Bobster's HLM Log

[Bobster]

Saturday, 7/8/17

Joined a gym for at least the next six months. Figured I could use a place to train in where I wasn't squatting on my carpet floor and it has equipment I can use in getting over my ITB pain.

Squat
45x2x5
135x1x5
200x1x3
250x1x2
275x1x1
300x1x3

Bench Press
45x2x5
85x1x5
125x1x3
165x1x2
205x1x3

Chin Ups
BWx1x2
12.5x1x2
25x3x5

Found a chinning bar that is just like the one I use at home (door gym pull up bar) as well as being just the right height for me.

These next exercises are weighted versions of the ones I've been told to do to strengthen my hip abductors (IIRC). Since I mainly feel ITB pain when I squat, bodyweight reps aren't going to do it for me.

Pulley Clam Shell
10x1x15
20x2x15

Held the pulley handle against my thigh; next time I'll probably use a length of rope instead.

Glute Machine Kick
10x2x15

Had a bit of a time adjusting it for me and getting my squat shoe covered feet firmly on the foot pedals.

[Bobster]

Tuesday, 7/11/17

Walk into the gym to find it without any power. Apparently a water valve busted and they had the power shut off for safety.

Squat
45x2x5
135x1x5
200x1x3
250x1x2
275x1x1
300x3x5

Didn't notice my ITB when squatting so I seem to be making progress in that regard.

Bench Press
45x2x5
85x1x5
125x1x3
165x1x2
205x3x5

Pulley Clam Shell
10x1x15
20x2x15

Meant to use 30lbs; didn't realize it until just after finishing.

Glute Machine Kic
10x1x15
20x1x15


Thursday, 7/13/17

The power is STILL turned off.

Press
45x2x5
75x1x5
100x1x3
125x1x2
150x3x5

Ended up having to gut out the last rep on sets two and three.

Deadlift
135x2x5
225x1x5
290x1x3
340x1x2
390x1x3

I think the heat was starting to get to me.

Pulley Clam Shell
10x1x15
30x2x15

Machine Glute Kick
10x1x15
30x2x15

[Bobster]

Tuesday, 7/18/17

Squat
45x2x5
135x1x5
205x1x3
255x1x2
280x1x1
305x3x5

Bench Press
45x2x5
90x1x5
130x1x3
170x1x2
210x3x5

Had to grind out the very last rep. Will starting microloading again.

Pulley Clamshell
10x1x10
20x1x10
40x2x15

Glute Machine Kick
10x1x10
20x1x10
40x2x15

[Bobster]

Thursday, 7/20/17

Gave blood the day before.

Press
45x2x5
75x1x5
105x1x3
130x1x2
152.5x3x(3-4-4)

Deadlift
135x2x5
225x1x5
290x1x3
340x1x2
390x1x5

Will start increasing these by 5lb again.

Glute Machine Kick
10x1x10
20x1x10
50x2x15

There was another guy using the pulley area so I did these first.

Pulley Clamshell
10x1x10
20x1x10
50x1x15

[Bobster]

Saturday, 7/22/17

Squat
45x2x5
135x1x5
210x1x3
260x1x2
285x1x1
310x1x3

Bench Press
45x2x5
90x1x5
135x1x3
175x1x2
212.5x1x3

Chin Up
BWx1x2
12.5x1x2
25x3x(5-5-4)

Pulley Clamshell
10x1x10
20x1x10
50x2x15

Glute Machine Kick
10x1x10
20x1x10
50x2x15

[Bobster]

Tuesday, 7/25/17

Squat
45x12x5
135x1x5
210x1x3
260x1x2
285x1x1
310x3x5

Bench Press
45x2x5
90x1x5
135x1x3
175x1x2
212.5x3x(4-5-5)

Got in the groove on the second main set.

Pulley Clamshell
10x1x10
30x1x10
60x2x(10-15)

Glute Machine Kick
10x1x10
30x1x10
60x2x12

[Bobster]

Thursday, 7/27/17

Press
45x2x5
75x1x5
105x1x3
130x1x2
155x3x3

These felt tough today.

Deadlift
135x2x5
225x1x5
295x1x3
345x1x2

Was planning to do a set of 395lb but I had some DOMS in my lower back and realized it wasn't going to happen.

[Bobster]

Saturday, 7/29/17

Squat
45x2x5
135x1x5
215x1x3
265x1x2
290x1x1
315x1x3

My right IT Band was bugging me on these.

Bench Press
45x2x5
90x1x5
135x1x3
175x1x2
215x1x3

Felt easier than last week.

Chin Up
BWx1x2
12.5x1x2
25x3x5

Still felt tough.

Pulley Clamshell
10x1x10
20x1x10
60x2x15

Glute Machine Kick
10x1x10
30x1x10
60x2x15

[Bobster]

Tuesday, 8/1/17

My ITBs were bothering me today. The rehab exercises I've been doing seem to be doing little more than aggravate my lower back.

Squat
45x2x5
135x1x5
215x1x3
265x1x2
290x1x1
315x3x3

Bench Press
45x2x5
90x1x5
135x1x3
175x1x2
215x3x3

Instead of the pulley clamshells and glute machine kicks, I did the moves in this vid; ten "reps" between my main work sets.

IT Band Syndrome and Knee Pain (HOW TO FIX IT!) - YouTube

[Bobster]

Thursday, 8/3/17

Press
45x2x5
75x1x5
105x1x3
135x1x2
157.5x3x3

Deadlift
135x2x5
225x1x5
295x1x3
345x1x2
395x1x1

Going to deload 30lb next week.