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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Man April has not been kind to me…I’ve already gone through a lot this month and now…I have to take my dog into the vet to be put to sleep this afternoon. This came out of the blue, and I’m honestly feeling pretty drained mentally at this point.
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Getting back to it…
Sunday - back/hams/biceps
Started off with pull-ups for 4 sets and then kelso shrugs for 3. I can definitely go heavier on the kelsos. Moved on to some single arm rowing for a few sets, the last one being a drop set. Then I moved on to my “t-bar” row and went in to two heavy working sets. Sulek style straight arm pullovers with my heavier resistance bands to follow. Then it was time to hit hamstrings…did 4 good sets on good mornings for that and then went into some preacher curls. Finished it off with some neck work and forearms.
This was the first workout since my dog passed away. My house feels so empty it’s weird. He never really did bark much but somehow it’s so much quieter. Here’s a picture from when he was younger.
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Way to get back at it after your loss. Sending you a big hug. That beautiful pup is watching you from Dog Heaven.
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I’m so sorry to hear about your pup.
Dog’s are just something special 
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Thank you, I really appreciate that
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Yeah they certainly are. I grew up around farm/working dogs but never had a pet dog until him…he truly showed me why they say that a dog is a man’s best friend.
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On the docket today…I have a long day of texturing ceilings including a side job but I do intend to hit the weights tonight regardless…maybe shotgunning my pre workout might be the way to go haha. A slingshot bench session plus some accessories is what I have in mind.
Also…the supplement store I switched to has these and I think im addicted 
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Warm up with rear delts
Flat bench 4 x 2
Slingshot bench 4 x 5
Incline bench 3 x 6-8
Dips 3 x fail
Overhead tricep x 3 sets
Banded push downs x 150 reps
Push-up finisher
Weighted sit-ups x 2 sets
Decent workout 
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Saturday shoulders
Got in a quick delt workout…was feeling super hyped up lol not sure what stars aligned that made me feel like that but it reminded me of this
Chest supported rear delt fly kicked things off today for 4 good sets. Moved into some heavy seated overhead for 3 sets of 6-8 and then into seated side laterals after that. Face pulls and upright rows finished things off. Just a quick one this morning before other errands. Hopefully hitting legs tonight.
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So far during the course of this week, I’ve gotten in my alternate bench day, my squat day, and tonight I’ll be deadlifting/training back.
I started doing feet elevated benching as an accessory and I really like it along with close grip incline benching too. As far as squatting goes, I’m weak out of the hole so I’m using ass to grass pause squats to help with that. I also have been pushing the weight a bit more on good mornings and I’ve been using back extensions very regularly. Grip work always finds its way into my back/pull days, and I’ve been trying to incorporate a little neck work here and there.
Once my move is complete and I’m a little more settled I’ll be adding a few things to my gym…I’ve got a good base but I’m not done with it yet. I’m getting rid of my old treadmill and I’ll be replacing it with something else when the time is right…probably a bike, maybe even a fan bike. But some more plates, working on my dumbbell set up, and getting a good utility bench are the first priorities unless some sort of good deal comes along in the meantime. Once the transformation challenge is done I’m gonna change up my diet a bit but still push on building my strength base and whatever size/physique change comes along with that is cool too.
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I used to pre-workout with Mt. Dew in the olden days. That and a couple of Weider pre-workout tablets. Who knows what Weider put in those things. But I was ready to go.
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Good old mt dew haha. I’ve done a few things for pre workout over the years…I love high stim pre workouts but most of my training is at night so I’ll just drink a cup of coffee most of the time now
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