Lundrball's Log

3.4

Light raises
Pull ups 5
Bench bar 8, 135-5, 185-5, 225-5, 255-5, 275-3 x2, 275-2 x2, 225-8
SM Handle carries 110s x2 lengths > dips +45-5. X4 rounds.

Not enough sleep. Felt 80%

Looking strong bud!!

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Thx MG. Warmer weather has been good for the joints and stiffness. Getting older is a bitch haha.

3.7 late session
Cable high pulls 12 x3
Chest supported t rows 90-10, 115-10 x2
Squats bar 8, 135-5, 225-5, 275-3, 295-3, 315-6 x2
SA Landmine rows +50-8 x2, +75-8
Leg extensions 10 x4, 15

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3.9
Light raises
Incline DB press 60-8 x2, 70-8, 80-8, 85-8
Machine flyes 115-12, 130-12
Freemotion cable press. Bunch of sets to figure out weight and setup, then 10 x3
Sled push, 1 plate. 4 lengths x2, 2 lengths x2. Sucking wind.

3.11 late session
Lat pull downs 130-8, 140-8, 150-8
Deads 135-3 x2, 225-3,.315-3, 405-3, 425-1, 445-1, 455-1
Press > NG chins. Bar 5, 95-5, 135-3. Then 155-3 > +45-3 Ɨ4 rounds

Time to go

3.14 late at home
Too busted. Bench, worked up to a single 275. Blah.

3.15 Take 2 at gym
Cable high pulls 12 x2
Bench bar 8, 135-5, 185-3, 235-3, 265-3, 285-2 x2, 235-8
Complex press > squat > row. Warm up bar, 95, 145-3 > 5 > 5 x3 rounds. Angry elbow. ā€˜Curlingā€™ back to j hooks wasnā€™t helping.
Rev hypers 8 x3
Dips 12 x2.

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Ha, man I wish I could say that.

That sounds pretty brutal

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I suppose itā€™s all relative, eh? On the complex itā€™s funny how the squats are nothing weight wise but suck the air outta you.

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3.17
Walking lunges x2 lengths
Squats bar 8, 135-5 x2, 225-3, 275-3, 295-3, 315-6, 315-3 x2

Left. Was gassed grinding metal. Form break down at rep.4. Fight again another day.

3.19

Cable high pulls 10 x2
Chest supported t rows 90-10, 100-10, 110-10, 120-8
Incline DB press 60-8, 70-8, 80-8 90-6 > squeeze press 45-15
Machine flyes 130-10, 145-10, 115-10 pecs fried
Lat pull downs mag grip 120-10, 140-10, 160-8, 180-5
Ezbb curls 12, 8

Elbow pretty bad and Iā€™m beat up in general. 1 more week then break with kids SB.

3.22

Walking lunges
Deads bar, 135-3, 225-3, 315-3, 405-2, 425-2, 445-2, 465-1, 315-8
SM Handle carries 160s x6 lengths
Chins +45-3 x5

The top pull felt good. Think I had a double but didnā€™t want to overreach. Happy with this cycle hitting that.

3.25

Cable high pulls 10 x2
Bench bar 8, 135-5, 185-3, 225-3, 255-3, 275-3, 285-2, 295-1, 305-1, 225-10.
WG pull ups bw 8x2, 5
Press bar 8, 95-5, 145-5, 3 x2, 95-10

Nice! Havenā€™t gone over 300 in a while. Low back cramped the fuck up so couldnt try 315. Iā€™m about 5 #s lighter now then 315 PR years ago.

4.10
Cable high pulls 12 x2
DB bench 70-10, 80-10, 90-8 x2
Dips 10 x2
Cable high pulls 12 x3
Machine flyes 115-10 x2
TB deads high handles 150-8, 240-8, 330-8 x2
Sled push 100 x6 lengths

Low back stiff and sore as a mother today. Too much too soon and I know better, dumbassā€¦

4.13 late session

Cable high pulls 12 x2
Lat pull downs 120-8, 140-8, 160-8, 180-8
Chest supported t rows 90-8 > DB rear delt swings 15-10 x3 rounds
Leg extensions 10 x3
Hack squats sled-5, 145-8, 235-10 x2
Sled push 100 x8 lengths

4.15
Cable high pulls 12 x2
DB bench 70-10, 80-10, 90-10, 6
Dips 10 x2
DB 3 way raises 10-10, 10-5, 5 > lat raises 10. Dang couldnā€™t handle the burn, tough.
TB deads 150-8, 240-8, 330-8 x2
Sled push 100 x8 lengths

Kinda surprised how detrained I got from the break. Had a good time in Pensacola thou. Maybe turning 46 is for real over the hill, lol.

4.18
Lat pull downs 120-8, 140-8, 160-8, 180-8
Chest supported t rows 90-10 > db rear delt swings 20-10 x3 rounds
Leg extensions 10 x3
Hack squat Sled 5, 145-10, 235-10 x2
Sled push 100 x8 lengths (4, 2, 2)

4.20

Cable high pulls 12 x2
DB bench 70-10, 80-10, 90-10, 90-8
Dips 10 x2
Machine flyes 115-10 x2
TB deads 150-8, 240-8, 330-8 x3
Sled push 100 x2, cramping, WTF

4.25
Cable high pulls 12 x2
CG Bench bar 10, 135-8, 185-8, 225-5, 245-5, 255-3, paused 245-3, 235-3, 225-3, 215-3, 205-3, 195-3, t&g 185-10
SS chins 5 x6
Sled push 100 x4, 2, 2

4.27
Leg extensions 12 x3
Hack squat sled 10, 145-10, 235-10, 285-10
TB deads 150-8, 240-8, 330-8 x3
Sled push 100 x3, 3, 2