Sometimes I wonder if I even did anything at the gym after I leave. I’ve pushed myself so hard so many times that it has become a natural feeling. Today is one of them. When I left, I felt like I should do more stuff. And I would have, but my hamstring couldn’t take the 540lbs. I felt my old injury starting up and I immediately stopped the exercise.
However, as the day has worn on, I can barley move. I’m extremely exhausted. So, I guess that means I did workout hard.
Air dyne 20 min of 30 second intervals emom
Reverse hack 180lbs x 10, 270lbs x 10, 360lbs x 10, 450lbs x 10, 540lbs x 6, 7, 4
Seated hamstring curls 130lbs x 11, 12, 13, 14, 15
BB Military press 95lbs x 8, 115lbs x 7, 135lbs x 3, 95lbs x 7, 8, 8,
DB single alt arm curl press 40’s x 8, 45’s x 8, 8, 50’s x 8, 8, 8, 7
Front plate laterals 45 x 12, 14, 16
HS iso shoulder press 80lbs x 20, 120lbs x 15, 160lbs x 15, 200lbs x 10, 10, 220lbs x 7, 7, 6<— numbers are suspect, way too easy
After work Rows and pulldowns for 30 minutes while the kids did kickboxing. I watched the sparring and was geeked! First time free sparring. When they go at each other at home, it’s cheap shots from the little one, and the bigger one uses his size to his advantage.
Rack pulls bar x 20, 135lbs x 13, 225lbs x 12, 315 x 12, 365 x 10, 10, 10, 385 x 7, 7
Leg curl 110lbs x 12, 125lbs x 8, 9, 8, 7, 6
Hip abduction 265lbs x 20, 15, 15, 15, 15
Hip adduction 280lbs x 20, 295 x 20, 20, 20, 20
HS iso wide chest 180lbs x 15, 10, 270lbs x 10, 10, 360lbs x 3, 3, 3, 290lbs x 9, 7
Pec fly 205lbs x 10, 220lbs x 10, 10, 10, 235lbs x 10, 10
HS iso decline press 180lbs x 15, 270lbs x 12, 290lbs x 10, 310lbs x 9, 6, 290lbs x 6
HS seated dip 180lbs x 12, 270lbs x 9, 7, 8, 6
Tricep cable extensions 42.5lbs x 20, 50lbs x 20, 57.5lbs x 20, 65lbs x 15, 11
I’ve taken a few days off. I was planning on having an awesome leg press day Friday, but I hurt my back sitting on the toilet? Yeah, I was stretching so hard that something seized up. I ended up with a knot. So instead of a leg press session, I rolled for 20 minutes trying to get the knot out.
sorry to hear about the back, hope it comes good and you can get back to chasing that dream of bigger legs.
Shoulders looking real good right now mate, hard work deff paying off.
Yeah, my back would be out the equation. But it hurt just to move. Very demotivating. It felt better after I rolled and I’m good enough now. I have a friend that gets knots out, I’ll see her this week.
HS pullovers 180lbs x 15, 270lbs x 12, 12, 360lbs x 6, 6, 6, 5, 6
Cable pulldowns 115lbs x 12, 145lbs x 11, 160lbs x 8, 8, 8, 8, 8
Fixed pulldown 150lbs x 10, 210lbs x 10, 230lbs x 10, 10, 10, 10, 250lbs x 11, 10
Straight arm reverse cable cross-overs 15’s x 15 x 3
Suffering from the Covid vaccine. I started getting headaches Wednesday night. Had to stay home from work and chill Thursday. Felt better today, but have a road trip tomorrow, so I had to force myself to take it easy today. Otherwise the drive will suck.
Treadmill 30 minutes
Tire carries 220lbs x 8, 240lbs x 7
Last set of last exercise for the hour, I bumped the weight up and went for it. This hurt, hell, the previous 3 sets hurt, but it never sucked. I enjoyed failing. In that moment I knew that there was nothing more I could do. I accepted the pain and dealt with it.
Military press 95lbs x 10, 115lbs x 8, 135lbs x 5, 5, 6, 8, 7
Pec fly 135lbs x 15, 175lbs x 12, 235lbs x 12, 250lbs x 12, 7, 6, 6, 6
DB curl press singles 55’s x 8, 8, 8, 8, 60’s x 6
Yeah, I was stretching so hard that something seized up. I ended up with a knot. So instead of a leg press session, I rolled for 20 minutes trying to get the knot out.
(sorry had to)… Hope the knot feels better now after the rolling.
