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12-03-2022, 10:23 PM
#981
Missed my workout yesterday so did it today.
Warm up circuit
DB bench press (varying grips each set) 30-25, 35,25, 40-20, 35-25
Cable Lat pull down 90-25, 115-25,25,25,
Banded tricep pushdown (palms down) - red band-25,25,25,25
Narrow grip bench (1/2" in from center smooth section)
Bar-5
155-5
198-5
209-5
215-5
220-5
225-5,5, Weights felt good and all lifts went fast
Accessory circuit:
Incline bench chest supported DB rows - 25-25,30,35
Incline bench chest supported DB tricep kickbacks - 10-25,30,30
Banded face pulls - red band-35, yellow band - 35,40
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12-05-2022, 10:00 PM
#982
Warm up - 500M row
Circuit
Leg extension - f'd around with bands - unsatisfactory - perhaps a Xmas present coming up?
Leg curl - Same as above
Reverse hypers - Basically did leg swings
Box squat - 14 inch height - first time doing these with full sit. Harder than expected considering the weight
bar-5
155-3
265-2
304 - 2,2,2,2,2,2,
last set:
Sumo deadlift
155-5
265-2
298-8,8,8, - cardio
370-2 - These felt heavy, but when finished I lifted it onto the rack conventional and it felt just as heavy that way.
Hanging knee to chest from dead hang - 30 non stop
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12-06-2022, 10:10 PM
#983
Warm up circuit:
DB bench press - 35-25,25,25,25 - varied hand position (neutral - reverse - normal grip) in sets 8 each
Cable row - 135-25,25,25,25
DB laying fold-ins- 20-25,25,25,25
3 second eccentric bench then hard hit up
Bar-5
155-4
199-4,4,4,4,4,4,4 - short rest between sets
Accessory circuit (3 second tempo each way for all 3 exercises):
Lat pulldown - 145-12,12,12
Cross body tricep extension - 15-12,12,12,
Band pull apart @ chest level- red band-12,12,12,
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12-08-2022, 10:37 PM
#984
Worked a long physical day today so down a bit on my energy levels
Warmup - 500M row
More warm up (14 minute non stop circuit):
Poliquin step ups with 70 pounds - 10
Band pull thru's - purple band - 10
Speed squat
bar-5
155-3
210-1
210 + 36 chains - 3,3,3,3,3,3
Accessory circuit:
hanging knee raise alternating sides - 16,16, 12
suitcase abs - 14,13,8, abs giving out on the 2nd/3rd sets
Frog stretch - 20 seconds x 3
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12-09-2022, 10:13 PM
#985
Tricep overload day
Warm up circuit:
DB press - varying grips - 35-25,25,25,25
Cable Lat pull downs narrow grip - 115-25,25,25,25
Cable tricep press down with rope - 45-25,25,25,25
2+2 Tempo bench, no pause top or bottom, constant tension
Bar-10
165-10,10,10,10,10, These are hard, had to drop weight to complete sets of 10.
155-10,10,10,10,10,
Accessory circuit
DB pullover - 40-15, 50-15,15,
Single arm DB Sitting tricep extension - 15-15,15,15,
Incline bench chest supported rear flys - 10-15, 15-15,15,
Arms are baked
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12-12-2022, 08:58 PM
#986
Warm up - 500M row
Workout specific warm up circuit (14 minutes nonstop):
Poliquin step ups - 80lbs - 10
Band pull thru's - 125lb green band - 10
Beltless Box Squat - Built a 14 x 16 x 18 box today in the shop. The pail I used last week was sketchy
Bar-5
155-5
265-3
315-3,3,3,3,3,3,
Last set
Sumo Deadlift
155-5
265-3
320-8,8,8, - cardio.
397-2 - Not sure sumo is any easier than conventional. Seems harder...
Dead hang knee to chest raises - 30 reps non stop
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12-13-2022, 09:59 PM
#987
Warmup circuit:
DB bench - 35's - 12,12,12,12, varied hand position each set
Bilateral DB row - 35-12,12,12,12,
DB rollbacks - 20-12,12,12,12,
Speed Bench - fast down and faster up - non-stop
132+ doubled up yellow bands + chains - 3,3,3,3,3,3,3,3,
Accessory circuit
Prone incline DB row single arm - 40-15, 45-15, 50-15,15,
Cable OH tricep extension with rope - 45-15, 70-15, 90-15,15,
Incline supported Y raise - 5-20,20,20,
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12-16-2022, 09:47 PM
#988
Had a company Christmas dinner & party last night so did yesterday's workout today.
Warm up - 500M row
More warm up (10 minute circuit)
Step ups with 80 lbs - 10
Band pull thru's - 125lb green band - 10
Speed squat
Bar-5
155-3
220-1
220 + 36 chains - 3,3,3,3,3,3,
Accessory circuit (1st two exercises to failure)
Hanging knee raise to sides - 20,17,14, less as I got tired
suitcase abs - 16,10,8, same as above
Tactical frog - 20 second hold - 1,1,1,
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12-17-2022, 10:51 PM
#989
Warm up circuit
DB bench press (varying grips) - 35's -12,12,12,12,
Body weight rows in rack using bar at BP height - 12,12,12,12,
Seated tricep extensions - 20's - 12,12,12,12
2 count pause bench
bar-10
155-5
220-5,5,5,5,5,5,5,
Accessory circuit:
Lat pull down 5+5 tempo - 135-10,10,10,
Incline bench tricep extension 5+5 tempo - 25-10,10,10,
Seated lat raise with supinated grip -10's - 15,15,15,
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12-19-2022, 10:17 PM
#990
Warm up - 500M row
Workout specific warmup circuit (14 minutes):
Poliquin step ups - 80-10
Band Pull thru's - 125 lb green band - 10
Beltless Box Squat on 12" box - These went fairly easy
bar-5
155-3
220-2
315-2,2,2,2,2,2,
last set
Sumo Deadlift
155-5
265-3
348-8,8,8,
425-2,1, - I suck at Sumo, but the previous sets did fatigue me. This was max effort. The last single I did conventional to lift it into the rack to unload the weights. Felt just as heavy as the Sumo did.
Video
Hanging Knee raise to chest - 31 non stop
Last edited by skid; 12-19-2022 at 10:29 PM.
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