T Nation

Lifting and Leaning Out

10/17/21

Box Squats

4 x 6 x 185

Good Mornings

3 x 10 x 100
1 x 15 x 100

Hack Squat

Two Sets

Leg Press

2 x 12 x 225

Single Arm KB Swings

2 x 12 x 35 per side

Single Leg Eccentric Leg Extensions

3 x 6 x 40
1 x 7 x 40

Seated Calf Raises

4 x 12 x 52.5

Adductor and Abductor Work

I didn’t like the Hack Squat Machine at my gym. Just didn’t seem to fit my body that well ergonomically and didn’t feel that stable in my squat shoes. I moved on to the leg press. I’ll just do more sets of that or another quad dominant compound exercise in the future.

Yesterday’s AM Weight 207.8
Today’s AM Weight 210.8

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10/18/21

Pull

Pendlay Rows

4 x 6 x 145

Lat Pulldown

10 x 120
8 x 120
6 x 120
6 x 120

Seated Cable Rows

4 x 10 x 70

Got this one in late tonight at the little gym at work.

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10/19/21

20 Treadmill Walk

AM Weight 207.2

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10/20/21

Push

Two Handed Landmine Press

4 x 8 x 80

Bottoms Up KB Press

4 x 11 x 15

Elevated Pushups

15/10/8/8

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10/22/21

Legs

Box Squats

4 x 6 x 190

Single Arm KB Swings

2 x 15 x 35 per side

Did the above two as a super set.

Leg Press

3 x 12 x 275
1 x 13 x 275

Prone Leg Curls

2 x 8 x 75
1 x 8 x 60
1 x 8 x 50

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10/23/21

Pull

Deadlifts

5 x 5 x 255

Probably should work on my grip strength. All of these sets are pulls from a dead stop. But the first set felt more difficult than sets 2-4 and similar to set five because I was fighting with my grip. Added straps after the first set.

Lat Pulldowns

10 x 140
8 x 140
7 x 140
7 x 140

Face Pulls

3 x 12 x 25
1 x 15 x 25

This was on a different cable apparatus so I was adjusting the weight as I went. Started a little too light.

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10/24/21

Push

Floor Press

5 x 45
5 x 65
5 x 75
6 x 95
6 x 115
6 x 125
6 x 145
5 x 125

Did these slightly different today. Have been doing a light touch and go but today I brought all the reps to a full stop on the bottom and then tried to press forcefully out of the bottom.

Bottoms Up KB Press

4 x 12 x 15

Bridge Floor Press

2 x 12 x 75
1 x 15 x 75

Wanted to experiment with this today in place of the elevated pushups. I’ll likely predominantly stick with the elevated pushups if I’m working out at the gym, as opposed to the gym at work or at home.

Cable Lateral Raises

2 x 12 x 10 per side

OH Triceps Extensions

12 x 50
5 x 60
8 x 45

10/27/21

Legs

20" Box Squats

Did ascending sets of 6 until I couldn’t hit that number without form breakdown. The usual box I use wasn’t available so I used a bigger one. The normal one is a few inches lower. So the weight is a bit higher.

Worked up to 4 x 270.

The squats were superset with KB swings.

Single Arm KB Swings

2 x 10 x 40 per side

Leg Press

4 x 12 x 315

Superset with

DB RDL

65 lb DBs

12/10/8/8

1 Like

10/28/21

Pull

Pendlay Rows

Ascending Sets Until Short of 6 Reps

45
95
115
135
155
175 (5)
135

Lat Pulldowns

4 x 12 x 100

Rear Delt Fly

1 x 12 x 10’s
1 x 10 x 15’s

Hammer Curls

1 x 21 x 50

10/29/21

Push

My gym had some renovations going on today so some of the space and equipment I normally use wasn’t available today.

Did some flat DB Bench Press. Worked up to 65’s.

Did Standing DB Press. Worked up to 40’s and added a back off set.

Did 3 x 10 on pushups.

Did Lateral Raises. 1 x 12 x 10 and 1 x 8 x 10.

10/29/21

At night after work. A little over a mile on the treadmill.

10/30/21

Legs

Box Squat

Ascending Sets Unable to Hit Six Reps

95, 135, 185, 225 (4), 195

Good Mornings

4 x 10 x 110

Leg Press

3 x 12 x 315
1 x 15 x 315

A little progress on the waistline. I’ve posted before that I have an old lifting belt I use. Got it years ago but when I began lifting again going on three years ago now, I was too big to use it.

Today for the first time I’ve used the 9th and next to last set of holes. It represents a lot of inches off the waist.

1 Like

10/31/21

35 minute walk outside

11/1/21

Pull

Deadlifts

Warm Up 135 x 5, 155 x 3, 185 x 1

5 x 195
5 x 225
5 x 255
5 x 195

Lat Pulldown - Wide Grip

4 x 10 x 120

Face Pulls

1 x 15 x 25
1 x 17 x 25

Curls

2 x 15 x 40

1 Like

11/2/21

Push

Floor Press

5 x 105
5 x 120
5 x 135
5 x 105

Bottoms Up KB Press

4 x 15 x 15

Elevated Pushups

15/12/11

Cable Lateral Raises

2 x 10 x 10

Cable Triceps Pushdown

10 x 55
15 x 40
15 x 40

11/3/21

Walk outside for 20 minutes or so.

11/4/21

Legs

Box Squats

5 x 150
5 x 175
5 x 195
3 x 225

Superset with

Single Arm KB Swings

2 x 11 x 40 per side

RDL

4 x 10 x 145

Superset with

3 x 10 x BW + 10
1 × 10 x BW + 20

1 Like

11/5/21

Pull

Pendlay Rows

5 x 135
5 x 155
5 x 175
5 x 135

Lat Pulldowns

12 x 110
12 x 110
9 x 110
8 x 110

2 Chinups

Seated Cable Rows

1 x 12 x 70
1 x 15 x 70

Hammer Curls

1 x 12 x 55
1 x 8 x 55

11/7/21

Two Handed Landmine Press

5 x 80
5 x 100
5 x 85

Bottoms Up KB Press

1 x 13 x 20
3 x 12 x 20

Elevated Pushups

15/12/10/10

Lateral +Rear Raise Combo with DBs

3 x 12 x 10s
1 x 15 x 10s

Curls

3 x 12 x 40
1 x 12 x 30

Tried Preacher Curls and did a couple of sets but they didn’t feel right with my left shoulder so I switched and finished off with a couple sets of Cable Curls

Preacher Curls 2 sets
Cable Curls 2 sets

Went up in weight on the Bottoms Up KB Press and really struggled with the grip and control on the left side. It became something of an exercise in doing a number of mini sets to finish. The grip and being able to stabilize the weight on the left side in particular is definitely the limiting factor currently.

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