Thanks @QuadQueen!
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That arm day was quick! Felt really good though
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Headed home for 24 hours before I’m gone another week. I got some decent hotel workouts in this week, but ate like a child.
Both my wife’s grandfather and one of my aunts died while I was away. I wasn’t able to get flights moved to where I’ll make either funeral. Not the end of the world, but I would have liked to show up for my dad.
We’re getting folks and structure in place that should start helping the pace, so that’s good.
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My condolences T-Pain.
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Thanks, man; sincerely much appreciated.
Sorry to hear that dude, hope your family is all ok
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Thanks man. We’re good. None of it was unexpected, just poor timing. My dad is just dealing with a lot: his other sister died less than a year ago and my mother fell and had a shoulder fracture that required surgery a couple weeks ago. I would have liked to get back just for him, but the airline strike in Germany earlier this week really limited options.
Rough times there, my friend. I’m sorry for your losses.
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Got home around 11 last night, but I have to admit it was a super comfortable flight. I also watched some British TV on the plane, which always cracks me up.
I don’t know if I’m getting a little sick or if I’m just tired, but I didn’t have a ton in me today. I’m picking the program back up where I left off, which I think is catching me right to about where @davemccright is.
Today was legs.
-
Seated Leg Curls
Warmups, then 3 x 8-10 or so
These felt ok, I was getting a decent contraction on everything -
Squats
I just didn’t have anything on these today, so I put my feet close together and my heels on a plate and took everything down ATG. The idea here is just that I don’t “know” how light I’m lifting so I don’t get cranky.
45/8
135/8
185/8
225/8
255 —> felt awful the first couple reps so I put it up -
Leg Extension
Couple warmups
1 x 10 (2s flex) + 10 + 10 -
Leg Press
1pps/10
2pps/6
Really felt bad here and I was fading, so I called it and went for a walk.
This Y added a 24-hour access option, so I’ll get chest and shoulders in tomorrow morning before I head to the airport.
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Something is definitely going around. Several of my clients have been sick, my wife was sick this week and I’ve certainly been fighting something off too(thankfully feeling much better). That congestion kept me from sleeping a few nights ago. I hope you bounce back quick! Glad you’re still able to get your sessions in!
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I’m so sorry to hear about your recent losses and I’m sending you and your family hugs and prayers. I hope you start feeling better too. There is a whole lot of funk going around out there.
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Thanks @davemccright @QuadQueen. All part of life and all that.
Back in the airport now, but I was pretty productive whilst drinking too much coffee. I did chest and shoulders in an empty gym before heading over here. I am definitely a little sick, but not terrible, and I was actually relatively strong this morning.
- 10 minutes incline treadmill
-
Slight Decline DB
30/20
50/12
70/6
85/6
100/12 -
Incline
This was a cool bench, where the rack tipped forward so you could take the bar straight up, then the rack would fall backwards. Kinda like a monolift.
45/10
135/8
165/6
185/6
205/8 -
Machine Press
Worked up and then did 1 double rest pause set -
Dips
4 x 12ish -
Machine Shoulder Press
There wasn’t really anywhere to drop a bar to do a landmine press the way this gym is laid out.
Worked up
3 x 8 -
Superset:
- DB Rear Delt
15/30 x 3 - DB Side Raise
15/15 x 3
- Toe Press
4 x 10
- 10 minutes incline treadmill
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Just catching up: the plague really hit me the last couple days, and I’m currently on a plane spreading it across the US (take that, everyone). Hopefully this works its way through over the next couple days. I’d like to be back in a gym tomorrow, but I’ll try to be respectful of my contagions.
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I’m actually useless enough from this illness I handed my responsibilities off and bailed! I feel guilty, but being gross and getting everyone sick wasn’t any better; my next up is more than capable.
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Finally moved a little today: did 4 rounds of pull ups and SSB with just 135, and took a walk. Just that took my heart rate pretty high and wore me out. Maybe tomorrow will be back to able to train.
@davemccright what week are you on? I’m not sure how out of sync I’ve fallen.
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I begin Week 4 today! It opens the week with legs. No squats, which is probably for the best as my quads are still actually pretty sore from the last session haha
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Couldn’t sleep at all last night, but one gym is open 24 hours so I was able to go do my back workout alone. This one was a bit rough, but happy to do a full workout finally!
-
One-arm BB Row
25/8
50/8
75/6
85/8
90/6 -
MAG Supinated PD
2 x 10 -
Rack Pull
135/3
225/3
315/6 x 3 -
Curry 3-Way PD
3 sets -
SAPD
2 x 10 -
Decline Leg Raise
4 sets
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I worked nights for over a decade, I feel this. Sometimes I couldn’t sleep at night unless I would work out, and often I would start at 11pm. In good news, the gym is never crowded at night.
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A silver lining for sure!
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Full on gun show today. I looked gigantic in the mirror, which is the only reason to go to the gym anyway. I went in the evening and my son went with me and did the elliptical. Cardio is back to dog walks while I’m home, which is what I want to do and she likes it. I also went to the chiropractor yesterday for the first time in years, and it really helped; I felt a noticeable difference today.
-
Seated DB Hammer Curl
Bunch of warmups and then 3 x 12ish -
DB Concentration Preacher Curl
Got a good feel for squeezing these together today; could almost get a cramp in my biceps. -
EZ Curl
3 x 8 + 6p -
Rope PD
Tried the dual handles John writes about, but they just never feel good to me, so I went to the rope.
3 x 12 or so with a drop set on the last one -
Floor Press
3 x 8 with just 165! -
DB Lying Extension
Really got a good stretch pulling these into my shoulder.
3 x 10 -
Standing Calf
Couple of cluster sets after warmups
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