Would side bends be more beneficial?
-No sideways bending!
11-26 Shoulders/Biceps
Get loose
Lu Raise x 15
Cuban Press x 12
3 pairs
Smith Seated Press
x 10 x 4 sets
Rear Delt Swing
x 30, 25
Wrist Rotation x 10
Spider Curl, Band + DBs x 20
3 pairs
Wrist Lever, thumb side x 12
Alternating DB Curl x 15
3 pairs
Solid.
2 Likes
11-27 Wheelbarrow
A. Big ass chunk of wood in wheelbarrow x 100 feet up hill
B. Big ass chunk of wood in wheelbarrow x 3 row-shrugs then 100 feet down hill
EMOM for 12 minutes.
It looked like this.
5 Likes
11-29 Lats/Triceps
Get loose
Pullover on incline bench with Bands
x25/20/20
1 Arm Pulldown
x 10 x 4 sets
1 Arm Kettlebell Row
x 12 x 3 sets
Wrist Lever, Pinkie Side x 20/15/15
Cross Body Cable Tri Extension x 25/25/20
3 pairs
Shoulder Internal External Rotation x 6
PJR Pullovers x 12
4 pairs
Band Pushdowns, V Grip Style
Monster Mini x 35/30/25
Feelin’ Good. Weights still creeping up. I almost got my wig pushed back by the bigger DB on the pjr pullovers.
This song came on in the gym today. It was surprisingly hype.
2 Likes
How to structure Light Leg Day.
How to get big. Train, then recover.
1 Like
12-1 Earlier, Tire Drag
Backwards
Small x 50’ x 2 drags
Big x 50’ x 2 drags
12-1 Later, Legs? Hamstrings? Hinge?
Some stretches
Band leg curls x 20
Band pull thru x 15
Seated Upper back extension x 10
2 rounds
Sumo Rack Isos
Pin 4 x 3 reps x 2 sets
Pin 3 x 3 x 2
Pin 2 x 3 x 2
Between sets
Laying Leg Curl x 12 x 2 sets
Reverse Hyper x 12/15/15
Leg Extensions x 20 x 2 sets
Tib Raises on Slant Board x 12
Seated Calf x 15
3 pairs
A workout that didn’t kill me last time, with reverse hypers instead of regular hypers. Will my back feel good or exploded tomorrow?
2 Likes
12-3 Chest/Biceps
get loose
Decline Smith Bench Press
35 x 8
45 x 8
52.5 x 8
Converging Incline Machine
35 x 12
50 x 12
60 x 12
Pec Deck with Decline Slump
50x 20
60 x 20, 20
Wrist Rotation x 10
Arnold Curl with Kettlebell (20/25/30) x 15
3 pairs
Wrist Roller x 50 x forward/back x twice
Chain Curls (17/17/22) x 20
3 pairs
I got under some BIG weights today.
3 Likes
Hey Flats, I’ve seen u around on me log and the forums but just wanna say hi again and ask how u going in lifting/life?
1 Like
Life is great! I have a precious little daughter, so I’m a family man now. She’ll be a year old next week. That whole thing has been really new and cool. Definitely a big change, but a good one.
Lifting has been kinda so-so. I had a pinched nerve in my neck in the spring and some disk B.S. in my lower back this fall, so its been a lot of 1 step forward, 2 steps back and strength is down to middle school levels. Whatever! The guns are still 18+"
Anyway, its good to see you checking in. You seem really experienced and wise now.
7 Likes
12-4 Wheelbarrow EMOMs
8 “goes”
big ass chunk of wood
100 feet uphill, rest.
3 shrug/rows then 100 feet downhill, rest.
4 times
Last week was 12 trips and it made me a little more sore/tired than I wanted. So 8 trips this week, then 10 and 12 the week after. From there I’ll go Up and Down in one trip vs splitting it up. After that, who knows? Maybe 1.5 big ass chunks of wood.
The reverse hypers from Wednesday didn’t cause any problems which is cool. Sometimes they flare up my right front leg. Like sciatica in my hip/crotch instead of ass/ham.
3 Likes
Your daughter is very cute flats. Btw you have very big arms dude.
1 Like
Gorgeous… ur arms that is lol. Happy for you with ur life things.
Are you seeing a pro for your injuries/niggles atm?
But I’ve always been WisdomPig?
1 Like
Thanks man! She’s a little sweet miracle.
Arms are easier if you don’t waste any energy with squats and deadlifts!
1 Like
Thanks man! I’m glad to hear you’re getting out of quarantine, working in your field and chasing girls. Regular dude stuff again!
I had mostly eliminated the niggles following the advices of the “Squat U” guy and the “Upright Health” guy and doing “Bodybuilder” style training for awhile. I just got out of line a couple times and ended up with some acute injuries. Rushing and getting loose in the bottom of a goblet squat for the back and pushing my head back into the bench on an overhead press for the neck.
You’re even wiser now, like you continued on the path of Enlightenment.
2 Likes
12-5 Traps/Triceps
Get loose, do some lower trap stuff
Chest Supported Shrug with KBs hanging off mini bands
x 20ish x 3 sets
Chinese Row
x 10 x 4 sets. up to 170. hype!
Nomad Rows
x 15+ x 3 sets
Wrist Lever towards pinkie x 15
Band Tomahawk x 20+
3 pairs
Wrist Lever towards thumb x 15
Kaz Press in Smith Machine x 10+
4 pairs
shoulder int/ext rotation x 10
Chain Tricep Extension on Floor x 15ish
3 pairs
I’m starting to feel it a little bit. Little kiddo has a runny nose after Thanksgiving visiting. I’ve been cussing my woman’s dirty brother from Michigan for getting us sick. Michigan bro’s wife and kid are sick now and he’s blaming it on the other brother from DC. How silly. Anyway, Tuesdays workout will make 3 weeks “Up” so its time to tone things “Down” again and i should be able to recover.
I live in a really small town outside a regular small town, so there’s not too many fancy places to kick it. The local car bros had to park their Lambos and Ferraris in front of the Hardees (by the gym) to show off. There was a dude in a Tesla hotdoggin’. He’d accelerate real fast and tear off in a straight line with no engine rumblin’, tire squeelin’ or sideways torquing. It was kinda neat.
2 Likes
These do not pair well, lol.
I didn’t realize we had our kids at basically the same time. My son turned 1 on Friday. Glad to hear all is going well for your fam!
2 Likes
Little guy’s first year down! Congratulations man!
It went by so fast, its wild. At the same time, the first couple months seem so far back I can barely remember them.
12-14 Legs
Holy Shit! Decided to go to the gym a little late one day and then just didn’t go. For 8 days.
Get Loose
Tib Raise x 15
Nordic Hip Hinge x 8
Standing Knee Raise vs little band x 8
Lunging with front foot elevated x 7
4 rounds
Goblet Squat, Heels Up
5 x 5 x 30
Plank, elbows up x 15 count
Seated Band Leg Curls x 20
3 pairs
Reverse Hyper
x 15 x 3 sets
Warm up was knees over toes guy “Triple Flexion,” hitting ankle/knee/hip or (tib/ham/hip flexor). Worked well to get the squats into the legs.
Next workout in February.
4 Likes
And that’s what it’s all about in the end.
Beautiful family, man!
1 Like
Yeah it’s scary, you relax one day then bam you lose motivation quickly
1 Like