3/11
Braved the severely flooded gym parking lot from all our rain; there was a current. Still no deadlifts. SGHPs 3 x 6 @ 95, 115, 135; dumbbell rows 3 x 10 @ 75, 100, 120; seated machine low cable rows 3 x 8 @ 160, 180, 200; chins 2 x 4. Enough. Not quite l00% hammie yet.
Hope your hammy is feeling better. It’s good to see you’re staying in the groove with most of your lifting.
3/15
Chest. Walked on treadmill 3/4 mile for hammie’s sake; did same yesterday and didn’t have any pain all day so I’ll use this as part of warmup; not anxious to get back to squats/deads yet.
Incline dumbbell press 3 x 8 @ 50, 60, 70 (can’t get the 80s to bounce off my knees enough into position for lifting) ; 2 versions of cable flyes, 3 x10 each, up to 65 lbs each arm; dips 3 x 10. Hammie feels good presently.
3/16
Shoulders
Treadmill 10 minutes, then 2 x 5 pullups, standing dumbbell presses 3 x 8 @ 35. 45, 50; machine seated presses with free weights 2 x 8 @ 90, 180, 1 x 6@ 200; cross over cable lateral raises 3 x 10 @ 25; shrugs 4 x8 @ 135, 225, 315, 415, 495.
Serious shrug weight there.
Thanks GV.
3/17
Back, still w/o deadlifts. Machine rows 3 x 10 up to 220; then SGHPs 4 x 6 @ 95, 135, 145, 150; dumbbell rows 3 x 10 w/90s, 100s, 120s; then chins 1 x 5, 1 x 3. No chin stations available earlier. No plazma today.
3/22
chest
Warmup now includes treadmill l mile fast walk for keeping hammie (or back) loose. Today did dumbbell flat benches 6 x 8 @ 30, 45, 55, 75, 80, 85; low cable work and then waist high cable flyes. No dips today.
3/23
shoulders
Treadmill fast mile. Standing dumbbell presses 3 x 6 @ 30,40,50; standing barbell presses 2 x 6 @ 85,95; lateral raises as per Ben Bruno’s 3/16 article 3 x 5,4,3,2,1 w/10 lb dumbbells (interesting); front raises with pairs of plates 3 x 8 w/25s, 35s, 45s; shrugs 4 x 10 @ 135, 225, 315, 500 (remembered the 2.5 plates this time). Hope to get stronger in the press exercises, soon.
On occasion there are some really good tips in the articles on here.
solid work Biker…hopefully the hammie issues are disappearing the rearview mirror
GV, you could easily write articles on here. OG, hammie is ok at moment, just driving bothers it.
3/24
back
Still no deadlifts. SGHP 5 x 6 @ 95, 115, 135, 185 (4 reps here), 155; pullups 3 x 5; dumbbell rows 3 x 10 @ 95, 110, 120; machine pullovers with free weights 2 x 8 @ 90, 180.
Thanks biker I offered but they didn’t even answer back.
3/29
chest
No conventional warmup today. Just dumbbell benches 4 x 8 @ 35, 55, 75, 90; low cable work 3 x 10 @ 35, 50, 75; cable flyes 3 x 10 @ 45, 50, 55; dips 3 x 10; machine incline presses w/free weights 2 x 8 @ 90, 140 1 x 5 @ 180. Felt strong this morning; 90 lb dumbbell benches felt good.
3/30
shoulders
Warmup, then seated barbell presses up to 1 x 6 w/l00 lbs; standing dumbbell presses 3 x 6 @ 35, 45, 50, then did some seated ones 1 x 6 @ 60; lateral raises, front raises with plates, then some shrugs with l00 lb dumbbells for a change. Kind of off day.
3/31
BACK
Warmup, then cable pulls sets up to 1 x 10 @ 220; experimented with Meadows’ rows, 6 x 8 up to l00; chins 3 x 5; then dumbbell rows 2 x 10 @ 90, 110. Meadows rows gave different feeling.
4/1
general stuff
Forgot SGHPs yesterday, so started today with these 1 x 10 @ 95, 1 x 8 @ 135, 1 x 4 @ 185, 1 x 8 @ 155 (still not up to poundages I want but these felt ok); then did some arm and forearm work. I never do much on Fridays.
Great to see your consistency and hard work.
Your dumbbell work is really impressive.
Solid work. You always train really smart.
Taking a few weeks off from deadlifting is a smart move. I dealt with a hamstring issue a couple of years back and kept tweaking trying to pull lightly or with different form.
It didn’t heal until I went without pulling at all for a full month after a meet.
Solid work all around Biker.