Band Pullaparts 2 x 20
Ecc Focused Hack Squat 2 x 7 // 285
Ecc Focused BB RDL 3 x 6 // 365
Farmers Walk 3 x 50ft
Ab Wheel2 x 8
Axle Strict Press 2 x 2 // 130
8 x 3 // 100 (40 Sec rest)
Rows 1 x 10 // 210 / hand
Dips 3 x 5 // +40
Cable Facepull 3 x 20
Hammer curls3 x 13 // 30/hand
DB Skullcrushers 2 x 12, x 13 // 30/hand
Also did some drills for split jerks
Y Raises 2 x 20
Hamstring Curls 2 x 20
Tibia Raises 2 x 30
Tempo Front Squats
x 2 @ 250
x 3 @ 185
Tried to keep pushing through the accumulated fatigue. Ran out of gas in the middle of this session. Had been needing an increasing amount of stimulants to keep toughing it out. Rough end to an otherwise great training block despite getting injured in the first week. This some shit bread with gourmet stuffing for a training sandwich . Start bad, the middle amazing, and ends rough.
Axle Deadlift
x 1 @ 285 (DOH)
x 3 @ 405
The 285 was another hitch fest to “make it count”, I wasn’t letting go shit. “Fuck you, this ones gonna count”
Missed first rep. Shook it off and went for it again and got my 3 reps.
Axle RDL (Longer ROM)
2 x 8 @ 225
Tried to to do Toes to bar, but did not have the gas for it, resigned to hanging leg raises. Then did sled pushes supersetted with medicine ball slams. Had nothing left to give on this day. Decided after conversing with Mason that I would deload next week.
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Band Pushdown 2 x 20
Band Curl 2 x 20
Band Pullaparts 2 x 20
Incline Bench
x 3 @ 180
Chest Supported Rows
2 x 10 @ 225
Missed 2 reps per set. The fact that I yolo’d upto this weight and was able to keep going is great, but probably contributed heavily to the shit bread. (and I realize in looking at the program I was supposed to do 235 for 3 sets of 12, lol nah)
DB Overhead
2 x 5 @ 60/hand
Cable rear delt fly 2 x 17
tricep pd 2 x 19 @ 55
Lat Pad Curl 2 x 10 @ 25
and then some extra curricular arm pump and fluff
Machine ext 2 x 20
Machine Preacher 2 x 20
Spider Curl 2 x 22
SA French Press 2 x 15
Skullcrusher x 102
Finger Curls x 110
Calf Raises x 50
https://www.instagram.com/p/CSyWyRmgtkc/
https://www.instagram.com/p/CS2oB-xA9xx/
Fresh off garbage deload.
Band Pullparts 2 x20
Pullups 3 x 7
Ecc Hack Squat 2 x 5 @ 275
Farmer’s Walk 4 x 50 ft @ 176/hand
Ecc RDL 3 x 5 @ 315
Ab Wheel 2x 8
4th day of being sick.
Tested negative for Covid, but this kills me completing this next weekend.
First training session since getting sick. Got tested twice for covid, wanted to be double sure so I could respond appropriately. Got tested on the first day day of being symptomatic and on the 5th day of being symptomatic. Both negative. Stayed self quarantined until the second test. Today it has been 8 days and feel 95%.
Went in and did shoulder fluff. Get blood flowing and get a good pump
2 sets BTB Cable Laterals
4 sets Machine Shoulder Press
5 sets DB Laterals
2 sets Front Raises
3 sets DB Pullovers
3 sets Shrugs
3 sets of Machine Curls
3 sets Band pushdowns
Building some pressing muscle
Twisting Lat PD 2 x 20
Lateral Var 5 x 20
Machine Shoulder Press
95 x 6, 65 x 17, 65 x 14
Front Raises 2 x 20
Chest Supported Rows 2 x 10 @ 90/hand
Band Tricep PD 2 x 24
Hammercurl 2 x 30
Glute Bridge 3 x 12
Top Heavy Hypertrophy
Hurt lowerback. Decided to do my own thing again. Doing a focused upperbody hypertrophy block while I rehab my back.
Low to High Cable Fly 2 x 20 @ 12.5
Incline Bench Press
3 x 5 @ 145
Flat Bench Press
3 x 9 @ 155
Been quite some time since I trained Flat Bench. I didn’t do it once under Mason. Did lots of Incline, Overhead and Dips. Reintroduced it last week. Hoping to push it well into the mid 200s with the next few training blocks. Still have never done more than 230lbs lol
Crossbody Cable Tricep Ext 2 x 21 @ 10/
Tricep Pushdown 3 x 12 @ 72.5
Arm Blaster Curls 3 x 14 @ 40
Finger Curls 2 x 21 @ 50
DB Pullover 2 x 21 @ 30
BW Back Ext
2 x 8
Didn’t hurt to do, which is good. Being cautious with this.
You will get there…just takes time, also if you find weaknesses just hammer those hard.
Kind of giving everything a poke, but smashing arms and shoulders especially. Bench feels really good, but the weight is light. Got strong on weighted dips, so we will see what happens.
How are the lats??
Sorry to hear this. Good luck on the rehab. I have fucked up my back so many times I am a pro at it lol.
Pretty strong at the moment, upperback/lats were a pretty big focus before.
Lower back injuries sucks. First few days were hard to get out of bed. Not so much now, seems fine even after the Back Extensions. Gonna keep working at it and not rush it.
Top Heavy Hypertrophy
Lots of reps, lots of reps.
Band Tricep PD 2 x 25
Band Straight Arm PD 2 x 20
Big Blok CG Bench 2 x 10 @ 195
Mid Blok CG Bench x 15 @ 155
Smol Blok CG bench x 20 @ 135
Machine Curl
x 10 @ 110
x 12 @ 95
x 11 @ 80
x 17 @ 50
Machine Dips
x 12 @ 245
x 26 @ 130
Poundstone Curls x 102
Finger Curls 2 x 22 @ 65
Leg Extensions 2 x 20
Top Heavy Hypertrophy
Really just trying to maintain back. Increasing control since one of the things that ended up happening with the heavy chest supported rows was some really weird cheating movement. Which was fine for developing a more powerful yank for arm over arm stuff and had some hypertrophic benefit. They were really really hard on my body though, which was discovered close to the end of my time with Mason. So focusing on good rom and control on the back stuff.
One of the things I told myself I would do once I was on my own again and doing a hypertrophy block was putting lateral delt work at the beginning of the workout they are in. Also really pushing the proximity to failure. It’s one of the muscle groups I have sandbagged the training for the most and it shows. Trying to fix that right now.
Twisting Lat Pulldown 2 x 20 @ 40
Lying Cable Laterals @ 12.5/; 16, 17, 16, 13
Db Lateral x 20 @ 15/
Machine Shoulder Press
@ 95; x 10, x 6
@ 65; x 14
Front Raises @ 30; x 18, 20
Chest Supported Rows 2 x 12 @ 90/
Band Tricep PD; x 27, x 28
Bilateral Hammercurl 2 x 30 @ 20
Glute Bridge 3 x 15 @ 60
Top Heavy Hypertrophy
Feels like progression wise everything went pretty today, which is nice. Outperformed expectations on Incline Bench by a fair bit. Flat Bench is doing what I expect but still nice to see it play out well. I thought about jumping up the progression a bit, but since this block is more focused on hypertrophy I resisted the urge. Spend some more time in these higher reps. The natural increase in weight and fatigue will take care of the rest.
Low to High Cable Fly 2 x 20 @ 14
Incline Bench Press
@ 155; x 6, 6, 5
Flat Bench Press
3 x 9 @ 165
Crossbody Cable Tricep Ext 3 x 23 @ 10/
Tricep Pushdown @ 72.5; 13, 12, 10
Arm Blaster Curls 3 x 15 @ 50
Finger Curls 2 x 21 @ 70
Lower back was playing up, so did some singled leg glute work and leg extensions in lieu of back raises.
Top Heavy Hypertrophy
Band Tricep PD 2 x 31
Band Straight Arm PD 2 x 25
Big Blok CG Bench 2 x 8 @ 205
Mid Blok CG Bench x 20 @ 160
Smol Blok CG bench x 14 @ 145
Machine Curl
x 11 @ 110
x 12 @ 95
x 13 @ 65
x 18 @ 50
Machine Dips
x 14 @ 250
x 31 @ 130
Poundstone Curls x 102
Finger Curls 2 x 23 @ 95
Leg Extensions 2 x 25
Deadlifts (w/ micro mini bands)
2 x 6 @ 95
Top Heavy Hypertrophy
Twisting Lat Pulldown 2 x 18 @ 42.5
Db Lateral x 20 @ 15/
Lying Cable Laterals @ 15/; 15,14, 13, 13
Machine Shoulder Press
@ 100; x 8, x 8
@ 65; x 17
Pleasantly surprised on how those 2 top sets went. Thing with this block is I am trying to get to the rep right before failure. With machines I can keep that effort and grind super hard because of not needing to balance it. The last 3 reps of set 2 were RPE 10, but I kept trying and going until I had nothing left to give.
Front Raises @ 40 x 20, 20
Chest Supported Rows 2 x 14 @ 90/
Band Tricep PD; x 25, x 25
Bilateral Hammercurl 2 x 30 @ 30
Stepup x 20 @ 61
Leg Extension 2 x 20
Leg Curl 2 x 20
Top Heavy Hypertrophy
A little fatigue creep hitting me. Also not helping I have been drinking way more frequently. Not getting plastered but enough to get a little drunk. Find that a little bit of drinking is super relaxing.
Low to High Cable Fly 2 x 20 @ 15.5
Incline Bench Press
3 x 3 @ 165
Flat Bench Press
3 x 7 @ 175
Crossbody Cable Tricep Ext 3 x 25 @ 10/
Tricep Pushdown @ 50; 21, 21, 20
Arm Blaster Curls 3 x 10 @ 60
Finger Curls @ 115; 19, 20
Leg Ext 2 x 30
Single Leg Glute Bridge 2 x 9 @ 15
Back Squats 2 x 14 @ 45
Top Heavy Hypertrophy
Band Tricep PD 2 x 25
Band Straight Arm PD 3 x 25
Big Blok CG Bench @ 215; 5, 7
Mid Blok CG Bench x 16 @ 175
Smol Blok CG bench x 15 @ 150
Decided I was a bit of a bitch on the first set with the big blok, so I pushed extra hard on set 2. Pecs were pretty crampy after finishing the bench work.
Machine Curl
x 7 @ 125
x 10 @ 95
x 16 @ 65
x 19 @ 50
Machine Dips
x 10 @ 255
x 32 @ 130
Poundstone Curls x 10 @ 26
Finger Curls 2 x 13 @ 135
Machine Back Ext Extensions 2 x 20 @ 55
Leg Extensions 2 x 30
Top Heavy Hypertrophy
Last Friday’s sessions. Worked more OT this last weekend. Got drunk on Sunday, went out instead of staying home as I didn’t feel like being alone.
Twisting Lat Pulldown 2 x 16 @ 42.5
Lying Cable Laterals @ 15/;20, 20 ,17, 14
Machine Shoulder Press
@ 110; , 7, 7
@ 70; x 15
Front Raises @ 45 x 11, 14, 11
Chest Supported Rows3 x 10 @ 100/
Band Tricep PD; x 30, 30
Bilateral Hammercurl @ 30; 26, 22
Stepup x 20 @ 81
Leg Extension 2 x 30
Leg Curl 2 x 20
Jogged a mile on a treadmill on Saturday.
Hungover as fuck. Woke up stupid early, and worked. Just too tired to lift. Fell asleep about 30 minutes after getting home, which is very not normal for me. Awake 19 hours, then slept 13. So this happened on Tuesday instead of Monday. Turned out to be a great session because I waited so that feels good.
Low to High Cable Fly 3 x 20 @ 15.5
Incline Bench Press
@ 145, 12, 10, 9, 7
Feel really good about this. Starting this block with a 3 x 5 at this weight, (week 1 vs week 4) and just crushing it now
Flat Bench Press
@ 165; 10, 10, 8
Just happy this didn’t dip with the increased volume and reps beforehand, but it actually improved. Nice.
Crossbody Cable Tricep Ext @ 10/, 27, 22, 20
Tricep Pushdown @ 57.5; 16, 16, 16
Lat Pad Curls @25/; 13, 12 , 12
For some reason the arm blaster curls were aggravating my back. I assume it’s the stretched out back position with the weight way out in front. Doesn’t matter why though, it hurts so no. So switched in the Lat Pad curls.
Finger Curls @ 145; 15, 15
Machine Back Ext 2 x 20 @ 65
Spanish Squats x 20