Trap bar OHP seated, no back support
55 x 10
85 x 5
115 x 10
115 x 10
125 x 8
135 x 5
First time doing these. Getting them up and overhead is awkward as my TB won’t fit in the rack.
Upright BB rows
Bar x 12
75 x 12
105 x 10
105 x 10
105 x 14
Is this a bicep exercise?
Lateral DB raises
45’s x 10 (not full ROM)
45’s x 10 (not full ROM)
45’s x 10 (not full ROM)
Prone rear delt DB flys
4 sets to failure using 15’s
Dips
25 - MF’n PR!
12
11.5 ish…
8
Damn. The tits and tri pump is otherworldly
Cable push downs
Rope, ezcurl , and straight.
Started chest day yesterday but had to quit. Got in bench and fly’s, so that’s why not much chest shit.
Tomorrow is a fancy date night date, bought a fitted slim fit button down, had the rear darted, bought some nice dress/chino pants, new fancy dress shoes and belt, only thing I’m missing is a fresh haircut and shave . So, probably no training tomorrow except for cardio after dinner
Killer back and bi day. Ended up not having to work today so hit the gym. Still kinda in a rush so didn’t log but it was solid. Also, i love this new gym but damn is it hard not to feel like a creep! Every single female in here is so incredibly hot and fit. It’s wild. It’s like an instagram fest in here. Saw one bad ass girl squating 225+ just reppin it out like nothing. Pretty sure she was still warming up
Haha nonshe goes to planet fitness. This one has a lot better machines and real weight in the machines. But Fuck dude. It’s insane. I didn’t know women like this even existed in the real world, and they’re everywhere!!!
Absolutely killer tits and tris and shoulder workout. First one at the new gym. Really digging some of the equipment.
Had a headache and was in the zone, so didn’t log but I’ll do my best to remember
All things got 3-4 sets to failure and this is the rough order.
Seated DB OHP with 65’s, felt strong. 70’s next time
Iso hammer chest press
Lateral DB raises 20’s
Iso hammer OHP machine
Dips
Rear delt DB flys
Cable chest flys
Seated dip/push down machine
Lying DB Y raises
Cable tricep PD’s
Standing calf raises
Leg extensions
Leg curls
Missing a few but hit the highlights. Made a point to alternate chest then shoulders then chest, or chest then triceps. Really liked bouncing back and forth.
This was such a great workout. Loved it.
Idk if that’s a good thing or not id love to hear more on this.
As to the legs… I’ve been doing extensions and curls and calf work every workout. Gonna mess around with that for a bit. Plan is to try and squat once a week or so or maybe add in something else that is as heavy and taxing as squats. I love squats, it’s the one exercise that I dream of doing but wbeeytime I squat there seems to be so much pain. I’m thinking cutting down the volume and frequency for a bit might help. Granted I have to actually start back squatting for this plan to work lol
Post some videos. I dont remember where you had pain? If you cant squat then I really like the frequency with less intense exercises approach.
Rather than backing off frequency I would try backing way off volume and intensity and increasing frequency. Reason being if it is a mobility or stability issue this will solve it. When ever I have issues with Squats I go back to Tempo Pause Squats at high frequency and very low weight and volume.
Normal Mobility and Warmup Stuff (for me this might be 5 minutes incline walking and some RDLs with body weight like 3x5)
3x3 at ~10%
3x3 at ~20%
3x3 at ~30%
Thats the workout. Put at the beginning of any workout and do it 3-7 times a week. If things get worse you probably arent made for squatting. Most likely the Tempo and Pauses will force you to correct your bar path and bracing which should solve most problems.
I have posted videos and questions and you and Chris (and others) have given me great pointers and tips I do plan on employing when I do get back to squatting. I can squat just body weight and it’s uncomfortable and very slow coming up. My bar speed with 225 is the exact same as with an empty bar, and that’s trying lol. My groin area and the hip flexors in the front as well as knees hate squatting. I’ve been to a sports doc a few times and squatted there and got some stretches and strength stuff from him. Those actually made it worse lol
I might try that. I really did get some good advice from y’all. A big one where I think I messed up was going to heavy (for me) to soon. I took a long break from squatting and the pain wasn’t there and I was feeling great and tried to push it to quickly get back to where I was, which was a fail. Gonna start back slow and light and keep the ego in check and go from there
Semi ok shitty but not too shitty back and bi day
Place was packed
Lat pull downs - love starting with these
Multiple sets at 160 on the stack
Iso hammer lat PD thingy
Little over 3 plates per side. Burn so damn good
4 sets, nice and heavy. Worked in with a dude not much smaller than me and I had to double the weight every time it was my turn lol, felt good mane
BB BOR’s
Grip was shot and didn’t have my straps so did 3 high rep sets at 135
Seated chest supported neutral grip ISO row
Didn’t take much to make these heavy. Few sets, last being a drop set.
EZcurl bar drops sets
80 - 70 - 60 - 50
Cable curls
Few sets of 60lbs focusing on the contraction
Other bicep machines were taken and Dumbell area was a mad house.
Reverse curls on the cable. Like these for that little brachialis or what ever. Right one is swole, left is non existent .
Finishes with 1 set of scap pulls to failure.
Also received the worst compliment I could have got today by a guy who hasn’t seen me in months.
“Damn man! You’re still losing weight!” Hurts mane, hurts
No leg stuff today as I just wasn’t feeling it. Kinda a meh workout but it still counts I guess.
Dips
Also painful but not near as bad
Few sets to failure
Iso hammer shoulder press machine neutral grip
3 sets to failure using a plate on each side
Iso hammer chest press thingy 70lbs a side
3 sets to failure
Cable flyyyzzzzz
3 sets to failure. Damn fine pump
Cable tricep PD’s
3 heavy sets straight bar
3 heavy sets curved. Both to failure
Seated tricep push downs/dips machine.
No seat belt so I can’t go over 210ish without it lifting me up. So stupid.
Few heavy sets together. Worked in with a guy and he said “GD that’s slot of weight!” Feels good mane
Took a somewhat break and enjoyed it. Worked all night Thursday night after a storm and then headed to auburn to watch the game and get drunk. Accomplished both! Are slot of good food and slept good.
Invited the gf to the gym and that was a mistake lol. Period week and hangry… needless to say I cut it short.
Hit the 2 things I care most about briefly
Seated DB OHP
3 sets using 70’s
1 set using 60’s
Felt strong.
Rear delt DB flys
Not enough
Body weight dips
2 sets to failure.
The angle of their dip stuff really hates me. Much prefer my own dip bars
Seated neutral grip shoulder press.
3 sets to failure.
Worked in with another guy. Meh.
New plan is to never invite her again . Simply tell her I’m going and she knows it’s always an open invitation.
I’ve never watched it or been a fan of any ball sports, so I don’t miss it. I do enjoy drinking though and there was lots of that. Even played beer pong at one point, first time in about 12 years. She LOVES football though. Like die hard fan, knows all about all the players and teams and all the things. Even yells at the TV. It’s wild.
Pretty crappy back and bi day. The weather changing is absolutely destroying my body. So ready for it to adjust or get warm, which ever is quicker. Seems every year it’s a harder and harder transition from hot to cold.
Also found out my wraps are useless here as every single attachment and machine I’d like to use them on is rubber coated and it just doesn’t want to cooperate, so that sucked.
Wide grip lat pull downs
Moved up to 175lb stack for working weight.
Seated iso lat row machine.
145lbs per side. Love this machine
Chest supported iso row machine
70lbs per side
Neutral grip and pronated grip
Hurt wrist too bad to do any rear delt work, couldn’t ez curl or Dumbell curl either.
Did a few heavy (110lb) cable curls using a V shape attatchment that was easy on the bones. Felt kind of defeated and left.
Gonna TRT and get it a squat session tonight hopefully.
. So, probably no training tomorrow except for cardio after dinner 
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