It looks like you are getting some great work in.
2 Likes
Thanks Crippler. Gotta say it’s not much fun seeing such light weights kick my butt.
Rack pulls
135 x 10
175 x 10
195 x 10
205 x 10
185 x 10
didn’t take the breathe out of me so much, maybe the cardio’s working
kettlebell DL
pain got in the way, dropped
Hammer curl
17 x 10
20 x 10
20 x 10
17 x 10
17 x 10
Plate loaded shrug machine
100 lbs x 10
100 x 10
100 x 10
100 x 10 felt good
machine bicep
4 sets 10 reps
Seated row
3 sets x 10
Bear hold 3 holds
Bent over DB fly
10 x 10
10 x 10
10 x 10
worn out
5 Likes
been busy, finally getting around to bench day.
Bench first 5 reps pause at bottom, then pause midway
75 x 10
80 x 10
80 x 10
70 x 10
Arnold press
7 x 10
7 x 10
7 x 10
Military press barbell
40 x 10
40 x 10
40 x 10
Cable chest flies
16 x 10
22 x 10
22 x 10
Cable kickback
11 x 10
16 x 7
11 x 10
Dip machine
125 x 10
145 x 10
125 x 10
6 Likes
Trainer, leg day
warm up squat, empty bar, pause at bottom
2 x 15 ouch
Box squat
95 x 5
95 x 5
115 x 5
135 x 5
135 x 5
lunges, he doesn’t like my form, has me holding to straps
x 10
x 10
x 10
goblet squats, raised heels
30 x 10
30 x 10
30 x 10
puffing and panting, can’t get my breath
Hack squats, no weight
x 10
x 10
he says something about do I get a pump from this and I say of course not, I never have, the pump is a myth. Where do people get these ideas?
leg curls
3 sets x 10
seat calf
80 lbs x 12
80 x 12
80 x 12
a little cardio
I am just battered
7 Likes
Bench day. First 5 reps pause on chest, then pause half up
75 x 10
80 x 10
80 x 10
80 x 10
arnold press
8 x 10
8 x 10
8 x 10
barbell OH press
40 x 12
40 x 12
40 x 12
wow, these were easy
Chest DB flies
17 x 10
17 x 10
17 x 10
machine tri extensions
30 c 10
30 x 10
30 x 10
dip machine
145 x 10
145 x 10
145 x 10
been eating, bodyweight up another pound
5 Likes
Trainer day, back
Rack pulls
135 x 10 he was getting all over me for not keeping back straight, I was arching like crazy harder and harder
135 x 10
165 x 10
185 x 10
he stopped me there because he didn’t want me to get hurt, even though I had done 205 last week
Kettlebell sumo DL
30 x 10
30 x 10
30 x 10
I wanted to go up in weight but he didn’t think so
chest support row maching
90 x 10
90 x 10
100 x 10
100 x 10
panting and puffing, he wouldn’t let me rest too long
Hammer curls
15 x 10
15 x 10
15 x 10
he had me spread arms a bit wider, which made it harder
Shrug machine, plates
100 x 10 he told me “don’t let it touch!” which made it way harder
90 x 10
90 x 10
90 x 10
seat row machine 3 sets
bicep machine 3 sets
Bear holds - lie down on knees and hands, lift knees, hold as long as possible
3 sets
Reverse DB flies for back shoulder
so worn out
5 Likes
Bench double pause
75 x 10
85 x 10
85 x 10
85 x 10 surprised how easy that was
arnold press
8 x 10
8 x 10
8 x 10
machine shoulder press
40 x 8
30 x 10
30 x 10
had grip way out, lousy leverage
Chest DB flies
22 x 10
22 x 12
22 x 12
wanted 25 but were being used
tricep machine
30 x 14
40 x 10
40 x 10
dip machine
145 x 12
145 x 10
145 x 10 really hard, wonder if I should come down
gym was crowded, hard to get to stuff
3 Likes
Squat day. No trainer, so took my time between sets.
95 x 5
115 x 5
135 x 5
145 x 5
145 x 5 focused really hard and the last set was easier than the others
Lunges
3 sets x 10
goblet squat raised heels
15 x 10
15 x 10
hack squat machine
20 lbs x 10
20 x 10
40 x 10
seat calf
90 x 12
90 x 12
90 x 12
leg curl machine
180 x 10
180 x 10
200 x 6
Finally!! the leg extension machine was free
90 x 10
110 x 10
120 x 10
5 Likes
Not a fun day.
Got with trainer for bench. Warmup felt a little hard. Didn’t worry about it. We did bench with pause on chest, then pause halfway up. Do 5 reps, then 5 normal. Last week I did 85 lbs no sweat.
So we do 80. Goes fine. He’s going “how do you feel?” I tell him surely I can do 85. So we set up 85, I start - and then everything stops. It’s on my chest and all my might can’t budge. Thank god he was spotting me.
We took weight down. “Are you eating?” he keeps asking. Yeah I’m eating. In fact, I tell him I was looking in the mirror recently. I lost what little cuts I had in my arms. Now they’re blobs. He says “Why do you feel tht is?” Hey, you’re the trainer, don’t you know?
I do arnold press, keep weight low. Then OH press. I tell him last week I did 40 lbs easy peasy. So we try it again, and it crushes me. He gives me a 20. I do it standing up. Then try 40 again. Seems okay, but he’s telling me I’m leaning way too far back. I really thought I was straight up.
Did some chest flies, then tri extension. Damn hard.
I’ve been training longer than this guy has been alive, yet he made me feel like a worthless geezer. I need to get this body to grow, and it just seems to get worse. Seems anytime I kick the weight up, I’m just cheating the form and everytime he corrects me I can’t lift it anymore. He keeps asking “do you feel stronger? Do you feel you’re getting something out of this?” I don’t know, what does feel stronger feel like?
2 Likes
Deadlift day. Since it’s clear I’m a weakling, I take all the weights down.
Rack pulls
45 x 10
65 x 10
65 x 10
95 x 10
pain in side has cleared up, try deficit deads
65 x 5
65 x 7
65 x 10 yay
Hammer curls
4 sets 5 x 10
chest support row
2 25 lb plates 6 sets x 10
shrug machine
2 25 lb plates 4 sets x 10
bear holds raise, lower, repeat about 10 reps
bicep machine 20 x 10
30 x 10
30 x 10 got a bit hard
rear delt DB fly
3 sets 5 lbs x 10
feel pretty good, not all beat up. Had a decent night’s sleep without so much stress.
5 Likes
Squat day. couple sets bare bar.
65 lbs x 7
three more sets of 65
Lunges 3 sets x 10
goblet squats raised heels
20 lbs x 10
20 x 10
20 x 10
leg curl 3 sets low weight
seated calf
25 x 12
25 x 12
25 x 12
leg extension
3 sets half weight
go home eat
4 Likes
Well, the easy workouts certainly felt better. Didn’t feel so beat up. And been sleeping better. Talked to trainer about it.
Today training day. Trainer now changing to power mode. Did deadlifts.
Regular deadlifts
95 x 5
95 x 5
115 x 5
115 x 5
115 x 5
he was very happy with form, I’m keeping back tight all the way through
chest support rowing machine HE wasn’t sure what was written, there’s one trainer setting up the program and this guy who’s training me. It says wide grip and close grip. Superset? He guessed so. I told him to go easy with 25 plates.
3 sets of 10 each one
but the supersets just clobbered me.
Then preacher curls. We got on the machine and tried one 45 plate. “Stretch it out!” So I’m doing a set and it just kills me. He takes weight down a bit, but still hard. Turns out he’s helping a lot on it.
Next, one arm DB row. I started with 20 lbs, couldn’t do it. Got down to 12.5. Three sets of 10. Keep back straight, stretch arms out, pull high. Damn it beat me up.
HE left at this poitn, he only puts in half an hour. So I did 3 sets of 10 for arm DB curls.
Next, cable rows. Could barely do these, even though had stupid low weight. Ground through them.
NExt, program said straight arm pulldown. ??? Did regular pulldowns, hard. Then occured to me maybe he meant pullover stuff. So I did a set of standing, keep arms straight and pull down. Then I found him and he said yes, that’s what he meant.
7 Likes
Bench day, using trainer’s new program for power.
85 lbs x 5
95 x 5
100 x 5
105 x 5
105 x 5 doing smooth slow reps, only the last one starting to feel tough
Trainer suddenly showed up, said I was doing great, did fist bump
Incline DB press
10 x 10
15 x 10
20 x 10
Hammer machine wide press
50 lbs x 10
70 x 10
70 x 10
skull crushers
20 x 12
30 x 12
30 x 12 been ages since I last did these, form probably poor
DB flies
22 x 10 ouch
17 x 12
17 x 12
machine press
lowest setting x 15
two more sets
6 Likes
Deadlifts, doing trainer’s 5 x 5
135 x 5
135 x 5
155 x 5
165 x 5
165 x 5 working to keep form perfect
chest support rows
20 x 10
50 x 10
50 x 10
Preacher curl machine
25 x 10
30 x 10
30 x 10
DB row
15 x 10
15 x 10
15 x 10
Bicep DB curl
12 x 10
12 x 10
12 x 10
Straight arm pulldown
33 x 10
33 x 10
33 x 10
Cable row
27 x 10
27 x 10
33 x 10
6 Likes
Squat day. Warm up with reverse lunges. Absolutely off balance, cant’d do them, trainer has me try holding to straps. That helps.
Warmup, empty bar x 15. He keeps going on about straight back, pinch shoulder blades, get low. Wears me out. Then we get the working sets. 5x5
95 x 5
95 x 5
105 x 5
115 x 5
115 x 5
Will I EVER get strong?
Leg extensions 3 sets of 10, good ones
leg curls 3 sets 10
He leaves at this point, only give me about 20 minutes eash session. I do seat calf, 3 sets 15.
Adduct abuct 3 set 15 been a long time since I did those, not heavy, but my butt is really sore today.
7 Likes
Reverse lunges are tricky. I can’t do them unless I’m holding onto something either. I keep tipping over.
3 Likes
Also when someone’s watching and criticising every move.
2 Likes
Had a bad week. Very stressful. Workout not much better
Bench day
95 x 5
95 x 5
100 x 5
105 x 5
110 x 5 last rep a grinder
Incline DB
20 x 10
22 x 10
27 x 10
Hamr press machine
70 x 10
90 x 10
90 x 10
Skull crusher
30 x 12
30 x 12
30 x 12
DB chest flies
17 x 12
17 x 12
17 x 12
Press machine
30 x 15
45 x 15
65 x 15
some cardio
4 Likes
sorry to read this hope next week is better
1 Like