Skeletor Is Natty

[theinneroh]

The leg workout didn’t go as planned. After I got to 540lbs, I was feeling good so I went all the way down with it and decided to push up with my hamstrings engaged more. That didn’t work out too good. It isn’t as bad as last time and I hope it’s only a few weeks recovery.

Hack reverse 270lbs x 12, 360lbs x 10, 450lbs x 10, 540lbs x 8, 2 —> OUCH! Hamstring going too deep
Hip abduction 250lbs x 15, 15, 290lbs x 15, 13, 14, 14, 12
Hip adduction 170lbs x 20, 230lbs x 20, 270lbs x 12, 18, 12

BB shrugs 45lbs x 13, 135lbs x 12, 225lbs x 12, 315lbs x 9, 11, 8, 9, 10, 8
Shrug machine 360lbs x 10, 10, 8, 8, 6
Db shrugs 125’s x 10 + hold x 4

[theinneroh]

Airdyne 20 minutes intervals 30 sec emom

DB close press 50’s x 20, 75’s x 10, 90’s x 5, 5, 5, 6, 7, 100’s x 2
Ab wheel 1 - abs went
Chest press machine 130lbs x 10, 145lbs x 14, 160lbs x 10, 175lbs x 8, 190lbs x 6, 7, 6, 6, 5

[theinneroh]

A couple of quick ones. The rack pulls were very above the knee. I didn’t want to aggravate my hamstring.

Pullovers 90lbs x 20, 180lbs x 15, 270 lbs x 10, 320lbs x 10, 9, 9, 8, 8, 270lbs x 12
Lat pulldowns 130lbs x 10, 11, 10, 12, 11

Rack pulls 45lbs x 12, 135lbs x 12, 225lbs x 12, 315lbs x 12, 405lbs x 10, 495lbs x 3, 405lbs x 8, 9, 9, 9, 9
Back extensions 130lbs x 15, 205lbs x 12, 265lbs x 15, 295lbs x 15, 15, 15, 15

[theinneroh]

Today didn’t go as planned. I planned on maxing out on DB press, but the weights and area were occupied. After doing the HammerStrength presses, I didn’t have it in me.

HS iso wide press 180lbs x 13, 270lbs x 10, 10, 360lbs x 4, 4, 4, 5, 4

DB narrow press 80’s x 5, 5, 5, 5, 5

Seated dips 180lbs x 15, 230lbs x 12, 12, 250lbs x 11, 11, 12, 12

Elliptical 30 minutes
Treadmill incline 15 minutes
Ab roller 15 x 3

[theinneroh]

T-bar rows 45lbs x 15, 90lbs x 12, 135lbs x 10, 10, 10, 10, 10
Cable rows 145lbs x 12, 160lbs x 10, 175lbs x 8, 8, 8, 8, 8
Cable rows shoulders only 220lbs x 10, 10, 8, 7, 7
HS iso low row 90lbs x 15, 110lbs x 14, 14, 14, 14, 15

Single arm cable row 57.5 x 12, 12, 12, 12
Double arm cable row 57.5 x 12, 95lbs x 12, 14, 13, 12, 13
Sled pulls 275lbs x 7
Tire carries 220lbs x 5

[theinneroh]

Very light workout.

Standing calf raises 6sets of 20ish
Seated calf raises 5 sets of whatever
Hip adduction & hip abduction

[theinneroh]

BB shrugs & rack pulls 135lbs x 10, 225lbs x 10, 315lbs x 10, 405lbs x 2, 315lbs x 10, 10, 10, 10

DB shrugs 125’s x 10, 10, 9

HS pullover 270lbs x 15, 320lbs x 10, 10, 8, 8, 7

[theinneroh]

Wasn’t feeling it today.

Overhead press smith machine 20 minutes
Treadmill incline 30 min
HS incline press & butterflies 16 minutes

It was weird, some random dude came up to me and asked how to use a machine.

Today I looked around LA Fitness and came to the conclusion that it isn’t a serious gym. However, the convenience can’t be beat.

[hustlinghat93]

@theinneroh

Today I looked around LA Fitness and came to the conclusion that it isn’t a serious gym.

Don’t know about the US version but if it is the same type of LA fitness than the UK then I agree with this conclusion. It is more of a health centre

[theinneroh]

I ended up having a good workout. I wanted to do legs but was scared my hamstring at the insertion was still messed up. I tested it by doing a few air squats and it felt fine. Walking to my car, trying to decide if I want to ride my bike instead of go to the gym. The gym won. After the elliptical, I tried the leg press to see. Felt fine. So I took it easy and went for the reverse hacks. I just kept the weights low and the reps high. I felt my hamstring twitch a little bit, so I’ll probably be fully recovered in a few weeks. I only recorded the last of the hacks.

Elliptical 60 minutes
Leg press 190lbs x 10, 10, 230lbs x 10, 290lbs x 10, 10, 10, 10, 10
Reverse hack 90lbs x 10, 180lbs x 10, 270lbs x 10, 15, 20, 20, 20

[theinneroh]

Upper back work for 15-20 minutes. Then 1 hour walk on elliptical. Just didn’t want to sit on my ass all day, but didn’t want to push too hard either.

[theinneroh]

I looked at photos of pure gym who bought la fitness there. It looks much nicer there. I get the health center comment. I don’t get that vibe here. The pictures of pure gym remind me of Cooper center here. Cooper center is a spa that built a gym. And it is NICE (and expensive)! But not the place to go to do a real weight session.

[theinneroh]

I slacked off yesterday, too exhausted to do anything. Could be related to the blood letting last week? Anyway, today was awesome. I hit a PR on the DB presses. 100’s x 5. The inly thing is I only did 2 close grip and then went normal for the last three. I typically only do close grip.

DB press 30’s x 15, 55’s x 12, 100’s x 5, 90’s x 6, 5, 4
HS iso wide chest 270lbs x 10, 10, 9, 9, 9
HS iso decline 270lbs x 8, 8, 8, 8, 7

Chest press LF iso 115lbs x 20, 130lbs x 12, 12, 9, 11, 10
Standing calf raise 190lbs x 20, 210lbs x 20, 18, 17, 16
Cable rope Tricep press-down 37.5lbs x 15, 15, 15, 15, 15
Cable rope overhead tricep press 37.5lbs x 12, 12, 17, 18, 20
Cable bar under-hand tricep press down 37.5lbs x 17, 18, 18, 18, 18
Cable bar overhead tricep press 37.5lbs x 20, 20, 20, 20, 20
Single arm cable press-down burnouts
Cable bar press downs burnouts

[SvenG]

@theinneroh

I hit a PR on the DB presses.

Nice work, man! Congrats.

[theinneroh]

45 minutes of pull-downs and pull-overs. The weights were challenging .

I thought I would go again at lunch and do tire carries and sled pulls, but I’m really wiped out.

[theinneroh]

Woke up tired . So only the lunch workout

Treadmill incline 30 min
Tire carries 220lbs and sled pulls ~300lbs alternating x 6.

The tire carries & sled pulls killed me!

[theinneroh]

Don’t feel like I did anything.

Landmine single arm presses 50lbs x 10 x 3
Hip adduction 220lbs x 2, 295lbs x 20, 20, 20, 20, 20
Hip abduction 220lbs x 20, 260lbs x 20, 15, 20, 20, 20
Seated hamstring curls 130lbs x 12, 145lbs x 12, 12, 12, 11
Standing calf raise 190lbs x 20, 20, 15, 15, 13
Seated calf 230lbs x 16, 16, 14, 16, 16

[theinneroh]

I forgot to post yesterday.

Airdyne 25 minutes 30 second sprints emom - 5 min cooldown
Reverse hacks 90lbs x 10, 180 x 10, 270 x 10, 360 x 10, 450lbs x 10, 10, 10, 10, 15
Leg press 190lbs x 10, 230lbs x 10, 290lbs x 5

Later some rack-pulls 45 x 10, 135 x 10, 225 x 10, 315 x 9 I had to stop because I was at a place where group fitness was starting. It was funny because this guy was impressed that I lifted 315lbs!
30 minutes treadmill walk

[theinneroh]

Just some shoulders. I’m guessing I went pretty hard, my triceps are already cramping up.

Overhead DB press 30’s x 10, 35’s x 10, 40’s x 10, 45’s x 10, 50’s x 8, 55’s x 5
Overhead DB singles 60lbs x 8, 8, 8, 8
HS incline press 90lbs x 15, 140lbs x 12, 160lbs x 10, 180lbs x 8, 8, 5, 5, 4<— mixed with front 45lb laterals
Landmines knees 90lbs x 11, 6
Smith overhead presses burnouts 50lbs x 4

[theinneroh]

Elliptical 30 min
Treadmill 20 min
Core work 45 min

Ab rollouts 15 x 2
Incline sit-ups 10 x 7
Ab holds
Straight arm cable press-downs 52.5 x 12, 57.5 x 12, 62.5 x 12, 67.5 x 12, 72.5 x 12, 77.5 x 12, 12