[quote]Gmoore17 wrote:
Strained a muscle in my forearm, can’t do anything for a few days. Sucks because I have no idea how I did it, just woke up and my arm was killing me (and it’s my left arm, so no, not that. Shame on you.)[/quote]
Ha, ha! Funny shit! Here’s to a speedy recovery
haha, thanks Whup
Back at it! (Finally, I HATE not working out) And, the high school weight room I help at, the kids are on march break, so I get to go to decent gym for the week, so some stuff will be different.
Chest/Tris
Decline bench - 45x30, 135x10, 225x5, 275x2, 315x5 (sweet)
Low-incline smith - 45x20, 135x8, 185x5, 225x7
Low-high cable flys - 10x15, 20x8, 30x12… streeeetch.
Lying EZ bar extensions - 20x20, 70x8, 90x9
V-Pushdowns - 50x10, 75x6, 100x10, then a drop set.
First day trying out the ol elbow sleeves… was pretty good. Will definitely take some getting used to, those bastards are toight! Forearms and hands get real tired because they’re not gettin enough oxygen. Elbows feel good though.
Back/Bis
Deadlifts - 135x12, 225x4, 315x1, 445x1, straps on, 445x4
DB Row - 50x10, 75x5, 100x24 (With straps… I definitely need to use straps for rows, without them my grip isn’t strong enough to make it a worthwhile back exercise)
Pullups - BW x 7, x 7 (Wooow not doing pullups for very long periods of time makes you worse at them eh?)
Streeeetch
Light pinwheel curls (Figured this was the most risky exercise for my forearm)
Preacher machine - 80x12, 110x8, 140x5, 170x8, then a drop set.
Then some abs.
Wicked workout. And I weighed in at 190, which means down another 1.5 pounds, but in two weeks. Actually very happy that I was still at 190 because I looked noticeably leaner from 2 weeks ago. I’m thinking I’m now at least as lean as I was at the start of this bulk at 178, which is pretty awesome. I’ll put up some pics in a few weeks.
Have you seen Mueller Magic Grip? It’s a spray-on grip enhancer that is not chalk and not tacky… that might help your situation some. I a pack from APT (Stickum spray, Stikum paste and Magic Grip), but they sell just the Magic Grip, too:
Hmm interesting, thanks grettiron, I’ll look into that, see if maybe I can get it around here at all because I wouldn’t want to have to pay for shipping and all that to Canada. Also considering just getting chalk and making sure I clean up after myself and hoping they don’t make a big deal about it.
Yesterday just did some shoulders at home… had a big day of drinking for St Pat’s.
Today - Arms
Close-grip bench - 135x10, x10, 185x5, 225x2, 275x5
Lying extensions (with a little pullover) - 20x12, 40x10, 70x6, 90x12 (Up 3 reps)
Preacher Machine - 80x15, 110x10, 140x6, 170x11 (Up 3 reps), then a drop set
Then some grip stuff
you are moving right along sir.
Thanks Nick, you’re doing quite well yourself
Chest/Tris
Decline bench - 45x25, 135x10, 225x4, 275x10
Incline HS - 160x8, 250x4, 340x6
Lying pullover/extensions - 20x15, 40x10, 70x8, 100x10 (Up 10 pounds, down 2 reps)
Pushdowns - 60x10, 70x10, 80x10, 90x14, then a drop set
Back/Bis
Deadlifts - 135x12, 225x5, 315x1, 445x1, straps on, 445x4
Seated row - 100x12, 160x6, 220x10
Shrugs - 320x10, 410x8, 500x8
Pinwheels - 50x8, 75x4, 100x10
and some grip stuff
HS Pulldowns - 90x12, 180x6, 230x10
Rack chins - x12, x10, x10
Offset db curls - 20x12, 40x6, 55x12
Preacher machine drop set
Shoulders
HS Shoulder press - 0x30, 90x10, 180x5, 250x3
Lateral raises - 20x10, 30x6, 40x12
Reverse flys - 20x10, 35x12
Oh, and yesterday I weighed in at 188, so down 2 more pounds.
Arms
Close-grip bench - 135x12, 185x6, 225x2, 275x5
Pullover-extensions - 20x15, 40x10, 70x6, 100x13
Light pushdowns
BB Curl - 45x12, 45x10, 95x6, 145x8
Preacher machine drop set
Chest/Tris
Decline bench - 135x12, 135x12, 185x6, 225x3, 295x5
Incline HS - 160x9, 250x6, 340x7 (Up 1 rep)
Pullover/extensions - 20x15, 70x6, 110x9 (Up 10 pounds, down 4 reps)
Pushdowns - 70x10, 80x10, 90x6, 100x8 (Up 10 pounds, down 5 reps), then a drop set
Back/bis
Deadlifts - 135x12, 225x5, 315x1, 405x1, 455x4 (Up 10 pounds… didn’t do much without straps today, hands weren’t having it)
Shrugs - 320x10, 410x6, 500x10 (Up 2 reps)
Seated row - 100x12, 160x6, 220x12 (Up 2 reps)
Pinwheels - 50x8, 75x6, 100x10 (Up 1 rep)
HS Pulldowns - 90x12, 180x6, 250x7 (Up 20 pounds, down 3 reps)
Rack chins - x12, x10, x10
DB Offset Curls - 25x12, 40x6, 55x12
Preacher machine drop set, and some abs
And weight: 186 (Down 2 pounds)
Shoulders
HS Shoulder press - 45x18, 90x10, 180x6, 250x3 (This is too heavy, none of these reps were good)
Lateral raises - 20x10, 30x8, 40x12
Reverse flys - 20x12, 30x12
Front raises - 20x10, 30x8, 40x12
Arms
Close-grip bench - 135x12, 185x6, 225x2, 275x4 (Different bar, did not like it)
Pullover/extensions - 20x15, 70x10, 110x10 (Up 1 rep)
Light pushdowns
BB Curl - 45x12, x12, 95x6, 145x7
Hammer curls - 40x10, 65x12
Preacher machine drop set
Back to good gym today, because of the holiday.
Chest/Tris
Decline Bench - 135x18, 185x6, 225x3, 295x7
Low-incline smith - 135x8, 185x5, 225x8
Low-high cable flys - 10x12, 20x12, 30x12
Pullover-extensions - 20x15, 70x12, 110x11
Pushdowns - 40x12, 70x10, 100x12, then a drop set
Back/Bis
Deadlifts - 135x10, 225x6, 315x1, 405x1, 455x0 (faaaaak, 4 last time)
Seated Row - 100x15, 160x8, 220x12
Pinwheels - 50x8, 75x5, 100x10
Abs
HS Pulldowns - 90x12, 180x8, 250x8 (Up 1 rep)
Rack chins - x12, x12, x10
Offset DB Curl - 25x12, 40x6, 55x10
Preacher machine drop set
And weight: 185.5 (down 0.5, not surprising, the weekend was bad)