Silver and Steel

Training Training Logs
5009

This makes sense, but then don’t complain later on when you squat and it doesn’t feel good. :joy:

1 Like
5010

I shall rotate complaints

1 Like
5011

Had a weekend of walking around NOLA with my wife, so my lower back and hips were embarrassingly tight going into this one. I didn’t want to do any of it, but felt better after. Good news: this hotel has a full gym attached to it, so that was an easy walk over.

Only listing work sets, but I’m still doing my Jefferson curls and billion warmups for everything.

  1. DB Rows
    100/10, 10, 8, 6

  2. HS Supinated PD
    2pps/8
    1.25pps/10 x 2

  3. DB Pullover
    55/10, 10, 7

  4. DL
    225/5 x 2
    275/7
    Don’t pick on me @simo74

  5. Hypers
    BW/17, 12

  6. Machine Crunch
    4 sets

  7. Machine Curl
    4 x 10-12

  8. Rope Hammer Curl
    4 x 12-15

5 Likes
5012

What a great city.

2 Likes
5013

We had a good time and the weather was perfect

1 Like
5014

Long walk wreck my lower back and standing too long makes my knees sore too. Mate 275KG for 7 is great work.

2 Likes
5015

Yeah… I’m American so it’s 1/2 the weight you gave me credit for

2 Likes
5016

First legit-ish push workout in a couple weeks. Kept it relatively light (as if that’s by choice) and joint-friendly.

  1. Low Incline DB
    Really trying to make sure I’m all pecs on these lately. I think my triceps like to do the work.
    80/10 x 4

  2. Incline
    45/8
    135/8
    155/8
    175/8

  3. HS Decline Press
    2.25pps/12 + 8 + 6 + 4

  4. Machine Flye
    3 x 1.5 rep sets

  5. Machine Side Raise
    4 x 10-15

  6. HS Shoulder Press
    1.25pps/8, 9, 7, 6

  7. Rope PD
    Actually started with the V-bar, but my elbow didn’t like it, so switched to the rope
    4 x 15 or so

  8. Machine Dip
    Tricep version
    4 x 12-15

8 Likes
5017

A late dinner and an early flight meant I only had 3.5 hours in my hotel room to pack, sleep and shower. Then I had to go straight to the gym when I landed, so I wasn’t expecting to have much of a workout at all. Then I had a pretty decent one. What’s going on in this world??

  1. Lying Leg Curls
    Quite a few warmup sets, then 4x10 with an extra 5 partials on the last 2 sets

  2. Squats
    Ok, so this time I was able to do them. I used the buffalo bar and a heel wedge higher than what your wife wears to her side hustle. Since 225 was the most I felt like I could do last week, I decided to try to make that feel hard. Everything felt fine. Maybe last week’s chiropractor visit was magical?
    3s eccentric and a real 3s pause in the hole every rep.
    45/6 x 2
    135/6
    185/6 x 2
    205/6 x 2
    225/6

  3. Leg Press
    2pps/10
    4pps/20 + 12 + 8 + 6
    That was awful

  4. RDL
    Used the HS lunge/ shrug machine for this
    1pps/8
    2pps/10
    3pps/4
    2pps/8

  5. Calves
    6 x 10

9 Likes
5018

What’s going on in this world??

You’re in a high cortisol state and running on adrenaline. Folks will use pre-workout to artificially achieve this state, but you did it legit.

Good to hear the news on the squats!

3 Likes
5019

You’re definitely right. I’ll likely start paying for it about the time I get home Friday.

And thanks!

1 Like
5020

Solid pull workout this morning. My bicep hurts more than my elbow at this point, which I think is a good sign. I’m in town a couple days next week, so I think I’ll see the chiropractor again; that really seemed to help.

  1. Seated Cable Row
    4 x 8-12

  2. Superset (4 x 8)

  • SAPD
  • CGPD

  1. C/S Row
    4x8ish

  2. Machine Preacher
    4x10 or so

  3. Zottman Curl
    3x10ish

  4. Cable Crunch
    4 sets

Off to the airport!

12 Likes
5021

Secondary Push workout today

  1. Machine Press
    I did the chest activation drills John recommended for the first 3 warmup rounds.
    Then worked up in sets of 8 until I failed.
    I’m really focusing on trying to get the load on my chest (for my OF) and off my shoulders and triceps.

  2. Superset

  • Low Incline Smith
    135/12
    155/8 x 3
  • Dips
    BW/ 12, 10, 8, 6
  1. Superset (4 rounds)
  • DB Side Raise x 10-15
  • DB Rear Raise x 10-15

  1. Rope PD
    4 x 12-15

  2. OH Rope Ext.
    4 x 12-15

11 Likes
5022

Pull!

  1. DB Row
    I did the lat activations in between warmup sets (which were 40, 60, 80) and it felt great.
    100/12, 12, 9, 7

  2. Supinated Plate-loaded PD
    1 side at a time
    1.25pps/10 x 3

  3. Superset (3 rounds)

  • DB Pullover
    55/10, 10, 7
  • Negative Chins
    BW/5

  1. Hypers
    3 x 12

  2. Machine Crunch
    5 sets

  3. EZ Curls
    I used that chest thing Arnold used to use. Eh.
    4 x 10-15

  4. Cable Reverse Curls
    4 x 12-15

I’m not sure I’m handling all this volume as well as I’d like, but no disasters yet.

9 Likes
5023

Did a push workout yesterday and decided to take a rest day today - just feeling slightly beat up

4 Likes
5024

It happens.

1 Like
5025

Well, antsy beat deliberate decision-making. I went and had a great leg day yesterday.

I should have noted my indicator exercises for push day, too.

  1. Low Incline DB
    80/12, 12, 11, 9

  2. Incline
    45/10
    135/10
    155/10
    175/8
    I don’t know if this is the steepest bench in the world or what, but it’s been hard for me.

Anyway, legs yesterday. I went later than I’m used to and there are a couple monsters that go then - IFBB sized and up. If I can pull that off some, I’ll do it.

  1. Lying Leg Curls
    3 sets working up, then 4 x 8-12 and I added some combo of partials and holds to the end of each of those.

  2. SSB Squats
    3s eccentric and full 2-count pause at the bottom of every rep again.
    45/6 x 2
    135/6
    185/6 x 2
    205/6 x 3
    This is a much heavier (I think it’s actually 70) and bar than last week, so this still represents a significant progression.

  3. Leg Press
    Used the Cybex squat press - very smooth.
    1pps/10
    2pps/10
    3pps/10
    4pps/10
    5pps/10

  4. Banded RDL
    Thick orange band for all these.
    135/8 x 3

  5. Calf Extension
    6 x 8

Then we had a daddy/ daughter date, which was nice. It used to be harder for them to warm back up to me when I’d been on the road a lot, but we’ve settled back in pretty well this time. We head out on our first cruise tomorrow.

My dog hates/ loves me, so she woke me up at 3; I’ll be heading to an early gym session shortly.

9 Likes
5026

This broke then warmed my heart.

1 Like
5027

It’s been one of the nice parts of them growing up! My son has really wanted me around lately, which is somewhat new. I don’t think he even realizes it, but he (apparently) chills out a lot when I’m home.

Pull (secondary) today. Everything is moving pretty smoothly and trending up. We’ll take a bit of a break with the cruise, so the little cranky joints should take of themselves there.

  1. Pulldowns
    Watched a John Jewett video that really helps envision the fiber angles here, and felt like I got in a good position.
    4 x 10

  2. Superset (4 rounds)

  • SAPD x 10
  • Seated Cable Row x 8

  1. C/S Row
    Someone was using the one I wanted, but this was fine. I guess…
    1p/12 x 4

  2. DB Spider Curl
    4 x 10ish

  3. DB Incline Curl
    4 x 10ish

  4. Machine Crunch
    5 sets

8 Likes
5028

How old is your boy? If you don’t mind my asking.