I had a meatball and blue berry party afterwards; NOT in the same recipes 
Sorry, no pics.
Funny gym story last night; I’d joked about this prior.
When I started to train, it was 1 (me) on the ‘lower body’ side, and ALL other 17 dudes doing curls/BE stuff Sadly, it showed on most of them.
I was soon joined by 2 teen girls, and a 20-ish gal as well; I think the 4 of us, out-trained the rest of the gym…just sayin!
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I’m glad you’re back in the game. Also, your “new” training partners must be beasts too.
Thursday; Rec center, Smith machine party.
Decline press: 2x12@ 135, pump
3x6@ 175, quick press, slow lower
Low incline: 2x6@ 195, same
Mid incline: 3x10@ 135
Seated calf: 2x20@70/ 2x8@ 105/ 5x5@135
AB/AD: 5x10 each
Behind neck press (smith): 2x15@ 95
Front: 6x6@ 135
face pulls/ pull aparts; 100 each. Yes, I counted.
Friday, 9/29
Abs, laps…rolling a little.
Pulldown pump: 2x30
Pull-ups: 5x5
Belt SQ: 2x10@ 300/ 5x3@ 500/ 3x10@ 300.
Quad extension: alternating 5’s, 2x50
Belt SQ: 2x10@300, superset with above.
ab wheel; 5x5.
Mon, 10/2. Lower body pump party.
Lying hams
AB/AD machine
Leg press
Smith close SQ
Seated extensions
Smith snatch pulls/ RDL’s… Still feeling the lying ham curls.
Tues, 10/3; at the big gym.
Floor press/ football bar: 5’s @ 135,135, 155/ 3@175/ 1 @ 195/ 5x3@ 185. New, different, but felt alright for the 1st. time.
Pull-ups: mixed in 7x5 with pressing.
Mid Incline: Same as above, but 5x1@ 185 to finish.
5 rounds of: 10 cable crunch + keg carry, 85lbs. x 100’. Two arms under, keg up at chest level…Better than I thought I’d be
Thurs, Rec Center, before work; another pumping party.
Quad extension: 4x20, adding 15 every 5 reps; 100-145.
Seat calf: 5x10@ 135
Seated leg press: 5x20@ 300, super set with calf.
SQ/ 5 close+5 normal stance: 5x10@ 135.
Seated lateral machine: 2x15@50/ 5x52 90/ drop set to finish @ 40reps
OHP: 5’s @ 95, 95/ 5 sets@ 115.
Lots of pull aparts mixed in.
Sat morning; new machine/moves= new (good) pain
Two days later, and NO soreness/fatigue from the seated lateral, OHP work. BUT, my upper lats are sore as hell. Forceful press, then fighting the eccentric (on laterals)= serious shoulder stabilizing; as I was reminded by my P.W.
Feels like good, hard work; just surprised at HOW sore things got. More hard work, after my work today…
Most people don’t understand the good sore feeling.
Dang right Cripp; totally agree.
Sat, 10/8, at the big gym.
Did the first 3 moves, circuit style:
Football bar bench: 3x5@135/ 5@155/175/ 3@195/ 5x3@ 215.
Standing calf: 2x5@ 225/275/ 4 sets @ 325.
Pull ups: 5@bw/ 5@ +25/ 5x3@ +45
Incline press: 5@ 135/ 155/ 5x3@ 185.
Some band work; not much. Did Inc/ football bar with a ‘shoulder saver’ type set-up btw; I’ll stay with it for awhile.
Monday @ Iron Warrior.
3 sets of Abs,face pull, calf.
RDL+ shrugs, 3x5 each @ 185
3" block pulls: 5@ 235/ 295
3@ 345
1@ 395
cluster set; 3x3@ 365
Stiff-leg pulls: 3x5@ 295
Shrugs : 3x5@ 185
Pulldowns : 8@ 100/ 120
6@ 140
3x4@ 160
10 face pulls after each pull down.
Tues., 10/10, Iron Warrior.
3 sets of: seated calf, seat Hams, Rev. hyper (had to try it; not bad)
SQ: Up to 3@225
1@ 255
1@ 285
4x6@ 225
Belt Sq: 10@400
(Quads) 4x10@ 500.
Mid-incline press: 5@ 135, 155, 175.
6x2@ 190. Last week, I struggled with 3’s@ 175, so this felt pretty good.
Football bar : 3@ 135, 155, 185, 205
3x3@ 225. Again, big jump from last time, but mostly, I’m getting used to the bar.
Face pulls: 10x10 mixed in with pressing; pretty hard w/ a band.
Thurs., 10/12
Abs, face pulls, calf: 3 sets each, of 10-15.
Football bar BE: Worked up to 5x3@ 225.
Pull ups: in between BE sets: 2x5@ +25
5x3@ +45.
Incline BE: Worked to 3x3@ 175, so-so.
Strange finish: Alternating 5 Inc, singles @ 185, with 5 power shrugs @ 200lbs frame (strongman carry…thing).
I was taking breaks in between, then finished with:
5 singles @ 185, and 5x5 frame power shrugs, no rest at all. Just back and forth…Super pump, super strong feeling, and not bad for conditioning by the end
Saturday, at Iron Warrior Gym.
Seemed to take awhile, but it got a bit heavy, so rest was in order…
Abs/ seated hams/ calf: 3x10 each, one big circuit.
Trap bar block pulls (just below knee): Did some RDL’s and shrugs on the way up.
4’s all the way up to; 4@ 295
@ 345
@ 385
4x4@ 415
RDL’s, same blocks: 3x4@ 345. Pretty intense.
Belt SQ: 5x5@ 500; a minute rest on all.
That is all.
I’ve been recovering, from these latest workouts, pretty darn well. Been doing better at eating more/ upping my calories.
My thanks, Smore’s poptarts, peanut butter in granola, Surge Recovery shakes, and sleep
Most importantly, as always, My P.W.
Monday, 10/16; After work at Iron warrior.
4 sets of cable crunch, DB power flies, face pulls.
Mid-incline BE: Up to 5x3@ 175
3x5@ 155
Pull ups: 3x3@ +45
5x5@ body w. Mixed in with above.
Shrugs: 3x10@ 200
DB power flies: 6@ 50, 50
4x6@ 70
Ab roll outs: 3x10
E-Z curls : 5x10@ 95
Shrugs : 3x10@ 200
Tues; Iron Warrior.
4 sets if Abs, seated hams & calf.
SSB Sq: Something new; really took it’s toll
3x5@ 135
3x5@ 185
1/2 SQ, pins: 4@ 225/ 275/ 315. Tried 365, hit 3, shifted back on 4th and missed it. Otherwise, felt pretty good.
(Andersons I guess)
Belt SQ: 3x15@ 400
Rear delt machine: 3x15
OHP: 3x3@ 95
1@ 135, 155, 175
I wanted to hit body weight (183) over head. Did 2x3 attempts, holding bar and re-setting (not re-racking), then hit 185 with a ‘push press’.
Finished with a drop set of 1@ 175, 3@ 155, 5@ 135.
Mixed in band face pulls: 10x10, pretty hard.
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Damn, that’s a day’s work right there.