Conventional deadlift
95 x 6 (double over)
145 x 3
185 x 3
235 x 3
275 x 3
305 x 3 (mixed)
335 x 3
365 x 3 x 2
325 x 3
285 x 3
245 x 3
205 x 3
Leg press single leg (left)
118(empty sled) x 10 x 2
143 x 10 x 2
163 x 10
183 x 10
203 x 10
223 x 10
243 x 10
258 x 10
273 x 10 x 2
273 x 10 x 2 concentric only
Hip add. machine
60 x 20 x 3
Leg curls single leg
Worked down the stack in 10s to 84x10
Then worked down the stack in 10s bilateral a few more
No abs, can feel cramps comin already.
Also passed on cardio, this was a longer session (1:20ish) and my heart rate was up for most of it.
Straight leg calf raise superset with bent knee calf raise 10 each 4 rounds
SL leg ext x 25
Bilateral leg curl x 20
5ish rounds
Some abs
Health and weather have kept me out of the gym for 10 days, real unhappy with that. Weather was gym closures for -60 degree and snow, and health was a bone marrow biopsy in my pelvis. Hips have been pretty sore from nothing physical but a bunch of snow shoveling
The knee is also generally kinda angry. Silver lining today is: I think Bulgarian split squats are gonna be awesome work for it.
Assisted Chins, neutral grip
Worked up from full stack in triples, fast rests til weight got heavyish, then 1m rest, the 3m rest before last set: 230 x 3 (BW-assistance)
Lat pulldowns, wide
60 x 15
72 x 15
84 x 15
96 x 15
108 x 12 x 3
Cable curls, nuet. Grip, single arm
No rest between arms
5 rounds of 15 each
Cable seated row, narrow OH grip
84 x 15 x 4
Biangular lat row machine
Worked down stack in 10s
Didn’t log weight/sets. Something like 10 sets, 2/3rds down the stack
Track walk cool down
Knee wasn’t allowing a 1.5m time push, so just got the heart rate up for a bit. Overall happy with my back work, I’m fine going easy on cardio and no leg work.
The stepper fitness test rated me as Poor. Not surprised haha. I’ve been debating a while about mentioning my cardio shape as a possible symptom to my docs. Hesitant because it feels like a cop out. On the other hand, I’ve had full body CT, pet scan, bone marrow biopsy and a million blood tests and no results, so we will see.
Smith machine bench: feet up
Bar x 15
+50 x 15
+90 x 15
+120 x 15
+140 x 15
+160 x 15
+180 x 15
+200 x 8 (gross)
Dunno what the ‘bar’ weighs, not too concerned
Narrow grip
+90 x 12 x 5
Cable crossovers x 12
SS w/ tricep band ext x 15 each
5 rounds
Pec fly machine
12 x 5
Dip machine
80 x 15
110 x 15
140 x 15
170 x 15
200 x 15
Feel like boiled shit today. Knee was kinda fresh due to missing Friday last week (client cancel), but I took care of that with running.
Pendlay Rows
45 x 10
95 x 10
115 x 10
135 x 10
155 x 10
175 x 10
190 x 8
Underhand grip
135 x 10 x 3
Assisted chins, neutral grip
186 for 10 triples, 30s rest
SL ext (bum wheel)
Bottom half reps (painful lockout today)
36 x 20 x 4
48 x 20 x 2
60 x 20 x 2
72 x 20 x 2
84 x 20 x 2
Seated cable row
84 x 15 x 6
(Very little rest, easy weights)
I’ve always sucked at BB rows, so those numbers aren’t even super depressing. Chin up strength has notched up a bit also.
Leg exts: every set burned the same, same RPE. I wonder if I’m better served so I more frequency/volume at the lower weights, or keep trying to push weight up? There was a nearly 2 year span where I was outright unable to do a leg extension, so I’m ready to push it, but don’t want to overextend. Will do some research.
DB bench
40s x 10
50s x 10
60s x 10
70s x 10
75s x 26
Db fly/Db skulls
30s x 10/15 x 4
Machine chest press
Bottom half reps
4 sets of 15
Band tricep ext, single arm
15 each x 4
TRX push-ups
3 sets of 12
Dip machine
3 sets of 15
Smith machine bench
Slight incline, wide grip
4-5 sets of high rep, forget weights
Half hour of steps
~160 bpm
Treadmill cd
Been considering it, today’s steps made my mind up. Bpm stayed at 160 without any real effort. Wasn’t even breathing hard. Time to mention it as a possible symptom.
As for the knee, gonna try out some light work on Friday, maybe.
Chest press machine
5 sets of 20, last one was to failure
20m stairs
(Bpm est: 130-175)
Bunch of SL ext
Gross. Health/schedule played a part but I’m not happy missing that much time. Just not gonna get me where I want to be. On the plus side this is why I started this log: had I not had it documented I woulda thought I missed a week, called it a Deload, no big deal.
Leg press
Worked up in 10s
798 x 15 x 3 one min rest times
5 pps x 30
Leg curl seated
6 sets of 15
Circuit
A: glute donkey kick machine x 6
B: hip add x 20
C: hip ab x 20
4 rounds
Called it a day. Knee felt wierd so I didn’t wanna risk irritating it. Sure enough by the time I waddled out to my car it was a little angry. Feels like a decent day overall though.