Nice deadlifting. I’m jealous.
Do you have a trx, or do u have one at the gym?
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[quote]theBird wrote:
Nice deadlifting. I’m jealous.
Do you have a trx, or do u have one at the gym?
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Thanks. Actually I need to work on my deadlift, it’s waayy down since knee surgery. But I’m prioritizing and my bench is the focus right now.
My gym has TRX-like things. Have you ever done them? I start with pronated grip and rotate to supinated by the time my hands get to my body.
Oh the pain… 
Don’t have one myself. New gym I’ll be going to has one. Never used one before. You might have to teach me.
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Chest
empty bar x10x2
95x10
135x5
185x5
225x4
275x4
275x3 2 sets
275x2 2 sets
275x1 1 set
Shit! I don’t know what happened. I had an extra cup of coffee and was a little jittery/my head wasn’t in the right place? idk…
Oh well, I’ll try again next week
H Strength Incline
80x10
90x10
100x10
Cable flies- pulleys chest high
40#
progression-
8 reps each-
in front of forehead into
chest high into
bent over
So it’s all back to back the 3 different positions =24 reps
3 sets
Chest is pumped!
All in all a solid day, though it’s hard not to be bummed about not getting my 3 sets of 4 on the bench. But I have to leave that at the gym and not let it bug me the rest of the day (week). Head games.
Off to walk the dogs, then some calamari and sushi for lunch with a bro.
Back and Bi’s
Nothing amazing, just maintenance, but felt good.
Wide Rack Pulls, mid shin
135x5
225x5
275x5
315x5
Supinated BB Row
135x10
185x10
205x8x2
DB Row
100x20x3
Lat PD/J superset 120/50
3 sets of 10
BB Curls
95x10x3
Seated Incline Curls
30x10x3
Seated Incline Alt Hammer
30x10x3
Seated DB Shrugs
70x15
75x15
80x15
Ran 2 laps before. Off to walk the dogs in the cold. Ah, Chicago… Off this weekend, may bench again on Monday.
Legs (knee rehab) Bi’s and Traps
No biggie today, doing my own knee rehab.
Front Squat
Empty bar x10 x2
Back Squat
95x10
135x10
155x10
175x10
Superset with BB Curls
95x10x3
Good Mornings
95x10x3
Superset with Chest Supp. Decline Curls
30x10x3
Swiss Ball Hamstring Roll out
Superset with Chest Supp. Alt Hammer Curls
10 rollouts
30x10
3 sets of above
Standing DB Shrug 2 sec squeeze
80x15
85x15
90x15
Easy day, will do chest blast tomorrow. Off to walk the dogs.
Chest = Awesome!
Bench
empty barx10x2
95x10
135x10
185x5 (had to look and see if I put the 25# plates on it was so easy)
225x5
275x4x3 sets
275x3x3 sets
So killer, totally psyched. I’m not saying it wasn’t tough, it’s an hour later an my chest is pumped/fried.
Incline
155x10x3 sets
3 way Flies (above forehead, mid chest, bent over)
8 reps each position, 3 sets
Ran 2 laps before and 2 after.
Off tomorrow except knee rehab in the a.m.
DL and Shoulders
DL
135x5
225x5
315x5
365x1x2 sets 1st one was slow, 2nd one was good.
385x1 solid
Shoulders
Military
empty barx10
95x10
135x10x3 sets- fast, felt strong
Seated DB Press
55x6
75x6
95x6-struggled to get the DB’s into position, last rep was a grinder 
Seated Lat Raise, top portion
10x15x2 sets
15x15x2 sets
Lat Raise Bottom portion
35x25x3 sets
Cable pull aparts/rear delt flies
20x12x3 sets
Feel like I actually worked my shoulders today, which is nice. The DL felt solid, need to add some more weight next week. Off to walk the dogs. Did no laps for my knee, as DL is enough. Tomorrow is last day of knee rehab, dude says I’m done and can ease back into my normal routine. Sweet.
Back and Bi’s
Basically a maintenance day…
J’s
40x10x2 sets
50x10x2 sets
Lat PD
140x10
150x10
160x10
1 Arm T Bar Rows
BB 75x10x3 sets
1 Arm Rows w/handle on end of BB
BB 75x10x3
H Strength Hi Row
120x10x3 sets
BB Curls
95x10x3 sets
Incline DB Curls
30x10x3 sets
Chest Supp Decline Alt Hammer Curls
30x10x3 sets
Shrugs, standing DB
90x15
95x15
100x15
Last day of knee rehab! I can start back to having a leg day again. With more hammy/glute single leg “healthy” work…
Off to walk the dogs, off this weekend.
Chest and Tri’s
Bench
empty bar x10 2 sets
95x10
135x10
185x5
225x5
275x4 3 sets
275x3
275x2
275x1
Incline
155x10 3 sets, really easy, hammered it out
3 way cable flies, 8 reps per
40# 3 sets
BW Dips
3 sets of 10
All in all, pretty good. Gotta get 4 sets of 4 on the bench next time. Also need to stop eating so much, pants are tight
Ran 15 mins yesterday with no knee pain. excellent.
Legs and Bi’s
Don’t laugh at my leg day, I just got cleared to squat again.
Front Squat
empty bar x10 3 sets
Back squat
95x10
135x10
155x10
175x10
Superset with
BB Curls,
95x10 3 sets
Single leg RDL’s
empty bar 10 each leg
Superset with
Incline Curls
30x10
4 sets
10-2 Lunges 10 each leg, w/10# plate
superset with
Incline Alt Hammer Curls
30x10
4 sets
Swiss Ball Glute Bridge things…
hands in air, 3 sets of 10, pretty hard.
Rode the bike for 40 mins and did ab shit. Nothing to speak of. Back at it tomorrow.
Congrats on returning to squatting. I bet it feels great.
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[quote]theBird wrote:
Congrats on returning to squatting. I bet it feels great.
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It does feel great. But I feel so weak. Maybe not weak, more like unsure. I don’t want to be injured again.
How was/is your holiday?
DL and Shoulders
Stiff Leg DL warm up, empty bar a lot of reps
DL
135x5
225x5
315x5 x 2 sets
Military Press
empty bar x10 2 sets
95x10
115x10
135x10 3 sets didn’t feel super strong…
Arnold Press
40x10 3 sets
Seated Lat Raise, top half
10x15x 4 sets
Seated Lat Raise, bottom half
30x25x 3 sets
Cable Rear Delt Flies
20x10x 3 sets
Kinda a maintenance type day. Have things on my mind and couldn’t really focus, but all in all solid.
Back and Bi’s
J’s as warm up 30,40, 50 x10
Lat PD
120x10
140x10
160x10
BB Row
135x10
155x10 x 2 sets
DB Row
100x10x 3 sets
Hammer St Hi Row
110x10x 3 sets
BB Curl
95x10x3 sets
Decline DB Curl
30x10x 3 sets
Decline Alt Hammer
30x10x 3 sets
Last I measured my Bi’s were 17.25" cold, so I’m hoping to get to 17.5", we’ll see…
All in all a good day. Didn’t kill myself, but really focused on the mind muscle connection and form, hence the lesser weights.
Go for a quick run this afternoon. Off to walk my dogs.
[quote]strangemeadow wrote:
It does feel great. But I feel so weak. Maybe not weak, more like unsure. I don’t want to be injured again.
How was/is your holiday?[/quote]
Yer I know the feeling. My knee is finally feeling good, although Im still putting off squats.
Just remember to progress slowly with the leg work. Your better off progressing slowly, than progressing quickly and then ending up on the sidelines again for weeks.
Holiday was awesome. I think holidays should be mandatory every 6 months.
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Chest and Tri’s - yesterday (sunday)
Forgot to log…
empty bar x10 x 2 sets
95x10
135x5
185x5
225x5
275x2
295x1
315x fail My head wasn’t in the game, other things on my mind…
Incline
135x10
155x10
175x10
185x8
3 way Flys
40x8(3) x 3 sets
Dips, bw, 3 sets of 10
I’ll be back on my solid bench program Friday. Off to train in a few minutes.
[quote]theBird wrote:
[quote]strangemeadow wrote:
It does feel great. But I feel so weak. Maybe not weak, more like unsure. I don’t want to be injured again.
How was/is your holiday?[/quote]
Yer I know the feeling. My knee is finally feeling good, although Im still putting off squats.
Just remember to progress slowly with the leg work. Your better off progressing slowly, than progressing quickly and then ending up on the sidelines again for weeks.
Holiday was awesome. I think holidays should be mandatory every 6 months.
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theBird,
good to hear from you. Glad holiday was good, I need one badly.
The knee is fine, but I feel weak, but slow is the way to go. I don’t wanna fuck it up again.
Shoulder’s, Bi’s, Traps
Military Press
empty bar x10x2
95x10
115x10
135x10x 3 sets
Arnold Press
40x10x 3 sets
Lat Raise top half seated
10x15
15x15x 3 sets
BB Curls
empty bar x10x 2
95x10x 3 sets
Seated Incline Curls
30x10x 4 sets
Seated Incline Alt Hammer
30x10x 3 sets
Shrugs DB 100x15 x 3 sets
superset with
Cable rear delt flys
20x12 x 3 sets
Good day, done in an hour flat, ran 2 laps before and after. Off to walk the dogs in the fucking cold midwest plains…