Silver and Steel

Training Training Logs
4829

Manchester does have a certain reputation in the UK

2 Likes
4830

Not “just”… but it can be both!

I believe it! I didn’t see anything horrendous, but I also go to bed early; just a little more risqué than I expected

3 Likes
4831

Did some arms yesterday as soon as we got back and then a pump chest and back workout today. Feeling pretty good.

Merry Christmas, all!

9 Likes
4832

Merry Christmas sir! :christmas_tree::wrapped_gift:

1 Like
4833

Chest & Shoulders

  1. Low Incline DB Press
    40/15
    50/10
    60/8
    70/8
    80/8
    90/8
    95/4
    Was definitely not recovered from Wednesday

  2. HS Flat Press
    1pps/8
    1.25pps/8
    2pps/8 x 2
    2pps/5

  3. DB Flye
    35/12, 10, 8
    s/s
    Pushups x 8

  4. Machine Rear Delt
    5 x 15

  5. DB Side Raise
    25/12
    30/10 x 2

  6. Machine Shoulder Press
    3 x 8

  7. Cable Crunch
    4 sets

5 Likes
4834

Back!

  1. Plate-loaded High Row
    This is a cool old-school machine (no grips or anything on the metal handles). Felt great.
    -/8
    1pps/8
    2pps/8
    3pps/5
    2.25pps/8
    2.25pps/8 + 3

  2. DB Row
    60/8
    80/8
    90/8
    100/15

  3. DB Pullover
    50/12, 10, 8, 6
    This one made my elbow hurt towards the ends today, so I cut it a little short.

  4. MAG Pull downs
    What I did here was face away and really focus on the contraction for about 15 reps, the turn around the normal way and really nail the stretch for another 8-10.
    3 sets

  5. Hypers
    2 sets

  6. Hanging Leg Raise
    3 sets

I’ve stopped going to my wife’s nice gym and started back at the local dungeon… I much prefer it.

12 Likes
4835

Went back for a brotastic arm and calf workout because we have a really (ludicrously) early flight in the morning.

4 Likes
4836

1000007329
1000007329927×639 59.5 KB

1 Like
4837

Florida was kind of a bust, but the kids had great attitudes… in a way that made it all better than if things had gone perfectly.

Another pull workout on for today and my body feels pretty decent - all good!

  1. C/S Row
    They got a new (old) machine and I liked it. I went with the neutral grip and feet up high so it’s more lats
    2pps/8 x 4

  2. Assisted Pullups
    -85/10, 10, 8
    Yikes. Let’s hope this is fatigue and not strength

  3. DB Pullover
    55/12, 12, 9

  4. HS Shrug
    1pps/15
    2pps/10, 6

  5. Reverse Hyper
    1pps/10, 10, 6

  6. Pull-up Hang
    30s

  7. Decline Leg Raise
    4 sets

  8. Machine Preacher
    4 x 8-10

  9. DB Hammer Curl
    25/8 + 5p x 4

8 Likes
4838

Push workout. The volume got to me today.

  1. Low Incline DB Press
    30/20
    60/12
    75/6
    85/10 x 4

  2. Incline
    45/8
    135/6
    155/6
    185/6
    185/5

  3. HS Machine Press
    Did a drop and a bunch of rest pauses and whatnot for one long set

  4. Machine Flye
    3 x 8 + 10s stretch

  5. Machine Rear Delt
    4 x 15

  6. Machine Shoulder Press
    4 x 6-8

  7. V-bar PD
    4 x 12-15

  8. Machine Extension
    4 x 10ish

8 Likes
4839

Go Panthers! First meaningful last week game in 8 years!

Edit: damn it. Go Falcons.

1 Like
4840

The tendinitis is getting unmanageable, so I’m experimenting with some different things. Today was unfamiliar work and it was tough (in a good way).

  1. Buffalo Bar Squat
    This bar is really “swingy” on me. I like it a lot. I assume this is something to do with me not locking in appropriately.
    45/15
    135/10
    185/6
    225/4
    275/1
    305/5
    275/8
    275/8

  2. OHP
    45/8
    95/5
    115/8 x 3

  3. Seal Row
    135/14, 12, 9

  4. Lying Leg Curl
    I had planned to do GHR, but found I could do 0
    3 x 12ish

  5. DB Hammer Curl
    15/25, 20, 15

6 Likes
4841

I haven’t really mentioned, but it is incredibly impressive what the US military has been able to do recently. Just amazing.

Anyway:

  1. Sumo DL
    Trying new stuff!
    135/6
    225/5
    315/3
    335/4 x 3

  2. Bench
    45/10
    95/8
    135/6
    185/3
    225/3
    185/10
    185/10

  3. Hip Abduction Machine
    3 x 15

  4. Pull-ups
    Dead hang
    3 x 6

  5. Toe Press
    3 x 10

7 Likes
4842

Destroyed the priestesses of tiny arms and salted the earth with this one!

  1. Superset (5 rounds)
  • 1-arm DB Preacher Curl x 10-15
  • Cross-body Cable Extension x 10-15
  1. Superset (4 rounds)
  • DB Incline Curl x 6-8
  • DB Incline Skullcrusher x 15-+
  1. Superset (3 rounds)
  • DB Hammer Curl x ~12
  • Rope Hammer Curl x 15-20
  1. Superset (3 rounds)
  • CG Push-up x 15 or so
  • Rope PD x 12-15

  1. Cable Crunches x 4 sets

  2. Calf Raise x 3 sets

5 Likes
4843

Legs - most fun to work, least fun to care about.
My hip mobility is becoming a factor again, because everything makes my lower back stiff, but I truly hate addressing it. I’d rather do cardio or calves, I swear.

  1. SSB Squat
    Kept it pretty light today because I squatted earlier in the week and I’m just re-developing this skill to do straight sets without being so sore walking downstairs is an existential challenge.
    45/10
    135/8
    225/8 x 4

  2. Cybex Squat Press
    It’s a leg press with a slight pendulum motion. This is what wasn’t pleasant on my lower back.
    1pps/10
    3pps/12
    4pps/10
    5pps/8
    2pps/20

  3. Leg Extension
    3 x 10-12

  4. Superset (2 rounds)

  • RDL: 225/8
  • Lying Leg Curl: 10 + 6p
9 Likes
4844

Valiant effort by the Panthers - they far outperformed anyone’s expectations tonight!

1 Like
4845

Another baller arm workout today. Lots of supersets and drop sets and stuff. Then abs and cardio.

6 Likes
4846

Chest and back today.

  1. Incline
    45/10
    95/8
    135/6
    185/8 x 3
    185/4

  2. MAG PD
    4 x 8

  3. Superset (4 rounds)

  • Dips x 10
  • Wide PU x 6
  1. Superset (3 rounds)
  • Machine Flye
  • Pushups

  1. HS Front PD
    2pps/6 x 4

  2. Hyper
    3 sets

  3. Leg Raise
    4 sets

7 Likes
4847

Lots of sessions in here lately, good to see you working hard.

1 Like
4848

A little more consistently anyway. Thank you sir

1 Like