T Nation

Engineering New Muscle

I love florida’s weather… and that’s it

I think the number of COVID cases almost everywhere are spiking more than expected, but I’m also in an area where the situation is kinda dire. I can’t blame you for not feeling 100% comfortable with going back to the gym at this time.

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Avalanche week 1 day 1

Single arm BB rows (each arm)

1x25-10

1x50-6

1x75-5

1x100 (not including bar weight) -8

1x100-8 drop to 75-5 drop to 50-4

Standing cable row single arm
Tight cable machine
3x55 - 10 ea, 9 ea, 9 ea

Nautilus pullovers
3x180 - 8, 8, 7

Lat pull downs
2x104 -12, 12 with 15 sec stretch both sets

Caved my chest for no reason on first set. Wasn’t focused

Skipped programmed hyperextensions because I think that’s what messed my back up last time.

Supinated DB curls
3x20s - 25, 21, 24

Slight incline hammer curl
(These really show how weak the biceps are)
3x20s - 12, 12, 11

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Learned something new today:
It is possible to get a hair “sliver” stuck in ones foot deep enough to cause a small abscess under the skin. Had it removed today because it was causing a decent amount of pain.

Doc said it was actually fairly common.

Who knew?

Avalanche Day 2

Slight incline dB Press

Warmup

1x95s - 9

1x95s - 9

Got one more rep each set over last time I did this workout.

Machine Flyes (Hoist Machine)

Sets to Failure

1x165 - 11

1x145 - 14

Machine Press

Cluster Setx5

150x 12, 6, 6, 5, 5

Stretch Push ups to failure

2xBW - 11, 8

Machine rear delt flyes

1x60 - 20

2x80 - 20, 20

1 min rest between sets

Machine side laterals

3x90 - 15, 13

DB tricep kickouts (< 1 min rest)

3x45s - 10, 10, 10

Dual Rope Tricep Ext (quirky cable)

1x33 - 12

1x38.5 - 9

2x33 - 10, 10 plus drop to 22 4 more

Listened to the New Iron Maiden “Senjutsu” album during my workout. It’s awesome.

4 Likes

Weekend of house/yard work:
Saturday: mowing, edging, general yard maintenance for 1 hr
Sunday: Clearing out closet, moving furniture
Monday: more more moving furniture, cleaning, replacing dryer heating element (with garage door open worked up quite a sweat doing this, along with 2 sheet metal cuts on my hand).

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Happy Cake Day, man!

Thanks, it’s apparently 3 years since I joined T Nation - lots of fun discussions here.

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Avalanche day 3 legs

Seated leg curl (hoist machine)
2xwarm up
2 feeder sets
1x280-8
1x280-8 drop to 200 - 8, 8 partials 20 sec iso hold

Hack squat
2 warmup
2x 260 -8, 8

Leg extension
2 feeder
1x 130 cluster set to 25 reps

Machine leg press
1 warm up
2x360- 9, 9

Standing calf raises
2x100-10, 10 partials, 10 sec stretch each set

Short tough workout today.

3 Likes

Avalanche Day 4

Pull (PumP) Day
Single arm pull downs

3 WU
3x62-10, 10, 9

Assisted pull ups
3x120 assistance - 7, 6, 5

Nautilus Pullovers
2x160 - 8, 8
Slow and controlled

Chest supported row (machine)
1 feeder
3x 160 - 8, 8, 8

Hanging lat stretch
30 sec

Hanging leg raises
4x15, 15, 13, 13

Preacher curls
1x50-12 + 4 partials
2x70 - 8 + 4 partials each set

Reverse curls (EZ Bar)
3x40lbs -25, 25, 22

3 Likes

image

Hike to a local farmers market type thing with my kiddos.

2 Likes

Avalanche week 2 day 1

Machine rows
3xWU
1x160 - 10
1x160-10 drop to 120-6 drop to 80-5.5

Standing cable row single arm
Tight cable machine
3x55 - 10 ea, 10 ea, 9 ea

Lat pull downs
1x104 -12, with 15 sec stretch both sets
1x115 - 12
(Weight went up from last week)

Nautilus pullovers
3x160 - 10, 10, 10 + 8 partials

HyperExtension machine @ 100 lbs
1 cluster set to 50
(Hyper bench was taken)

Supinated DB curls
4x20s - 28, 25, 24, 20
(More Reps than last week)

3 Likes

Elbow has been acting up lately (think it’s tennis elbow - on the outside of the joint). Ordering a brace and some sleeves to help.

Getting old sucks.

Avalanche week 2 day 2

Slight incline dB Press
1x55s - 15
1x70s - 8
1x85s - 4
1x100s - 10
1x100s - 6
Upped the weight from last week per program. First set with the centuries felt good. Second set failed earlier than expected (had to drop weights)

Incline Press
1 wu at 135
1x185 - 10
1x 205 - 5

Low cable Flye (tight pulleys)
1x52 - 12
1x61 - 10, drop to 44- 8, drop to 30-7

Stretch Push ups to failure
2xBW - 12, 10

DB rear delt flyes
3x 15s - 30, 30, 25

Machine lateral Raises
3x70 - 15, 14, 14

Tricep Extensions V handle (tight cable)
4x71.5-13, 13, 12, 12 with 2 drops
(1 min rest on these)

1 Like

How are you liking avalanche so far? It’s one of the programs I really wanted to try

It’s pretty good so far. I like how the intensity techniques are programmed and the volume is in my sweet spot. Push days feel a bit shoulder heavy, but I will wait on judgement until the end to see how they look/feel.

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Skipping leg day due to having part of toenail removed yesterday (whole side of big toenail was growing under the skin - apparently). Nice and sore today, do not want to push it and cause more damage.

Avalanche week 3 day 1

Meadows rows
2xWU
1x95-8
1x95-8

Standing cable row single arm
Tight cable machine
3x55 - 11 ea, 12 ea, 10 ea
(More reps than last time)

Chest supported row with 10 sec stretch
3x106- 10, 10, 10

Nautilus pullovers
3x160 - 10, 10, 10 + 6 partials

Supinated DB curls
1x30s - 10
3x35s -9, 8, 8

First time doing Meadow’s Rows. They can really be felt across the mid back.
Overall a good workout.
Back on track now that toe is healing up nicely

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I’ve lost a couple toenails in my life, but never has one grown underneath my skin. That sounds uncomfortable…

Surprisingly wasn’t to bad and I just happened to be at my podiatrist for something else and she took care of it right there. Worst part for me was I got very nervous and my blood pressure dropped to the point I almost passed out.

I laid off the gym because I didn’t want to shower in the locker room with and open foot wound.