Didn't workout all past week - came down with strep throat been sick all week. This sucks, bcoz was just coming back from being sick last month. :banghead:
Oh well, life goes on haha. Bdwt back down to 232 - lost alot from being able to eat only soup due to throat being so sore past week. Hit chest today - obviously felt weak......
flat bb press - 230 x 10, 250 x 6
incline db press - 100's x 9, 100's x 6
flat db flyes - 60's x 12, 60's x 12
dips - bdwt x 15, 15
Got out of the rhythm of posting workouts lately...
Hit shoulders/traps yesterday...
Warmup - Wrestled with teddy bear for 13 minutes 29.68 seconds.
seated bb press behind neck - 180 x 10, 200 x 7
db side laterals - 1 dropset (45's x 10, 35's x 8, 25's x 15)
seated machine overhead press - stack x 15, stack x 11
cable side laterals - 35 x 12
bb shrugs - 320 x 15, 370 x 10
I don't know how to fix the settings of my account hehe.
Yeah yeah yeah haha.
Well I just wanted to tell you thanks for making me spit out my coffee everywhere reading that egg tossing, fire breathing or whatever da fuck that warmup was the other day that you posted.lol
wg pulldowns - stack x 15, stack x 12
bb row - 260 x 12, 300 x 8
t-bar row - 200 x 12, 250 x 8
cg underhand pulldown - stack x 12, stack x 12
straight arm pulldown - 120 x 12, 120 x 10
hyperextensions - bdwt x 30, bdwt x 20
The lat pulldown machine that I always used has a fucked up cable, so I'm using the other one where the weight feels much lighter - hence, using it all (stack), and performing the reps much slower to make it feel heavier.
Smith military press - 225 x 10, 255 x 5, 165 x 20
db side laterals - 1 dropset (45's x 10, 35's x 8, 25's x 15)
cable side laterals - 35 x 12, 45 x 10
reverse pec-deck - 130 x 15, 145 x 10
Smith shrugs - 315 x 20, 405 x 12, 455 x 8
seems like youre preparing to be leaner this time around sir BD?!
Sir Milk, I think it's bcoz the gym I went to today has treadmills and air-con haha! At the other gym I normally go to, it's so damn hot, when I'm finished with the iron I am out of there fast haha.
Hit chest yesterday. Past month been dealing with alot of RC pain probably brought on by doing flat bb benches which is stupid - now I know the reason I gave them up 15 years back. Oh well, gotta work around it again. After seeing that vid sir Braso posted, I have no right to complain about shit!
incline db press - 100's x 10, 100's x 8
incline db flyes - 65's x 15, 75's x 10
dips - 2 x 15-20/bdwt
seated bench press machine - 2 x 12-15/stack
wg pullups - 7, 7, 6
bb row - 260 x 12, 300 x 8
t-bar row - 200 x 15, 250 x 8
cg underhand pulldown - stack x 15, stack x 12
seated cable row - stack x 15, stack x 15
hyperextensions - 2 x 25-35/bdwt
bb seated press behind neck - 180 x 10, 210 x 6
db side laterals - 2 x 15/35's
bent db laterals - 2 x 10-15/40's-50's
seated machine press - 2 x 12-15/stack
bb shrugs - 2 x 8-20/320-400
db shrugs - 2 x 15-20/100's
Crazy how I can still do almost pain-free pbn with this RC issue. It actually hurts more doing presses to the front. Side laterals feel it a bit so not going too heavy on them. Gotta stay away from flat bb bench on chest day and stick with the Smith machine for awhile until this heals.
lol 400lbs shrugs! ill have problems lifting that thing from the floor first before shrugging it!
Hahaha - by the looks of them traps sir milk, I know you can do that if you tried bro! Also I don't deadlift it from the floor for shrugs - I set the pins in the squat rack around knee level.Leg day.......
leg press - 750 x 15, 820 x 10, 600 x 25
leg ext - 2 x 20-25/stack
hack squat - 330 x 15, 400 x 10
leg curl - 2 x 10-15/120-140
flat db press - 2 x 13-16/100's
smith incline press - 2 x 10-12/250
pec-deck - 2 x 15-20/stack
pushdowns - 2 x 10-12/stack
overhead EZ bar extension - 2 x 10-12/120
reverse grip single arm pushdown - 2 x 12-15/50Hit back & bi's yesterday...
wg pulldowns - 2 x 10-12/stack
bb rows - 2 x 10-12/260-290
cg underhand pulldown - 2 x 10-12/stack
seated wg cable rows - 2 x 12-15/stack
alt db curls - 2 x 10-12/50's
single arm preacher curl - 2 x 10-12/45
EZ bar curl 21's - 2 x 21/70
hyperextensions - 2 x 25-30/bdwt
Switched the program up - ditching the arm day and hitting tris with chest & bis with back for awhile. This will give me 1 more day of recovery each week, which I feel I need bcoz previously tris were getting hit 3x per week during delt day, shoulder day and then arm day. Have did this in the past more than once with good results - need a change also.
seated bb press behind neck - 180 x 10, 210 x 7
seated db press - 80's x 12, 90's x 8
db side laterals - 1 dropset (45's x 10, 35's x 10, 25's x 15)
bent laterals - 40's x 15, 50's x 10
bb shrugs - 320 x 20, 400 x 8
db shrugs - 100's x 20 x 2
Smith military press - 225 x 10, 255 x 5, 185 x 20
db side laterals - 40's x 12, (40's x 10 drop 30's x 10 drop 20's x 15)
rear delt machine - 130 x 15, 145 x 12, 145 x 10
Smith shrugs - 315 x 20, 405 x 10, 435 x 8
lying crunches - 2 x burn
incline sit ups - 2 x burn
lying leg raise - 2 x burn
I'm going to be one hurting mofo the coming 3-4 days! Haven't did squats in YEARS - think I mentioned before that I gave them up due to a back injury squatting heavy back in 2001. Shit put me out of work for over a year, so I decided it's just not worth it to squat anymore. I tried doing them again a few years later, but never stuck with them bcoz I didn't want to risk it. Hell, I had already been squatting for over 20 years at that point, so not like I didn't put my work in haha.
Sooo today it was leg day and I'm thinkin' leg presses are getting old, lets try to do some squats again haha...
leg ext - 2 x 20/100lbs
squat - 2 x 15/bar, 2 x 15/120, 220 x 10, 270 x 10, 320 x 5, 320 x 4
leg press - 200 x 20, 400 x 15, 600 x 15, 725 x 10
leg ext - 2 x 15-20/stack
leg curl - 2 x 10-15/120-140
standing calf machine - 3 x 20-25/stack
* Posting all sets so I have an idea for later of what worked and what didn't concerning any possible lingering lumbar pain.
I had no idea in advance how heavy I would go since I haven't done them in so long. I probably should have stayed down around 220 just to be safe, but I'm the type I always have to push it to the limit haha! Very awkward doing squats after so long time - hell just to keep balance was difficult enough. Going to take some time getting my form back - that is assuming I stick with them. Maybe I will just alternate them in once in awhile we will see. 320 is far off from 550 of back in the day, but I will take it considering it's been like 7-8 years since doing them haha. I'll be feeling the DOMS bigtime I know that! :sport:
Comments
Oh well, life goes on haha. Bdwt back down to 232 - lost alot from being able to eat only soup due to throat being so sore past week. Hit chest today - obviously felt weak......
flat bb press - 230 x 10, 250 x 6
incline db press - 100's x 9, 100's x 6
flat db flyes - 60's x 12, 60's x 12
dips - bdwt x 15, 15
Hit shoulders/traps yesterday...
Warmup - Wrestled with teddy bear for 13 minutes 29.68 seconds.
seated bb press behind neck - 180 x 10, 200 x 7
db side laterals - 1 dropset (45's x 10, 35's x 8, 25's x 15)
seated machine overhead press - stack x 15, stack x 11
cable side laterals - 35 x 12
bb shrugs - 320 x 15, 370 x 10
All sets listed are worksets.
Well I tried to PM you for advice, but your PM is fucking OFF!lol
Yeah yeah yeah haha.
Well I just wanted to tell you thanks for making me spit out my coffee everywhere reading that egg tossing, fire breathing or whatever da fuck that warmup was the other day that you posted.lol
LMAO!
Nah I get it. You guys are cruel.lol
db hammer curl - 65's x 10
seated incline db curl - 50's x 8
db preacher curl - 50 x 12
cgbp - 240 x 10
db overhead tricep extension - 45 x 8
pushdowns - 200 x 8
wg pulldowns - stack x 15, stack x 12
bb row - 260 x 12, 300 x 8
t-bar row - 200 x 12, 250 x 8
cg underhand pulldown - stack x 12, stack x 12
straight arm pulldown - 120 x 12, 120 x 10
hyperextensions - bdwt x 30, bdwt x 20
The lat pulldown machine that I always used has a fucked up cable, so I'm using the other one where the weight feels much lighter - hence, using it all (stack), and performing the reps much slower to make it feel heavier.
Smith military press - 225 x 10, 255 x 5, 165 x 20
db side laterals - 1 dropset (45's x 10, 35's x 8, 25's x 15)
cable side laterals - 35 x 12, 45 x 10
reverse pec-deck - 130 x 15, 145 x 10
Smith shrugs - 315 x 20, 405 x 12, 455 x 8
lying crunches - 40, 30, 20
lying leg raises - 20, 20
treadmill - 15 mins, 5.5 speed/10.0 incline
That's more abs & cardio than I've done in the past 3 years haha!
Sir Milk, I think it's bcoz the gym I went to today has treadmills and air-con haha!
incline db press - 100's x 10, 100's x 8
incline db flyes - 65's x 15, 75's x 10
dips - 2 x 15-20/bdwt
seated bench press machine - 2 x 12-15/stack
wg pullups - 7, 7, 6
bb row - 260 x 12, 300 x 8
t-bar row - 200 x 15, 250 x 8
cg underhand pulldown - stack x 15, stack x 12
seated cable row - stack x 15, stack x 15
hyperextensions - 2 x 25-35/bdwt
bb seated press behind neck - 180 x 10, 210 x 6
db side laterals - 2 x 15/35's
bent db laterals - 2 x 10-15/40's-50's
seated machine press - 2 x 12-15/stack
bb shrugs - 2 x 8-20/320-400
db shrugs - 2 x 15-20/100's
Crazy how I can still do almost pain-free pbn with this RC issue. It actually hurts more doing presses to the front. Side laterals feel it a bit so not going too heavy on them. Gotta stay away from flat bb bench on chest day and stick with the Smith machine for awhile until this heals.
Hahaha - by the looks of them traps sir milk, I know you can do that if you tried bro!
leg press - 750 x 15, 820 x 10, 600 x 25
leg ext - 2 x 20-25/stack
hack squat - 330 x 15, 400 x 10
leg curl - 2 x 10-15/120-140
standing calf machine - 3 x 20-30/stack
flat db press - 2 x 13-16/100's
smith incline press - 2 x 10-12/250
pec-deck - 2 x 15-20/stack
pushdowns - 2 x 10-12/stack
overhead EZ bar extension - 2 x 10-12/120
reverse grip single arm pushdown - 2 x 12-15/50Hit back & bi's yesterday...
wg pulldowns - 2 x 10-12/stack
bb rows - 2 x 10-12/260-290
cg underhand pulldown - 2 x 10-12/stack
seated wg cable rows - 2 x 12-15/stack
alt db curls - 2 x 10-12/50's
single arm preacher curl - 2 x 10-12/45
EZ bar curl 21's - 2 x 21/70
hyperextensions - 2 x 25-30/bdwt
Switched the program up - ditching the arm day and hitting tris with chest & bis with back for awhile. This will give me 1 more day of recovery each week, which I feel I need bcoz previously tris were getting hit 3x per week during delt day, shoulder day and then arm day. Have did this in the past more than once with good results - need a change also.
seated bb press behind neck - 180 x 10, 210 x 7
seated db press - 80's x 12, 90's x 8
db side laterals - 1 dropset (45's x 10, 35's x 10, 25's x 15)
bent laterals - 40's x 15, 50's x 10
bb shrugs - 320 x 20, 400 x 8
db shrugs - 100's x 20 x 2
flat db press - 100's x 17, 100's x 14
incline db press - 100's x 11, 100's x 8
incline db flyes - 2 x 10-12/65's - 75's
pushdowns - 2 x 8-12/180-210
overhead EZ bar extension - 2 x 10-12/120
bench dips - 2 x 20-25/bdwt
Bdwt = 242 today
wg pullups - 4 x 5-6/bdwt
bb row - 260 x 15, 310 x 8
cg underhand pulldown - 2 x 12-15/stack
seated wg cable row - 2 x 12-15/stack
alt db curl - 2 x 10-12/50's
db preacher curl - 2 x 10-12/50
EZ bar curl 21's - 21, 24/70
hyperextensions - 2 x 25-30/bdwt
Smith military press - 225 x 10, 255 x 5, 185 x 20
db side laterals - 40's x 12, (40's x 10 drop 30's x 10 drop 20's x 15)
rear delt machine - 130 x 15, 145 x 12, 145 x 10
Smith shrugs - 315 x 20, 405 x 10, 435 x 8
lying crunches - 2 x burn
incline sit ups - 2 x burn
lying leg raise - 2 x burn
Sooo today it was leg day and I'm thinkin' leg presses are getting old, lets try to do some squats again haha...
leg ext - 2 x 20/100lbs
squat - 2 x 15/bar, 2 x 15/120, 220 x 10, 270 x 10, 320 x 5, 320 x 4
leg press - 200 x 20, 400 x 15, 600 x 15, 725 x 10
leg ext - 2 x 15-20/stack
leg curl - 2 x 10-15/120-140
standing calf machine - 3 x 20-25/stack
* Posting all sets so I have an idea for later of what worked and what didn't concerning any possible lingering lumbar pain.
I had no idea in advance how heavy I would go since I haven't done them in so long. I probably should have stayed down around 220 just to be safe, but I'm the type I always have to push it to the limit haha! Very awkward doing squats after so long time - hell just to keep balance was difficult enough. Going to take some time getting my form back - that is assuming I stick with them. Maybe I will just alternate them in once in awhile we will see. 320 is far off from 550 of back in the day, but I will take it considering it's been like 7-8 years since doing them haha. I'll be feeling the DOMS bigtime I know that! :sport: