Heh, good to see at least one person still cares! Training's been uninspiring and boring, and it seemed fewer and fewer people were following, and I just haven't much felt like bothering to log such blah workouts. I've been writing them down in my notebook log and posting some occasional stuff on Instagram, but taking the extra time to type them out here and link to vids, when it didn't seem anyone was reading anymore, felt a bit unnecessary. That said, yesterday marked the start of what I hope is a good, solid, serious training cycle for the rest of the year so I'll log those and hopefully start pushing things forward again.
MONDAY, 9/23
Bench Press
After empty bar, Sets of 10 @60, 90, 110kg.
Then 120x8, 130x6, 100x10
DB Cocaine DL: Sets of 5 with 30s, 40s, 50s, 60s, 60s
Notes: Pec felt A-OK on bench, so gonna ramp that back up again now. The gym re-organized and now has a "powerlifting room" in what used to be the little used group fitness studio. I liked the old setup better, in which the PL equipment was out on the main floor with the 25ft ceilings. Now it's in a claustrophobic feeling room with 9 ft ceilings and mirrors. Anyway, there was no extra barbell to do cocaine DLs between sets of bench, so I used the DBs that are in there instead of walking all the way out onto the gym floor (and also the possibility that someone would think it was an unused barbell left out, and break it down and put it away while I was doing bench in the other room).
DB 1-Arm Press
Sets of 10 @50,55,60,60
Lat Chin-Down
6x6, 2 warmups, then 4 sets with the whole stack
Notes: Was supposed to do 3x5 barbell press and the DBs on Tuesday, but had a brain fart and was 3/4 of the way into this before I remembered. Derp. Lat Chin-downs are gonna be a problem once training gets serious. I've been taking it easy most of the year and still do 4x6 with the whole stack with reps in the tank. The thing is built such that I can't pin extra weights to the stack. There are a couple of 5 lb adder weights but that won't make much difference, so I will probably be doing 5x10 with the whole stack by the end of this cycle.
I would love go back to chins and weighted chins but I'm wary of my pec. Will have to see how this goes.
Tricep Rope
3x10
Paloff Holds
3 sets
TUESDAY, 9/24
DL and Cocaine DL
135x5, 185x3, 225x3x2
Press
185x5x3
Notes: Did yesterday's presses at a slightly lighter weight, and did some actual, honest to goodness deadlifts today! First time since...don't know, but it's been a long time. Did cocaine DLs first at each weight, to warm up and set the table, then followed with a set of normal pulls. Back felt ok. Happy.
Cable Row
5x10
Leg Press
Sets of 8 @: 135, 225, 315, 405, 465, 405
Notes: LP was easy. Rows did the last 3 sets with the whole stack as well. Could be slightly stricter but again, gonna be interesting here once I really ramp up training again. Might need to use DB rows and pray to muscle jesus that my back holds up to do em.
DB Strict Curls
30x11x3
Plank
30,35,30s
Assault Bike
20/75x9