Starting over...

[Nmowery]

3/30, light push day...

WW, 2 sets each face pulls/pull aparts, banded tris, DB press with 30s

Hammer strength front shoulder press, 35 per side x20/20/15/15

JM press, 95x12x4

Cable flys/curls x4 sets


3/31...went to deadlift, ended up rearranging the gym and ran out of time. Moving stacks of plates made for some decent active recovery tho...


4/1, deadlift day..

WW, prone leg curl 25, Reverse hyper 75, KB swings 30

Trap bar deads, 135/225/315/405/455x10

Leg press, 4 plates per side x20/20/15/15. Alternated between narrow and wide placement.

4 sets calves

Heavy swings - used a loadable duck walk implement for these. 25/50/75/100/125/125x10. Gonna be doing this a lot more often for sure.

[Nmowery]

4/2, light back day....WW with banded face pulls/pull aparts, cable pulldowns @80

Parallel grip lat pull - 100x25, 130/160/160/160x15. Superset each with trx rows x15

Cable upright row, 120x15/12, 100x15. SS with 1 arm cable curls, banded triceps

[Nmowery]

4/4, bench day...

WW, banded pull aparts/tris, machine press 30 per side

245x8x6, x6x2. Goal was 8x8 - almost made it. 60/64 reps completed, versus 49 two weeks ago.

Machine shoulder press, 55 per side x12x2, SS with 2 sets of dips

That was all...didn’t need a lot of accessory work after all the benching

[Nmowery]

4/5, WW, seated leg curl 35, reverse hyper 70, leg press 80 per side

SSB box squat + bands, 135/225/255/285/315x5. Was kinda miffed at how heavy these felt until I measured the bands @45 lb each at lockout

GHR, 3x10

2 sets walking lunges

4 sets calves

[Nmowery]

4/6, WW - face pull/pull aparts with bands, seated cable row 80 lb

Chin-ups...15/15/10/10

Hammer strength row, 100 per side x6x4

DB curls, 40x8x3, SS with banded tris

That’s all...wasn’t really feeling it today. Got some work in and got on with my day.

[Nmowery]

4/8, light push day...WW, then hammer strength shoulder press, 55 per side x15x4

Close grip bench, 155x15x4

Few sets of curls and banded tris and that was it

4/10, pushed off DLs a day because something had been feeling funny in my upper back.

WW, prone leg curl 30, RH 75, KB swings 30

RDL, 95/135/185/225/275/315x10

Belt squat, 155x15x3

4 sets calves

4/11, supposed to be light back say...ended up lay flooring my mother-in-law day. Better luck Monday.

[Nmowery]

4/12, WW with bands

Paused trx row x10/10/6

Wide lat pull, 140x15, 120x15

Narrow lat pull, 120x15/15

Reverse pec deck, 85x20x2, 100x20x2

Concentration curl, 35x6, 30x8x3

[Nmowery]

WW bands - face pull, pull apart, tris

Swiss bar press + chains, bar x15, 95x10, 135x8, 135x5, 185x3, 205/225/245/255x2

Dips +75x10/4, +50x10/6

Banded tris/curls x2 sets

All killer, no filler here...was a pleasant surprise to bang out 10 reps of weighted dips on that first set, sure didn’t see that one coming

[Nmowery]

Ok, lemme get this up to date...

4/15, WW - banded leg curl, RH 90 lb, body weight squat x25x2, empty hack squat x25x2. Thought I could bang out 100 BW squats as a warmup...the universe LOL’d at me on that one. Also went heavier on the reverse hyper, so kinda wore myself just with my warmups.

Farmers carry - 70 lb per post x4 sets, SS with cambered bar squats, 225x5x4. Finally weighed the handles I’ve been using for carries and realized they’re 63 lb each, so those sets were over 400 lb total, for about 30 yards each.

That was the whole workout - been kinda beat up, so doing my half-ass meathead deload again.

4/16, WW - banded pull apart/face pull, machine row x25 per side

Pendlay row, 135/225x8, 245/265x6, 295x5, 315x5x2

Pull-ups, 15/10/10/10

Again...that was it. Still enough to get decent pump on the backside. Gonna take tomorrow off, go kinda easy on the light press day Sunday, and try to go ape on some block pulls on Monday.

[Nmowery]

4/18, WW - banded face pull/pull aparts 2 sets apiece, banded tris, DB press 35 lb

Cambered bar bench, 135/155/175/185x15

Arnold press, 40/45x20, 50/55x15

Cable tris, zottman curls to finish

[Nmowery]

4/20, WW, seated leg curl 35, RH 90, cable pull thru 60

Deadlifts...just regular ass barbell deads for the first time in forever. 405x3x7, then x8 on the last set

Duck walks...first time messing with these, so started with 1 plate and went up from there. Topped out at 5 plates for 3 sets of about 40’. Superset with sissy squats x10

Calves...4 sets total, along with 2 sets back extensions between them

[Nmowery]

4/21, WW...band pull aparts, cable face pull 60, machine row 20 per side

BW inverted row, 15/12. T-bar row, 50x12/12

Rows all superset with v-grip lat pulls, 120x20x4

Bent DB raise, 40x15/10/10, superset with curls and cable tris

[Nmowery]

4/23, WW - banded face pull/pull apart x2, banded tris, machine bench 35 per side

Bench, 255x6x6

That was it...goofed off and talked between sets and ran out of time. Oops.

[Nmowery]

4/25...took an extra day between bench and squats to shoot for a PR

Wenning warmups - prone leg curl 25 lb, reverse hyper 90 lb, leg press 2 plates per side

Buffalo bar squat...145x5/235x5, 285x3, 325x3, 355/395/435/475x1. Mission accomplished with the 475 - not only set a 10 lb PR, but fuckin smoked it. First thoughts after racking it was to add more, but I’ve been down that road before and it never works out well.

Leg press, 5 plates per side x12x3, reverse hyper 4 plates x20x3, and 4 sets of calves to finish

[Nmowery]

4/26, back day - wenning warmup with bands

pull-ups x15/12/12/11 for 50 reps total

seated cable row, 160x15, 180x12, 200x10x2

Trx face pulls x3, triceps x2

[Cellardweller]

Nice PR.

[Nmowery]

Nice PR.

Thanks. Still kinda irks me that I feel like I could’ve gotten a little more, but gotta tell myself to not be greedy.

4/28, WW...a little different, 4 sets of bands for shoulders, but also cable tris 60 lb and cable flies 40 lb

Dips, 5 sets of 10

Machine shoulder press, 70x10, 55x12, 45x20/20

Cable laterals, 40x10x3. SS with barbell curls, 65x10x3. Damn I suck at those!

[Nmowery]

4/29, WW - seated leg curl 35, KB swing 30, RH 100

Yoke carries, each set about 200’, give or take

315/355/415/455/455

Duckwalk swings, 100x15, 120x12/12, 140x10. These are great for a deadlift replacement, on the kind of days where you’re coming off a squat PR.

Leg extensions, 25x20x3 with 4 sets calves

[Nmowery]

4/30, WW, banded face pull/pull apart, lat pull 60 lb

hammer strength row, 70 per side x15x5

Parallel grip lat pull, 140x15x5

Cable lawnmowers, 80/90/100/100x12, SS with machine curls

[Nmowery]

5/3...was a lazy POS and took an extra off day for no good reason

WW, band stuff, DB press 40 lb

Smith shoulder press...95x??, 135x8, 185x5, 205/225/235x2. Little PR there.

Hammer strength decline, 3 plates per side x10x2. Added a 25 to each side for 6x2.

Banded tris for 3 sets, SS with seated lateral raises and then 2 sets cable curls