Cable Triceps Pushdown
4x12@35
Cable One Armed Curl
4x10@12 R/L
Cable Face Pulls
4x12@35
Day 1, CG Bench
DB Bench
10@25s, 3x10@30s
CG Bench
5@95, 4@115, 4@125, 4@135, 2@145…cut it early because I was unsteady and terrible, 2x5@125, 4@115…right pec started to feel like it bunched up and became very tight. Not torn or tweaked but just uncomfortable and tight so I stopped early and did not do accessory bench.
Chest Supported Row
5x8@70
HS High Row
4x10@2 plates
Rear Delt and Machine Row stuff to combat tight pec
5/2/16…Moved to a new city for graduate school so I had to find a new gym. My tuition allows me to use the student recreation center gym for free so that’s what I’ve been trying out the last 2 workouts. So far, so good. It has a few issues but overall I think things I can work through.
Box Squats
bar, 5@95, 5@135, 3@185, 5x3@205
*Again, I felt weak and slow. I did my best to get work done though
Front Squats
10@bar, 3x5@95…I got a wild hair to give fronts a try again and they felt surprisingly good. I know I would have to go much heavier to get anything out of them but I might give these a go to train consistently and see what happens.
Conv DL
bar, 5@135, 4@225, 5x4@255 with 5 sec hold at the top…felt pretty good but I was kind of rage lifting at this point but it was working and the weight felt smooth.
Leg Press
3x12@2 plates
One Legged Leg Curl
3x10@30 R/L
Sumo DL
5@135, 4@225, 4@255, 4x4@285 (belt, RPE 8), 2x2@305 (RPE 9)
*First reps flew off the floor on all sets.
Squat
bar, 5@95, 5@135, 7x3@185 (75 sec rest between each set, no belt first 4 sets, added belt for the last 3 sets not because of difficulty but because I was suppose to have it on initially)
Leg Press
4x10@210
Ab: Cable Rope Pulldown
3x12@70
Cable Pullthroughs
3x12@60
Cardio: Track: Walk 2 laps, run 3 laps, walk 1 lap, 3 laps: sprint long stretch and walk short stretch
Bench
bar. 8@75, 5@95, 4@115, 1@125, 1@135, 1@145, 2x4@130, 2x4@120
*These were very difficult, I had to drop in weight on bench because I was using too much straight pec to get the weight up, my back and knee was bothering me.
Sumo DL
bar, 2x5@135, 5@225, 3@255, 3@275 (belt), 3x3@295 (RPE 9), 3x1@315 (RPE 9)
*not thrilled with this DL session but my right knee was bothering me a bit. My new school schedule has me standing bent over a cadaver during dissection for 4 hours and then seated in class for 4 hours so I will have to find a different day of the week to do workouts. It was just too stiff.
Paused Squat
bar, 5@95, 5@135, 3@165, 6x3@185…pretty easy and I felt like it moved very well.
Paused Bench
bar, 6@75, 5@95, 3@115, 5x3@130 (RPE 8)
*The benches that are at my new gym are a little harder to hold my arch in plus I am now doing self-handoffs so it should have been easier than what it was today but I’m happy overall with it.
Paused Incline Bench
5@65, 4x5@85
Paused DB Bent over Row
4x10@50 R/L
DB Curl
4x10@20s
Cable Face Pulls
4x15@50
Cable Triceps Pushdown
3x12@50
Eccentric Pause Squat (pause at sticking point on way down and finish lift)
bar, 5@95, 3@135, 6x3@165…pretty easy actually and felt like I had good form
RDL
4x7@205…could def go heavier next. Got great work in the hams and glutes