Lundrball's Log

8.4
High steps and bw squats
Hack squats 145-12 x2, 235-12 x2, 285-12
Squats bar 5, 145-5, 235-3, 285-3, 325-3
Ezbb curls 15 x2
Hammer curls 8 x3

Low back still trashed from deads session. Squats felt awesome except for the back.

8.6
Band and light swings warmup
Incline DB press 75-8 x3, 85-8, 95-5
Incline bench bar 10, 135-8, 165-3, 185-3, 205-3, 155-10
SS NG chins 5 x5
Dip machine 225-15 x3
Chest supported t rows 90-12, 115-10 x3
Sled push 150 down and backs x3

Took a while to get moving. Coulda took a nap with the 75s. Quads stiff from hacks. Good to get some blood moving.

8.7
Db curls 8 sets

8.9
Band and high steps warmup
Squats bar 8, 135-5, 3, 225-3, 275-3, 315-3, 335-3
Deads 135-3, 225-3, 315-3, 405-2, 425-2 x2
Sissy squats bw 8 x3
Ezbb curls 12 x4

8.11 late session
Band and light swings warmup
Incline bench bar 10, 135-8 x3, 165-8, 185-8
Incline DB press 75-8 x2, 85-8, 85-5, 65-12
SS NG chins 8 x2, 6, 5
Dip machine 225-20, 15 x2
Cable rows, upper back 120-12 x3

Last night wife and kids talking trash that I couldn’t do push-ups with wife on back. Got 3 reps in and left front delt went “yo dumbass WTF r u doing?” Sore today of course.

8.14 late session
Warmup
Hack squat 145-10 x2, 235-10 x2
Squats bar 5,135-5, 225-3, 275-3, 315-3, 335-1
Deads 135-3, 225-3, 315-3, 405-2, 425-2
Db curls
Cable curls

8.18
Band warmup
Incline DB press 75-8 x3, 85-8, 65-10
Guillotine bench bar 8, 135-10 x3
Dip machine 225-15 x3
SS NG chins 8, 6, 5
Low cable row 120-12, 140-10, 160-8, 120-15
Sled push 145 down and backs x2

Good pump but no stamina. Think going to take a deload break.

8.23
High steps and lunges
Squat bar 8, 145-8, 235-8 x4
Heel elevated, narrow stance landmine squats 95-10 x3
OH pin press, at nose, bar 10, 95-8, 145-8, 6, 95-12. 145 too heavy.
Cable raises 12 x2
OH plate raises 25-12 x2

8.26
Warmup
DB bench 65-12 x2, 75-12 x2, 85-6, 95-6
Dip machine 225-20, 15 x2
Cable rows, upper back 120-15 x2, 12
Guillotine bench bar 10, 135-10 x4
SS db curls 25-10 x4
Handle carries 110s down and backs x4

8.28
High steps warmup
Pull-ups 8 x2
Deads 135-3, 225-3, 315-3, 405-3 x2, 315-8

And out. Quick session.

8.30
Band warmup
Lat pull downs, mag grip, 120-12, 130-12, 140-8, 150-8, 160-8
Stiff arm pull downs 60-10, 70-10, 80-10
Preacher ezbb curls, 40-10, 60-8 x2, 7
HS shrugs 1 PL 10, 2 PL 10 x2
Rev hypers 25-10 x3
Hammer curls 30-10 x3
Handle carries 110s 4 lengths x2

9.1
High steps and lunges warmup
Squats bar 5, 135-5, 225-8 x4
OH pin press bar 8, 95-8, 135-8 x2, 95-10
SS db lateral raises 20-10 x3
Hack squats sled 10, 145-10 x2, 235-10 x2

9.3
Band warmup
Low Incline DB bench 65-12 x2, 75-10 x2, 85-8, 95-6, 65-10
Cable row, upper back 120-15 x3
Dip machine 240-20, 15, 12
Guillotine bench bar 10, 135-10, 155-10, 175-10, 135-12
SS hammer curls 35-10 x2, palms up w/ a 40 -10
Handle carries, quick, 110s down and backs x4

9.5
High steps, Band goodmorning
WG pull-ups 8 x2
Deads 135-3, 225-3, 315-3, 405-3 x3, 315-8
Machine press 70-15, 75-10 x2

9.7
Band warmup
Pullovers lat pulldown 100-10, 110-10, 120-10, 130-10, 140-10
HS shrugs with 5 count hold, 1 plate 10, 2 PL 10, 8 x2
HS pullovers 25s-10, PL 15, PL + 25s 15, 2 PL 12
NG chins 5 x2. Lats fried.
Ezbb curls 55-12 x3
Handle carries 160s x6 lengths
Rev hypers 25-12 x3

9.9
High steps
Squats bar 10, 145-10, 235-8 x4
OH pin press (squat) bar 10, 105-10, 145-8, 6, 4, 105-8
Hack squats 145-10 x2, 235-10, 285-10
Freemotion cable raises 10 x2, SA 12 x2. Nice pump.

9.12
Band warmup
Low Incline DB bench 65-12 x2, 75-10, 8, 85-7, 95-5, 65-9
Cable rows upper back 120-15, 140-10 x2
Dip machine 240-22, 15, 13
NG chins 5 x2
SA machine flyes 55-12, 70-12 x2
Ezbb curls 55-15, 10 x2

Left delt hurting today, and fatigued in general. Work travel past few days.

9.15
High steps and lunges, Band good mornings
WG pull-ups 8, 6 x2
Deads 135-3, 225-3, 315-3, 405-2 x3, 315-8
Ezbb curls 65-12 x2
Hammer curls 30-8 x2

Lil tired again from work travel. Weird how sitting on planes, navigating airports to make connections, etc wears you out.

9.20
High steps and band warmup
Squats bar 8, 135-5 x2, 225-5 x2, 275-5 x2, 315-3 x2
OH pin press bar 5, 95-8, 135-6 x3, 95-10
Bus drivers 10 kg plate x3 sets
DB Lateral raises 15-20 x2
Hack squats sled 8, 145-8 x2, 235-8, 285-8

9.22
Band warmup
Low Incline DB bench 65-10, 75-10, 85-8, 95-5, 65-3. Stop, left delt pain.
Dip machine 240-20, 15, 15
NG chins 8, 5
Upper back cable rows 120-15, 12, 12
SA machine flyes 70-12, 85-12, 12
Some curls.

Shoulder didn’t like DB pressing at all. I’ll switch back to bench, see how that feels.

9.24
High steps
Chins 5 x5
Deads 135-8, 225-3, 315-3, 405-2, straps 3 x2, 315-8
Suitcase carries 110 x4 lengths each arm