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10-03-2022, 08:27 PM
#951
Spent this past weekend modifying my cable crossover equipment that I built when I still worked out in my garage. Had to modify it quite a bit to work in the smaller basement gym, but got er done!
Warm up - 500M row
More warm up (all exercises super-setted):
GHR
BW-12,13,12,13
Incline DB press
25-25, 15
20-25,25
Lat pull down
90-25, 21,20,25,
Goblet squat
25-15,10,10,10,
Rehab squats - going slow with these. See how I feel tomorrow as it sometimes takes a day to see any groin pain.
Bar-10
155-5,5,5
Rehab bench - Keeping volume and weight down for now.
Bar-5,
155-5
220-3
265-1
308-1
286-2
Cable work - Not sure what the actual weights are with the pulleys and the weight of the device itself, but these are the weights i'm putting on the bar. Probably really just over half of the weights I'm putting on. I'll measure it properly sometime...
Seated cable rows - nice to do these again!
90-10
135-12,15
160-15,15,
Cable tricep pushdowns
45-10
90-10
115-15,15,
Cable crunches
90-10,10,
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10-05-2022, 07:45 PM
#952
Warm up - 500M row
Just doing some screwarounditis today, keeping the muscles moving with light loads, but working through a full range of motion. Wouldn't really call it a workout, just light stretching.
Still have some minor pain in my groin, but almost unnoticeable. Sumo deadlifts today added to that pain a bit, so we'll see how I feel tomorrow and for my next planned workout Friday when I will try some more squats.
GHR
BW-15, 10
DB OH Press just to warm up my shoulders
20-15,15,
Deadlift
155-5
265-5
Sumo Deadlift
155-5
265-5
Incline bench - Definitely feel this in my R shoulder
Bar-5
155-5
Decline bench
155-5,5, RPE 0
1 arm cable pull downs
90-10,
115-10
1 arm cable rows
90-10,10,
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10-07-2022, 09:22 PM
#953
Warm up - 500M ROW
GHR - 10,16,20,
Bench - worked out with my oldest son today. We used our pound weights instead of the KG weights so nice even numbers today. He did 409lb eccentrics with 94lbs of drops offs then pressed 315. I just did 315 since I'm working my way back up again.
Bar-20
135-5
225-3
275-1
315-1,1,1,1,1,
275-3 few reps left in the tank
225-8 same
Rehab paused Squats - still going super light. Groin feels ok. If things seem good Monday I'll bump up the weight some
Bar-5
95-5
155-5,5,5,
Did some mobility and isolation work - tricep push downs, chicken wings, other stuff...
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10-10-2022, 07:27 PM
#954
Warm up - 500M row
More warm up (did a circuit with these 3 exercises)
Back extensions - 4 x 25
Band leg curls - 4 x 25
Planks - 4 x 30 seconds
Rehab Squat - Could feel my groin a bit on the heaviest sets. We'll see how it feels tomorrow...
Bar-5
155-5
220-5,6,
265-6,6, Added 110 pounds from friday
Finishers
GHR - 15,15,15,
Crunches - 15,15,11 - got an ab cramp on the last set.
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10-11-2022, 07:29 PM
#955
Warm up - 500M row
More warm up (circuit)
DB bench press - 20-25,25,25
Lat pull down - 70-25,25,25
Reverse grip push down - 45-25,25,25
Comp bench
Bar-10
155-5
220-6
265-6,6
Supersetted below:
Band pull aparts - blue band - 20,20,20,
DB row - 75-10, 85-10,10,
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10-13-2022, 09:15 PM
#956
Warm up - 500M row
More warm up (Curcuit):
Goblet squats - 20lbs-25,25,25,25,
Banded good mornings - Green Rogue band - 25,25,25,25
Standing banded ab crunches - Green Rogue band - 25,25,25,25
Speed Squats
155-2,2,2,2,2,2,3,3,3, - Super light, went for speed but not 100% effort due to groin (feeling better though)
Speed Deadlifts
165-2,2,2,2,2,2, - Same as squats
Sumo Speed Deadlift
165-5- just keeping the groove.
More circuit:
Glute bridges - 25,40,47 - Tried 3 variations
Single side DB shrug - 45-10 (warm up). 65-30, 75-24 doing this on just one side loads up the obliques too.
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10-14-2022, 08:30 PM
#957
Warm up - 500M row
Moar warm up
Incline DB press - 20-25, 25-25,25,25,
Cable Pullovers - 70-25,25,25,25
Cross body tricep extensions - 25-15, 20-15, 15-25,25 - Harder than expected. Had to lighten up to get 25.
Speed Bench press
95-3,3,3,3,3,3,3,3,3,3, Super light, went for max speed.
JM Press - 88-10,10,10, Don't like these as they bother my shoulder, plus I'm probably not doing them right.
DB pullovers - 35-12, 45-12, 50-12,
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10-17-2022, 07:57 PM
#958
Warm up - 500M row
More warm up:
Reverse hypers - 25,25,25,
Banded hamstring curls (yellow band) - 25,25,25,
30 second planks - 1,1,1,1,
Squat - was going to work up to a 5 rep max with roughly 2 reps in the tank or 8rpe. Didn't know how far I'd get with my groin, but got to 396 and called it there. Probably had 4-5 more reps but figured a 130 pound increase from last week was pushing it enough. Groin feels good although it's still letting me know it's there.
Bar-10
155-5
265-5
330-5
375-5
396-5
Cool down
back extensions - 10,12,15
Crunches - 15,15,15
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10-18-2022, 10:18 PM
#959
Warm up - 500M row
Chest warm up circuit:
DB bench press - 25lb - 25,25,25,
Lat pull down - 80-25, 90-25,25,
Reverse cable press down - 55-25,25,25,
Comp Bench
Bar-10
155-5
220-5
242-5
265-5
275-5 Plan was to leave 2-3 reps in the tank
DB row
95-10,10,10,
Band pull aparts - 20,20,20,
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10-20-2022, 08:34 PM
#960
Warm up - 500M row
Leg/core warm up (circuit):
Belt squat - 55-25,25,25
Banded good morning (green rogue) - 25,25,25
Standing band crunches (yellow rogue) - 25,25,25
Speed Squat
Bar-5
165-3,3,3,3,3,3
Speed Deadlift
185-2,2,2,2,2,2
Glute bridges - 50,58,
1 arm DB shrugs 75-21, 85-17, each arm
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