Sunday 7/16/23
Floor press-
131 x 37
100# plate side bends - x35ea. x20ea. (110 reps).
1 Like
Monday 7/17/23
Gotta call these RDL’s (maybe they aren’t even true RDL’s, IDK), I’m basically not locking out or touching the floor, maybe today I even bent my knees…
warmup
182.5 x 35 DOH
Not hard at all, but it was a pretty good little workout. Not getting greedy.
Barbell curls-
98 x 14
One arm lateral raises-
11# + handle x 17ea. x17ea. 1-set.
Getting used to these laterals and working up.
2 Likes
Tuesday 7/18/23
Overhead shoulder press -
98 x 20 (last rep was the only full ROM).
Barbell skull crushers-
67 x 51
Neck curls-
with teeth - 22# x 50
forehead - 22# x 120
2 Likes
Wednesday
Squats-
98 x 90
Upright rows-
50+bar x 26, 80+bar x 2, no rest, load and lift.
I use a hammer curl bar so I can’t use a wide grip. This is better than a barbell because the handle is fixed and won’t roll while lifting.
3 Likes
Thursday
Floor press-
100x61
BOR-
100# plate-102.5x27
1 Like
Friday OFF
Saturday 7-22-23
Squats-
139x60
Barbell curls-
95x16
Upright rows-
50+bar x27, 80+bar x 3. Load and lift.
1 Like
Sunday 7/23/23
Floor press-
120 x 45
Situps - 100# x 41
1 Like
Monday 7/24/23
RDLs-
120 x 20 DOH
198 x 35 DOH (reset at reps 21, 30).
Hamstrings were smokin, absolutely zero back aches, lets keep it that way!
Standing overhead shoulder pressing-
95 x 10
95 x 22
one arm dumbell laterals-
11# + handle x 18ea. x18ea.
No pain = gain!
1 Like
Tuesday 7/25/23
Hammer curls-
57.5 x 23
57.5 x 23
Barbell skull crushers-
81 x 31
1 Like
Just finished squats-
91 x 100
I’m logging this now because I want to keep fresh that a few weeks ago when my back was hurt I only squatted 60 x 60reps because of the pain.
Granted it may of been a faster set but look how that hurt me. I just did 100 reps with 30 extra pounds.
It wasn’t that bad, I didn’t do partial reps, I locked every rep out and I tried to go nonstop on the last 25 but had to stop for a sec on the last few here and there.
I treat this as a full body movement as much as legs and I still say this type of squatting is #1 staple of my progress.
I will log later if I do something else.
3 Likes
Wednesday 7/26/23
Squats-
91 x 100
overhead pressing-
91 x 23
Upright rows-
50+ bar x 28, 80+bar x 4
The last two exercises were a little harder after 100 rep squats, but everything was on target.
I bought this album in my 20’s because I collected Zappa’s stuff, at the time I rarely listened to it, this was a very strange album that seemed like WTF is going on here, but now that I know the story behind it, it is incredible and absolutely genius.
Zappa conducted and wrote this orchestra going against the contract he had with another record label, he got sued and was forced to release it as another “Mothers” album, so he didn’t deliver what he the album was supposed to be on purpose. It was a smart move and the general consensus was he was a drugged up hippy that was tripping to record such awful stuff, at least I think. Half the album is dialogue back and forth with cuts of the orchestra and he recorded the conversations having them talk with their heads inside a piano, another brilliant move!
Thursday 7/27/23
Floor press-
131 x 39
Barbell curls-
60 x 63
1 Like
Friday
100# plate side bends-
x36ea. x20ea. (110 reps).
Saturday 7/29/23
Log presses for reps-
70 x 10
90 x 10
120 x 8
140 x 7
140 x 5 (stricter reps)
Hyper extension rows to neck-
95 x 20
Squats-
165 x 31
Sunday 7/30/23
Floor press-
104 x 60
neck curls-
25 x 120
1 Like
Monday 7/31/23
RDLs-
120 x 15 DOH
170 x 40 DOH, regripped at reps 21, 34
That isn’t hard but it’s hard, 40 reps even at that light weight.
Dead lifts-
220 x 5 DOH
242 x 5 DOH
270 x 6 DOH re gripped every rep to protect my back.
It’s getting better, this time I never experienced any pinching. I was a tad achy in the waist hips for about 15-20 minutes after the 270, but no pinching.
I had to totally change my form to almost squatting the weight off the floor. This is how I dead lifted years ago and someone told me that I’d pull more if I stopped squatting the weight, that’s when I started fuking up my back. Never listen to people if your instincts say otherwise. I’m sure I was lifting too heavy too often also, but here I am doing light weights and still fuking myself up when I come close to pushing it.
Barbell curls-
99 x 14
4 Likes
Tuesday-
Barbell skull crushers-
67 x 52
One arm laterals-
11 + handle x 19ea. X 19ea.
Getting stronger at the lateral raises and they are actually filing out my shoulders.
Also that dead lift session on Monday was a success!
2 Likes
Wednesday 8/2/23
Squats-
102 x 90
Barbell standing overhead shoulder presses-
102 x 15
102 x 15
Thursday 8/3/23
Floor press-
120 x 47
Upright rows-
50+bar x 29, 82.5+bar x 3
Hammer curls-
56+bar x 34 (cheating reps)
3 Likes
Friday OFF
Saturday-
Squats-
140 x 40
Barbell curls-
95 x 17
Sunday 8/6/23
Floor press-
148 x 22
192 x 4
Tricep extension pushups-
11# x 30
One arm lateral raises-
11+ handle x 20ea, x20ea.
Neck curls w/ teeth-
22# x 65
3 Likes
Monday-
Barbell hack squats-
192 x 20
192 x 21
First time ever doing these. This is what I’m needing!!!
2 Likes
Tuesday 8/8/23
Barbell skull crushers-
71 x 45
Barbell curls-
71 x 43
Upright rows-
52.5 + bar x 29
1 Like
Wednesday 8/9/23
Squats-
93 x 110
Barbell hack squats-
210 x 5
Overhead presses-
93 x 23
1 Like