Slowly but Surely

Training Training Logs
602

[quote]spar4tee wrote:

[quote]Gmoore17 wrote:
Sheeeeit

Went in for chest/tris, did bar x lots, felt okay… 135x15, chest was feeling weird… 185 chest was feeling much more weird, 225 felt like it was gonna tear if I went any heavier. Just did some light tris and went home.

Dunno what’s wrong with it, felt like I was trying to lift with serious DOMS… now still just feels like crazy DOMS… both sides too, although the left more so than the right.[/quote]
Had this before several times. Just rest up good and try to keep your shoulders loose.[/quote]

Thanks for the insight, it is comforting and it seems you were right. Chest already feels perfectly fine, I don’t understand what the hell happened

603

Back/Traps/Rear delt

Superset straight arm pulldowns and stretchers - 3 sets each, pre-exhaustin

Close grip pulldowns - slow negative, stretch and squeeze - 4 sets

Pullups - 3 sets

Smith Underhand bb row - 3 sets, really driving the elbows back and squeezing

Smith shrugs - figured I’d try something different, they were okay, not amazing - 4 sets

Wide grip cable rows - 3 sets

Weighted hanging lat stretch

Cable reverse fly - 3 sets

Face pulls - 5 sets

Abz

604

[quote]Gmoore17 wrote:

[quote]spar4tee wrote:

[quote]Gmoore17 wrote:
Sheeeeit

Went in for chest/tris, did bar x lots, felt okay… 135x15, chest was feeling weird… 185 chest was feeling much more weird, 225 felt like it was gonna tear if I went any heavier. Just did some light tris and went home.

Dunno what’s wrong with it, felt like I was trying to lift with serious DOMS… now still just feels like crazy DOMS… both sides too, although the left more so than the right.[/quote]
Had this before several times. Just rest up good and try to keep your shoulders loose.[/quote]

Thanks for the insight, it is comforting and it seems you were right. Chest already feels perfectly fine, I don’t understand what the hell happened[/quote]
We’re you dehydrated? That’s one explanation and the most likely. It’s worse when the surrounding musculature is hypertonic.

605

[quote]spar4tee wrote:

[quote]Gmoore17 wrote:

[quote]spar4tee wrote:

[quote]Gmoore17 wrote:
Sheeeeit

Went in for chest/tris, did bar x lots, felt okay… 135x15, chest was feeling weird… 185 chest was feeling much more weird, 225 felt like it was gonna tear if I went any heavier. Just did some light tris and went home.

Dunno what’s wrong with it, felt like I was trying to lift with serious DOMS… now still just feels like crazy DOMS… both sides too, although the left more so than the right.[/quote]
Had this before several times. Just rest up good and try to keep your shoulders loose.[/quote]

Thanks for the insight, it is comforting and it seems you were right. Chest already feels perfectly fine, I don’t understand what the hell happened[/quote]
We’re you dehydrated? That’s one explanation and the most likely. It’s worse when the surrounding musculature is hypertonic.[/quote]

Hmm you know what, that was probably it. Very hot day and I was outside for a lot of it. Good call Spar

606

Delts/Bis

OHP - all reps paused - 45x18, 65x12, 85x8, 105x4, 130 - 6 sets of 4 - yeah buddy

Cable lateral raises - 3 sets

DB lateral raises superset with front raises - 4 sets each

Standing preacher bar curl - 50x12, 70x10, 90x7, 90x7

Seated Incline DB Curl - slow descent, stretch and squeeze up - 4 sets

Straight bar spider curls - focus on bottom - 3 sets

2 sets each of hammer curls, pinwheel curls, reverse curls

Gym was crazy busy which sucked but got a good workout in. Now I gotta apply for about 75 jobs, hooray

607

Legs

Squat - 45xlots paused deep, 45xlots paused deep, 135x12, 185x8, 225x5, 275x5, 315x3, walk out 405 a couple times, 335x3, 355x1, 355x1, 275x8, 225x8 - Lots of squattin, felt pretty good. I think I need to do more ‘heavier’ sets (heavy for me, 315 and higher) but not come as close to failure, so that I can work heavy but work on keeping tight and good form. Even at 355 there’s some forward lean going on.

Straight leg deadlifts - 4 sets

Leg press - slow descent, legs pretty close together, alllllthewaydown - 3pps x 20, 4pps x 15, 5 pps x 10

No calves, ankle wasn’t feelin it

Abz

608

Squats getting up there man. OHP is pretty good as well.

609

[quote]Spidey22 wrote:
Squats getting up there man. OHP is pretty good as well. [/quote]

Thanks man. They’re definitely by far my two weakest lifts out of the four, so I’m hoping they continue to move up

610

Chest/Tris

Bench - 45x40, 135x15, 185x8, 225x5, 245x4, 265 - 6 sets of 4 - felt good, no real grinder reps

DB Incline - 70x12, 80x8, 90x6, 100x5

BB Incline - very wide, slow descent, paused - 3 sets

Cable decline flys - 3 sets

Pushdowns - slow negative, squeeze - 4 sets

Extensions - 3 sets

Reverse grip bench - 3 sets

611

Back/traps/rear delt

Superset straight arm pulldowns and stretchers - 3 sets each

Close grip pulldowns - slow negative, stretch, squeeze down - 4 sets

Pullups - 3 sets

Smith underhand BB row - 3 sets - meh

Wide grip cable rows - 3 sets - nice

DB Shrugs - big squeeze at top - 4 sets

Reverse cable flys - felt good - 5 sets

Face pulls - 3 sets

abz

612

Took yesterday off, everything was sore

Today - Delts/bis

OHP - all reps paused - 45x18, 65x12, 85x8, 105x5, 130 - 4 sets of 5 - felt strong

Cable lateral raises - 3 sets

Superset DB Lateral raises with front raises - 3 sets each

Straight Bar curl - 5 sets - going to do these later in the workout from now on, start with other stuff to pre exhaust

Seated incline DB curls - slow negative, stretch, big squeeze - 4 sets

Spider curls - focus on bottom part - 3 sets

Jesus curls - focus on the squeeze at the end - 5 sets

Hammer curls

613

Third time trying to post this, getting frustrated…

Legs

Sumo DL - Coan-Phillipi Week 2 - warmups - 135x12, 225x8, 315x5, 385x2
(80%) - 435x2
(65%) - 355 x 8 sets of 3
Went very well. The gym finally got a good bar. The other bars are thicker than usual with smooth knurling, so they are absolutely useless for deadlifting without straps. This one’s regular size, knurling’s okay but not great, but it’s useable. Can get back to working my grip with deadlifts.

Squat - all paused, focus on form and staying tight. 6 sets working up to 225, nowhere near failure after all that deadlifting.

Hack squat machine - 3 sets

Leg extension / leg curl superset - 3 sets each

Calves and Abs

Awesome workout

614

Last workout looks fun! Some tasty volume.

615

[quote]Jab1 wrote:
Last workout looks fun! Some tasty volume.[/quote]

Lol it sure was, and I’m feeling it today. Even my finger muscles are sore since I’m used to using straps for deadlifts, kind of a weird feeling.

616

Chest/tris

Bench - 45x50, 135x15, 185x8, 225x5, 245x5, 265 - 4 sets of 5 - prettay good

Incline DB - 70x12, 80x9, 90x6, 100x6

Incline BB - super wide, slow negative, big pause on chest - 3 sets

Cable fly - slow negative, big squeeze - 3 sets

Pushdowns - 4 sets

Rope extensions - 3 sets

Cordova extensions - 3 sets

Reverse grip bench - 3 sets

617

Back/traps/rear delt

Superset straight arm pulldowns and stretchers - 3 sets each

Close-grip pulldowns - slow negative, stretch, squeeze - 4 sets

Pullups - 3 sets

Close grip cable rows - really squeezing - 3 sets

Wide grip cable rows - heavier - 3 sets

Hanging weighted lat stretch

DB Shrugs - 3 sets

DB reverse flys on incline bench - real light, felt good - 4 sets

Reverse fly machine - about time my gym got one of these - 3 sets

Good workout. I’m about 6-7 pounds heavier than the last pics I took, with minimal fat gain. Hoping to gain about 20-25 more pounds slowly, over the next 8 months or so, also with minimal (but obviously some) fat gain, and then diet down with significantly more muscle/strength than last time.

618

[quote]Gmoore17 wrote:

[quote]Jab1 wrote:
Last workout looks fun! Some tasty volume.[/quote]

Lol it sure was, and I’m feeling it today. Even my finger muscles are sore since I’m used to using straps for deadlifts, kind of a weird feeling.[/quote]
lol I know that feeling.

Your back workout makin’ me jelly. One thing I miss from a gym is all the crazy options for those muscle groups.

619

Shoulders/bis

Strict OHP - all reps paused - 45x15, 65x12, 85x8, 105x5, 130 - 2 sets of 6 - real tough, had to cheat a bit to get 6th rep on second set

Cable lateral raises - 3 sets

DB Lateral raise (very strict, then not so strict) superset with front raises - 3 sets each

Bis - Was kind of rushed so found a few good exercises and did a lot of sets with little rest

Seated incline DB curl - slow negative, big squeeze - 5 sets

Standing alternate DB Curl - 3 sets

Jesus curls - focus on flexing big time - 7 sets

Aaaaand spent

620

What’s up brotha!

What the hell is a “Jesus curl?!” Haha

621

[quote]austin_bicep wrote:
What’s up brotha!

What the hell is a “Jesus curl?!” Haha[/quote]

I think he means like Hercules curls or just basically a front-double bicep pose with cables. lol
Kind of puts you in a ‘cross’ shape. I like Jesus curls much better as a name, though. lol