Thanks man! Yea yesterday I could tell I was coming down with something. I knew if I didn’t sleep good I’d wake up sick, sho enough only managed 5 hours and couldn’t go back to sleep and by the time I got out of bed it was down with the sickness lol
I think it’s just a summer cold, which is stupid, but beats covid so 
Should be over soon
No gym today. Feel like death and everything hurts plus long day at work. Took tomorrow off and gonna rest.
Woke up still sick as hell, but most of the body aches are gone. Went and got tested for covid/strep/flu (which suuuuuuucked) and all were negative. I swear I have strep though, feels like there is straight up glass in my throat.
Pulled it together long enough for a half ass arm day.
Straight bar cable push downs
140 x 13
130 x 15
130 x 13
Face away single hand cable curls
55 x 12
55 x 12
45 x 12
Dip machine
272.5 x 13
272.5 x 14
272.5 x 11
Ezcurl bar curls
80 x 12
70 x 12
70 x 11
Single hand cable extensions
60 x 11
50 x 12
45 x 13
Seated cable curl machine
110 x 13
100 x 13
95 x 13
Standing overhead tricep rope extension
100 x 17
110 x 14
110 x 12
Pinwheel curls alternating
25’s x 40 total
25’s x 30 total
35’s x 15 total
Dips SS alt dB curls
18
Abs
that’s more arms than I’ve done in 4 years. LOL
Still sick but couldn’t stand the idea of just laying on the couch all day so hit a half ass leg day. It was short and sweet but damn it felt effective.
Seated leg curls
150 x 12
150 x 12
140 x 12
Hack squat
375 x 5
465 x 5
465 x 10
375 x 10 (5 no pause - then another 5)
285 x 10 no pause
Leg extensions
130 x 12
130 x 12
130 x 14
Standing calf raises SS seated calf raises
Another day of being sick, another crappy workout. Atleast we’ve got consistency.
Seated chest press
215 x 14
210 x 11
205 x 9
Cable flys
55 x 12
50 x 12
40 x 13
Incline hammer press
90 x 8
70 x 10
55 x 13
Dumbbell lateral raises
27.5’s x 15
27.5’s x 15
27.5’s x 15
Seated iso hammer press
90 x 14
80 x 11
70 x 12
Rear delt dumbbell flys
30 x 16
30 x 16
30 x 16
Pec deck SS tricep V bar push downs SS machine lateral raises
Pec deck
247.5 x 12
240 x 11
220 x 11
Straight bar tricep push downs
145 x 15
145 x 14
130 x 14
Standing machine lateral raises
100 x 13
100 x 15
100 x 16
Consistency is the key.
True dat. Might have to break the consistency here for a bit lol. I’m pretty damn sick. Idk what the right call is but earlier it felt like lifting was the right call but right now it feels like a mistake
Sorry to hear it mate, get well soon. And yeah, probably wise to give it a couple of days rest and let the body save the energy for fighting off whatever it is.
Welp. I woke up and felt better than I have all week, so that’s great. Decided to do arms today instead of back. Arms is easy, and at this rate I should be fully prepared for a solid back day by tomorrow.
Straight bar cable push downs
145 x 13
140 x 12
130 x 12
Face away single hand cable curls
55 x 12
50 x 12
40 x 13
Dip machine
272.5 x 17
272.5 x 13
265 x 12
Ezcurl bar curls
80 x 12
60 x 14 (70 was taken)
60 x 14
Single hand cable extensions
60 x 13
50 x 14
50 x 12
Seated cable curl machine
110 x 14
105 x 13
100 x 13
Standing overhead tricep rope extension
115 x 13
110 x 12
100 x 12
Pinwheel curls alternating
27.5’s x 36 total reps
27.5’s x 24 total reps
25’s x 22 total reps
Dips SS alt dB curls
19
I’m supposed to do 3 sets here but it seems my left shoulder will only ever let me do one set of dips, so just been going with it.
No description needed, we all know how I felt about this workout
BOR’s
245 x 12
245 x 12
225 x 12
Prime lat pull downs
205 x 12
205 x 11
185 x 12
Chest supported rows
245 x 12
235 x 12
190 x 12
Single hand seated cable rows
170 x 12
170 x 12
170 x 12
Seated bicep curl machine
115 x 11
110 x 12
95 x 12
T-bar rows (65lb) SS alt DB curls (25’s) / Pull overs
65 x 12
65 x 11
55 x 12
Call me completely inexperienced, but I have no idea how a dip machine works… Is the weight somehow added to your bodyweight?
This thing. It only goes to 272.5lbs, which is lame. I’ve used some that actually had a seat belt, which I prefer. For the whole stack you gotta wedge yourself in there.
Wow that was absolutely not what I was expecting. Interesting machine haha.
Do you tend to like machines more than free weight movements? I’m curious because I have maybe used 3 in my life.
Yes and no. I’ve broken both arms, both collar bones, and my left shoulder socket thingy, and arthritis and carpel tunnel 
so just about ANYTHING with a barbell hurts pressing wise. I do enjoy dumbbells and used them a lot but I’ve been following what my coach has prescribed. Some exercises has options, like instead of single handed cablenrows I could do dumbbell rows, but I can execute a cable row with better form and more weight, so I use those.
I do plan to try some more straight bar work soon with the help of wrist wraps and some shoulder mobility work.
That is completely understandable haha. I’ve been wanting to go into my wife’s gym and try all the machines but I have no idea what the hell I’m doing
When I started working out I worked out at home, so did the “big 4”. I should probably get back to that and build a better strength foundation. First year of lifting I got 385/275/475 and maybe like a 175-180lb OHP.
The machines are cool! Definitely go check it oit
Do 1 arm at a time.
That’s a good idea! Right now I’m not allowed to train to failure, have to leave 1-2+ reps in the tank so it’s not a problem, but when we get back to trying to kill myself I’ll definitely try it single handed!
Daaaamnnnnnnn