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11/19 back
Pull-ups, BWx12, +25x6. Repeated with reverse/chin-up grip.
Chest supported rows, 90x10/10, 70x12/10. Alternated grip between parallel and angled on these.
Parallel grip lat pull/hammer strength curls/seated cable row/rope handle cable curl - did this 2x thru as a circuit
Would have loved to get some more volume in, but dragged ass getting out of bed and had only about 40 min to lift.
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11/20 bench
295x3
305x2
315x1
305x3
315x2
325x1
Reverse bands, 365x4
Dips, BWx12x2, superset with hammer strength shoulder presses
Less shit than I usually do, but was trying to get in and out, and was also still pretty sore from thursdays workout...
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11/23
Dumbell row, 80x10x3, superset with wide lat pulls, 140x10x3
Hammer strength rows, 90x10x2, 70x12, superset with cable upright rows, 140x12x12, 120x15
Narrow grip lat pull, 140x10x2, 120x12, superset with face pulls, 140x15x2, 120x20
Db pullover, 80x10x2, superset with reverse grip cable curls
Bent over cable raise x2, superset with seated db curls
2 sets of 1 arm cable preacher curls to top it off
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11/24
I wanted to lift this morning, but have battling a cough/cold lately, and woke up really congested and hacking pretty bad so I went back to bed instead. Then I stuffed my face, napped, and finally banged some weights around.
Smith machine shoulder press
225x3
205x5
185x8
165x12
Close grip incline press...first time doing these, and they're a bitch!
135x10x2, 135x12
Dumbbell bench press
100x8, 90x8, 80x12
Cable fly, 70x10, 80x10x2. Superset with overhead cable extensions, 100x15, 120x12x2
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11/27
Bench press into bands
135x10
185x8
225x5
245x3
275x1
295xfail
Was sort of disappointed at first, but after lifting we measured the band tension, and it came to almost 30 lbs each at chest level, and about 55 at lockout, which means I got around 330-335 at the bottom, pressing into well over 400 at the top. Followed up with the "triceps from hell" routine with 215 lbs - I got thru all the reps before when doing this at 185 and 205, but came up 2 reps short of finishing on the 5 board.
Dips...+50x12, +75x7
Hammer strength shoulder press, 135x12x2
Cable tri extensions on preacher curl bench, 120x20x2
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11/28
Pull-ups, +25x8x2, BWx10x2
T bar row, started with 1 plate for 10 reps. Did the same with 2, 3, and 4. Added a 25, did 2 more sets of 6.
Parallel grip lat pull, 180x10, 160x12...superset with barbell curls
Seated cable row with rope handle, 120x15/20, superset with zottman curls
Finished with 2 sets machine curls - 2 arm double drop set on first, then 1 arm into some forced reps on the last one
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12/4 bench
Didn't have a lot of time on this one, was trying to squeeze some lifting if before work at 8am on Sunday. Didn't go too heavy here, cause shit always feels heavier in the AM...also not a ton of volume
275x5x4
Dips, BWx15x2
Hammer strength shoulder press, 110x20x2
12/7 back/biceps/shoulders
Got this one in at a tiny, shitty hotel gym. Went out of town a couple days for a work seminar, and while everyone else went to the hotel bar or straight to bed, I locked myself in a tiny room that had a cable machine with pull-up bars, an adjustable bench, and treadmill/eliptical. Sooooo...I did this one completely randomly and by feel, doing a variety of pull-ups, and using the cables for various rows, curls, and delt raises. It was actually kind of cool to break out of a comfort zone and be creative and utilize what was available to get a pump going on before bed.
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12/11 bench
Reverse band setup...
230x10
280x5
320x5
370x3
390x3
410x1
3 board, no bands
320x4
2 board
280x9
Dips, +50x10x2
Smith machine shoulder press, 135x12x2
Cable tri ext, 180x10, 160x10, 120x10 reverse grip
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Been slacking on getting my workouts in here...
12/13
Pull-ups, +25x8x4
Bent over db row, 100x10, 110x6x3
Parallel grip lat pull, 200x10/8, superset with seated cable row, 160x12/10
Threw in a few sets of curls, called it a day
12/15
Db shoulder press, 70x8, 75x6, 80x5, 75x6, 70x6. Never gone over 60s on these - I usually use the smith machine for lower rep shoulder presses
Close grip bench, 185x10, 205x8/6. Pretty weak here, but I think my triceps blew their wad on the db presses...
Hammer strength incline, 70 per sidex10x2
Tossed in a few sets of cable flies and tri extensions at the end
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12/16
Wide lat pull, superset with upright cable rows x2
Chest supported row, superset with face pulls x2
Narrow lat pull, superset with bent db raise x2
Hammer strength row, superset with seated db curl x2
Db pullover, superset with ez bar preacher curls x2
One arm preacher curl, 1 set each of reverse and palms up grip
1 set reverse grip barbell curl
Squeezed all that in really fast...lighter weight, higher reps, all kinds of a pump!
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12/18 bench
After a few warm-up sets, went right to 315. Pressed for sets of 4, 3, 3, and 2. I had never gotten more than 3 reps in a set previously, and felt like there was another in the tank.
Reverse band bench, 385x3, 365x4
Dips, +45x12/10
Hammer strength shoulder press, 70x12x2
Cable tricep extension, 160x15/12/12, mixing up grip each set
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12/20
Pull-ups, +25x8, +45x4. Did with standard and chin up grip, then parallel grip +25x6, BWx8
Bent barbell row, 185x12, 225x10, 275x3, 245x7
1 arm DB row, 110x6/6/8
Barbell curl, 95x6x2
Reverse grip barbell curl, 65x10/12
Zottman curl, 25x10, 30x6
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12/21
Close grip bench, 225x12, 245x9/10
Incline db press, 90x6, 80x8, 70x10
Smith machine shoulder press, 205x4x3
Db fly, 50x10x2, superset with ez bar skullcrushers
1 set cable flies, superset with rope pressdowns
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12/26
Bench press
305x3
315x2
325x1
315x3
325x2
335x1 - this went up easy, soooooo...
350x1 - 15 lb gym PR, 5 lb lifetime PR
2 board...
315x5
295x8
Solid progress over just a few weeks ago, adding a rep while dropping a board with 3 plates, and hitting one less rep on my 2nd set at 20 lbs heavier
Dips - +50x10/8
Db shoulder press, 50x15, 55x10
Also threw some sets of leg raises and paloff presses between the dips and db presses. I haven't been able to do any leg work in 8 weeks now, and my core/abs have been losing a lot of strength as a result, so time to ratchet up some specific core work.
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12/27
Pull-ups...+45x5x2, +25x6x2, BWx8x2. First set of each was regular grip, second set chin up grip.
CS rows, 70x10, 80x10, 90x8
Hammer strength rows, 90 per side, did a couple cluster sets of 6 then 3 reps, alternating each arm
Db preacher curl, 35x8x2
Cable curl, 100x12x3. Reverse grip, wide grip then narrow grip.
Db concentration curl, 25x10x2
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12/29
Smith machine shoulder press
135x10
185x5
225x4, x3
205x5x2
Db bench, 100x10x2
Db incline press, 80x8, x10
Jm press, 95x12, 115x10
Then a 3-set circuit of cable flies, cable tri extensions, and planks
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Kinda late on this one, been hella busy....
12/30
Only had like 45 min to get a pump on before work, so...
Wide lat pulls superset with 1 arm db row, 2 warm up sets and 2 working sets each
Narrow lat pulls superset with wide grip seated cable row, 2 sets each
Db pullover superset with upright cable row, 2 each
Facepulls superset with seated db curl, again 2 sets each
Rear delt machine and hammer strength curl, also 2 each
2 sets of reverse grip barbell curls to finish
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1/3
Bench press
325x3--->rep PR
315x5--->another rep PR
305x5
295x5
Reverse band bench
385x3
365x5
No gains here from 2 weeks ago, but was smashing it on bench, so it's whatever...
Dips, +50x10/9
Hammer strength shoulder press, 140x15/12. Superset with hanging leg raises.
Cable tri extensions, 180x10x2. Superset with paloff presses.
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1/4
Pull-ups...did 4 double drop sets, alternating between regular and chin up grip. +50x3, +25x3, BWx3. Brutal shit!
T-bar row...4 35'sx12, 5 35'sx9, 6 35'sx6
Parallel grip lat pull, 200x10/8, superset with chest supported rows, 90x8x2
Then smashed barbell curls, db hammer curls, 1 arm preacher db curl and cable curls for 2 sets each
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1/6
Seated military press...finally found a way to set this up properly in my gyms squat rack using the long safety bars, so adios to smith machine presses! Anyhoo...185x5, 205x5x2, 185x5
Close grip bench, 225x10, 245x7, 205x10
Hammer strength incline, and 70 per side x15/12, superset with planks
Ez bar skullcrushers on incline bench...25's on the bar x12/15. Wide grip on first set, narrow on second. Did these in a circuit with 2 sets of pec deck and side planks.
Also went to a first PT session today after seeing an ortho on Tuesday for my knee. Tuesday was 9 weeks since dislocating it, and it's still in rough shape, so I'm hoping that seeking some actual professional help will get me back on track without surgery. Good news is that an evaluation doesn't indicate any ligament damage, but my patellar tendon, mcl, and mpfl are still feeling pretty tender. The PT did give me a green light to start deadlifting again tho, so that's awesome. I've been afraid to train legs at all out of fear of making something worse, but was told I can do as much as I can tolerate pain-wise, with the only restriction being no squatting yet or putting weight on my knee past 90 degrees.