After warming up with face pulls I went into rack pulls from knee height top working weight being 405 and it really didn’t feel great…not sure why. Then into heavy one arm rows on this one rig they have that I like, 225 was the top weight there. Some heavy one arm lat pulldowns, then onto the hyper extension rig I’ve been working on. They have a pulley set up and you can load it heavy, I wound up full stacking the machine (350lbs) for 6…definitely happy with that and it was redemption for the rack pulls not being good. Went to some machine pullovers and an upper back row to finish that stuff off. Then cable rope curls and barbell curls to finish off the biceps.
rest day today and then push tomorrow, legs on Sunday with Sydney plus a Costco run.
Started off with Viking press. I’ve come to a point here where I care more about my overhead than my bench…and right now I’m using the Viking press as my main one at iron nation. The arms are heavy, not exactly sure what they weigh but I worked up to 2 plates per side for 4 reps on my first set. That’s 2 more than last time so can’t complain there. Went on to a high incline smith machine press after that, and then standing chest press again. Thought about doing dips instead, but didn’t. My best on the standing press is 4 plates and a dime per side, but that’s when it was the first main moment. Being third my top set was 3 plates a quarter and a dime per side. After that I wanted to finish off my shoulders so I did a bunch of side lateral work, and then finished with some chest flies before moving to triceps. Machine dips first and then pushdowns. After that I finished with 20 min on the step mill. There also was a couple sets somewheres of a machine incline as well but I wasn’t really feeling that one so it didn’t stay long. Overall a pretty decent workout…bunch of heavy (for me) pressing, some decent accessory work and some cardio even.
this is one of the clips from my leg day with my girlfriend yesterday. It was a hell if a session…I took her through some of my stuff and she took me through some of her glute focused stuff. My ass is sore but overall it was great.
Back and biceps…this was a pump day…I was tired, it was late…didn’t feel like going super heavy and hard but I still needed to train. Facepulls, lat pull down, and cable rows kicked it off. Then I moved into some single arm lat pulldowns (machine not cable) and then some single arm rows. Finished off with pullovers. Then for biceps I mostly focused on barbell curls and preacher curls.
I cant wait for this week to be done…I’m tired, the house I’m working on is kicking my ass, and I just need the weekend. I have my son starting tonight too so I’m very much looking forward to that
So back on Sunday I think it was I did a lower body session where I managed to hit a 215lbs reverse lunge for a couple sets. That lift is steadily climbing for me which is pretty cool. I’m gonna do a bike workout tonight after my son is in bed and then tomorrow he goes back to his moms so I’ll go do an upper body day at iron nation. I’m away this weekend to Calgary, leaving on Friday. The thought of dropping in at a gym is definitely there, but I could always just a hotel workout at their gym…we’ll see what I decide. Also, the other night I was invited to do a gym tour…there’s another gym being built here and the owner reached out to me to come see it as he follows my instagram. He seems to think I’d fit in good with what he’s building and not gonna lie, I’m very very tempted to switch once they officially open. It’s a smaller dungeon sorta gym…he’s a competitive bb’r himself and the equipment he has is very unique and rare and very very cool. Very old school type stuff…he’s got older refurbished Atlantis stuff among a whole bunch of other very cool things. It’s closer to my house too…so we’ll see. It’s definitely a thought for sure.
I was in Calgary for the weekend. Did a heavy chest/back session on Thursday, took off to Calgary after work on Friday, and then Sunday (yesterday) once I got back I went to the gym. Legs. Hit a pr on belt squats, did some heavy smith machine Bulgarian split squats, some heavy Hyperextentions and finished with a couple accessories. Not a long session but a good one nonetheless. Tonight will be overhead work and smoking the traps/upper back area.
I’ve changed up my split from the push pull legs style stuff I’ve been running for the most part. I feel like it’s a good idea for the time being. I’m also slowly increasing the amount of cardio/conditioning that I do.
So in line with changing my split up…last night was arms/grip/core. Iron nation was busier than I’ve ever seen it and it made it slightly tricky to do what I wanted to do…but I got it done regardless.
Started off with machine dips, kneeling first and then seated after so I could overload with heavier weight. And by heavier weight I mean the top set was the full stack for 13 reps haha. Moved on to some heavy rope push downs, some less heavy single arm pushdowns, and then some tricep extensions for a couple sets. For biceps I did a bunch of preacher curls first, and then into barbell curls after. Simple work. And then I transitioned into thumbless reverse grip curls to get a little more bicep work but also to start working the grip. And I also finished with fat grip wrist curls. For core I did 4 sets of 20 on the ab wheel and then heavy machine crunches for a few sets.
So my social media stuff is under the name blue collar Viking. I don’t have tons of followers or anything but I like posting and also the ambassador thing I’m a part of and so on…it’s fun. Anyways, I asked chat gpt to come up with a mascot of sorts for me and this is what it came up with
That was a couple clips from my arm/grip/core day. So I warmed up with 100 banded tricep pushdowns, then a whole bunch of close grip pushups and the last set had a pretty sick mechanical drop set. Tate presses and bodyweight tricep extensions finished off the triceps. Then I did some barbell curls, with the last set being a “Seth set”. Concentration curls after that. Fat grip hammer curls and heavy wrist curls hit the forearms. Ab wheel, leg raises off my bench and banded twists finished my ab training and then I also did 20 min on my spin bike. It was a good workout all in all.
So last night was shoulders/traps. It was late, so it wasn’t exactly what I would have planned before but I have to be mindful of noise at my home gym so it is what it is. Still a good one, nice little burn achieved and got in a little cardio at the end
Forgehouse delt night:
Banded single arm delts x 3 sets
Face pull x 40 reps
Rear delt raise - 4 sets 2 variations, 2 sets per variation
Tri set - Overhead press/upright row/shrug x 10 reps each aka 30 reps total per set for 5 rounds
Birthday, Christmas, and soon here as well new years. Busy busy but not in a bad way. Had some treats, had some food I wouldn’t normally have, wasn’t counting calories/macros every day…but now we’re getting back to normal here with being past it all aside from new years. I had a really great Christmas and I hope everyone else here did too.
So yesterday was legs…it was a weird one to be honest…something must have been in the air idk. Everything just felt off in a way. I’m back to work today…will finish my grocery’s tonight and also hit chest and back and some conditioning.
My plan the next bit here will be to utilize iron nation as much as possible…I’ll end up having my son from the 5th to the 20th because his mom is going out of town for a bit. It’s awesome of course and I’ll love having him for such a good stretch of time…but that also means training at home only during that time. Not bad either…not complaining whatsoever…but still. Just using iron nation as much as as I can while I can for the next little bit because I’ll be away from there for a minute.
On the nutrition front…my girlfriend has a Costco membership and that has been very awesome for me. I was doing fine with the other places I have been using but Costco has made a legit difference even just to the point of being stocked up more on certain things than I had before.
but overall it was great.
