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  • arms

    at the gym
    Friday

    seated alt db curls
    25s x 15
    35s x 15
    45s x 15, 15

    Quantum triceps ext
    80 x 20
    100 x 20
    120 x 15, 15

    Preacher curl 90 degree
    55 x 15
    65 x 15, 15 and 15ish

    Preddowns, weird cloth handle like rope thingy
    60 x 25
    80 x 20
    100 x 15, 15

    I recall it being a pretty good day.

    Comment


    • 181.2

      Monday at the gym:

      pin press
      bar x 15
      95 x 5
      135 x 3
      155 x 1
      175 x 1
      195 x 1
      215 x 1
      235 x 1
      240 x miss

      Bradford presses
      75 x 5 sets of 10 reps

      Quantum machine chest press
      150 x 15
      *on that set my I got a vicious headache that increased with every rep. I could feel my pulse in my head. Awful
      120 x 17
      * same feeling but not quite as bad
      80 x 15
      *yep, still there

      Cambered bar press downs close
      80 x 25 and 25
      *and it still hurt.

      That was it.

      Comment


      • 179.8

        at the gym:

        1 arm db row
        40 x 5
        60 x 5
        80 x 5
        100 x 5
        120 x 5 sets of 5 reps

        Single arm cable row, crossover stack, standing, pulley at bottom
        150 x 5 sets of 10 reps

        Smith rack pull, about knee level
        90 x 5
        180 x 5
        270 x 5
        180 x 20

        No partner. Heavy 1 arm stuff felt good/rough.

        Comment


        • 177.4

          at the gym

          Bench
          bar x 25
          95 x 20
          135 x 15
          185 x 10
          225 x 2
          255 x 2
          285 x 5 sets of 2 reps

          close grip
          185 x 18, 16

          Parallel bar dips
          me x 10 sets of 10 reps

          Push ups on the neutral grip bars
          me x 20, 20

          Comment


          • Originally posted by tjoe View Post
            Hey!
            Thanks man. Hows everything going for yu and the family??
            been doing good. Everyone has adapted really well with our move
            see some of your posts on Facebook every once in a while. Seems like y’all are doing good as well
            Training Log

            Comment


            • Friday

              at gym:

              Super set:
              DB shrug/wide, neutral pulldowns
              50s/100 x 20s
              60s/120 x 15s
              70s/140 x 5 sets of 12s

              Underhand pulldown/Wide barbell shrug
              140 on both x 5 sets of 12s

              Cable rear delt thing one arm at a time
              10 x 5 sets of 10 no rest between sets

              Felt good.

              Comment


              • Saturday 180.8

                at the gym

                didn't write it all down but I hammered bis and tris.
                felt great.
                been eating too much.
                even had about 75-100g of Karbolyn during training today.

                Sunday I was up to 182.4!! UGH!
                So I had bacon and eggs last night.
                Hour on the treadmill this morning.
                The rest of my bacon mid morning.
                Couple coffees so far, just normal, cream and sweetener.
                Going to try and get back in action this week. Try and see that 169 I been thinking about...

                Comment


                • Monday 179.6

                  Bench
                  bar x 20
                  95 x 5
                  135 x 5
                  185 x 5
                  225 x 5
                  275 x 3
                  325 x 1 vid on FB and IG
                  330 x 1 vid on FB and IG
                  265(80%) x 9 sets of 3 reps and then 1 set of 6 reps to finish up
                  Excellent day!

                  Comment


                  • Tuesday 179.4

                    Back

                    old school t bar row
                    1 x 12, 12
                    2 x 10, 10
                    3 x 8, 8
                    4 x 4 too heavy
                    2 x 15, 15

                    2 arm db row
                    30s x 15
                    40s x 15
                    50s x 15, 15

                    HS iso row, wide neutral
                    1 x 15
                    2 x 15, 15
                    neutral, close
                    2 x 10, 10, 10
                    palms down
                    1 x 4 sets of 25 reps

                    rev pec dec
                    30 x 30 and 30

                    OK day of training.

                    Comment


                    • didn't realize I missed that much journaling...
                      Been hitting the bench a lot lately.
                      Hit 320 a while back.
                      Then I did 325 and 330.
                      Then I just hit 335.
                      Those were all separate days followed by some volume stuff.
                      Today I hit a bunch of triples:
                      270, 275, 280, 285, 290, 295 all triples
                      300 x 2 and missed number 3 right up top... 40s for 5 sets of 10
                      rope press downs with 30 x 100 reps.
                      Hit some elbows out extensions to try and bring up that lockout...
                      Weighed just over 180 this morning.

                      Comment


                      • Shoulders on Monday at the gym:

                        Quantum OHP, facing the machine
                        40 x 20
                        80 x 10
                        120 x 5
                        160 x 5
                        200 x 5 sets of 5 reps
                        160 x 17 reps

                        db front raises
                        20s x 10
                        30s x 10
                        40s x 8, 8, 8

                        Short day but felt great!

                        Comment


                        • Back at the gym on Wednesday

                          Close neutral pull down
                          60 x 15
                          90 x 12
                          120 x 8
                          150 x 8
                          180 x 8, 8, 8

                          HS iso row single arm
                          2 x 5
                          3 x 5
                          4 x 5
                          5 x 5ish, pretty heavy, lol
                          both arms:
                          4 x not quite 10 reps
                          3 x 13+2 more partials

                          db hammer curls
                          25s x 5
                          50s x 5
                          75s x 5 sets of triples

                          Barbell curl rev/normal
                          45 x 15/15 x 3 sets

                          Great day. Really liked the heavy hammers, something different for sure!

                          Comment


                          • Bench, 186.0

                            Bench press
                            bar x 20
                            95 x 5
                            135 x 5
                            185 x 5
                            235 x 3
                            285 x 2 felt heavy
                            295 x 2 still felt heavy
                            305 x 2 felt better than the last 2 sets
                            315 x 2 first rep FLEW, second one was work
                            320 x 2 BONUS reps, I like it, very similar to the last set. MIGHT have been able to manage 325 but wasn't interested in pushing an already solid day.

                            Elbows out extensions
                            25s x 20
                            35s x 15
                            45s x 5 sets of 10 reps

                            Rope press downs for the elbow
                            30 x 100
                            *same weight fast week and I should try 40 next week. Don't want to get caught up in weight here as its juts reps for blood flow into the joint after a bunch of heavy work. I don't want to feel like I am wussing out either though...

                            Several videos I will try to put on youtube shortly...

                            Comment


                            • Bench

                              Forgot to weigh in this morning but 186.6 yesterday...

                              Bench
                              bar x 10, 10
                              95 x 5
                              135 x 5
                              185 x 5
                              225 x 3
                              275 x 3
                              310 x 1
                              325 x 1
                              340 x 1 was the goal
                              350 x 1 nice bonus rep

                              Elbows out ext
                              30s x 20
                              40s x 15
                              50s x 10, 10, 10

                              Parallel bar dips
                              me x 15
                              added chains
                              me x 10, 10, 10 can't recall if I did another set of 10 or not

                              rope press downs for the elbows
                              40 x 100 reps

                              So, I haven't logged the week but I Have been hitting other stuff as well.
                              I hit shoulders pretty hard one day doing Steep Inc smith presses working up to a heavy double then doing a down set and then another down set. Then I hit front raises also performed on an incline bench. Great stretch there.

                              Hit back another day. I did shrugs, HS machine rows and then pull downs kneeling int he cable crossover station. That day was great and I am still sore a bit 3 days later from it.

                              The bench is feeling pretty good right now and is certainly my main focus. I'd like to NOT push my body weight too much yet and see if I can keep myself in control for a while. We'll see.

                              Comment


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