2021-06-30
OHP
120,125,130x5
High Bar SQ
225,245,260x5
Thighs still tweaky from leg press. Felt strong, but weird around the right knee, so I stopped.
BB Row
180 3x6
EZ Bar Curl
90 3x5
Side Laterals, Rear laterals
20’s 3x10, 3x10
5 Likes
Hmm.
Some threads really are a waste of time.
Possibly, even, this one.
Some threads but not this one.
Nope not a waste at all. This time next year you can look back and see how far you have come.
I was talking more about jabbery the annoying gamma.
1 Like
2021-07-03
Incline BP
145,150x5
155x6
Deadlift (no belt, double overhand)
315 3x5
Close Neutral Grip Pullup
BW+25 3x5
Dips
BW+20x5
BW+40 2x5
Should have warmed this up more. Hurt a fair bit.
Upright Rows
85 3x8
Prone Hamstring Curls
70 3x8
My Chuck Taylors finally fell apart on the walk back from the gym. Don’t understand why, they’re only 16 years old.
3 Likes
Partically new! I remember in the pre-hygene, couldn’t sue the gym days (military gyms) when we deadlifted and worked out barefoot.
2 Likes
2021-07-05
Seated DB OHP
60’s x 8,6,7
Could have done all 8’s. Probably should have.
Cable Row
190 3x6
I set it at 180 but an extra 10lb plate stuck to the bottom. My gym doesn’t clean the machines or bars often.
Hatfield Squat
265, 285, 305 x 5
Rear Shoulder Laterals
20’s 3x12
Shoulder Laterals
20’s 3x12
DB Hammer Curls
Cross-body 45’s x5
Neutral 45’s x5
Externally rotated 45’s x5
Hangs
Vertical Post BW 3x15 sec
Fixed Horizontal Bar 2x30 sec
3 Likes
My gym doesn’t mind no-shoe deadlifts. I often do them in my socks when I forget my flat shoes.
2 Likes
New Chuck Taylors ordered.
Not because I need 'em, but because I like 'em.
3 Likes
2021-07-07
Push Press
135,145,155x5
Neutral Wide Grip Pulldowns
180 3x8
Leg Press
500,600,630,570 x 6
EZ Bar Skull Crushers
95 x 6
Left Tricep felt wrong around the elbow, shut it down
Seated Hamstring Curls
180 3x10
Close Grip BP
165 3x5
Right shoulder still hates these. Pushups needed. Lots of them
Face Pulls
70 3x15
Internal/External Shoulder Rotations
30/20 3x12
Plus walking to/from gym. Good workout.
4 Likes
This has turned into a ramping mesocycle. Done with 2 cycles
Guess I’ll keep ramping the 5’s in the next microcycle and decide after that whether to go to triples or start an 8’s cycle with straight sets per micro. Kinda think I need some higher reps to strengthen the stabilizer muscles and get rid of this clinging creakiness.
3 Likes
always into seeing your mindset - and work
2021-07-10
OHP
135x5
140 2x5
Weird how just 5 lbs extra can feel so much heavier. 140 press slowed down a lot.
High Bar SQ
265x5
275 2x5
Tightening the upper body better, but core is now the stiffness leak
BB Bent-Over Row
185 3x6
Seated Inclined DB Curls
40’s x8,6,5
Some dude camped out on the EZ curl bar. So did these.
That extra stretch at the bottom is something else.
Reverse Pec Deck
90x15
105x12
120x8
Planks 1 round
Front 1 min.
Sides 30 sec
That’s sorta pathetic, but it just means it can improve.
4 Likes
2021-07-12
Walk to Gym
.9 miles
Incline BP
155x5
160 2x5
Deadlift (EMOM)
345 8x2
Neutral Close Grip Pullup
BW+30 3x5
Machine JM Press
140x12
160 2x10
DB Muscle High Pull to Half Press
30’s 3x8
Behind-the-Back Axle Hold
185 x 26, 20, 14 sec
Walk From Gym
.9 miles
4 Likes
Uphill both ways. Snowing and barefoot.
3 Likes
That is the best kind!
1 Like
A fella keeps coming over and asking me questions about his lifting routine. And then he asks another guy 5 minutes later, the same questions.
This has been playing out for years.
The retardation is real. And it may be mine.
3 Likes
2021-07-14
.9 mi walk to gym
Concurrent sets
Seated DB OHP + Lat Pulldown (Wide Mag Bar)
65’sx8 + 190x8
70’s 2x6 + 190 2x8
Using that mag bar hits right up in the armpits
Hatfield Squat
235,265,295x3
315,325,335 x 5
SSB Squat Hold
375 x 20 sec
Hammer Curls
Straight: 45’sx6
Cross-body: 45’sx6
Externally rotated: 45’sx6
Cable Triceps Pressdowns
rope: 80x10
Y-attachment: 90 2x8
Seated Hamstring Curls
195 2x10, 8
.9 mi walk home
Gym bag was full of shoes and water and I was carrying the mag bar. Almost a ruck…for weak walkers.
3 Likes
Hey DCA,
Was the squat hold at the top? Letnthe nervous system feel the weight?
Yeah, I walk it out, then unlock the knees and hips and hold.
2 Likes