Legs
Leg training with a stomach bug: brutal death.
Getting to train with my Dad: worth it, a hundred times over.
But seriously, bout puked and passed out more than once.
warm ups
Glute/Ham Press
3 x 10
Lying Leg Curl
3 x 10-15 warmups
~workin
4 x 8
1 x 8 30 partials
Box Squat (my Dad has a jacked up knee, so we used a box a little above depth)
4 sets warm up
~workin
365 x 4 x 8
Leg Press
10tp x 25
12tp x 25
14tp x 25
Seated Leg Curl
2 x 20
Walking down stairs
1 flight x death grip on handrail x trying to hold down breakfast
Teh Chesticles
Good day. 99 degrees outside, who knows in the ac-less weight room.
Warm ups
Flys
5 x 15
Rope Pushdowns
5 x 12
HS Incline
2tp x 15
4tp x 12
~workin
6tp 2qt x 3 x 6
6tp x 3 x 8-10
Reverse Band Bench
Worked up to
315 x 3 x 7
345 x 4
365 x 2 lololol that sucked
DB Flat
75s x 4 x 15
Stretch Pushups
1 x DEATH
Back
Death by heat stroke, or something like it. Couldnt get the feel right for conventional pulls, so did some raw sumo.
Warm ups
Pullups
6 x 6
1 Arm T Bar Row
2qt x 12
3qt x 12
4qt x 10
~workin
5qt x 4 x 8
HS Shrugs w/hard pause at top
8tp x 4 x 10
T Bar Machine, wide grip
3tp x 4 x 15
Deadlift
worked up to
515 x 2 (conventional)
dropped weight down, then worked up to
455 x 5 (sumo)
Lat Pulldowns
4 x 10-15
Look at that sexy back workout.
Delt Destruction
40min total demolition.
Warm up
Rear Delt Destroyer on incline
80s x 60 swings
40s x 40 half reps
20s x 20 full rom
10s x 3 x 10 full rom w/2 count hold at top
Seated DB Press
70s x 10
80s x 10
90s x 10
~workin
100s x 3 x 6-8
HS Shoulder Press
6tp x 3 x 10
Lateral Raises /ss/ Upright Row
8 x 8-12 each
Legs
Brutal heat. Love it. Nauseated the whole time. Beautiful.
Warm ups
Leg Curls
2tp x 15
3tp x 15
4tp x 10
~workin
5tp x 4 x 8
~strip set
5tp x 8
4tp x 10
3tp x 15
2tp x 18
1tp x 25
Squats
4 x various weights warmin up
~workin
315 x 4 x 8 (I HATE narrow stance squat)
Leg Press wide stance toes out
12tp x 25
10tp x 30
8tp x 40 (die)
Leg Extension
3 x 15
Arms day
Fun day. Mentally just cruised, felt good after last nights thrashing.
Warm ups
Rope Pushdowns w/1 hard count
7 x 10-12
3 board press, pause on board
135 x 10
225 x 10
~workin
315 x 5 x 6
Incline chin crusher
115 x 4 x 15
Chinups
6 x 6
Spider curl machine
4 x 10
Rope hammer curl
4 x 8
Arms day w/soft core man pronz
Fun day. Mentally just cruised, felt good after last nights thrashing.
Warm ups
Rope Pushdowns w/1 hard count
7 x 10-12
3 board press, pause on board
135 x 10
225 x 10
~workin
315 x 5 x 6
Incline chin crusher
115 x 4 x 15
Chinups
6 x 6
Spider curl machine
4 x 10
Rope hammer curl
4 x 8
Chest
All in all, it’s a good life.
Warm ups
Fly machine
5 x 15
Rope pushdowns
5 x 12
DB flat press
3 x 15 warmups
~workin
100s x 4 x 13-15
HS flat back
8tp x 4 x 10
DB incline press
105s x 4 x 8-10
Stretch pushups
2 x failure
Back
Pretty good day. Heat was pretty miserable, but all good. Got trolled by my hamstrings while pulling, still hurting from last Friday. Ah well. Form felt awful, will take some time to get back into it.
warm ups
Lat Pulldowns w/stretch ala Mnt Dog
3 x 12 warmups
~workin
6 x 10
Low Cable Row
6 x 8
Rope Face Pulls
3 x 20
HS Shrugs (squeeze at top)
8tp x 3 x 12
Sumo w/loose briefs
worked up to
585 x 1 (grinder and hams felt like exploding. stopped. gotta start somewhere…again)
then
405 x 8
Back Ext Machine
3 x 25
Stretchers
3 x 10-12
Had to used a different gym today cause my normal one was closed. DBs only went up to 80. Watttt? As such, decided to switch things up a bit, just did the upper body pushing muscles today. In and out pretty fast.
C/S/T
Fly Machine
4 x 20
Rope Pushdowns (1 count at bottom)
4 x 12
Incline Rear Delt
20s x 4 x 30
BB Bench (bbuilder style)
225 x 3 x 8-10
275 x 6
295 x 4
315 x 3
DB Incline
80s x 4 x 20-25
Cable Lateral Raise /ss/ Cable Upright Row
5 x 10 each
Pushdowns (various grips)
10 x 10-15
some southern domination.
Teach me how to be supah strong
sup fellas?
Pull
At the other gym again. Alright day.
Warm ups
Pullups
6 x 6-8
1 arm t bar
4 x 10
~workin
5tp x 4 x 10
Strict BB Row in smith (1 count squeeze at top)
225 x 4 x 8
Weighted Back Extension
3 x 10
X body hammer curl
4 x 10
Curl Machine
4 x 12
Assisted Pullups (enough assistance to just get 10)
4 x 10
Legs: quad dominant
Had to train early, so let’s do legs in a weight room around 100 degrees on 1 protein shake! Thats smart, right?
On a good note, I smartened up and dropped the weight on hack squat, went deep and paused each rep, and my knee felt good and my quads got worked.
Warmups
Sissy squat /ss/ lunges
2 x 10 each
Leg curls (just to get blood in the hams)
2 x 10
~workin
3tp x 3 x 10
Leg extension
4 x 8-10
~workin
5tp x 4 x 8, 1 x 8 30 partials
Hack squat
2 x 10
~workin
225 x 4 x 8
Leg press
14tp x 25
12tp x 25
10tp x 30
All done in approx 50min
Push
Shoulder felt good till 3rd set of dbs. Dang. Ah well.
Warmup
HS flat press w/monster minis
4 x 12
~workin
6tp
Push
Shoulder felt good till 3rd set of dbs. Dang. Ah well.
Warmup
HS flat press w/monster minis
4 x 12
~workin
6tp + 2qs x 4 x 10
Smith slight decline, paused inch off chest
225 x 3 x 15
DB incline
110s x 3 x 8-10
90s x 15
70s x 23
Face pull
(rear delts only ie don’t squeeze shoulder blades together, burns so good)
4 x 30
Lateral raise machine
6 x 10-12
Pushdowns
5 x 10-15
Nosecrushers (paused)
135 x 4 x 12
bignate - sup?
Pull
Back pumps feel awesome.
Warm ups
HS pulldown
3 x 10 warmup
~workin
8tp x 5 x 8-10
DB Row
130 x 5 x 12
T bar machine med grip
4tp x 3 x 15
HS shrugs
8tp x 3 x 12
Concentration curls
4 x 10
Preacher curis
4 x 8
1 arm pulldowns
3 x 8-10