This knee issue is cramping my style.
T-bar row 45lbs x 12, 90 x 12 x 2, 135 x 8 x 2, 180 x 5, 135 x 12 x 4, 9
HS high rows 130lbs x 12, 180 x 12 & straight arm press down 12 x 5
HS high row burnouts x 5
So, I went to the gym after work… big mistake, the place was packed, every bench taken. So I had to change the plan.
Tomorrow is my follow up dexa! I’ll find out how the last 3 months have been. I’m a tad bit nervous.
Hs wide iso press 180lbs x 15, 270 x 10 x 2, 360 x 5 x 5
HS iso decline 270lbs x 10, 290 x 10, 9, 8, 7, 6
Peck fly 205 x 10, 235 x 10, 250 x 10, 10, 7, 7, 6
BB narrow chest press 160lbs x 7, 7, 6, 135 x 10, 10
The last 10 minutes of lifting don’t count, I forgot to stop the watch.
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Back extensions 20 x 5
Pullovers 180lbs x 20, 270 x 11, 11, 10, 10, 10, 10
Assisted pull-ups 5, 5, 5, 5, 5
Rack pulls 135lbs x 10 & 10 shrugs, 225 x 10 & 10 shrugs, 315 x 10 & 10 shrugs, 425 x 5, 5, 5, 5, 5
Hamstring curls 110lbs x 10, 12, 9, 8
Seated hamstring curls 100lbs x 10, 115 x 10, 10, 10, 10, 12
Shrug machine 270lbs x 12, 360 x 10, 10, 410 x 9, 9, 9
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I can see you were hungry for heavy pulls as well 
Don’t be or the results will be screwed ahah
Jesus… on the machine right? I have one of these in my gym, I’m so eager to try it
It’s the hammer strength one, the one you put plates on. They have the weight stack one too, but i can go up to 360 on the hammer strength.
Normally i’d do 360, but I went pretty hard yesterday.
I got the dexascan day mixed up. I was nervous and slept like crap last night. Woke up heavier. As I was rushing to the appointment, I got a confirmation text for TOMORROW!!! So I get to spend another day thinking about it.
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I was just going to walk on the treadmill until I saw your post. It’s your fault.
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In case of doubt, always choose deadlifting over cardio 
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The dexa had me baffled 
, but Francese told me that water is interpreted at fat? I have been bloated the last few days.
Today was 
day. Easy on the joints, hard on the mental.
HS iso military press 90lbs x 20 x 2, 19, 17, 15, 15, 17, 15 mixed with lateral raises and OH plate press - burn outs
Hip adduction 295 x 20 x 5
Lateral raise side 20 x 3
Tire carries 220 lbs x ? Mixed with OH tricep extensions
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It’s that the DEXA has a hard time often differienciating water from muscles… So yeah if you’ve been bloated and all, stressed etc the results certainly can be screwed
I had to save myself for later. So I took it easy
Sit-ups incline 11, 11, 11, 11, 11, 11, hand stand 30s, 11, 11, 11, 11
Elliptical 25 minutes
More cardio - I captured some of it.
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Elliptical 15 minutes
Deadlift 225 x 10 x 10, 315 x 1 <— I thought I was going to pass out
Seated calf raise 90 x 13, 140 x 7, 7, 8, 8, 8
HS iso low row 98lbs x 17, 20, 20, 15, 15, 13
Rear deltoids - finisher move
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Long session. I thought I was going to max, but didn’t feel it today.
DB press 50’s x 12x 85’s x 5 x 2, 90’s x 5 x 2, 95’s x 4, 1 and then failed
HS iso wide press 270 lbs x 10 x 4, 360 x 4, 3, 3
HS iso decline 270lbs x 9, 8, 8, 8, 7
Seated dip 188lbs x 20 x 5
Cable tricep extensions 42.5lbs x 10, 57.5 x 20, 11, 16, 30lbs x 18 rope, 20, 17
Pec fly 175lbs x 10, 15, 20, 15, 30
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Recovery day. I wanted to do some weights this morning, but my temp crown popped off yesterday 
. So this morning was not happening.
Elliptical 30 minutes
Walking treadmill incline 30 minutes
Calf raises 310lbs burnouts
My elbows are now starting to hurt. Time to back off the lbs and up the reps.
Pullovers 90lbs x 20, 180 x 10, 270 x 10, 360 x 6, 6, 7, 5, 5, 270 x 15, 12, 10, 13
Single arm Cable rows sets of 12 with a bump x 5
And later;
33 minute walk carrying 220 lbs
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Yeah same and It took me less than 3 weeks working the bcieps ahah… But perhaps it was work and doing shit I used to do again
I tried to swim today, but my 18 yo goggles didn’t want to keep the water out. So I ended up pool walking for 20 minutes.
I threw those away and will put several other pairs in my gym bag.
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DB shrugs 75’s x 10, 80’s x 10, … 125’s x 10
HS shrugs 385lbs x 10 x 5
Low rows 120lbs x 12, 180lbs x 10 x 5
Cable shrugs 97.5 x 15 x 6
Rear deltoid 85lbs x 15, 115 x 10, 160 x 10, 145lbs x 10, 130lbs x 11, 115lbs x 15, 12, 100lbs x 15
HS iso low row 90lbs x 20, 13, 14, 15
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I was going to do cardio today.
Back extensions 20 x 5
Seated leg curl 85lbs x 15, 115 x 12, 9, 130 x 8, 145 x 5, 5, 5, 7, 5
Leg curl 80lbs x 12, 95 x 10, 110 x 8, 125 x 5, 1
Hip adduction 280lbs x 25, 300 x 25, 20, 21, 21
Handstand hold 50s, 50s, 30s
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