Got a quick lunch time workout
Had 35 min
Wide pullup/straight arm pulldown
4x12-15/15
DB press
70x20
85x18
100x14, 12
Wide neutral pulldown/straight arm pulldown
3x12/12
Rope row/stretcher
4x12/15
Tricep
5x15
Pull over
3 single drop sets
Fly machine
1 triple drop set
Done packed that workout in nice and fast and got back. Back was tanked so pumped felt amazing
3/5
Quick long after day leg workout
30-35min
Leg curl
Set 1 20
Set 2 15 +4
Set 3 12+4
Leg ext 4s peak hold
set 1 12
Set 2 12+5
Set 3 12+4
Leg press
Set 1 20
Set 2 15+5
Hack squat
Set 1 20
Set 2 12
Set 3 12 drop 10
Set 4 12 drop 10
Glute kick back
3x15
Lateral raise
Set 1 20 drop 10
Set 2 12 drop 10 drop 8
Set 3 12 drop 8 drop 8
Done The first 4 were a giant set for the most part but a couple exercises were stolen since there was an assfuckload of people in there all over with no etiquette. Really wanted this workout in but had no workout clothes so used my scrubs. Not ideal but needed this workout. Did it after the 13hr day 5mi of walking throughout and some surgeries. Woman and a perforated bowel for the second time this week. Just happy to get workout 3 in for the week. Finace is coming out again nicely this weekend.
[quote]ryanbCXG wrote:
… Really wanted this workout in but had no workout clothes so used my scrubs. Not ideal but needed this workout.[/quote]
Please tell us you had a heap of blood over your outfit during the session! (unlikely I know with health regulations, etc.)
That would certainly make it easy getting thru the crowd… watch the sea part as you approach…
[quote]raven78 wrote:
[quote]ryanbCXG wrote:
… Really wanted this workout in but had no workout clothes so used my scrubs. Not ideal but needed this workout.[/quote]
Please tell us you had a heap of blood over your outfit during the session! (unlikely I know with health regulations, etc.)
That would certainly make it easy getting thru the crowd… watch the sea part as you approach…
[/quote]
Lol naw sorry no blood. Got the gowns on during surgery.
The crowds were very hard even with the scrubs. They werent scared.
3/6
Am quick workokut on short break
low incline bench
205x3
225x3
245x3
265x3
280x3+1
250x5 drop 225x5
225x8 drop 185x7
Rear delts
6x15
PM
Low to high cable x/incline plate loaded press/wide dip
4x12/10/12
Lateral/Lateral partial
3x12/20
Ticep giant set (4 exercises)
2x10/10/15/10
split things up todya. Had a short break so logged 20min of “heavy”. Then came back after to do 25min of pump work. This was upper press work. Felt good. Decent strenght for not going heavy at all for a long time and being very short on time so there wasnt a ton of rest. Moved through everything fast. Planning a nice long back workout tomorrow
3/7
Back
Meadows row
+100x12
+125x10,10,10
Wide neutral pulldown
170x14
190x12
210x9, 9
V pulldown
210x10, 10
190x12, 12
Rope row/stretcher/Snatch grip shrug
3x12/12/15
Straight arm pulldown
2x12/10 (drop set)
Pullover
3x15
Bicep 8x10
Shrug while doing calf stretch
3x15
Fiance and I had a great workout. She did upper and I did back. She killed it . I always enjoy watching her succeed rather than my workout. My workout was good too. Upper back work heavy and some pullovers for stretching. Knocked off house of cards season 3 and started the fall. Both very good shows and very fun. We made some angel food cake because thats how we roll. She is dieting well and coming down nicely and I was to a low of 216.8 this week. So i am also coming down nicely
3/8
Arms
Cable straight curl
4x10
Band pressdown
4x15
Standing single raised curl
4x15
Overhead ext
2x20
Incline curl
4x15
Single arm x body ext/overhead ext
3x12/12
Did 20min elyptical and 20min walking
Good workout. Just got some arm work done. 6 workouts this week actually 7 since one day was a double. Good week as a first for on srugery. The volume is lower but i think that will be good for me. Plus will be cutting through this rotation want to get lean during this busy time.
RE: Elliptical - do you have issues with either or both of (1) hand numbness or (b) bruising the palm of the hand? I’ve found that more than 20 minutes of elliptical, and my right hand gets completely numb, and I ended up bruising the damn thing after a particularly long session.
[quote]MinusTheColon wrote:
RE: Elliptical - do you have issues with either or both of (1) hand numbness or (b) bruising the palm of the hand? I’ve found that more than 20 minutes of elliptical, and my right hand gets completely numb, and I ended up bruising the damn thing after a particularly long session. [/quote]
Hmmmm no i dont believe so. That is quite odd. Dont think I have ever heard of it. I really like the elypticals. elevates my HR better and easy on the body relative to walking at a high speed imo
3/10
Leg and chest
Squat super set with low incline bench
135, 225 x10 275x 6 done only resting to add weight
315x6, 6, 6, 8
DB
55x20
70x18
85x15
100x13, 10 drop 75x8 drop 45x10
Leg ext/Hack
2x20/15
Machine fly
2 drop sets last with partials as well
Thats it did that and warmups in 30min. In and out fast and my legs are wrecked sore horrible. Hamstring hurts my god squats ruined me lol
3/11
Back shoulder
Reverse v pulldown/Normal
3x12/12
V pulldown/Stretcher
3x12/12
Overhand row/Band high row
3x10/15
Pull over
3x12 with 15s hold on last rep each set
Lateral
6x12
Neutral ohp
3x15
Bicep
2 triple drop sets
Slightly longer today. 45 min counting warm up and what not. Tried to again do as much work as I could in condensed time. Back got worked nice and hard and shoulders were really fried. Legs are still insanely sore. 2 surgeries today. One with a bunch of dead bowel and dead greater curve of the stomach. and one that is in for the 8th operation in 5 weeks. And not her last
3/12
Legs chest
Had 5 exercises and did them as a giant set as I could with ppl in the way so did the ones that were open
Leg curl 3x15
Leg ext 3x20
Abduction 3x30
Leg press 2x12
Hack squat 3x10
Rear delt fly
4x25
Machine fly
4x15
Last 3 superset with
Machine press
3x10
Low incline press
135, 165, 185 x10 rest only to put weight on
225x 3
245x3
265x3 drop 225x4
Done that was it. Just mostly a pump day and done in 45 min counting warmups moving nice and fast. Just happy to get workouts in with some frequency and not overly concerned with volume legs still had doms so this workout was not a happy one even being machine based. Bw is slowly coming down after my spike from the weekend eating
3/13
Mess around day.
DB snatch
50x10
70x8
90x6
100x2, 2
Bicep curl
4x15
Tricep
10x10-15
Clean
135x6,6,6,6,8,8. Last 3 were clean and presses
Done that was it. Didn’t know I was going to be able to workout today. So didn’t really have much planned but had a chunk of to,e and had to do so,etching at least. Didn’t want to wreck any major body parts since the weekend leaves me ample time to hit body parts well. Decided on focusing on some power work and just some fluffy arm stuff. Done in 30min
3/14
Upper body
Wide Pulldown
4x8-12
HS incline
6x8-12
HS high row
4x10-15
Underhand chest supported row/HS high row standing single arm
3x12/15
Lateral raise single drop set
4x15 drop 10
Standing rope row to chest
3x10 drop 10
Triceps
Dip/pressdown/overhead ext
3x10/12/12
Overhead ext
3x15
Couple sets of L pull-ups x10. That was about it. Can’t say enough how much I love my fiances gym with a HS high row. Both seated and standing are awesome and different. The standing absolutely hits the lower lats better than anything else I have tried. The standing rope rows k did almost like stretchers just always leaned back to hit upper and kid back and that felt great. Seated underhand row machine is also very nice. Well rounded back workout with some upper pressing type stuff as well chest felt very good. Korean food at our favorite restaurant tonight.
3/16
Legs chest
Tri set
Leg curl 8, 8 drop 8 drop 8 + 10 partials
Leg ext 15, 15 drop 12 drop 10+10partials
Fly machine 15, 12, 10+20 partials
Superset
Squat 135 225 275 rest to put on weight. 10, 8, 6
315x6, 345x6 335x6 315x8
low incline Db 75x20
90x15 100x14, 12
SLD
2x30
Fly press
2x15
Low to high cross over
2x20
GHR
2x10
45min workout. Got an ok amount of work in. Nothing felt too sore which is good. The stairs were a bit cumbersome after but thats ok. Just happy to be squatting and not feeling like a white hot iron is in my knee or TFL. Off trauma surgery and now on vascular and some abdominal stuff. Had 3 level two traumas in on my last day last week. One guy almost had his face blown off.
[quote]ryanbCXG wrote:
…
HS high row
4x10-15
Underhand chest supported row/HS high row standing single arm
3x12/15
Couple sets of L pull-ups x10. That was about it. Can’t say enough how much I love my fiances gym with a HS high row. Both seated and standing are awesome and different. The standing absolutely hits the lower lats better than anything else I have tried. The standing rope rows k did almost like stretchers just always leaned back to hit upper and kid back and that felt great. Seated underhand row machine is also very nice. Well rounded back workout with some upper pressing type stuff as well chest felt very good. Korean food at our favorite restaurant tonight.
[/quote]
Hey Ryan. T-bar rows were my go to move before I discovered the Plate loaded Hi Row machine. I do them chest supported and seated. For some reason, I can really activate my mid back and lats with them. I need to see if there’s a way to do them standing. Some of the Hammer Strength machines are almost too big for me, even on the smallest settings.
What is an L pullup?
Trauma sounds intense. And scary.
[quote]Powerpuff wrote:
[quote]ryanbCXG wrote:
…
HS high row
4x10-15
Underhand chest supported row/HS high row standing single arm
3x12/15
Couple sets of L pull-ups x10. That was about it. Can’t say enough how much I love my fiances gym with a HS high row. Both seated and standing are awesome and different. The standing absolutely hits the lower lats better than anything else I have tried. The standing rope rows k did almost like stretchers just always leaned back to hit upper and kid back and that felt great. Seated underhand row machine is also very nice. Well rounded back workout with some upper pressing type stuff as well chest felt very good. Korean food at our favorite restaurant tonight.
[/quote]
Hey Ryan. T-bar rows were my go to move before I discovered the Plate loaded Hi Row machine. I do them chest supported and seated. For some reason, I can really activate my mid back and lats with them. I need to see if there’s a way to do them standing. Some of the Hammer Strength machines are almost too big for me, even on the smallest settings.
What is an L pullup?
Trauma sounds intense. And scary.
[/quote]
Shelby Starners has a video of them standing. I think i do it slightly different after some adjusting to feel what is right for me. Basically i satand with my opposite foot forward to the arm i am rowing with (just like a normal row. Back arched gripping either the handle or the actual bar (each has a different feel). Then just row it back pulling with the elbow. It will arc in a different plan than any other row so the first couple reps or sets will feel odd. Keep playing with food and body placement to find what works best but once you nail it your lower 1/3 of your lats will be hit perfectly. I will have my fiance snag a video next time we are at her gym.
L pull is just holding an L sit position and doing a pull up. Nothing too fancy was mostly messing around
Trauma was fun. I miss my team now. Vascular isnt as fun.
3/18
Back shoulders
V pulldown/straight arm pulldown/trap bar dead/trap bar shrug
3x12/15/8/12
Shoulder tri set
3x10/10/10
Rope row to chest/stretcher/trap bar shrug
3x12/12/15
Lateral patial
2x35
Pullover
2x12
Tricep
3 tri sets
Bicep
4x15
Had 45min to get this one in so had to move pretty fast. Rest was pretty short and did shoulder work between back stuff. Kept the trap bar at 315. Worked on hitting it squeezing hard and speed after a nice fatigue from the two preceding exercises. Decent session overall.
I second the HS Row machine. I workout at my basic garage gym, so when I visit a friend, I’ll try them out. Last time I did the high row, just for higher reps and paused. Had a literal lower lat cramp for a few minutes after, it was pretty crazy. Didn’t even know I could hit that part of me that effectively.
So are you on a Leg/Chest, Back/Shoulders/Arms split now? That’s an interesting set-up, I like it, reminds of the original Big Beyond Belief split.
[quote]Spidey22 wrote:
I second the HS Row machine. I workout at my basic garage gym, so when I visit a friend, I’ll try them out. Last time I did the high row, just for higher reps and paused. Had a literal lower lat cramp for a few minutes after, it was pretty crazy. Didn’t even know I could hit that part of me that effectively.
So are you on a Leg/Chest, Back/Shoulders/Arms split now? That’s an interesting set-up, I like it, reminds of the original Big Beyond Belief split. [/quote]
Lol no idea what split i am on. I am on a get stuff done with some frequency however I can
3/19 Legs
Leg curl/leg ext/leg press/abductor
3x12/15/12/25
Hack squat
1 set knee hurt too bad
Bulgarian split squat
2x20 knee still hurt
SLD
3x20
Triceps
4 singel drop sets
Done. Got this done in 45min. Some pain in my knee again no idea where this came from or why. I just hate my lower body and how fragile it is. So tried to baby it the best i could while still getting the resemblance of a work out in. The giant sets are the way to go when doing that. They are brutal and yet effective IMO