Back...Into the Deep End

Tuesday.

Standing Abs, face pulls, Tri’s pushdowns.

BE: 5’s up to 3x3@ 205/ 3x5@ 185
Wide; 3x10@ 135

1 arm seat. hammer rows: 6’s @ 110, 135, 160 (3 plates+row arm).
2x3each @ 185.
Finished with 3’s @ 110, alternating sides, until I had 30 reps each.

Shrug machine, standing: 6’s at 1plate each side, 2, 3 plates.
Finished with 6x6@ 3 plates+a 25#.

Oly high pulls: 3x3@ 95/ 5x1@ 135
Standing cable fly: 5x15@ ?

AB/ AD machine, same both sides: 2x15@ 90, 110
6x6@ 150.
Finished with a 25 rep drop set, then 50 reps at 60#.

Had a little pump…top and bottom :):smirk:

1 Like

Thurs., 4/5

3 Sets of Abs, pulldowns, Tris.

SQ: Up to 6x4@ 275
Paused- 4x4@ 225 (in the hole)
Back Raise: 3x10@ +80/ 3x10@ bw
Lying Hams: 5x10
More Abs…

Friday.

Standing Abs and face pulls.

DB fly: 30@ 20’s/ 2x10@ 30’s/
10@ 35, 45, 40, 30.

Decline: 3x30 reps w/bar. 2x20@ 95. Waiting for a bench.
BE: 5’s @ 135, 135, 155, 185
6x3@ 205
Dips: 5x10.
Lots of band work ect…

Sunday, 4/8

V-Squat machine:
2x10@ 225
10@ 315
3x15@ 405
Goblet SQ super-setted after each: 10@ 50#

RDL; floor to lockout: 5x10@ 225
SQ:
2x10@ 135
3x10@ 185

That is all.

Monday
Rush hour, no bench; worked around it.

Seated hammer rows: 2x15@95
6x8@ 115
Weight= per side; burned these up pretty quick.

Hammer Inc. Up to 6x6@ 185.
DB flat: Up to 6x10@ 60’s
Dips: 5x10
Lots of band stuff.

Weds., 4/11

SQ: worked up to 1@ 255, 285
10x1@ 305.
Paused: 4x3@ 245.
Mod sumo: 6x3@ 315. Speed.
Seated calf: 6x6@ 3plates.
Leg press: 5x15@ 480. 40 rep drop to finish.

Thursday.

DB press/ mid inc.: 10@ 40, 50, 55, 60
BE: worked up to 3x5@ 205
closer grip: 3x5@ 185.
Pull ups: 4x6
OHP: Up to 1 @ 135, 155
3x1@ 175
3x5@ 135. Top sets had a bit of ‘push’ to them.
Band work during, Abs at the end.

Friday the 13th.

DL: worked up to 1@ 275, 275, 315, 345.
2,3,3,3,@ 365.
RDL: 4x6@ 315
Front SQ: 2x6@ 135
4x6@ 185
High pulls/ cleans: 5x3@ 95 for each.
Abs; sets before and after.

1 Like

Sunday, 4/15; mostly squats today.

Seated ham curl:
8’s @ 90,90,100,115, 3 sets @ 130.

Squats:
Warmed up to
2x2@ 225 & 255.
3x5@ 275

Paused at depth:
1@ 225, 245, 265, 285, 275, 275.

Squats: 3x10@ 185.

As the owner of the easiest cramping hams around ham curls at 130 is pretty respectable.

Funny H320; I do like that machine ‘for da pumps’ sometimes.

Off/ out of work for last 4 days; here’s a catch up.

Tuesday, 4/17.

Abs and face pulls
BE: Up to 5x3@ 205
DB low incline: 6@ 60, 70, 80; 3x8@ 70’s
Cable fly: 4x15@ ?
Bench; 5x10@ 135
Lots of band stuff.

Weds.

Pulldown pumps: 3x30, Abs.

Rack pulls, at knee (wouldn’t set lower)
2x5@ 225, 275.
2x1@ 315, 365.
6x3@ 405.

Bent rows:

5@ 135, 155.
3x5@ 185.

Seat calf: 5x10@ 3plates.
Plate front raise: 5x10@ 45.
super-setting these 2.

Bandwork, Abs.

1 Like

Thursday; some light SQ pumps.

SQ with various stances:

3x10@ 135.
3x5@ 185.
2x5@ 225.
10@ 135, 185, 225.
3x10@ 185.

I know, it reads a bit strange; just went up and down…more or less.
Band work and some chit-chat also.

Spent Thurs/ Friday in a State Pool Certification class ( for work of course).

11 hours a day, of bus rides and class time.
96% on test.

I learned 2 main things: I wont get into a hot tub, unless I’M taking care of the chemistry and equipment; I wont do THAT because the chemistry and equipment is dangerous !!!

Pretty intensive class; water chemistry is no joke. I’m taking care of our pool/ hot tub this summer (5 days a week), and looking forward to it.
I’m already picking out my new suits for the season :wink:

Just wear your singlet! You know you already have it on under your clothes!

Ah man, do not mess up my hot tub for me. One of the true pleasures of life.

1 Like

Yup. Singlets and hot tubs…Oh My.

Just make sure to use a test kit…often !

Monday, 4/23.

Cable crunch: 10x6@ 160; 30 sec. rest between.
Seated Hams: 10x6@ 100; 30 sec. rest " ".

SQ:

Up to 3x5@ 285.
Front SQ:
2x5@ 185, pretty loose.
4x10@ 135.

To remind myself.

Started doing isolation/re-building for my right shoulder/upper back; 4 times so far. I’m planning on twice a week.