Don’t need no set backs here. This is one of those times where you have to be smart about stuff. Once I’m 100% I can do something stupid, but not now. :)
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Don’t need no set backs here. This is one of those times where you have to be smart about stuff. Once I’m 100% I can do something stupid, but not now. :)
Seated military press 3+
95x5
115x5
135x5
155x3
165x3
175x10*
165x5
155x5
Chicken wing Mach.
3x12
Rear delta flyer
4x10
Sh. Press Mach.
3x12
Done.
Good day.
No BB row today. Bending over and holding that position with weight on the bar wasn’t in the cards yet. Still having range f motion issues that are probably worse because I’m working. I was doing better before I went back.
Chest supp. Row -uh
2p+25 x5
3p x5
3p+25 x5
4p x5
4p+10 x3
Lat pull down
4x8
Chest sup. Row -oh
2p x8
2p+15 x8
2p+30 x8
3p x8
HS shrugs
3pps x8
3p+25 x8
4p x8
4p+25 x8
Done.
Bench 3+
135x5
185x5
225x3
295x3
315x3
335x3*
Stopped. Right upper outer pec pain, not horrible. Same spot as last summer. Goal is NOT be injured anymore. Dropped to 295 and the feeling was there, not pain though so I just stopped. Same deal for close grips.
Close grips
245x5 stopped.
V-bar press down
3x12
Plate loaded pec dec
3x12
EZ bar press down
3x12
Rev. Grip EZ bar dress down
3x12
Done.
Shifted focus to tri’s and things flowed better. Due to my schedule I probably won’t train til tues so hopefully my pec will be better. No pain right now. It seemed minor.
Just thought I’d toss in my current supplement game.
AM shake
2 scoops of whey, a teaspoon of psyllium husk and creatine.
PAK
Fish oil
Vitamin D
Turmeric
Fenugreek
I do a shake with FLEX powder and a scoop of whey sometime in the day
Universal Beef Amino tabs when I feel it. I usually throw down 6 tabs a couple times a day in between meals
Pre, I do 2 scoops of Animal Fury only on days I want to really kill it, like 1+ 5/3/1 week
Intra, Gator Aide powder+ Juiced Aminos+ creatine
Post, I’ve gotten better at getting a meal in
Bed time I do another fenugreek tab and Universal ZMA
At work I have a meal replacement bar between the AM shake and lunch. Can’t wait to get some Animal Snak bars.
Of course there’s food too. Usually have a bagel or banana with the AM shake. I usually eat 4x a day and have the 2 shakes. 3x a day when I work, hence the meal replacement bar in place of the 4th meal.
Edit: I usually run STAK but that’s on hold due to my knee
Seated military press 1+
95x5
115x5
135x3
150x3
165x1
185x6*
165x3
150x5
Chicken wing machine
3x12
BO rear delt flye
3x10
Sh. Press machine
3x10
Lateral raises
2x15
Done.
Good day.
Just watched Born Strong on Netflix. Pretty awesome
I liked when the Mountain got fitted for the suit. His chest was 60 inches. That’s 5 feet! And he’s not fat.
Chest supp. Rows -uh
2 plates x10 warm up
3 plates x10
3p+25 x8
4p x5
4p+15 x3
Lat pull down
125x10
140x8
155x6
175x4
Chest supp. Row - oh
2px10
2p+15 x8
2p+30 x6
3p x4
H.S. Shrugs
3pps x8
3p+25 x8
4pps x8
4p+25 x8
Alt. Curls
3x10
Hammer curls
3x10
Done.
Pushed it some on the under hand rows. Didn’t get far LOL
Bench 1+
135x5
185x5
225x3
295x3
325x1
350x4*
325x3
295x5
Close grips
245x5
275x5
295x5
275x4
245x4
Plate loaded pec deck-with a squeeze and hold
120 x12
120x10
120x8
V-bar press down
?? Weight, no #s on the stack
12 reps
10
10
Done.
Last rep of 350 was ugly. Left lower back cramped because I was trying to get some leg drive going but my left knee isn’t there yet. Ended up twisting some. On the last set some jack ass squeezed between my bar and the machine next to me as I was into the set. Yep, I went off. He didn’t even apologize. I guess it’s all about him even though I’m the one moving 295 over my neck. All he cared about was that he had room. Why are people so dumb?
Face pulls
3x10
Seated military press 5+
95x5
115x5
135x5
175x5***
175x5
175x5
165x5
155x5
Lateral raises
3x10
B.O. rear laterals
3x10
Shoulder press machine
3x10
Done.
So I misloaded my first working set of OHP. Did a nice easy controlled 5 reps to my collarbone so I just rolled with it and did 3 sets of 5. 175 was supposed to be my top set. Guess I was a little eager to get there.
BB row -uh
95x10
135x10
155x10
165x10
1755x10
Lat pull down
4x8
Chest supp. Row -oh
4x8
HS shrugs
4x8
Sorry I’m short on time. Nothing fancy. Fighting a sinus thing so breathing was tough. Had a good day still
Bench 5+
135x5
185x5
225x5
280x5
300x5
315x5*
300x5
280x5
Pin press
315x2
315x2
325x2
335x2
325x2
Pec dec
3x12
Straight bar press down
3x10
Done.
Still a bit run down but I planned for it today. Kept reps to minimum and didn’t get crazy. Successful day and got a good pump without getting injured.
Looks like a win to me brother.
Had to slow down again today, except chest congestion was worse. I’m not coughing, I just can’t get a deep breath.
Face pulls
3x10
Standing OHP
95x5
115x5
135x3
165x3
175x3
185x2*
175x2
135x5
135x5
Lateral raises
3x10
BO rear delt flyes
3x10
Shoulder press machine
3x10
Done.
BB rows
95x10
135x10
165x10
175x10
195x10
Ch. supp. Row -oh
2 plates+20 x4 sets of 8
Lat pull down
4x8
HS shrugs
3p x8
3p+25 x8
4p x8
4p+25 x8
Preacher curls
4 sets 13-8 reps
Rev. Grip preacher curls
3x10
Baller curls
35x3 sets of 10
Done.
I need to start including some kind of posterior chain work. I was wanting to play with squats in the smith machine but it’s been broke. I need to start my own rehab. Physical therapy is BS anymore and not doing it for me.
Going to give this a shot next time im browsing for something to watch. i could use a good motivational kick in the ass some days. Hope all is well man, every time i check in to these forums I am inspired by this log btw. No BS, has been a beacon for me for a long time.