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  • 178.2

    at the gym

    Arnold press warm up
    15s x 3 sets of 25 reps

    Seated OH pin press
    bar x 5
    65 x 5
    115 x 5
    155 x 3
    205 x 3, 3 and 4.5

    Bradford presses
    65 x 3 sets of 15 reps

    Slight inc db press
    60s x 27, 23 and 22

    Cambered bar press downs, shoulder width
    100 x 35, 25 and 22

    Solid day. Felt good.

    Comment


    • 176.6

      at work today

      underhand pull downs
      70 x 15
      100 x 12
      130 x 12
      160 x 12
      190 x 7ish, 7ish again

      Cable one arm row, laying INTO an incline bench, single handle to bottom spot on crossover station
      70 x 15
      85 x 15
      100 x 15, 15

      Kneeling pull down, wide part of cambered bar
      145 x 20
      175 x 20
      205 x 15, 15

      A much better day than I expected. Everything actually felt very good today.
      Tomorrow will be a 1ish hour day so hopefully I will get to train after my "normal" shift during the second half... we'll see how it goes.

      Comment


      • 177.6

        Bench at work:

        bar x 15
        95 x 10
        135 x 5
        185 x 5
        225 x 3
        275 x 1
        295 x 1
        315 x 1
        320 x 1

        Close grip
        225 x 8, 8

        Ultra wide grip
        185 x 15, 15

        Excellent day. Didn't expect 315 to go as well as it did. 320 was a bit of grind and I would NOT have done 325 but I'll take it!

        Comment


        • 177.6 again

          Rope press downs
          60 x 20
          80 x 20
          100 x 15
          120 x 15, 15

          Weird Smith press/ext (see following video)
          50 x 12
          70 x 12
          90 x 12
          110 x 12
          130 x 6ish
          70 x 20

          single DB seated OHExt
          40 x 20
          60 x 20
          80 x 14

          DB hammer curls
          30s x 12
          40s x 12
          50s x 10
          60s x 5
          70s x 8

          Barbell curl 45lbs
          rev x 25
          normal x 25
          rev x 25
          normal x 25

          GREAT day. Tired from 14+ hours at work yesterday and Dragon Boat Races early this morning but glad I went in.

          Comment


          • Comment


            • 179.2



              Behind the back Smith shrugs
              90 x 30
              140 x 25
              180 x 15
              230 x 12
              270 x 10, 10
              320 x 10 certainly a bit shorter ROM

              1 arm DB shrug
              50 x 25
              60 x 25
              70 x 25
              80 x 25
              I found this a good mix since it's a much longer ROM compared to the heavy smith work.

              Rear delt DB swings
              50s x 12, 15, 15 may have been a 4th set but honestly don't remember
              last set in video

              Cable rear felt with chains, pulley on 2nd notch up
              20 x 15
              30 x 12, 12, 12
              last set in video

              Real good day and everything felt nice. Little tweak still in my left trap area but it's been there for a few weeks already. Training doesn't seem to make it "worse" and it's still there even after days off, so might as well train!

              Comment


              • 178.6

                at the gym

                Overhead pin press
                worked up to 210 x 3, 3, 3 and tried a 4th rep on that last set but she got stuck about 4 inches off the pins or so.

                Bradford press
                70 x 4 sets of 15 reps

                HS Wide chest
                2 x 27, 21 and 17+ about 4 partials

                Quantum Triceps ext, seat at bottom
                70 x 40, 40
                OH! the burn! LOL

                Real good day training. Interestingly the pin presses I could feel myself hitting a "limit", but then the Bradford presses felt way better than last week... go figure.

                Comment


                • 178.0

                  Back at the gym today

                  HS iso row, neutral 1 arm at a time
                  1 x 15, 15
                  2 x 8
                  3 x 6
                  4 x 4
                  5 x 5ish and 3 partials
                  3 x 15

                  Seated cable row, 8" neutral grip
                  100 x 12
                  140 x 12
                  160 x 12
                  180 x 8
                  *I felt OK rowing but when i put the weight down it triggered my "issue" so I had to get up carefully...
                  I wanted to do what i could here though because the crossover station at work is NO where near as heavy as this stack.

                  Inverted rows
                  me x almost 16, 1ish, 12 and 14ish

                  HS ISO pulldown, neutral grip
                  1 x 20, 20, 20

                  Today made me tired... But it felt pretty good. Interested to see how I feel tomorrow.

                  Comment


                  • 177.something

                    Did some weakness work today for the bench.

                    Floor press with chains
                    bar no chains x 12
                    added chains:
                    95 x 5
                    135 x 3
                    185 x 3
                    225 x 3
                    245 x 1
                    265 x 1
                    285 x 1
                    255 x 3
                    225 x 5
                    Those last 4 sets in the video below.

                    Inc db fly
                    30s x 25, 25

                    and that was it.
                    I really feel that the floor press WITH chains hit my exact sticking point. I am quick from the chest all the time from YEARS of pausing my reps. I've done lockouts in the past with WELL over a max bench weight and it didn't help. My sticking point seems to be from 60-80% or so. This move HAMMERED it!

                    Comment


                    • 178.8

                      Smith shrug
                      90 x 30
                      180 x 20
                      270 x 10, 10, 10
                      Behind the back
                      180 x25, 25

                      rear delt db swings
                      20s x 20
                      40s x 20
                      60s x 15, 15, 15
                      20s x 20, 20

                      Triceps bar curl
                      45 x 30
                      65 x 20
                      85 x 10
                      105 x 10, 10
                      65 x 25, 25

                      Only 3 moves but I was DRAINED when we were done today! Great day.

                      Comment


                      • 180.0

                        Been having the carbs lately. Not horrible but here and there.
                        I honestly don't feel as well with them as I do on keto. BMs aren't as good. I feel energy swings like getting tired, etc.
                        So I was craving a Dominos pizza for about 3 weeks now so I got one last night and then had my ice cream.
                        Now I am ready to continue my journey.
                        I would love a 2x bodyweight bench. At 165-170 I think it may be possible. Thats the goal.

                        Comment


                        • 178.4

                          At the gym

                          Bench
                          bar x 15
                          95 x 5
                          135 x 5
                          160 x 3
                          190 x 3
                          225 x 3, 3
                          255 x 5 sets of 3 reps

                          160 x 4
                          190 x 4
                          225 x 4 sets of 4 reps

                          So I didn't train Saturday, Sunday or Monday. Since I was pretty fresh I dug into my Sheiko archives and found the high volume day and plugged in my 320 Max from the other day. There it is. I figured it was a good day to do something like that. Everything felt ok but not great. Still glad I did all that volume though.

                          Comment


                          • 177.8

                            at the gym

                            Back

                            Underhand pull ups
                            me x 5 sets of 5 reps

                            Same motion but cable pulldown
                            180 x 8 and 2 eh, 6 and 2 eh
                            160 x 12
                            140 x 15

                            Kneeling close neutral in the crossover station
                            150 x 15, 15, 15

                            Body Masters chest supported T bar row, neutral grip
                            45 x 10
                            55 x 10
                            65 x 10
                            75 x 8 and 2 eh
                            45 x 15

                            Today felt fantastic!

                            Comment


                            • 178.2

                              at work

                              Steep Inc Overhead press
                              bar x 15
                              95 x 10
                              115 x 10
                              135 x 5
                              155 x 5
                              175 x 5
                              195 x 4, 4, 4
                              135 x 18 rest pause and 7

                              Bradford presses
                              45 x 25, 25

                              Pretty limited but that felt GREAT!
                              got some clips I may try to post...

                              Comment


                              • Comment

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