Reads like the gauntlet has been thrown…
I read recently that a really jacked guy warms up on shoulder days with 4 x 10.
8/9 no gym. Lower back still hurts from deadlifts after 5 weeks off. Even so, I really like new gym’s rack pull cage, something I’ve missed for last 2 years.
Crippler, I managed to do 10 pretty ugly handstand pushups. Didn’t bother my back. I’ll try to keep doing these.
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Alright, I’m back in. Handstand pushups it is.
8/10 old gym
barbell bench 1 x 10 @ 45, 2 x 10 @ 55
cable flyes 3 x 10 @ about 130
seated machine presses 3 x 10 @ 90, 110, 130
another machine press, different angle, 3x 10 @ 90, 110, 130
lateral raises 3 x 10 20, 25, 25
Truly sore to the core today but back is now fine.
ut oh, the boys are playing handstand again!
Yep. I’m making a run at them tomorrow.
I just knocked out seven.
Boys will be boys.
8/13
Saturday 10 handstand pushups
Sunday 10 more, (better form) 50 regular pushups,
three about 75 foot farmers’ walks w/110 each hand
2 x 5 pullups
today new gym (empty at 6:15 am)
rack deads 2 x 10 @ 135, 225, 1 x 5 @ 315, 1 @ 355, 335
barbell rows 3 x 10 @ 135, 225, 235
good mornings, bar only, about 15
hamstring work on a really great apparatus, about 45
Feeling stronger
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Adequate workout. The barbell rows with 235 x 10 is notable.
hel 320, barbell rows really help deadlifts.
8/14 old gym
dumbbell benches 4 x 10 w/ 30s, 50s, 60s, 70s
dips 3 x 10
cable flyes 3 x 10 @ about 140, 160, 170 (weight calibration on machine’s anyone’s guess)
machine presses 3 x 10 @ 65, 65, 80
another machine press 3 x 10 @ 90, 110, 110
8/16 new gym
good mornings 3 x 15, empty bar, then 95, 115
rack deads 2 x 10 @ 135, 225, 1 x 8 @ 315
barbell rows 3 x 10 @ 135, 225, 225
hyperextensions 3 x 15
safety bar squats 3 x 10 @ empty bar, 25s, 35s ( bar weight ?, just heavier)
hammer curls 3 x 10 w/25s, 30s, 35s
Great equipment.
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Is this at 0500?
Yes. I’m only one there. I was still the only one there on Monday at 6. The other 34 guys must lift after 8 am or in afternoon; this gym is well used.
safety bar weighs 65 lbs. So squats today were 120, 135. Different feel.
8/17 old gym
bench press machine 3 x 8 @ 170, 200, 200
cable flyes 3 x 10 @ 220 calibration on machine, seems wrong
hammer curls 3 x 10 @ 34, 40, 40
Insufficient food/carbs yesterday = today’s workout. Upper back sore.
Nice… a private gym ! I would love to try a safety bar squat…
OG, safety bar squat is interesting. Can’t use as much weight, yet.
Saturday 10 handstand pushups
8/20 old gym
ssb squats 3 x 10 @ 155, 155, 205
rack pulls 4 x 5 @ 135, 225, 315, 335 1 x 1/4 @ 365
dumbbell rows 3 x 8 w/60s, 70s, 80s
60 hiper extensions
8/21 regular gym
machine bench press 3 x 10 @ 150, 200, 230
dips 3 x 10
cable flyes 3 x 10 up to about 75 each arm
OHP 3 x 8 @ 95
dumbbell high pulls 3 x 10 w/ 25s, 40s, 45s
machine press 3 x 10 @ 90, 110, 110
preacher bench 3 x 8 @ 90
8/22 no gym
10 handstand pushups, adequate form
1 x 50 pushups
If I can just make myself do handstand pushups several times a week I think I could substitute those for a good shoulder workout. Crippler needs to push me.
I was thinking of adding them to my conditioning nights as a something I do at the end.