Silver and Steel

Training Training Logs
1345

In: 10 minutes assault bike

  1. Close-Grip Bench
    45/10
    135/6
    185/12
    185/11
    185/8
    Did the shoulder rotation thing with 5# plates between warmups. I like getting some kind of flexibility work in this way.

  2. Pendlay Row
    185/10 x 3

  3. Dips
    1p/6
    1.25p/6 x 2

  4. Pull-ups
    Super slow negative
    BW/5 x 2

  5. Superset:

  • Incline DB Shrugs
    50/15 x 2
  • Cable Upright Row
    60/15
    85/15
  1. Superset:
  • EZ Curl
    60/10 x 3
  • EZ Skullcrusher
    60/10 x 2 or 3 (I can’t remember if I forgot to do a set!)

Kept the Sabbath by not doing the second bout of cardio. Not today, Satan.

@ChongLordUno I can tell I did something high in my hamstrings today from those RDLs, but it’s not waddling-bad

2 Likes
1346

Beautiful!

1 Like
1347

Thanks! We’re super ready

1 Like
1348

Thought I’d try out this thing called “the gym” again before it’s gone… again.

In: 10 minutes spin bike

  1. Squat
    45/5
    45/5
    135/5
    185/5
    225/5
    275/8
    275/6
    275/6

  2. OHP
    45/8
    95/6
    125/8 x 3

  3. GHR
    BW/10 x 2

  4. MAG Low Cable Row
    84/12 x 3

  5. DB Hammer Curl
    20/25 x 2

Out: 10 minutes bike

5 Likes
1349

Same here. Leaving soon from a state near me and you.

1 Like
1350

Likely just one more CV test to go, but for now things are good and we’re ok with me lifting more normally again.

In: 10 minutes elliptical

  1. Smith Machine RDL
    135/8
    185/8
    225/8
    275/8

  2. KB BSS
    BW/10
    20/10
    35/10
    50/10 + 10s + 35/10 + 10s + 20/10 + 10s + BW/10 + 10s
    This was awful! I wasn’t able to make it through without breaks

  3. Belt Squat
    1pps/8
    1.25pps/8
    2pps/8
    2.25pps/8
    Had no desire to get under a bar today

  4. HS Leg Extension
    20/6
    30/12
    30/12 + 20/8

  5. HS Leg Curl
    30/6
    50/12
    50/12 + 30/12 + 10s hold

  6. Donkey Calf Raise
    135/10
    185/10
    235/10

  7. Crunch Machine
    60/10 x 4
    60/5

4 Likes
1351

Redundant.

Good workout tho.

1 Like
1352

Haha. Thanks!

1 Like
1353

Chest & Shoulders

In: 10 minutes spin bike

  1. DB Bench
    25/20
    45/12
    65/8
    80/8
    95/8 + 70/8 + 55/8

  2. Incline Press
    45/6
    135/6
    185/6
    195/6

  3. Machine Decline Press
    40/10
    60/10

  4. Machine Rear Delt
    45 seconds between sets
    40/10
    85/20
    85/15
    70/20

  5. DB Side Raise
    20/10 x 3
    10 over and backs with a band between sets

  6. Machine Shoulder Press
    30/6
    70/8
    80/8
    90/8

Out: 10 minutes elliptical

5 Likes
1354

Back

In: 10 minutes spin bike

  1. Meadows Rows
    -/8
    25/8
    50/8
    75/8 x 3

  2. MAG Supinated Pulldown
    65/8
    115/10 x 3

  3. DB Pullover
    55/12
    55/10
    55/7

  4. Pull-up
    BW/8
    BW/8
    BW/6 + BW-band/3

  5. Hyperextension
    BW + band/12
    BW + band/12
    BW + band/12 + BW/6

Out: 10 minutes spin bike

4 Likes
1355

Did 30 minutes of cardio, arms, abs, and calves.

We close on the house tomorrow! I imagine my bank account did a little forlorn “goodbye” wave when I wired over the down payment.

My guess is our governor also shuts down gyms and restaurants tomorrow; we’ll see!

8 Likes
1356

I remember when I had to hand over the deposit for my house

Bank balance still hasn’t recovered :man_facepalming:

3 Likes
1357

Hope you did these with hot girls on your back, Arnie style.

1 Like
1358

I did them the sad version. I’m thinking about calling them “metric system calf raises,” because they’re all kinds of wrong!

2 Likes
1359

Secondary push workout, abs and cardio

Moved (mostly) in!

4 Likes
1360

I’ve been doing some cardio and push-ups and whatnot, but first day actually lifting in a week. One day I’ll be able to show my face around @simo74 and @ChongLordUno.

In: 10 minutes spin bike

  1. Squat
    45/5
    135/5
    225/3
    275/1
    290/5
    255/8
    255/8

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

  3. Helms Row
    20s/5
    30/12 x 3
    I’m kinda meh on this exercise I think

  4. Hammer Curl
    20/20
    20/15
    20/12

  5. GHR
    BW/8 x 3

5 Likes
1361

Mate if you haven’t trained for a week the doms after those squats should be real. Nice work

1 Like
1362

Thanks! It wasn’t bad today; we’ll see tomorrow. It’s usually day two that gets me anyway.

In: 11 minutes spin bike

  1. Deadlift (still sumo for now)
    135/3
    225/3
    315/1
    340/4 x 4
    No belt

  2. Bench
    45/5
    135/5
    185/3
    225/1
    250/3 —> Good TFP
    190/10
    190/9 —> Bad TFP

  3. Pull-ups
    BW/3
    BW+45/5 x 3 —> Nobody cares, TFP

  4. Standing Calf
    200/8 x 3

  5. Abductor Machine
    2p/12 x 3

  6. Tricep Machine
    110/10 x 3

4 Likes
1363

@simo74 the soreness arrived this morning! Holy poop it felt like my legs weighed a billion pounds.

In: 11 minutes spin bike

  1. Squat
    45/5
    135/5
    225/3
    275/1
    290/4 x 3

  2. Dips
    BW/6
    BW+45/8 x 3

  3. Hanging Leg Raise
    BW/12 x 3

  4. Nautilus Pullover
    70/10 x 3
    Everyone raves about this machine, and I actually have one, but I just don’t feel it like I do a dumbbell or cable.

  5. Incline DB Curl
    20/15 x 2
    20/10

  6. Face Pull
    36/15 x 4

4 Likes
1364

Can imagine you had that John Wayne swagger going on there matey :joy:

1 Like