EZ Bar Curl
105x7, 2x6
+ Seated Cable Facepulls (nose)
60 2x15, 14
Cable Overhead Triceps Extensions
55 2x25, 20
Didn’t read my previous squat log well enough. I was supposed to raise weight on the face pulls and I completely missed doing single arm OHP.
Hamstring/adductor is fine now. Gotta start working abs again, my brace is not as solid as it should be. Considering GMs, adding weight may not be the way to progress these; I think adding more reps or a set or two might be more effective, since I want hamstring thickness and back stamina.
BP
W/U
135x8
165x5
190x3
210x2
Slingshot
235 x5, 3, 3, 3
Barely got the 5. Minor regression, that’s 2 sessions now. Extra set punishment
Off
210 2x3
One more meal per day and 1-2 hours more sleep, I’d be smashing these
Get it together, mate.
+ Monster Mini pull aparts (choked up 2 hands width either end)
5x26
Seated Cable Row
170 2x11, 3x10
Incline BP
160 3x7
+ Med Neutral Grip Pulldowns
190 x 11,10,10
High Bar Squats
265x6
245 2x9
Haven’t done straight-bar squats in a dormouse’s age. Body says “Ew, that hurts” and then acts like it’s heavy. So gotta get used to it again.
Neutral Grip DB Presses (paused)
70’s 3x9
Med Grip Seated Cable Rows
160 3x9
EZ Bar Curls
95 3x9
Cable Triceps Pressdowns
90 3x9
Cable Rear Delt Spreads
50 3x9
On the balls-to-the-wall scale, the balls were about a foot and half away during this workout.
Treadmill
1 Mile x 20 min @3 incline, 3mph, 20lb kettlebell
Made me surprisingly sweaty
Ab Wheel (Knees)
3x8
Wrist roller was just a band looped around a kettlebell and the other end looped over a bar sleeve. up and down 3 times per round done for three rounds, forward and backward
Going to steal that wrist roller idea. I used to do something similar with a cut down broom handle and some rope. The band and Kb would be easy to do and I have both of those.
Bench Press
185x9
175 2x9
Feel meh about these. I had hoped to be stronger. Oh well.
+ Choked Monster Mini BPA (2 hands width)
3x26
Dead Stop Rows (from floor)
175 3x9
No leg drive for these, so maybe I got stronger on rows…
Front Squat
175 9x3
Was a bit worried about these, adductors were tight. Went okay though. Adductors are still tight however. Tried a set with my arms crossed. That did not go well.
Incline Neutral Grip DB Press (Paused)
60’s 3x9
Hit the groove on the right side, finally. I tend to drop my shoulder and push my elbow forward and I managed to mostly not do that tonight.
I’ve figured out that the pain near my left armpit, which hasn’t gone away completely, is where my lat connects to my arm. I want to be careful with that, I think, and quit shorting my warmups and stretches.
Legs and arms are feeling pretty wooden. I may just do bench today and bail on everything else. Or do the hamster wheel.
Guess I’ll see when I get there.
