Hey guys… I’m a long time lurker. I’ve decided to start posting and make a log.
Today - legs & shoulders & Grip & neck
Squats ascending sets of 5 - worked up to 255 x 5 - (first time squatting in a little over a year… felt good! I have two herniated discs in my lower back. I wrestled for seven years but stopped because of the discs… more on this later probably… If anyone has any rehab advice or lower back strength in general hit me up )
rear elevated split squats - bodyweight sets of 5 with pretty much no rest beteeen sets
seated arnold press - worked up to the 90’s for 5
standing lateral raises - worked up to the 50’s for 10 - didn’t quite get the full range of motion on the last few sets.
lying incline bench front raises - a bunch of sets of 10 - did the 40’s for the heaviest sets
hip thrusters - bodyweight 5 x 10
lying incline bench rear delt swings - did a bunch of sets of 10 with the 40’s & some sets of 20 with the 30’s
front squat shrugs 1 x 10 with 135 (just wanted to try em)
3 sets of dumbell shrugs with the 100’s (first set single arm - huge stretch and slow 10 reps- second set 10 reps both traps at the same time going really slow and getting a huge squeeze - third set 50 reps a little on the fast side but no body english - really little rest between sets)
sledge hammer curls with the 8lb sledge - did a bunch of sets, went all the way to the end of the handle
plate pinch with two 35lbers - both hands, held it for like a minute
CoC grippers - did a bunch of sets with the 1 & 2… almost fully closed the #3 with both hands
did a bunch of sets of 10 the ‘expand your hands’ bands
did a 100 rep set of seated lateral raises with the 10’s… trying to feel the medial delt
did 5 x 5 unilateral hip thrusts on a bench
Did isometric reverse hyper hold at the top with 50 lbs… held it for a damn long time did 3 sets.
did a 100 rep set of neck extensions with the harness and 50 reps of ‘head curls’ (lol i don’t know the name) with my a 10 lb plate with my head hanging off the bench
did 50 reps with 10ber’s wrist curls and 50 reps reverse wrist curls
did 20 calf raises with a 60 lbs dumbell - extremely big range of motion and a very long pause at the bottom.
PS: I’m thinking about getting plastic surgery to get rid of my cauliflower ear. Opinions?