Tuesday night - back and biceps
The big two of my back session last night was heavy single arm rows and Pete rubbish style back extensions…the one with a barbell. I have never done the rubbish extensions before and I have to say, they are killer and I’m gonna be utilizing them for sure! Did some heavy-ish barbell curls as well and a couple other things in general for back. I also did wrap up with a quick little forearm circuit too.
Alright so I’m getting a couple tattoos today, so I’ll wind up taking a couple days off of lifting I suppose…maybe I’ll utilize my treadmill or something so I’m still getting in some activity. The other day I hit some heavy seated press along with some dips and rolling tricep extension for my main movements along with a couple other things. I don’t have a ton of experience yet with tattoos…so maybe Sunday I could get back at it? Do some squatting? Idk we’ll see.
Tuesday - chest and triceps
Warmed up with some upper back stuff to begin with…kelso shrugs, face pulls and band pull aparts. Then I moved into my main lift which was incline bench…3 sets in the 8-10 range, heavy. I bumped the weight up a little and did a 4th set for 6 reps. Dips came next, 3 sets to failure and I need to start adding weight to these now as opposed to just my bodyweight. Did some flys after to try to tap out the chest a bit more. Moved into one of my main tricep movements, standing overhead. Moderately heavy for 3 sets 6-8 reps, nothing fancy. Then hit rolling tricep extensions for 2 more sets to failure and one set of Tate press to failure. As a finisher I did a hands inclined pushup thing with a mechanical drop set…definitely felt that lol. Today is a rest day from the gym and tomorrow will be a back day.
My grandfather passed away. I’ll be MIA for a few days.
sorry for your loss. best wishes.
Sorry for you loss
So sorry to hear about your grandfather. I just lost my grandmother on Tuesday also. Sending you a big hug and lots of prayers.
Thank you and sorry for your loss as well
Sorry to hear that.
I am sorry to read this as well.
Fuck just one thing after another it feels like. I got a letter from my landlord yesterday stating that at the end of my lease (June 30) there won’t be an option of renewal because he wants to completely overhaul the house and sell it. At least I have 3 months notice…could have been a whole lot less…but still…just one more thing to add on to life right now. I’d be lying if I said that my depression isn’t taking a hit. It’ll all pan out…I know it will…it’s just stressful.
I’m so sorry to hear that things are tough right now. Hang in there and remember that you are stronger than the challenges. This is just a bump in the road and you can and will get over that bump!!
Thank you, I appreciate it
I know it’s only Tuesday, but I am trying to get myself back on track here from last week. I’m still a smidge sick but I’m ready to push forward again. I’m gonna switch things up a bit training wise though…I need some more intensity and something a little more…painful I guess. I have changed up the split a couple times but I have been chasing after strength in the big three for a while now…nothing wrong with that obviously but still…I need a little bit of a shift and I need some more punishment. I have been thinking about taking on a Brian alsrue program and maybe that is a good way for me to go. Not sure which one exactly I’ll go with but I’ll figure that out when I can. Anyways, I will train tonight!
Also there’s an apartment here that’s listed for June 5 so I’m gonna go take a look at it this afternoon. From the looks of things the living room would be plenty big for me to set up my stuff…I’d just have to be careful with deadlifting lol
Tuesday night chest and tricep
Started with incline press, 3x5 and then moved into flat bench for the same 3x5. Both felt good and moved well so no complaints. Went to incline flys next, really emphasized the stretch for two work sets to failure. Finished chest off with one work set of pushups to failure where i dropped to my knees for a mechanical drop set to get more reps. Standing tricep and single arm push downs finished the triceps off.
In other news…I found an apartment that would be a really smart move for me…I’m not really an apartment kind of guy but this one would work well and it makes sense. It’s close to my son’s school as well as parks and it would be saving me a couple hundred bucks a month compared to the house I’m in. So I applied, was approved and I sent in the security deposit and signed the lease. I move June 5th. There is space for my home gym and a nice size lawn area right beside the building where I could do walking lunges or sprints even.
This Saturday is my grandfather’s funeral. I’m nervous because I haven’t seen my parents in 4.5 or maybe 5 years. We have a strained relationship due to their religion…nothing against anyone’s beliefs but they are Jehovah’s Witnesses and I’m not…so they don’t have a whole lot to do with me. Hopefully all goes well.
Good luck Saturday. I am sorry to read you lost your grandfather.
Congrats on this! It sounds like it’s a good fit for right now and that’s all that matters.
Sending my thoughts and prayers. I hope it was a day of remembrance and family reconciliation.
Thank you for the kind words, I appreciate that. The funeral overall went well and there was no family drama between me and my parents so that was good.
Tuesday nite
Started with bench supported rear delt raises for 3 heavy work sets amd one lighter one to finish it off. Then did band pull apart x 25 reps. Seated overhead press was next, did 2 heavy work sets and one lighter back off. Moved into John meadows “6 ways” for a couple sets and then on to face pulls. Supersetted upright rows with shrugs for traps, and then finished off with one final work set of lean away side laterals. Finished with some ab work. Damn good workout to kick off the final push of the transformation challenge
Thursday nite back and biceps
Started off with a little bit of a warm up where I did a circuit of banded face pulls, banded strait arm pull downs and bw back extensions. 3 rounds. Then i moved into pull-ups for my first main exercise and did 3 solid sets. After that was meadows rows, for 4 heavy sets. T bar rows for 3 sets heavy and then weighted back extensions to finish things off before moving to biceps. I started off with lite barbell curls, very slow negatives, 3 sets. Preacher curls and then some wrist curls finished my sesh.