Saturday afternoon chest and tris
Started with wide grip incline bench for four sets. I haven’t gone out super wide in quite some time so it was a good change and I definitely felt a solid stretch from it. Next was dips for three sets, pausing at the bottom and not fully locking out. After that, flys for a couple good sets and finished with one set to failure of pushups. I went to my knees to get more reps…good burn. For triceps I did some seated overhead extension and some banded tricep push downs.
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So I did a day pass at the new bodybuilding gym in town…holy shit my legs got fucked haha. What an epic workout. I’ll post it later…but I got a couple compliments that absolutely made my day. I wound up working out with this bodybuilder dude…195 lean and on gear as well…I was hanging with him when it came to the working weights and he said “you been training a while?” And I said yeah and told him my backstory and he said “yeah I can tell…your pretty damn strong dude”. Great damn day! After the funeral stuff the other week, I needed today.
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Sunday legs
Started things off with seated hamstring curls. 4 sets, the final set was a double drop set with some partials at the very end. Then moved into the pendulum squat. It’s been a very long time since I have used one and god damn did it ever feel good. Worked up to a heavy set of 6 and then did burnout set after. Next was vertical leg press…never used one before but I liked it. Again worked up to a heavy set and then did a double drop. Both the pendulum and the press were very intense…I loved it. Moved back to hamstrings again after that…standing leg curls for 3 very solid sets. Moved over to leg extensions and supersetted that with sissy squats…that was diabolical and it completely crushed my quads. Did some standing calf, and then was considering calling it a day but it felt like my hamstrings needed a touch more. They have a cool little rig that lets you do rdls and a couple other things…not sure what the rig is called but after all that I still managed to hit 3 plates for an rdl.
Talk about an epic gym. That facility is super sick. It’s not much more than the powerlifting gym that I mentioned so I kinda have to decide what direction I want to go here. I wasn’t planning on signing up anywhere until after my move, but in April the bbing gym is waving the enrolment fee…so I’m really considering signing up there this month…idk…I have some figuring to do
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Saturday bench work
Did some heavy slingshot bench, and then followed up with some feet up benching after. Some close grip, seated overhead press, some rear delts and then Tate presses supersetted with flys finished up my accessory work. Rounded it out with some ab wheel and heavy side bends.
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So tonight’s squat workout was good. Did some heavy sub max singles, some paused squats, heavyish reverse lunges, good mornings and then a few other accessories. Back extensions, sit-ups, banded twists.
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So this week is gonna be a little funky…I have a side job to finish off on wed night, and then on Friday I’m taking off to Calgary for the weekend. There’ll be plenty of walking, but no training.
Monday - back/biceps/forearms
Started off with 5 sets of pull-ups, moved into some barbell rows as well as some bodyweight face pulls, and then got into deadlifting. Got in several working sets in the 10-12 range…felt good…I think it’s time to start being deadlifts back more regularly. Then I moved on to just one bicep exercise, seated curls. After that I did forearms…I Jerry rigged a way of using the outside collars for a wrist roller sort of thing…and being that the collars are pretty thick as well (Olympic barbell) that adds to it for sure. I got several sets of those and then also hit the gripper for some reps too.
Tonight I think I’ll be catching shoulders and some extra arm work, and then wed will be a rest day and then Thursday I’ll hit up benching again.
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