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06-16-2022, 08:35 PM
#901
Warm up - 500M row
I did get a small tear in my hamstring which is a bit painful, but it's not too bad and I'm still able to lift fairly heavy. I've lost some pull off the floor today so dialled it back a little with the deadlifts .
Deadlifts
155-5
265-3
375-1
440-1
375-5
Shrugs
265-15
Spoto presses
bar-15
155-5
265-5,5,5, - started off easy on these
Chins
Bodyweight
OH-10
UH-10
Incline dumbbell press
65-10
105-7
Curls
Dumbbells
25-10,10, - did these as warm up for chins
EZ curls - finished the day with these
110-10,10, rested a few seconds then did
Dumbbell
35-10
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06-20-2022, 08:19 PM
#902
Warm up - 500M row
My hamstring seems to have healed up over the weekend. Didn't even feel it slightly with squats today.
Squats
Bar-10
155-5
265-3
375-1
463-1 - heavy single
408-5 - heavy back off
337-10 - light back off
Calf raise
199-13
Comp Bench
Bar-15
155-5
265-1
330-1
Added sling shot
352-2
Removed sling shot
292-5 - heavy back off
265-9 - light back off
1 arm row with kettle bell
70-10
123-7
DB Curls
25-10
40-10
Last edited by skid; 06-20-2022 at 08:22 PM.
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06-23-2022, 08:39 PM
#903
Warm up - 500M row
I haven't been mentioning this lately but have been my usual mountain biking once per week and went last night. Basically 45-50 minutes of cardio on the climb and a 10-15 minute descent. The cardio can get pretty intense; I should track my heart rate sometime.
Deadlift
155-5
265-3
375-1
440-1
485-1 - Heavy single
414-5 - back off set
Shrugs
265-15,15,
Spoto Bench - Did these last Thursday and had some DOMs the following day despite benching regularly. The constant tension that these put on the chest was something I wasn't used to.
Bar-20
155-10
270-5,5,5, - This isn't too heavy of a normal/paused bench for me, but doing it Spoto style makes this much more difficult.
Chins
BW + 25
OH-5
UH-6
Incline dumbbell press
65-10
95-10
Curls
Dumbbell - did these to warm up for chins
25-10
30-10
The curls below were my final exercise for the day.
EZ curl bar
115-10,12, - after the last last set I rested 20 seconds then did
Dumbbell
30-20 - for the final bicep pump
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06-27-2022, 08:25 PM
#904
Warm up - 500M row
Squat
155-5
265-3
375-1
469-1 - Heavy single
414-3 - Heavy back off - Was planning on 5 but body said stop at 3
342-10 - light back off -
Calf raise
199-15
Bench - left a few reps in the tank on these. Right shoulder's a bit sore from benching, but also from waxing my car of all things.
bar-20
155-5
265-1
330-1 - heavy single
358-1 - Used sling shot (this set only)
297-3 - Heavy back off
265-5 - light back off
1 arm row with kettle bells
70-10
123-10
Dumbbell curls
40-10
45-10 rested 15 seconds then did
30-12
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06-30-2022, 08:46 PM
#905
Warm up - 500M row
Did mountain biking yesterday. Easiest climb yet this year. Cardio/muscular endurance improving.
Conv. Deadlift
155-5
265-3
375-1
440-1
491-1 - Heavy single
419-5 - Back off set
Shrugs
309-12,12
Spoto Bench - I do my own version of this, stopping and inch from touching my chest and stopping 2-3 inches from lockout. This keeps constant tension on my chest, allows me to use lighter weights to take some strain off my sore R shoulder
Bar-20
155-5
275-5,5,5, Started with narrow bench grip then medium, then wide for 3rd set.
Chins
BW + 35
OH-4
UH-5
Incline dumbbell bench
65-10
105-5 - stopped short as these bothered my shoulder a bit
Curls
Variety...
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07-04-2022, 08:35 PM
#906
Warm up - 500M row
Squat
bar-10
155-5
265-3
375-1
474-1 - heavy single
414-5 - heavy back off
348-10 - cardio
Calf raise
205-16
Bench
Bar-20
155-5
265-1
335-1 heavy single
363-1 heavy single with sling shot (this set only)
297-5 heavy back off
264-7 - less heavy back off with close grip
DB curls - did these between bench sets
25-10
30-10
35-10
40-10
45-10
Kettle bell 1 arm row
70-10
123-10
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07-07-2022, 08:45 PM
#907
Warm up - 500M row
Long day at work, late start to my workout.
Deadlift
155-5
265-3
375-1
440-1
495-fail - just didn't feel it today
425-5 - At least these went easy
Shrugs
315-12,12
Spoto Bench
Bar-20
155-5
200-5
282-3,3,3, was supposed to be 5's but cut it back to 3's. went narrow, medium, then wide grip
200-12 - did a light back off
Chins
35-5,6, overhand and underhand grip
Incline dumbbell bench (spoto style)
65-10
85-10 - went light on these
Curls
Dumbbell
25-10
30-10 - did these first two sets while benching to warm up for chins
EZ Curl bar
115-10,10, rested for 10 seconds and then
Dumbbell
35-10, then immediately
25-5 for the pump
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07-11-2022, 02:03 PM
#908
Warm up 0 500M row
Squat
bar-10
155-5
265-3
375-1
440-1
480-1 - heavy single
418-5 - heavy back off
353-10 - cardio
Calf raise
265-8,10,
Bench
Bar-20
155-5
265-1
341-1 - heavy single
369-1 - used sling shot for this set only
303-4 - heavy back off
265-8 - light back off - used close grip
Kettle bell 1 arm row
70-10
123-12
DB curl
25-10
30-10
35-10
40-10 (super-setted to this point with bench sets)
45-10 - did these after kettlebell rows
30-10 - did these immediately after the set with 45's
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07-14-2022, 08:38 PM
#909
Warm up - 500M row
Hardly slept last night due to bear issues with my bee hives. Busted through the electric fence, through the stucco wire around the bee house, tore apart the hive boxes eating larvae and honey. Every time the dogs barked I woke up to deal with them, but they would disappear into the bush. Then, crazy busy full on day at work today. Decided a deload was in order for my workout today.
Deadlift
155-5
265-3
375-1
440-1
375-5
Shrugs
265-12
Spoto Bench (no lockout/continuous tension)
bar-20
155-5
220-8
200-13
Chins with BW
oh-5
uh-5
Incline dumbbell bench
75-10
Seated DB curls
25-10
30-10
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07-18-2022, 08:57 PM
#910
Warm up - 500M row
Squat
bar-10
155-5
265-3
375-1
440-1
485-fail - Getting close to my recent max but went a little too deep depth wise and twisted a bit on the push. Still tried to muscle it out for a few seconds but then dropped it on the safeties. Took all the steam out of the rest of my workout. Still felt good to do a 100% grind. I'll get it next week.
427-2 - took it easy from here on in.
360-5 - back off set
calf raise
265-12
Bench
bar-20
155-5
265-1
319-1 - since I backed off the weight I did long pauses on all reps for this and subsequent sets
286-5
220-12 - close grip
1 arm row
Kettle bell 70-12
DB curl
25-10
30-10
35-10
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