3.16.16
nothing
3.17.16
single leg seated ham curls
60 x 3 x 10, 62.5 x 1 x 10
squats 95, 135, 185 x 10, 225 x 6, 255 x 10, 280 x 8, 305 x 6
2 minute leg press 3 pps 63 reps
standing calves 4 x 10
3.18.16
incline bp 135 x 4 x 8
chest supported rows 4 x 10
pek dek flye 4 x 12 80-120lbs
pek dek rear delts 4 x 15
bench press 95 x 3 x amrap
hs high row 3 x 10
v bar pushdowns
hammer curls db
single arm pushdowns ng
preacher curl machine.
3.19.16
nothing
3.20.16
nothing
3.21.16
laying leg curls 4 x 12
seated ham curls 3 x 8
leg press 2,3,4,5,6,7 pps x 15
leg extensions 4 x 80-120
2 minute leg press 3pps 72 reps
seated calves 4 x 12
wanted to squat today but lower back was not feeling it.
3.22.16
incline bp 135 x 2 x 12, 145 x 2 x 10 appears I may never get back to 100% strength. or 70% for that matter. Marginally better than last week.
chest supported rows 4 x 12
smith machine decline press 155 x 4 x 12
Seated cable row med grip 4 x 10
pek dek flyes 120 x 4 x 12
pek dek rear delts 4 x 15
cable flyes 4 x amrap
cable rope rows mid back 4 x 12
3.23.16
bike sprints hiit 30/90sec 6 intervals + 15 mins liss
rope crunches 4 x 15
3.24.16
all sets were for 15 reps. That sounded like a good number.
lying ham curls 4 sets
bb squats 95, 135, 185, 205, 225, 245
hack squats 3 sets
super set extensions and seated ham curls 3 sets ea
seated calves 4 sets
easy day.
3.25.16
shoulders and arms
no pain - still weak
3.26.16
nothing
3.27.16
nothing
3.28.16
lying ham curls 4 x 8
bb squats 95, 135, 185 x 10, 225 x 6, 260 x 10, 280 x 8, 310 x 6
2 minute leg press 3pps 73 reps. beat last time, post set headache sucked.
light extensions 4 x 15
seated ham curls 3 x 8
seated calves 4 x 12
stopped squatting with a belt about 2 months ago. Donât miss it at all.
3.29.16
incline flyes 4 x 15
incline bench rear delt raises 4 x 15
smith machine decline 4 x 12 - 8
tbar chest supported row 4 x 8
incline db 4 x 10 + 1 x amrap
ng wg pulldowns 4 x 12
pek dek flyes
hyperextensions
changing carbs training/non training from 150/50 to 400/100. it wonât make me fat.
3.30.16
15 mins hiit bike 30/90sec 6 intervals followed by 15 mins liss
3 x 12 swiss ball pike rollouts
3.31.16
super set everything
side laterals 4 x 12
ng wg pulldowns 4 x 10
ng trap bar shrugs 3 x 12
seated db press 3 x 10
bent over db rear delts 3 x 15
band face pulls 3 x 15
seated db curls 3 x 12
rope pressdowns 3 x amrap
rope hammer curls 3 x 12
overhead tri exts 3 x 12
preacher curls 2 x 10
decline skull crushers 2 x amrap
finally able to contract right pec and right tricep. Good news.
current status
47 today
I look the same as last year. cool.
4.01.16
lying ham curls 4 x 12
db bulgarian ss 3 x 12-15
leg press 1-5pps x 20 slow and low
single leg ext 4 x 15
standing calves 4 x 12
4.2.16
nope
4.3.16
nope
4.4.16
lying leg curls 4 x 12
leg press 1-6 pps x 12 - 15, 7pps x 15
2 minute leg press 3 + 25âs pps 57 reps
hack squats 3 x 12
seated ham curls 4 x 12
seated calves 4 x 12
4.5.16
chest and back
incline bp 165 x 8, pinchy nerve is improving, SLOWLYâŠ
4.6.16
bike sprints 30/90 sec x 6 intervals followed by 15 mins liss
v ups 4 x 20
4.7.16
ss seated single leg ham curls 4 x 12
glute machine
db bulgarian ss 4 x 12 55lb dbâs top set
leg press single leg 2 x 50
standing calves 4 x 10
2 leg days a week. one day heavier. one day single leg.
4.8.16
ss 3 ways 4 x 10
banded side laterals 4 x amrap
standing ohp 4 x 12 105 top set
ss db rear laterals 4 x 15
face pulls
triple set rope pushdowns single arm - trying to feel contraction on right side 4 x 12-15
cg pulldowns 4 x 10
seated incline db curls 4 x 8
triple set overhead rope extensions 4x12
cable hammer curls 4 x 12
mid back seated cable rows
ss banded pressdowns 2 x amrap
banded curls 2 x amrap
4.9.16
zilch
4.10.16
nope
4.11.16
lying leg curls 4 x 12 - 9
ss front squats bar, 95, 145, 185, 205 x 10, 225 x 8.
ng wg pulldowns 4 x 10
2 minute leg press 3 pps feet low and close x 63 reps 10 rep increase over last week
db sldl 3 x 12
standing calves 4 x amrap
4.12.16
pecs and back
65 lb db incline x 4 x 10 pinchy nerve may never heal
4.13.16
hiit bike sprints 6 intervals 30/90 sec followed by 15 mins liss
3 x 12 pike swiss ball rollouts
4.14.16
squats 95, 135, 185, 225, 245, 275 x 10
wg pulldowns 4 x 8
leg press single leg 1pps x 2 x 60
seated ham curls 80, 100, 120, 140 x 8
leg press calves 3 x amrap
4.15.16
shoulders and arms
4.16.16
nothing
4.17.16
nada
4.18.16
lying hamstring curls 5 x 8
front squat bar, 95, 135, 185 x 10, 215, 235 x 8, 245 x 6
2 minute leg press 3 pps x 71 reps (+50lbs next time) feet close and low
seated ham curls 120, 140 x 2 x 8
seated calves 4 x 10
I need to quit messing around. Iâve been going through the motionsâŠeating cheat meals galore, drinking gallons of beer. My excuses for this are 70 hr work weeks and the inability to push in the gym due to pinchy nerve. Those excuses suck and are played out. Time for a change.
4.19.16
ss chest supported rows 4 x 8
incline db 65 x 4 x 10 felt better than last week
ts mg cable rows 4 x 8
guiolltine press 4 x 12
cable j rows 4 x 12
ss banded rear delts 4 x amrap
pec dec flye 4 x 130
4.20.16
bike sprints 20 intervals 15/45sec followed by 15 mins liss
pike swiss ball rollouts 3 x 10
4.21.16
ss front squats 4 x 10
wg pulldowns 4 x 10
leg press single leg 4 x 20
seated leg curls
seated calves
4.22.16
shoulders and arms
ohp 115 x 4 x 8
some other stuff
tris and bis
4.23.16
back and pecs
4.24.16
nothing
4.25.16
seated ng machine press 4 x 10
rear delts 4 x 12
side laterals 4 x 10
db shrugs 4 x 15
vbar pushdows 4 x 12
ez bar curls 4 x 10
preacher machine 3 x 10
dip machine 3 x 10
4.26.16 - 5.1.16
same old stuff
5.2.16
lying leg curls 4 x 8
leg press 1pps - 7pps x 12
smith mach lunges 3 x 12
sldl 4 x 10
2 min leg press 4 pps x 51
seated calves 4 x 15
5.3.16
alternate back and chest
bent over rows
incline db press top set 70 x 12. pinched nerve problem is getting better very slowly
seated ng pulldowns
decline db press
seated wg rows
pek dek flyes
5.4.16
standing ohp bar, 95, 115 x 8, 135 x 6, 120 x 10
pek dek rear delts 4 x 12
leaning cable laterals
skullcrushers
rope pressdowns
hammer curls
mach preacher curls
banded curls and pressdowns amrap
5.5.16
seated hams 4 x 10
squats 95, 135 , 185, 225 x 12, 265 x 17
leg press 3pps x 12, 2 min leg press 4pps x 60. 51 last time
good/bad girls
seated calves 4 x amrap
cals 2850/day
5.6.16
hs seated bench press
seated mg cable row
incline bb bar, 95, 135 x 12, 165, 175 x 2 x 10
chest supported mg rows
db bench press
ng pullups
pek dek flyes
5.7.16
30 mins liss bicycle
ohp bar, 95, 115, 125, 125 x 10
db shrugs 3 x 12
pek dek rear delts 4 x 12
cg bench press bar, 95, 135, 175 x 10
overhead rope ext 4 x 12
seated db supinated curls 4 x 8
rope hammer curls 4 x 12
seated incline db curls 2 x 15
banded pressdowns 2 x amrap
5.8.16
nothing
5.9.16
seated mg cable rows 4 x 10
incline bb bar, 95, 135, 155, 175, 185 x 2 x 10, 8
hs high row 3 x 10
seated machine press 3 x 12
pek dek 3 x 13
assisted wg pullups 3 x 10
hyperextensions machine 3 x 12
5.10.16
lying ham curls 4 x 8-10
leg press 1, 3, 4, 5, 6pps x 15, 7pps x 20
smith mach lunges 3 x 12
extensions 3 x 15-20
seated ham curls 3 x 9
standing calves 4 x 12