2021-10-19
Mesocycle 3 Microcycle 1 Day 4
Seated DB OHP
80’s 3x4
Could only clean the first set. Had to kick 'em up after that.
Smith Machine Reverse Lunges
135x6
155 2x6
Pendlay Row
220 3x4
Floor Press, Paused
215 3x4
DB reverse curls
45’s 3x6
Seated Leg Curl
195 3x8
Leg Extensions
120 3x8
Cable Upright Rows
140 (prob 70) 3x8
Pretty cool. I’m not big by any stretch of the imagination, but my lats have grown enough that I have to pull my arms in a little to walk through a standard doorway.
Poor me.
LOL…nice!
I had a manager once who had to pull his arms down to go through doorways. Of course, his arms never touched his lats. I am pretty sure he was pulling them down against his ego.
2021-10-22
Mesocycle 3 Microcycle 2 Day 1
OHP
160 3x4
W/U sets felt heavy, but the top sets felt doable. 165 possible
High Bar Full Squat
275 3x4
Right knee was fine this time. Let myself get spongy in the hole on the second set. Concentrate!
MAG Wide Grip Pulldown
230 2x6
240 2x4
BB Curl
115 2x5
Hamstrings kept cramping
DB Hammer Curls
55’s 2x5
Rolling Dumbbells
45 3x6 (PR weight)
Good session.
2021-10-23
Working the ends day
Calf Raises
BW+50 3x20
2" Pipe Grip
37.5x 1minute
4" Ball Grip Picks
37.5 2x5
#2 GG Gripper
10x10
2021-10-24
Mesocycle 3 Microcycle 2 Day 2
Incline BP+BPA(Monster Mini)
190 3x4+5x20
I do the pullaparts in between warmup sets. Solid, but def starting to feel the weight.
Deadlift
[double overhand warmups up until]
435x1
385x3
These were not feeling good. Form was good, but slow. I could have gutted 435 out for 3 more sets, but might’ve hurt myself. Looking like I ought only do my 4x1 every other microcycle. That’s fine…as long as I know it.
Good Morning
235 2x5
That was just right. These felt good.
Machine Chest Supported Row
255 3x5
Decline Bench Press
225 3x4
Felt iffy until I settled in to the second set
1 Arm Spider curl
35 2x6
Big storm today. Soaked walking to and from the gym. Like an extra 7 lbs of water in my sweatpants.
2021-10-27
Mesocycle 3 Microcycle 2 Day 3
Axle Z-Press
155 3x4 (PR reps, +3)
Had to fight hard for the last rep of set 3
SSB Squat Warmup
165, 215, 255, 285 x3
335x1
Hatfield Squat
365x4,4,5 (PR Reps, +2)
Breathed and braced all the squats really well today
MAG Close Grip Pulldown
250 3x5 (PR weight, +10)
Seated Incline DB Curls
50’sx6,5,5
MultiGrip CGBP (3rd handle)
205 3x4
Side Laterals
30’s 2x8
Rear Laterals
30’s 2x8
This was a really, really good workout and I don’t know why. It would be good to know why so I could repeat it.
Good pulldown PR
It makes me want to test my pullups to see if there was an actual strength increase.
Taking an extra day off. I go pick up my equipment (that I bought in May) tomorrow…maybe. The provider has been pretty sketchy. I’ll either have my equipment or I’ll be getting a chargeback.
If I have my equipment, then I’ll work out on that tomorrow.
What are you hoping to be getting? Nothing like getting some new kit lol
SSB, olympic and EZ Curl Bar.
A fair amount of weights which will be 2 pair each of 45lb and 25lb bumpers, then steel, 4 10’s 2 5’s and 2 2.5’s
I already have the squat stand.
Nice, hopefully Christmas comes early tomorrow for ya😉
Kit collected and stowed. The SSB kinda isn’t one, but I think I can make it work. It’s a weirdy.
2021-10-30
Mesocycle 3 Microcycle 2 Day 4
Weather uncertain so I went 24 Hour Fitness instead of using the new kit
Seated DB OHP
80’s x 5,5,4 (PR Reps +1)
Short backed chair, no support across the shoulders. DB’s were all over the place. Very challenging
Pendlay Row
225 3x5
Front Squat
175, 185, 205x4
Kept the chest up pretty well, but the weight is light, so…
Football Bar Paused Bench
225 4,3,3
Reverse EZ Bar Curls
85 3x6
Trap Bar Farmer’s Walks
250x90ft
300x90ft
340x90ft
390x45ft (PR Wt +30)
340x45ft
24 Hour Fitness changed some things. Couple more squat racks, Eleiko bumpers and weightlifting platforms with nice bars, turf track, a prowler. Whoa. I might be spending some more time there.
80’s x 5,5,4 (PR Reps +1)
Short backed chair, no support across the shoulders. DB’s were all over the place. Very challenging
rap Bar Farmer’s Walks
250x90ft
300x90ft
340x90ft
390x45ft (PR Wt +30)
340x45ft
Strong. Very strong.
Thanks Harry. The farmers walks were surprisingly fast. I can move pretty well so long as I keep my legs nearly straight and my steps close.
#2 GG Gripper
10x12
#3 GG Gripper
5x5
2021-11-01
Mesocycle 3 Microcycle 3 Day 1
OHP
165x4,3
175x1
135x8
Topped out. No way I was going to get 4 on a third set. Peak must have been a few days back.
High Bar Full Squat
185x4
225x4
265x4
285 3x4
MAG Wide Grip Pulldowns
200 x 5
240 3x5
BB Curl
115 3x5
More like Cheat Curls, but I’ll take it.
Rolling Dumbbell Extensions
45’s x 6,7,8(PR reps)
Keep those elbows in and shoulder blades on the pad. Right side tries to travel forward and wing out. This has been a good run with these. 30lb increase overall.
I think squat and chest presses will be okay till the end, but that shoulders are done for this macro. They were still tired after that DB pressing 2 days ago.
2021-11-03
Mesocycle 3 Microcycle 3 Day 2
Incline BP + BPA(Monster Mini)
Bar x 15 + 20
135 x5 + 20
155 x 5 + 20
175 x 4 + 20
195 x 4 + 20
195 2x4
I got woozy on the first rep of sets one and two. Weird.
Deadlift
225x3 (D.O)
315x3 (D.O)
365x2 (D.O)
405x1 (D.O)
435 x MISS (D.O)
Rt hand opened 3/4 of the way up
435 2x2, 3 (Mixed)
Low Bar Good Mornings
235 3x6
Machine Chest Supported Row
255 2x6, 7
Decline BP
230 3x4
Very last rep slow but none in doubt
Calf Raise
BW+120 3x15
DB 1 Arm Spider curl
40 2x6
DB 1 Arm Crab Curl
40 2x6
Already thinking of the programming for next macrocycle instead of keeping my head where I’m at now. Focus!