2/26/25 - Push
Floor Press - 225 x 1, 185 x 10, 185 x 8
AD Press - 75 x 15, 75 x 15
Weighted Decline Push Ups - 65 x 10, 65 x 9
Incline One Arm Pushdown - 25 x 12, 25 x 12
Only had time for a quick workout pretty late last night when I was already tired, and it shows in addition to still rebuilding. I was able to match my previous floor press 1RM and attempted 235 but failed. My floor press has always been much lower than my flat bench and it was nice to match my previous max even if I lost two reps on my second set compared to last time.
Only had time for one isolation which I wasnāt thrilled about but some days are like that.
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2/28/25 - Upper
Reverse Grip Bench - 225 x 5, 225 x 5
Weighted Pull Ups - 45 x 8, 45 x 8
Wide Mag Grip Pull Downs - 140 x 16, 160 x 10
Rope Pushdowns - 47.5 x 10, 47.5 x 10
Dumbbell Hammer Curls - 27.5 x 12, 25 x 10
Iām currently out of town so I hit up a gym with a friend. I rarely work out anywhere except my home gym but it was fun getting outside of my comfort zone! This was kind of a bonus day for me, I didnāt really expect to follow my regular programmingājust to kick around a bit with a friend and do whatever, even if it was really late and I was pretty tired (which definitely shows up on compounds). I went a bit conservative with bench because the spotter arms werenāt set correctly. Solid bonus workout, great time spent with a friend, and I had an amazing arm pump afterward. Other than my compounds still being pretty low, what more could you ask for? Back to my normal programming next time. 
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3/9/25 - Pull
Paused Weighted Chin Up - 80 x 6, 80 x 6
Small Mag Grip Ghetto Pulldown - 145 x 12, 145 x 12
Wide Mag Grip Cable Inverted Rows - 180 x 12, 180 x 11
Barbell Curls - 75 x 10, 75 x 9
Cable Floor Curl (Straight Bar) - 50 x 11, 50 x 10
Been a minute lol. After a 65 hour week at work, I am here once again and Iāve been dying to get back in the gym. Weāll call the last week or so a deload I supposeā¦but honestly if I tried to force a workout in during the past week, I knew it would have been poor fatigue management on my part. I fully support the idea that doing something is always better than nothing but I know I would have burned myself up big time by doing a bunch of stuff that I knew I would have had a hard time recovering from. So thatās where Iāve been with the lack of gym sessions this past week.
Back see what I did there lol to todayās workout and to our regularly scheduled programming with a fresh pull workout. Had a nasty pump after this one and it went really well considering I just took a while week off.
My vertical pulls are all a couple reps down from early February, but I think itās improving slowly. I also tried the cable floor curl for the first time tonight, I really liked the different angle and the stability of lying on the floor. It looks weird but Iām the only one in my home gym so I ran with it and itās actually pretty great.
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Well done mate, putting in the work.
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Thank you! Last week was definitely long but pretty rewarding too, in its own way.
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3/11/25 - Legs
Back Squat - 205 x 10, 205 x 10
Barbell Good Mornings - 115 x 10, 115 x 10
Weighted Pendulum Sissy Squat - 45 x 10, 45 x 10
Unilateral Cable Hamstring Curls - 50 x 7, 50 x 7
Straight Bar Pushdown - 70 x 13, 70 x 12
Added 20 pounds to my squat, which was greatāeven though Iām starting out pretty low itās still nice to see good progress. I also finally figured out how to set up and load the sissy squats, which I was very excited aboutācurrently the best way Iāve found is to loop a daisy chain through itself to secure it to the pull up bar on my rack and attach the other end to the carabiner on my dip belt/belt squat belt. Loading is as easy as holding a barbell in the Zercher position. Iāve tried to load it with a backpack, weighted vest, the Kensui plate loaded vest, etc. and this is the best way by farāthis is really the first time Iāve felt really great about the set up and loading.
Still working 60 hours this week as well so Iāll be back for push day either Friday or Saturday, depending how late I have to stay Friday evening and how fresh I amā¦Iām not maxing out on bench if Iām overly drained to start with, so if thatās the case Iāll get some good sleep and wait till Saturday to get in quality sets.
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3/15/25 - Push
Flat Bench +38 lbs. Chain - 225 x 1, 185 x 7, 185 x 7
AD Press - 85 x 10, 85 x 10
Low-to-High Cable Flies - 25 x 11, 25 x 11
One Arm Cable Pushdown - 35 x 8, 27.5 x 10
JM Press - 95 x 12, 95 x 12
A month ago now I had my first workout post-pneumonia and itās funny how quickly time flies. My strength is almost back to normal (or close enough) on pretty much everything except the first compound movement of my workouts - my bench and weighted pull up across all variations so far have dropped reps or weight, which has been a bit frustrating for me now a whole month past being sick now. Butā¦it will come back. What I was doing before was working and I see no reason why I canāt build it up again. So with that being said, this was a great push workout. My AD Press was feeling really nice and I decided to throw in JM Press at the end to see if I can get some more carryover to bench. Probably going to put that in a bit more here and there.
I also noticed recently that my rear delts might be lagging a bit proportionally, so I think I want to focus on them a touch more on my pull days if possibleāmaybe add some rear delt work as a sixth movement supersetted with something else to save time. I think adding a touch more volume and hitting them with a bit more frequency will help bring them up. Looking forward to this week where Iām spending a bit less time at work and can be a bit more consistent than the last couple weeks.
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3/16/25 - Pull
Weighted Pull Up +19 lbs. Chains - 60 x 8, 60 x 7
Ghetto Lat Pulldown - 145 x 11, 145 x 10
Unilateral Seated Cable Row - 45 x 15, 50 x 14
Unilateral Cable Face Pulls - 20 x 13, 20 x 13
One Arm Cable Curl - 30 x 10, 30 x 10
EZ Bar Preacher Curl - 55 x 10, 55 x 8
Solid session, I was disappointed with the pull ups and I really thought I would get more reps across both sets but thatās a work in progress. Everything else felt really good and the pump was amazing. Itās been a minute since Iāve done any seated cable rowsāIāve been doing a lot of cable inverted rows on the ghetto cable setup and those are awesome but I decided to hit a seated row on the cable tower and that felt great, especially doing it unilaterally.
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3/18/25 - Legs
Back Squat - 225 x 10, 225 x 10
Rack Pulls - 225 x 11
Unilateral Belt Calf Raises - 80 x 15, 80 x 15
Unilateral Cable Hamstring Curls - 50 x 9, 50 x 9
Straight Bar Cable Curls - 55 x 10, 55 x 10
I was really happy to add 20 more pounds to the squat, I donāt know how long I can keep doing that but it might be worth seeing how long I can keep doing running back squats before I start to plateau. I also liked running rack pulls right after, I was feeling it in my lower back after that setāIām not sure if thatās just DOMS from never really doing any deadlifts or rack pulls before now or if itās a form issue. I try to stay pretty strict on form so I think itās DOMS but Iām keeping a close eye on it and weāll see what happens as I keep doing it more. If anyone has any thoughts on it I would love to hear them! Itās been fun recently trying them out and Iām down to learn more about them for sure.
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