Behind neck military press.
95 x 10
100 x 9
105 x 6
114 x 4,3
Supersets Ext rot. and side raises
Ext rot @ 24lbs x 5 x 3 (trying stricter form lower reps)
Side raises:
15 x 10
20 x 5 too heavy for good form
15 x 10, 10 (lots of cheating on final reps)
Dips:
5,6,7,5,5,2
Hey, under the right light with a pump, I almost look like I lift!
Front squat. First time. Light weights. Doubled as a warm up.
45x5, 65 x 5, 95 x 5, 115 x 5 started to get painful on wrists.
Hamstring curl/goblet squat supersets. 30 seconds to 2 minutes rest.
HS Curl
85 x 15 x 3
Goblet Squat
80 x 10
85 x 10
90 x 10
Out of breath. Starting to feel pukey. This is a cardio problem more than a strength problem I think.
Back.
Pullups:
I have no idea how many I did. I belted on ten pounds and got like 4 or 5 sets of 4 before I started losing reps.
Took off the ten pounds and I probably did 8 x 5. A lot of it is a grip problem I guess. Maybe I need fat gripz or something. I didnt do any direct grip work but its something to think about. Also I was losing reps until I ditched overthinking form and just exploded up to the bar. Form felt good. I guess several months of pullups will grease the grooves.
Next time lets stick with the ten pounds and explode from the beginning.
Cable ext Rot.
No change here. Gotta remember my strict form
24 lbs 3 x 5
Close grip cable rows? Is that a thing?:
Playing around with weights, cardio bunnys and bros getting in my way
Lets say I did 96lbs 3 x 10.
Push.
5 pushups warmups. 95lbs already on the bar didnt want to unrack for warm up.
Military Press
95 x 5
100 x 9,6,7
105 x 4
105 x 5
105 x 3
Side raises
15 lbs x 10 x 2
20 lbs x 5 x 3
Dips
2 x 5
1 x 6
2 x 5 Slight discomfort at front of shoulder.
didnt really mean to take the last 6 days off. Busy then sick. Ghey.
Warm up.
Superset squats 135lbs and (single leg) hamstring curls 85 lbs. 5 sets each.
Go home.
Pull.
Pullups.
BW x 5
5lbs x 5
10 lbs x 3 x 6
Seated row machine whatever the fuck you call it.
started around 85 lbs x 10 too easy
95 lbs x 10 too easy
105 lbs x 8
around 120 lbs I think x 5 x 3
hamstring curls and squats dupersets.
85 lbs x 10 x 5
135 x 7
145 x 5,4,3.
Form feels sucky. A few felt good.
Lets switch to a 2 day upper body/lower body split because we are only getting in the gym 5 days a week these days.
lets see if I can remember how it went several hours after the fact.
Upper body.
Pullups
BW x 5 warmup
5 lbs x 5
10 lbs 3,4,4,4,3.5,3.5
progress.
Seated row neutral grip
134? x 5 x 5
Military Press
95 x shit I cant remember. something like 7,5,4,3. Quit when I started really struggling (pressed for time)
Pulley external rotation
24lbs x 5 x 3
Legs.
sameness. Assorted supersets. Switching between single leg hamstring curls @100 (115 immediately causes instability and pain), goblet squats @ 85lbs, bb squats @ 135 and
form feels better. This high volume low weight is obviously the way to go for a few weeks. I was being retarded before.
upper.
Pullups.
This callus is killing me. Put some torn up t-shirt over the bar helped a little.
BW x 5 warmup
5 x 5 warmup
10 x 3,4,4,5,5 ? I should really be writing this shit down. But really im lucky to remember my clips to belt on weight
Neutral grip seated machine row
120 x 5
135 x 5,5
144 x 5,5
Military press
Warmup 45lbs
95 x 5
115 x 3 (a little shoulder pain, form wasnt great, couldnt really accelerate the bar. Hope I didnt do any damage.
105 x 5,3 called it for shoulder pain.
Pulley ext rot.
24 x 5,5 (mild pain from MP carried over dropped weight)
12 x 5.
hamstring curls
100lbs x 10 x 4
upper body
pull ups - lowered weight shorter rest better form. BW x 5 wu, 5lbs x 5 x 4 I think
Seated row - 120 x 10 x 3
Military press
45 lb warmup
95 lbs x 9, 6, 4.
Called it a day. no increase in weight or volume but form felt good, felt it in the right spots etc. Was in a hurry.
Ripped open callus on my hand is killing me. Trim your calluses.
legs.
suprasets hamstring curl and BB squats
100 lbs x 10 x 4ish? hamstring curls
warm up form check with bar, ~5 reps at 95, ~5 at 115, ~5 at 135, 3 at 135
that looks about right.
Form felt good with a wider than shoulder width stance. Im all arms and legs perhaps this is necessary.
Knees feel funky. Doesnt feel like anything serious but it is unnerving given my knee history. Staying conservative. If I feel fine after my fish oil I’ll be mightily encouraged.
hip flexor is killing me this morning.
dont have time for the gym today/hurting
7 pullups, 6 pullups ala Chad Waterbury. Looking at HFT.
pullups, 7, 5.
6 and 4 pullups
Tuesday
6,5
wednesday 7,6
fish oil, tiny bit of rolling, stretching antagonists? Which is responsible for improvement over yesterday I wonder? Natural adaptation? Who knows?
I think I took a week off. Not by choice. Busy.
Wednesday
7,7.
Friday
6,5