Yeah, I’m on “drugs”.
1 Like
6/15
dumbbell flat bench 3 x 10 w/45s, 60s, 75s
dumbbell flyes 3 x 12 w/30s, 40s, 50s
cable cross over 3 x 24 w/25s, 30s, 35s, 1 x 21 w/35s
machine dips 3 x 15 @ 140, 190, 240, 1 x 12 @ 240, 2 x 15 @ 190, 140
reverse grip curls 3 x 10 @ 50, 80, 100
96 degrees & 90% humidity yesterday at 4:30 pm, saw 60 something guy “power walking” in our subdivision and I almost stopped to offer him a ride; I had to send my clothes to laundry after walking from car to courthouse. I’ve also noticed I’ve been fogging up car windows lately when I get into car about 6:30 am after a workout. That’s a first.
1 Like
6/16
seated barbell OHPs 3 x 10 @ 65, 95, 95
Smith machine OHP 2 x 8 @ 95, 1 x 5 @ 135
dumbbell leaning lateral raises 3 x 10 w/12.5, 15, 15
cable pulldowns to waist 3 x 10 @ 55, 65, 65
machine rear delt rows 3 x 10 @ 100, 100, 115, 2 x 8 @ 115, 100
short barbell reverse curls, 3 x 10 @ 60, 80, 100
I did seated OHPs on a bench with supports which hold the bar too far behind me to be useful. I probably looked like a circus act trying to get up and out of that thing. A 50 something guy later did behind the neck presses on it, but I was too tired to go back and try that. Never see people using it though it’s in center of the gym. Despite this I had a good shoulder workout, and I’ll try to use it again. Oddly, this workout pumped even my arms.
3 Likes
90% humidity? My son is a congressional intern this summer and has been complaining about the humidity in Washington DC. We live in a dry area. I don’t know how you all do it.
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- buy a motorcycle and/or 2) install a deep swimming pool (over 8’ depth so water stays cool) Law partner installed a chiller as well.
Otherwise hover around an a/c unit.
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Try the Philippines. Winter time is 85% humidity.
Northern Alabama must feel great compared to that.
1 Like
CL, you show me your thermostat and I’ll show you mine.
2 Likes
6/17
seated cable rows 3 x 15 @ 100, 150, 150
different machine rows 3 x 10 @ 100
machine overhead rows 3 x 10 @ 90, 140, 140
cable pulldowns 3 x 12 @ 80
cable curls 3 x 10 @ 50 or so
dumbell curls 3 x 10 w/25s, 30s, 35s
Easy second back workout of week mostly because of the crap I ate last evening.
2 Likes
6/18
barbell bench 6 x 6 @ 135, 155, 175, 195, 175, 155
incline bench dumbbell flyes 6 x 12 w/ 25s, 30s, 30s, 35s, 35s, 40s
cable cross overs 4 x 15 w/35s, 1 x 15 w/42s
2 Likes
6/19 garage
hung from pullup bar 3 x 15 seconds. Had no idea these would be hard. Really hit shoulders hard. Trying to improve pullups, and this is first step.
leaning lateral raises 3 x 10 w/15, 20,20
3 Likes
6/20
more hangs from pullup bar 3 x 20 seconds.
6/21
deadlifts 1 x 8 @ 135, 1 x 6 @ 225, 2 x 5 @ 275, 295, 1 x 4 @ 305
close grip cable pulldowns 3 x 10 @ 100, 120, 135
machine rows 3 x 10 @ 100, 125, 125
3 rounds of seated cable pulls (125 each) supersetted with straight arm cable pulldowns (40 each)
dumbbell curls across chest 3 x 10 w/20s, 27.5s, 30s
cable rope curls 3 x 10 @ 40
Great back workout. I omitted dumbbell rows in favor of some bicep work. I was still feeling the deadlift work. Got to do more hanging from pullup bar on way to better pullups. The weekend ones I did produced lasting sensations in forearms, arms, shoulders and upper back. I laughingly call them my 2nd shoulder workout of week.
3 Likes
6/22
incline barbell bench 4 x 10 @ 135
dumbbell flyes 4 x 20 w/27.5s, 30s, 35s, 40s
cable crossovers 3 x 24 w/25s, 30s, 35s
machine decline press 3 x 10 @ 90, 180, 180
machine dips 4 x 15 @ 190, 240, 210, 190
This felt good; pumped hour later while writing this.
Yesterday’s back workout felt good all day. Several moose in the gym for a change.
4 Likes
6/23
machine shoulder press 5 x 10 @ 90, 110, 140, 160, 180
dumbbell front raises 5 x 10 w/15
cable leaning lateral raises 5 x 10 @ 15
machine rear delt work 5 x 10 @ 100, 100, 115, 115, 130
one set of 8 reps each of dumbbell front raise, lateral raise, bent over rear delt raises, cable front raises
short barbell reverse curls 3 x 15 @ 60, 80, 100
Pump workout. Machine presses required light accessory work until rear delts which surprised me.
2 Likes
6/24
barbell rows 4 x 10 @ 125, 185, 225, 245
cable close grip high pulls to chest 3 x 15 @ 135
seated cable rows 3 x 15 @ 110
machine rows 3 x 15 @ 135
machine high pulls, seated, 4 x 15 @ 110, 140, 160, 180
barbell curls 3 x 10 @ 50, 60, 70
hammer curls 3 x 10 @ 20, 25, 30
3 Likes
6/25
incline bench 4 x 10 @ 95, 110, 135, 155
dumbbell flyes 4 x 15 w/25s, 30s, 35s, 40s
machine decline bench 5 x 10 @ 140, 160, 180, 200, 220
3 Likes
6/29
close grip cable overhead pulls to chest 4 x 10 @ 100, 120, 120, 120
seated cable rows 4 x 10 @ 115
machine rows 4 x 12 @ 130
machine seated overhead alternating rows 4 x 10 @ 90, 140, 140, 140
spider curls 4 x 10 @ 40
hammer curls across chest 4 x 10 @ 25, 30, 30, 30
preacher curls 3 x 10 @ 40
good pump.
3 Likes
6/30
flat bench 2 x 10 @ 135, 155, 1 x 8 @ 185, 1 x 5 @ 205, 1 @ 225
machine upper chest press 3 x 10 @ 90, 140, 160
machine lower chest press 4 x 10 @ 90, 140, 180, 200
incline bench dumbbell flyes 5 x 10 w/30s, 40s, 40s, 40s, 40s
machine dips 4 x 15 @ 140, 190, 240, 260
Got a bit more than a pump today.
3 Likes