Back...Into the Deep End

Mon/10/10

Quad care + pumping party.

Single leg extensions: 5x10 each.
Bodyweight SQ: 5x10
Seat leg press + calf: 3x15+15
Banded RDL: 50
Seat L.P: 3x15
Leg lift, off box+ box squats: 6x10+10
Seated hams: 25, 20, 15, 3x10
Seat cable rows: 5x15
Back/glute raise: 5x15

2 Likes

Weds/10/12

Band stuff: 1x50
Cable stuff: 1x50
Pec deck: single arm, alternated 5x10 each= super pumps.

Floor press:
2x15/ 3x6/ 2x3/ 3@ 225, 245, 260

Close grips: 6@ 185, 205, 225/ 3x6@ 205
Incline DB’s + curls: 4x 12+10, slow and hard.
Standing crunch: 3x15

2 Likes

Thurs/10/13

Working fast= sweet pumps: 30 sec. or less, between all sets…burned it up fast…

Seat leg press + calf: 5x10+10
Seat calf + hard stretch between sets: 3x25
ADduct and ABduct machines: 5x15 each.
Leg raise machine: 3x10
Banded RDL: 3x15
Dead hang, leg raise: 5x5, 10 sec. rest.
Swiss ball crunch: 3x10
Seated leg press: 5x15
Shoulder stuff w/band: 1x50

2 Likes

Mon/10/17

Seat leg press + calf: 2x25+25
Band stuff: 2x50

Quad rehab/warm-ups: 1 & 2 leg, bodyweight box Squats, misc. stance…leg lifts.

Seated hams: 4x8/ 4x8 pretty hard.
Leg raise: 3x15
Standing crunch:3x8
Cable pushdowns: 6x8
Seated leg press: 5x15

2 Likes

Weds/10/19

Straight arm pulldowns + face pulls: 2x10+10
Pec deck + rear delt: 2x 20+20
Pec deck: 5x10.
All above, hard and controlled.

Mid. Incline DB’s: 2x8/ 8@ 45, 55, 65/ 3x8@ 55’s. Paused+hard flex.
Lying, dead stop Tri’s extentions: 3x10@ 35’s
Seated Hammer rows: 4x10/ 1x25
Cable pulldowns: 4x8

3 Likes

Sat/10/22
YMCA pumps with my lady 8-9a= nothing hard.

Mon/10/24

Seated hams: 2x15/ 2x15
Seat leg press machine: 2x25/ 2x15
Swiss ball back raise + crunch: 2x10x10.
Calf machine; 2x25

Box SQ: 4x5/ 3x3/ 3@ 315, 345, 365
Good M’s: 3x6@ 225

Did a Meadows drop set, with single leg, on a seated leg press machine.
4x8 with long pause between all…constant tension during the sets= super pumps.

Standing cable Abs + Tri’s: 3x15+15…also pretty pumped.

3 Likes

Tues/10/25

Free motion cables:
chest fly + rear fly= 3x20+20.
chest fly= 3x10

Hammer super Inc. machine: 2x10/ 6x6
Decline DB’s: 6@ 40, 60/ 3x6@ 80’s/ 3x6@ 70’s
Rolling Tri’s: 2x25 @ 30’s
1 arm DB rows: 1x25 @ 80 per side.

2 Likes

Thurs/10/27

ADduct + ABduct machines: 3x15, alternating w/no breaks.
Swiss ball back raise + crunch: same as above
Seat leg press: 3x15.

Sumo pulls:
6x3/ 3@ 315, 365.
8x1@ 365, 60 sec. rest.
8x1@ 315, 30 s.r.

Shug machine: 3x10/ 3x20
V-bar set row: 3x15
V- pulldowns: 3x15

1 Like

I’m glad I guessed right. :slight_smile:

A blast from the past- that was a good old boy.

Last 4 days off training- back at it tonight.

9 days out…from vacation :partying_face:

Tues/11/1

Standing singe hams, leg extensions, back raise, crunch= 4x10 each, 10 sec. rest for all.

Box SQ/ low: 6x3/ 3@ 275, 295, 315.
Box sq/ parallel: 1@ 275, 315, 365

ABduct machine: 4x10/ 1x30 drop set finish.
Bodyweight quad stuff: 6x10

Started to crash a bit, didn’t eat enough today= had a Lenny&Larry cookie at the gym that helped.

1 Like

Weds/11/2

Jumped on a plate loaded, and got going…

Hammer super-incline:
5x12/ 2x10’s, 8, 6’s…moving up steadily.

Mid-incline DB: 4x12/ 1x30 drop set finish.
1 arm DB rows: 15 @ 60, 80, 100
Seat cable rows: 5x8, quick breaks= super pumped.
DB rolling Tri’s: 8x8, quick and pumped like above.

1 Like

Fri/11/4

Seated calf: 3x25
Seat leg press: 3x25

Block pull @ 4", conventional:
6x4 going up/ 2x1/ 1@ 365, 405, 435, 455= max for today.

Stiff leg: 2x6@ 225, 275, 315.
Swiss ball reverse hypers: 2x25
Dead hang leg raise: 5x5

1 Like

Extra day of work today- I’m 5 days out, from 10 days out of town :clown_face:

1 Like

Enjoy the time off.

Thanks, you bet I will.

Still time for a couple Gun Show Sessions before we leave Weds. AM… :mechanical_arm:

Mon/11/7

Vacation Pumps Night.

Back raise+ crunch+ bands: 3x10+10+30
Leg extensions: 3x15/ 3x10
Seat leg press + calf: 3x15+15

Pushdowns + pulldowns: 3x15+15
Standing laterals + press: 3x15+15

Hyperextension/Glute raise: 5x10 +45plate.
Hyper/ Nordic ham curls: 3x10

Assist machine/ pullups+dips: 3x10+10.
Cable crunch + face pulls: 3x15+15
Lying hams: 3x10

Hard working super-sets, across the board= So pumped up, I almost shaved and tanned… :sunglasses:

I still might…

1 Like

Tues/11/8

Hammer pulldown machine: 8x10, hard and controlled.
Shrug machine: 2x20@ 135, 185.
Med ball, overhead side bends + BTN press: 2x20+20.
V-squat machine: 5x10
Cable curls: 5x10
Cable Tri’s: 5x10

3 Likes

Back after 12 days off work- 14 days off training.

Did 1 hotel session= nothing worth noting.

Back at it tonight.