A little background, I’m a 37 year old former amateur strongman. I held my own fairly well here in the southeast, but time and money constraints forced me to give up the sport in '09. After that I went full endurance junky with a ton of running and mountain biking. In the past year or so I decided that being weak as a kitten really sucks and dove back into the iron.
Mon. 12-26-16
Incline Flies
10s x20
15s x20
20s x15x2
DB Bench
40s x20
60s x10
70s x10x4
HS Incline Press
1 plate per side x15x3, plus a few rest/pause sets on last one
Squats have been problematic for several weeks now. I need a hip adjustment in a bad way, but my insurance has been screwed up (BCBS sucks, BTW) so I’ve been putting it off and doing what I can to alleviate the discomfort. Today was better than things have been in several weeks, but I’m still nowhere near 100%. The split squats before I squatted seemed to open things up and help my right quad to fire, though.
Low to High Cable Crossovers/Machine Laterals
12/30 x3
DB Laterals
12s x20
15s x20
20s x12x2
15s x20
Rear Delt Destoyer
20s x50x2
Swiss Ball Crunches
-'til my abs cramped
Spent a lot of time over the past few days reading EyeDentist’s great thread in the BSL forum, and picked up a lot of good tidbits I’m trying to implement. The pec deck and machine laterals were just pumping the contracted portion of the movement, forcing blood into the muscle before I moved on to heavier movements.
Leg Press
200x20
290x10
380x25 - including some forced reps
290x15
200x20
Standing Calf Raise/Seated Calf Raise
12/25x3
Hanging Knee Raise
15x4
Front squats were much more agreeable with with my janky hip, so I may just focus on them until I can get this mess straightened out. Seems like I’m able to make 2 steps forward, and then 1 back with it. I know I really need to break down and go see the chiro, but between my insurance being screwed up and the chiro being in Panama for a couple of weeks I just haven’t been able to.
Cable Laterals/Cable Front Raise
20x20/20x20
30x10/30x12 x3
20x15/20x15
Arnold Press
30s x10x2
-left shoulder still not up to pressing
***Had to leave for a few minutes to go pick up my oldest son from wrestling practice. Youngest boy came home from school sick, so my wife was dealing with him
1 Arm Barbell Rows
25x15x3
drop set-55x8,45x5,35x5
Straight Arm Pulldown/Hanging Knee Raise
15/15 x3
Pulled up to the 405x1 all double overhand, and went with straps from there. The 495 pull went way easier than I thought it would. Might have been good for 3, but I didn’t want to push that too hard.
Out of town for work. The hotel I was at didn’t have much in the way of a fitness center, so I walked on the incline treadmill for 20 minutes. That was followed by backwards sled mill pushes for 5-6 sets of over 100 steps each. Then I did split squats and Hindu Squats for a few sets.
Tues. 1-10-17
Still out of town. Did some arm work on the little cable tower they had
100 total pull ups, done GTG style throughout the day.
Going to dinner with my wife this evening, and had planned to hit the gym this morning before work, but I haven’t slept great the past couple of nights. Just could not get out of the bed when the alarm first went off, so I hit snooze about 15 times before I finally got up to get ready for work.