Hey everyone. Hope y’all are well.
I moved into my new place, got everything settled with work, and did all the other stuff I needed to do. Things have finally cooled off.
I’m going to be working out Sunday, Monday, Wednesday, Friday.
Previous log:
Return of the Muskrat, Vol. 2
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@mortdk @littlesleeper @losthog @simo74 @duketheslaya
Might have missed some people but I’m gonna get caught up on your logs.
15 September 2019
Warm-Up
Press (multi-grip bar) 105x10, 85x5x5
(starting light because shoulder has been tweaky)
Pull-Ups (various grips) 50
Face Pull 50
Machine Bench 70 lbs per side x 50
Front Raise 20 lbs x 50
Lateral Raise 15 lbs x 50
Sit-Ups 50
Stair Stepper 18 minutes
Welcome back!
Any goals or specific program you intend to run for the next little training block?
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I’m not quite sure about goals actually. I’m definitely going to think more about them so that I can have something I’m working towards, but I do know that I’m running 5/3/1 (doing the 3/5/1 + 5x5 @ FSL variation) and trying to generally improve my lifts and conditioning.
Welcome back Rat.
Looking forward to your journey.
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Welcome back man. I’ll be following along.
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Welcome back Ratty. Good to hear you have settled and got stuff sorted.
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Thanks buddy good to be back. I’m glad I have everything sorted too. It’s amazing how much stuff I had to do when moving, getting a new job, and basically setting up everything after graduation from school
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welcome back
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16 September 2019
Warm-Up
Sumo Deadlift 250x10, 195x5x5
Face Pull 100
Push-Ups 100
Ab Wheel 25
Reverse Hyper 25
Stair Stepper 10 minutes
Exercise Bike 5 minutes
1 Like
18 September 2019
Warm-Up
Bench 180x13, 140x25 total
BPA 150
Machine Bench 50
Band Tricep Pushdown 50
Ab Wheel 40
Prowler 0,2,4,6,6,4,2 plates
1 Like
20 September 2019
Warm-Up
Squat 225x10, 185x20 total
Pull-Ups 25
Curls 25
Face Pull 50
Push-Ups 50
Front, Lateral Raise 50 each
Reverse Hyper / GHR 75
Stair Stepper
2 Likes
22 September 2019
Warm-Up Complex 1 (2 rounds): front & lateral raise, TIYW, curl, hanging leg raise, GHR, chin-ups
Warm-Up Complex 2 (3 rounds): push-ups, jump rope, squats
BTN Push Press 100x20, 75x25
(still keeping light cause my shoulder is still tweaky)
DBs together incline presses 40 reps
chin-ups 25 reps
lat pulldown 25 reps
hanging leg raise 25 reps
Prowler 2,4,6,4,2 plates
Battle Ropes 500 each side (supersetted with prowler)
Stair Stepper 10 minutes
1 Like
23 September 2019
Warm-Up Complex 1 (2 rounds): front & lateral raise, TIYW, curl, hanging leg raise, GHR, chin-ups
Warm-Up Complex 2 (3 rounds): push-ups, squats
Sumo Deadlift 235x12, 185x25
Partial side lateral raise 3x20
Incline Bench Y’s actively flex side Delt at the top 3x15
Cable laterals full ROM squeeze at top 3x10
Face Pull 100 reps
Ab wheel 50 reps
Reverse Hyper 50 reps
Prowler 2,4,4,4,4 plates
2 Likes
25 September 2019
Warm-Up Complex 1 (2 rounds): front & lateral raise, TIYW, curl, plank, GHR, chin-ups
Warm-Up Complex 2 (3 rounds): push-ups, squats
Bench (multi bar) 170x11, 135x25 (rest pause)
Not sure why this was so tough (170x11 was to absolute failure today); I did 2 less reps for 10 less lbs than last time. Granted, I was using a different bar. Plus I’ve been doing NOV (prowler everyday), and Jim said to expect lower lifts for a few cycles.
DB Bench Press 50 reps (60 lb DBs)
Chest-Supported Row 50 reps (2 plates per side)
BPA 100 reps
Reverse Hyper 50 reps
Prowler 4,6,4 plates
3 Likes
28 September 2019
Warm-Up
Squat 210x20, 160x25
Pull-ups 25
Face pull 100
Ab wheel 50
Back Extension 50
Hamstring curl 25
Treadmill walk 10 minutes
(didn’t have access to a prowler today)
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29 September 2019
Warm-Up
BTN Push Press
45,55,65,75,85,100x5
110x20
85x2x25
I’m going to stick with this movement until my shoulders feels good again; the eccentric doesn’t hurt at all so I’m just push pressing it up and going nice and slow down; it’s hurting less and less so should be back to normal in 2 weeks. Actually I might stick to it. I’m really liking the pump it gives, especially because I can modulate the amount my legs are helping based on how fatigued my shoulders are.
Curl 100
Partial side lateral raise 3x20
Incline Bench Y’s actively flex side Delt at the top 3x15
Cable laterals full ROM squeeze at top 3x10
Incline BB Press wide grip 45x20, 95x15, 135x10 + Chest fly 15s
Chest-supported row 2x50
Triceps Pushdown 100
2 Likes
2 October 2019
Deadlift
135x10, 185x5, 235x5
265x11
195x3x15
Hamstring Curl 3x12
Ab wheel & negatives 50
Single leg extension 3x12