Velvet's Lifting and Other Fun Stuff Log

1/13/25

PM Workout

Trap bar pulls:
150x5
240x2
285x3
325x3
360x3
325x5x3

SUPER SETS (gm - core)

SSB good mornings:
95x5x10

Incline standing ab wheel:
3x6
2x5

Single arm DB rows:
70x5x10

Airdyne:
x10m

2 Likes

1/21/25

PM Workout

SSB squats:
45x10
135x5
170x3
190x3
215x3
170x3x5

DB split squats:
30x3x10

Landmine hack squat:
45x14

Band hamstring curls:
x25

Shin raises:
x25

Single leg calf raises:
x8

Reverse crunch:
x15

Jump rope:
x5 minutes

Did a pseudo deload the past week with a bunch of extra cardio days between lifting. Had a few things come up that took me away from the gym and a some tendonitis was creeping in but I might have nipped it before it fully flared.

2 Likes

1/28/25

PM Workout

Trap bar pulls:
150x5
255x3
290x3
330x3
290x5x3

SUPER SETS (gm - core)

BB good mornings:
95x5x10

Incline standing ab wheel:
4x6
1x5

Single arm BB row:
60x5x8

Airdyne:
x10m

2 Likes

1/29 - 2/1/25

Catching up on the weeks workouts here:

PM Workout

SUPER SETS (press - chin)

Axle press:
50x10
80x5
90x5
100x11
90x10

NG chins:
3x7
2x6

GIANT SETS (press - push - raise - band)

Klokov press:
55x5x10

Pushups:
5x fail

Lateral raise:
10x3x13
10x2x12

Band pull aparts:
5x20

Zottman curls:
20x2x10
20x1x12

Treadmill:
10 minutes, 4mph, 12 incline

Switched from dips to pushups in the giant sets so I’m only doing dips 1x/week. Same intended result really just a few more reps to get there.

PM Workout

SSB squat:
45x10
135x5
155x3
175x3
200x3
155x3x5

Reverse lunges:
x100

Shin raises:
x25

Single leg calf raises:
x25

Reverse crunches:
2x10

Low on time so did my main assistance and conditioning as one with the lunges.

AM workout

SUPER SETS (bench - chin)

DB flat bench:
50x10
60x8
70x5
60x7
60x6

Overhand chins:
5x6

SUPER SETS (dip - row)

Banded dips:
BWx10
Red x8
Black x7
BWx12

Chest supported DB rows:
60x4x8

SUPER SETS (bench - shrug)

Close grip axle floor press:
100x8
110x8
120x13

DB shrugs:
70x3x8

Band pushdowns:
x50 rest/pause

Airdyne:
x10 minutes

Left hand has been bothering the hell out of me, and benching beats it up something fierce. I don’t need to bench this day and I can save a lot of stress and still get what I need.

1 Like

2/3/25

PM Workout

Trap bar pulls:
150x5
240x3
275x3
310x3
350x3
310x5x3

SUPER SETS (gm - core)

BB good morning:
105x5x10

Incline standing ab wheel:
5x6

Single arm BB rows:
70x5x7

Airdyne:
10m

1 Like

2/4/25

PM Workout

SUPER SETS (press - chin)

Axle press:
50x10
85x3
95x3
110x7
95x9

NG chins:
4x7
1x6

GIANT SETS (press - push - raise - band)

DB press:
30x5x10

Pushups:
5x failure

Lateral raise:
10x4x13
10x1x12

Band pull aparts:
5x20

Zottman curls:
25x2x8
25x1x10

Treadmill:
12 incline, 4mph, 10 minutes

1 Like

2/6/25

PM Workout

SSB squats:
45x10
135x5
165x3
190x3
210x3
165x3x5

Reverse lunges:
x100

Shin raises:
x25

Single leg calf raises:
x9

Reverse crunch:
2x10

3 Likes