What do you have trouble on deads? Off the floor? Lock out?
Strength.
warm up with face pulls, tri pulldowns
Bench
45 x 7 paused
65 x 5 paused
95 x 3
115 x 3
120 x 1
125 x 1
Incline DB
17 x 24
17 x 22
skullcrusher
30 x 12 failure
20 x 20 failure
20 x 18
didn’t expect to have this much trouble
Db Flies
17 x 15
17 x 14
17 x 13
OH barbell
30 x 18
30 x 17
machine dip
65 x 25
85 x 12
Squat day
45 x 6 paused at bottom
65 x 6 paused
95 x 3
115 x 3
155 x 2
155 x 2
135 x 3
abduct/adduct
80 x 18
80 x 20
new leg curl machine
30 x 24
30 x 24 wow did this burn
Leg extension
120 x 22
120 x 18 oh my god I couldn’t believe how this hurt, like blowtorches on my legs
Goblet squat
35 lbs x 10
35 x 10
35 x 10
Leg extensions are awful. If they didn’t help my knee tendinitis and make my quads bigger and stronger, I wouldn’t do them at all
Thanks, Albino, that’s just how I feel.
Deadlift
135 x 5
185 x 3
225 x 3 easy, sort of
195 x 4
Barbell row
65 x 18
65 x 20
Preacher curl machine
35 x 30
40 x 18
pulldown machine
105 x 23
105 x 23
Hyper extend
0 x 23
0 x 25
warm up
face pulls and tricep extendsion
Bench
45 x 7 paused
65 x 8 paused
95 x 4
115 x 3
120 x 1 wanted to double but wasn’t quite sure
120 x 1
105 x 5
OH press
30 x 23
30 x 21
DB incline press
20 x 13
20 x 13
20 x 13
DB flies
17 x 17
17 x 17
Skull crusher
30 x 8
30 x 8
20 x 20
20 x 20
dip machine
85 x 16
85 x 16
going up on some accesories, anything on bench?
Three singles can build to a for-sure double in my experience
Well, was going to do squat stuff today. But. Was wakening up today and got hit by muscle spasms in calves. This kind of stuff has happened since I was a boy. But was incredibly bad this time. Damaged the calf somehow, can barely walk. Forget the gym. Staying home and working it. Ice, rest, whatever. I can’t believe it. Years to build any kind of strength, one second to lose it all.
Okay, so calf has more or less healed up. Felt good enough to do some upper body.
face pulls and tri pulldowns for warmup
Bench
65 x 7 paused
65 x 7 paused
95 x 3
115 x 3
120 x 2 yay, got the double
105 x 4
OH barbell press
40 x 18
40 x 15
40 x 14
didn’t think I could do that many with 40, but there you are
all the dumbells in use so used barbell for incline
Incline bench
45 x 15
45 x 15
45 x 15
paused for reps
Tricep machine
20 x 26
30 x 13
30 x 12
DB flies
17 x 18
didn’t feel right, arms aching all over
Pec Dec
50 x 30
60 x 11
60 x 11 better
Dip machine stretching
85 x 19
85 x 19
Squat day
65 x 6 paused
65 x 6 paused
95 x 3
115 x 3
135 x 3
155 x 3 yay, easy peasy
135 x 3
Abduct/adduct
80 x 24
80 x 24
Lying leg curl
40 x 23
calf hurting, stop at one set
leg Extenstion
120 x 26
130 x 18
ouch, the burn
Goblet squat
35 x 10
35 x 10
warm up with seat row and pulldown
Deadlift
135 x 3
185 x 3
225 x 3
205 x 3
Barbell row
75 x 15
75 x 15
pulldown machine
125 x 15
125 x 15
wanted to do another set but running out of time so went on
Preacher curl machine
40 x 23 going up on this
Hyper extentions
5 lb x 24
wow lo back was sore could hardly walk
warm up with some tri pulldown
Bench
65 x 6 paused
65 x 6 paused
95 x 3
115 x 3
120 x 2
120 x 1
105 x 3
105 x 3
OH press
40 x 17
40 x 17
40 x 14
Incline bench
45 x 18
45 x 18
45 x 18
tri extention
30 x 15
30 x 15
30 x 15
Pec Dec
60 x 16
60 x 12
60 x 10
Dip machine
85 x 22
85 x 22 this one was sheer agony by the end
Squat day
65 x 5 paused
65 x 5 paused
95 x 3
115 x 3
135 x 3
165 x 1 yay, weight PR
145 x 3
getting good and low
Lying curl
50 x 18
50 x 18 hurts, but seems to hurt both legs, wonder if I should try another
Leg extension
140 x 21
140 x 21
adduct abduct
90 x 16
90 x 16
90 x 16
goblet squat
25 x 12
25 x 12 getting good and low
so some slight gains
PR party!
Superb! Plenty of great work in here of late, it’s all coming together nicely, congrats!
Thanks guys, hope I can keep it going.
warm up seat rows, pulldowns
Deadlift
135 x 3
185 x 3
225 x 3
205 x 1 think I lost focus on that, expect 3 reps
Bent over row
75 x 18
75 x 18 doing better job keeping bar level
Preacher machine
45 x 18
45 x 18
pulldown machine
125 x 18
125 x 18
Hyper extention
10 lbs x 18
10 x 18
warm up face pulls, tri pushdown
Bench
65 x 7 paused
70 x 6 paused
95 x 3
115 x 3
120 x 2 and a half - determined to do a triple, got the third halfway down
115 x 1
115 x 1
OH press
40 x 20
40 x 19
incline Bench
45 x 22
45 x 21
Tricep extention machine
30 x 25
40 x 11
Pec Dec
60 x 25
70 x 14
Dip machine
105 x 16
105 x 14
105 x 11
some slight increase on about everything