Leg extensions 2 x 10 @ 160
same 2 x 10 @ 120
SSB squats 2 x 10 @ 194
same 2 x 10 @ 240
seated leg curl 2 x 10 @ 140
same 2 x 10 @ 120
dumbbell shrugs 3 x 10 w/100s
I think I’m finally getting stronger with squats. Workout requires I keep “3 in the tank” at end, so I didn’t try 315 today. 100s for shrugs are getting easier, will probably have to move to barbell ones for heavier work, but they’ve seemed easier that dumbbells in the past.
Still amazed at Crippler’s near death experience story yesterday. Toughness beyond strength.
9/21
wide grip pullups 5,5 (suck at these, did about 15 attempts to get 2 almost decent sets)
neutral grip pullups 5, 5 (much easier)
incline dumbbell press 2 x 10 w/65s
same 2 x 10 w/50s
cable fly 2 x 10 w/30s
dumbbell pullover 2 x 10 w/75
same 2 x 10 w/60
rear delt cable laterals 2 x 10 (each side) w/10
Felt great after this workout. Wide grip pullups are a challenge.
lying hamstring curls 2 x 10 @ 120
same 2 x 10 @ 90
deadlifts 2 x 10 @ 275 (315 seemed like it was killing me today)
same 2 x 10 @ 225
leg press 2 x 10 @ 360
same 2 x 10 @ 270
Yesterday’s lunch at lunch meeting was miniscule, and had to cut it short for for 5 hrs court appearance that was taxing.
Wife didn’t cook so I had 3 pieces pizza. This morning I couldn’t lift anything meaningful, and I had wanted to go to 330 deads.
leg extensions with a hammer strength machine that made 100 lbs feel like 175+. 2 x 10
same, with 70 lbs
belt squat machine 2 x 10 @ 315, broke parallel
same 255 lbs
dumbbell shrugs 2 x 10 w/105s
Did leg day at brand new gym that has a belt squat machine and 5 lb incremental dumbbells up to 125. Considering doing leg day at that place for $10/month. They have a mystifying hammer strength leg curl machine. Of the 5 or so guys there no one knew what the machine’s v shaped padded movable device was for, other than it looked like it was to spread the legs. That can’t be right.
Just decide what length of chain is most comfortable so you can operate the brake safely, then insert the carabiner at that spot into chain and then into belt while it’s around your waist. The belt is placed exactly like using it for weighted dips except you’re hooking both ends of belt together into the carabiner. I’m assuming the cable is coming up between legs at 90 degrees to the floor, those machines best replicate a squat.
Now, you can tell me how to use a state of the art hammer strength machine for leg curls. I’m stumped with an odd, padded v shaped trough like movable piece that looks like it goes between the legs, but it doesn’t work between the legs. I couldn’t find anyone to demonstrate it at 5 am today.
9/28
wide grip pullups 2 x 7
neutral grip pullups 2 x 7
incline dumbbell press 2 x 14 w/65s
same 2 x 15 w/52s
fly 2 x `15 w/35s
dumbbell pullover 2 x 15 w/75
same 2 x 15 w/60
rear cable laterals 2 x 15 w/12.5
Idea for these workouts is to get to maximum reps prescribed and then increase weight and go with minimum reps and work up. I’m doing all this while trying to walk every morning before gym and driniking one gallon of water daily. Down to 235 this morning, about 20 lbs lost since April. Still got a slight gut so I’ll continue on diet awhile longer. Eating egg whites for breakfast helps a lot.
Looking strong. I tried the protein Bloody Mary last night , not bad. Could have used more hot sauce. While drinking it I realized it has been years since I’ve had tuna.
Tuna’s the “go to” after protein powder and one would never know tuna’s in that drink as long as there’s hot sauce. I might try jerky garnish like the photo.
Your typhon experience seems a lot like the hurricane that went through Florida a few days ago. We were lucky in Louisiana because of a cool front that pushed that thing away from us. If that storm had been able to travel up the gulf a few hundred miles further, Louisiana and the panhandle of Florida could have seen something larger than a category 5. Camille like.
10/4
leg extensions 2 x 10 @ 100
same, 60
belt squat machine 2 x 10 @ 320
same, 275
leg curl 2 x 10 @ 100
same, 80
shrug 2 x 10 w/105s
Belt squat machine almost seems like cheating, but I’ll keep doing it. Had to join an additional gym to use it. Like present gym too much to just use new one.
wide grip pulllups 2 x 7
neutral grip pullups 2 x 7
incline dumbbell press 2 x 15 w/52s
same, 42s
fly 2 x 15 w/42s
dumbbell pullover 2 x 10 @ 80
same 3 x 15 @ 65
rear delt cable lateral 2 x 15 @ 10
Too tired for kicking and screaming today. Woke up, packed car, shaved, dressed, then realized it was 3 am. Went back to bed and slept until 4:30. Jeez.
