Back and bi with the gf
Reverse band Deads 135x15 225x10 315x8 405x6 455x4x2 405x6 (deloaded completely about 3 inches from lockout
Pull up wide girl. 3 sets before the first 3 dead sets.
Meadows row. +100x12x3
Medium neutral row. 3x8-15
Overhand lean back row/high band row/DB shrug. 3x10/15/12
Pullover machine 4x12 +5-10 partials after each set
Bi 10x8-12
Killed it. We had a lot of training. Worked hard. She did amazing. I just can’t get enough of how hard she pushes it and she’s really still a beginner in terms of lifting. Still under 6 months of heavy lifting. Fun to watch her outwork everyone else. Anyways enough bragging. We made a lot of tasty nawdy food. Angel food cake. Brown sugar cinnamon toast topped with cookie butter. Donut sprinkle captain crunch. Fun stuff.
Went in and did a quick session. Dead tired and brain wanted to do nothing but went it anways
30 min elyptical and walking
Bis: 8x8-10
Tri 10x8-12
Shoulders 4x20
And that is that. Nice and quick. Pump was nice. Did some stretching after. And then back to my apartment to stair at the wall because my brain cant seem to manage much more today
Sleep was kinda poor. And back was quite gross and tight before even starting the session.
Legs
Squat. 135x15 225x8 315x8 365x8x2 335x8 low back and TFL were done
Leg curl/leg ext. 2x15/20 added hamstring leg press to make a tri set. X15/20/12
Hack squat. Feet close toes out. 2x15
Done. Needed to stretch legs were pumped to the point it was painful to walk. Got it done in 55 with a warm up. Last week of neuro today. All out patient this week Friday is the test
Tuesday it is. One day of the week down lol
Upper press week 10
15* incline bb. Pause at 2 icnhes then full to chest and press. 135x8 185x6 205x5. Normal no lockout. 225x8 245x6 255x6 long rest 245x8 225x6
15* DB. 100x10, 8
Fly machine/assisted dip ( slow and extra stretch). 2x12/12
Fly machine 2x12. Weighted stretch for 45s
Lateral machine 2x10 drop 8. 1x15
Lateral partial 1x35 drop 35
Tri. 2 Tri sets. 1 superset.
Good workout strength was meh. 255x6 was just one more rep than last week. Nothing special it was @9 rpe. Everything else felt great. The assisted dip was a JM thing just to focus on a stretch and not mess with shoulders or position.
[quote]ryanbCXG wrote:
Funfetti angel food[/quote]
At first I though it was corn bread and my mouth watered.
Nope lol. Made it with almond milk and egg white instead of water to make it a bit more dense and then undercooked it slightly. Gf ate a quarter I got the rest
Back pump day
Wide Pulldown neutral. 2 warmup 170x14 190x10, 10, 9 170x11
Medium neutral row/underhand Pulldown/pullover high band row. 3x12/10/15/15
Overhand row/DB shrug/band high row. 3x14/12/15
Bi 6x10-12
Decent workout. Everything felt pretty good. Gotta keep the form tit on the wide neutral Pulldown. Otherwise it doesn’t get the amazing feeling in the lower lats it can when you really pull arched with your pinky and not much swing bury your elbows to your hips. Things are winding down here. Did sleep medicine yesterday. Fun doctor boring patients
Leg pump. Again trying to keep my body happy with me so trying to get a decent workout in that isn’t squatting. And no access to a good leg press.
SLD. WU 1. 135x20
Set 1 225x15
Set 2 275x14
Set 3 275x13
Set 4 275x13
Set 5 275x12
Hack squat. Not normal plate loaded has a plate stack
Set 1 12x25
Set 2 12x24
Set 3 12x22
Set 4 12x20
Set 5 13x15
Set 6 13x15
Set 7 13x14
Set 8 13x13
Leg curl/leg ext
Set 1 175/190x15/20
Set 2 175/190x14/20
Set 3 175/190x13/18
Done. TFL didn’t hurt a ton. Hacks were done with toes out. Really hitting my outer quad. And no question that toes out and knees tracking out over them torches that portion of your quad much more. Very cool. I need a ton of work as I actually have a big tear drop and no lateralis. Last day of neuro. Sweet shit. Went and met with my psych clerkship director to talk about the possibility of going Into psych. His thoughts. Sounds like he will fully back me and he is pretty well known across the country.
Alright upper press pump day
Hs pres with short monster mini
WU band x10
WU 2 +25x8
Set 1 +45x8
Set 2 +70x8
Set 3 +80x7
Set 4 +80x6
Set 5 +70x7
Reverse band wide grip incline smith
Set 1 2pps x12
Set 2 2pps x12
Set 3 2pps x11
Set 4 2pps x11
Set 5 2pps x11
Machine fly/machine press
Set 1 150/190x12/10
Set 2 150/190x12/10
Set 3 150/190x12/10
Weighted stretch 45 sec
Rear delt band/high row
Set 1-3 mini band. 12/12
Rear delt fly.
Set 1 175x15
Set 2 175x12
Set 3 175x12
Lateral machine
Set 1 7x20
Set 2 7x19
Set 3 7x18
Set 4 7x18
Lateral partial
Set 1 65x35 drop 50x25
Overhead cable ext/overhead DB ext
Set 1 100/65x12/12
Set 2 110/65x12/8
Set 3 110/65x12/8
Workout done. Fun workout. The pump was just amazing. The banded presses and wide grip smith had my chest torched. Very cool feeling. Really finally still learning (lol) how to really use the chest in all these presses. It’s finally showing. Now just gotta keep filling in that upper chest and rear delt area.
Back workout with gf again today meh wasn’t amazing. I must say its so much fun watching her lift
D handle cable row.
WU 1. 10x30
Set 1. 11x20
Set 2 12x16
Set 3. 12x15
Set 4. 12x14
Reverse neutral Pulldown.
Set 1. 125x15
Set 2. 125x13
Set 3. 125x12
Rack pull at knee/pull up. Rack pull and pull-up were wide grip
Set 1. 315/bw x10/6
Set 2. 405/bw x6/6
Set 3. 495/bw x4/6
Set 4. 495/bw x3/5
Set 5. 495/bw x3/5
Cable row shrug/bb shrug/band high row
Set 1. 13/405/mini band. X12/15/15
Set 2. 13/405/mini band. X12/15/15
Biceps.
Rope hammer
Set 1 7x12
Set 2. 7x11
Set 3. 7x11
Set 4. 7x10
Machine preacher
Set 1. 75x12
Set 2 75x10
Set 3. 60x12
Set 4. 60x12
Set 5. 60x11
Low back strength wasn’t there but oh well. The rack pulls after the other back work felt good. Slow eccentric and squeezing back as hard as possible made it feel like work was getting done. Then the pull-ups immediately after was very nice. Top to bottom felt good. Time to eat
[quote]ryanbCXG wrote:
Done. TFL didn’t hurt a ton. Hacks were done with toes out. Really hitting my outer quad. And no question that toes out and knees tracking out over them torches that portion of your quad much more. Very cool. I need a ton of work as I actually have a big tear drop and no lateralis. [/quote]
Yeah I basically Squat exactly as you described, and my Quad sweep is the one body part I’ve never had much issue with. Emphasizing it further by trying to push through the outer part of my feet also helps a ton.
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
Done. TFL didn’t hurt a ton. Hacks were done with toes out. Really hitting my outer quad. And no question that toes out and knees tracking out over them torches that portion of your quad much more. Very cool. I need a ton of work as I actually have a big tear drop and no lateralis. [/quote]
Yeah I basically Squat exactly as you described, and my Quad sweep is the one body part I’ve never had much issue with. Emphasizing it further by trying to push through the outer part of my feet also helps a ton. [/quote]
That is exactly what I am gonna be doing from now on. And for those who say muscle group activation and work can’t be diributed differently based on form and positioning…I am sorry.
Monday. Starting internal med. Not too happy about that. Also leg day. Fun day
Legs week 11
Leg curl.
WU 110x30
WU 2. 130x20
Set 1. 160x12
Set 2. 175x10
Set 3. 190x8
Set 4. 190x8
Squat
WU. 135x15
WU 2. 225x10
Set 1. 275x6
Set 2. 315x8
Set 3. 365x8-9
Reverse band
Set 4 365x10
Set 5 365x10
Hack squat
Set 1. 12x12
Set 2. 14x10
Set 3. 15x9
Set 4. 15x8
Set 5. 14x9
Leg ext
Set 1. 190x17
Set 2. 190x15
Death. Inbetween hack and leg ext sets I would do an extreme stretch for quads which added so much pain and fun. Though after the last leg ext set I could tell my quads were not happy. Almost felt like they were bruising as I stretched. I have some updated pics of progress If ppl want from the weekend
Internal med. So much inefficiency in the day wow
Chest Week 11 Heavy
15* incline BB
WU 135x15
WU2 135x15
Set 1 paused above chest 185x6
Set 2 same 205x6
Set 3 same 225x3 then 3 normal
Set 4 normal 245x5
Set 5 245x5
add light reverse band
Set 1 245x10
Set 2 245x10
Set 3 245x9
Set 4 245x8
Machine Fly/Press
Set 1 8/160x14/10
Set 2 8/160x13/10
Set 3 8/160x13/9
Lateral machine
Set 1 8x10 drop 6x8 +10 partials
Set 2 8x10 drop 6x8 +9 partials
Set 3 8x9 drop 6x7 +9 partials
Set 4 7x10 drop 5x8 +10 partials
Reverse pressdown/pressdown/overhead ext
Set 1 100x12/10/10
Overhead ext 30s rest
Set 1 100x10
Set 2 100x9
Set 3 100x9
Done. Good workout. Got this done fast to get in at the right time. Had a very nice full pump. Took a pic but havent even seen a need to post progress pics so i wont mess around and post it unless its wanted.
Back
Wide grip pulldwon
WU 1 120x20
WU 2 140x20
Set 1 170x14
Set 2 190x10
Set 3 190x9
Set 4 190x9
Set 5 190x9
Forward lean row/underhand pulldown/row/pullover
Set 1 170/150/170/60 x10/10/8/12
Set 2 170/150/170/60 x10/10/8/12
Set 3 170/150/170/60 x10/10/8/12
Row shrug/DB shrug/High band row
Set 1 170/100/mini x12/12/15
Set 2 170/100/mini x12/12/15
Set 3 170/100/mini x12/12/15
Bi
Rope hammer/Supinated curl
Set 1 80/20 x10/8
Set 2 80/20 x10/7
Set 3 80/20 x10/7
Incline curl
Set 1 20x10
Set 2 20x10
Done. Not a massive workotu but workout density is the name of the game now a day. Since i like volume but dont have my favorite thing…time. I have to be smashing these in and cutting some volume and rest times
Couple workotus just quick summary ask if you want any more details same with the eats
Legs
SLD
225x20
275x16
325x10,10,10
275x13
Hack squat
6x10-12 1min rest
Leg curl/Leg ext
3x12-20
Off on friday since i was up at 330 to drive for a conference type day in madison all day then drove back to my apartment sucked
Today
Upper pump
Machine press
5x10-12 1min rest
Incline hs press w/ monster mini
6x10-12 1 min rest top and bottom partials on last set
Fly press
3x12
BW wide dip
2x amrp
lateral raise/partial
3x10/15
lateral machine
2x12
rear delt machine
3x20
Rear delt destroyer
50,30,15
Fun stuff. Both machine presses are amaizng. They allow you to track inward as well as press so it arc in. The contraciton is great. the INcline HS is the best upper chest movement i have ever felt. Literaly the top triangle of my chest gets 2x as pumped as the rest.
So went back this afternoon to get caught in my rotation
Back
Deads
135x10
225x10
315x8
365x6
405x3
455x1
485x3
455x1 (just pick up and but on the rack to do rack pulls lol)
Pull ups
4x8 supersetted with top 4 sets of dead
Rack pull flex hard slow neg
455x5
455x6
Wide pulldown superset with rack pull
150x10
150x9
Tri set of cable shrug/bb shrug wide grip/high band row
3x12/15/15
Some stretching and done. Nothing crazy or awesome but nailed my upper back very nicely. Its still quite tight now. Need to keep it growing.
