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  1. #21
    Join Date
    Mar 2021
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    94

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    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    6-14-2022 Tues - TOTAL REST. 1st day off completely in about 1-1/2 weeks.

    6-15-2022 Wed - UPPER BODY

    INCLINE PRESS:
    215x8,8,8,7 @4'^

    FLAT DB BENCH PRESS:
    65's x 12,12,10
    I capped it at 3 sets since I hadn't done these in a while.
    These were a sub exercise as the machine I normally used was occupied.

    SEATED CHEST SUPPORT ROW MACHINE:
    200x8x4 @3'^
    Was going to do a 5th set, but an old man co-opted my machine while a went to get a drink.
    My phone was there with the timer running, and my backpack too.

    CHIN UP: 5 reps, and the whole appartatus was shaking all to hell.

    stopped here a bit to help a noob lifter with some stuff.

    FAKE CHIN UP PULLDOWN:
    145x10x2
    150x10
    155x9
    @3'^

    REAR DELT FLY MACHINE:
    100x12,12,10

    SEATED FRENCH TRI PRESS:
    80x10x3
    80x8x2
    @2'^

    DB HAMMER CURLS:
    40x8x4

    CABLE LATERAL/DELT RAISE:
    30x8
    35x8
    30x8

    SHRUG MACHINE:
    230x12x4

  2. #22
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    Mar 2021
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    94

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    6-16-2022

    FRONT SQUAT
    192.5 x8x3

    LEG EXT
    140x12,12,12,10,10

    RDL
    205x8
    245x8
    265x8
    245x8

    LYING LEG CURL
    120x8x3

    trying to reduce the volume

  3. #23
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    Mar 2021
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    94

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    6-17-2022

    STRAIGHT LEG CALVES:
    160x10; 220x10; 260x10
    300x10x4

    SEATED CALF RAISE:
    130x10x2
    140x10x3

    AB CRUNCH MACHINE
    50x15
    85x15x2
    85x11
    75x15

    TORSO TWIST W BB:
    85x10
    105x10x3

  4. #24
    Join Date
    Mar 2021
    Posts
    94

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    6-18-2022

    BENCH PRESS:
    220x8x4 @3'^
    very last rep was an absolute grinder limit rep.

    STEEP INCLINE MATRIX PRESS:
    155x10
    150x10
    140x10x2
    @3'^

    ONE ARM LAT FREEMOTION LAT ROW:
    (lat pulls were tied up)
    100x10; 140x10; 150x8x4 @3'^

    BTN LAT PULLDOWN: 130x10x5

    SEATED BENT OVER DELT DB RAISE:
    20x12x4

    LTE 95x8x5 @3'^

    INCLINE DB CURLS:
    35x10x2
    35x8x2
    @3'^

    SHRUGS:240x12x4

  5. #25
    Join Date
    Mar 2021
    Posts
    94

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    6-19-2022 Sun.

    FRONT SQUAT:
    205x6x3

    LEG EXT MACHINE:
    140x13x3 @2'^
    140x12x2 @3'^

    LYING ONE LEG KNEEUPS W? CABLE MACHINE:
    45x10
    50x10x2

    WALKING DB LUNGES:
    just bw x 10
    15's x10x2

    SEATED LEG CURL:
    90x12x2
    90x10,8
    @2'^

    STANDING SINGLE LEG CABLE HIP EXTENSION
    35x10x4

  6. #26
    Join Date
    Mar 2021
    Posts
    94

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    6-20-2022 REST ...somehow I tweeked my back again.


    6-21-2022 UPPPER

    INCLINE:
    215x8,8,8,6 @4'^
    last rep last set was rpe9.
    could've done 7, but alas! i had no spotter

    FLAT MATRIX BENCH PRESS:
    NG/CG
    160x12
    165x12
    170x12
    175x12x2
    @3'^
    So weird how easy these were. Sure, I didn't completely blow myself
    up on the prior inclines, but man these weights are crazy.
    I will do 2 plates per side; I remember the first time I ever messed around
    with this unit, and 2 plates was laughable.

    CHEST SUPPORT SEATED ROW MACHINE:
    205x8x4 @3'^

    WIDE GRIP LAT PULLDOWN IN FRONT: 145-150 x10x4

    3 exercise superset of:
    REAR DELT FLY MACH: 4 sets
    CURL MACHINE: 4 sets
    STDG TRI PDS: 4 set

    running low on time
    time for you to leave

    low back, left side, still hurts
    Last edited by Farmer; 06-23-2022 at 06:27 AM.

  7. #27
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    Mar 2021
    Posts
    94

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    6-22-2022 Wed.

    BELT SQUAT MACHINE:
    160x8x4 @4'^

    LEG EXTENSION MACHINE:
    150x12
    140x12x3
    @2'^

    WALKING DB LUNGES:
    20's x10x3 ...longer rests.

    LYING LEG CURL:
    110x10x3
    110x9
    100x9
    @3'^

    back feels better, but opted not to do any abdominal stuff (spine flexing, etc).
    will do tomorrow
    Last edited by Farmer; 06-28-2022 at 03:49 PM.

  8. #28
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    Mar 2021
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    94

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    6-23-2022 Thurs

    STRAIGHT LEG CALF RAISE:
    300x12x3
    300x10x2
    @2'^

    SEATED CALF RAISE:
    135x10x5

    AB CRUNCH MACHINE:
    50x15
    85x15x2
    85x12
    75x15
    75x12

    AB COASTER:
    40# x10x4

    back feels ok now ?




    6-24-2022 FRI

    BENCH 225x8,8,8,6 @3'^

    STEEP ASS MATRIX INCLINE PRESS
    155x12,10
    140x10x2
    @3^

    ONE ARM SEATED CABLE ROW:
    w/ KRIS KROSS ACTION
    130x10
    150x8
    155x8x2
    160x8x2
    @3'^
    good lat pump

    CHINUP CABLE PULLDOWN
    160x10x4 @3'^

    STRICT BB STYLE LTE W/ BB
    45x12
    65x8
    95x8
    100x8
    95x8
    @3'^

    STANDING DB CURLS ALTERNATING
    like a total gym bro
    40's x8x3

    CABLE LATERIAL RAISE
    A LITTLE REAR FOCUS
    30x10x3
    Last edited by Farmer; 06-28-2022 at 03:52 PM.

  9. #29
    Join Date
    Mar 2021
    Posts
    94

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    6-25-2022
    AM on no breakfast.

    TRAP BAR DL/SQUAT?
    low handles
    controlled eccentric, stopping 1)2" short of the floor, and/or BARELY tapping. More of a sqt than a DL.
    135x8x2
    205x8
    255x8
    265x8
    meh...back still felt funny still so stopped

    BELT SQUAT
    90x8
    110x8
    130x8
    150x8
    ....stopped, low energy, just depressed

    LEG EXT MACHINE
    130x15x5 @3'^....note the change here

    Felt like crap. Think I need to move to a three or four day leg day rotation.

    EDIT (6 hours later): Yeah, I'm sick....I can feel it now in my nose and throat. This morning I had a headache, and blew it off. My legs/knees felt achy at the gym....but now it all makes sense. Congestion and body aches.




    6-26-2022 SUN

    STRAIGHT LEG CALVES
    320x10x2
    260x15x4

    AB CRUNCH MACHINE
    60x15
    85x15x3 long rests

    LYING LEG RAISE
    BWx20x2
    #10DB x15x3

    INCLINED TREADMILL
    35 min
    Incline=9
    Speed= 2.6
    1.50 miles
    HR was 135-145



    6-27-2022 MON. FULL REST



    6-28-2022 TUES

    INCLINE 215x8x4 @4'^
    last rep was a med.grinder
    this keeps progressing 5# every two weeks or so

    FLAT MATRIX BENCH PRESS
    180x12,12,12,10
    @3'^

    SEATED CHEST SPPTD ROW MACHINE
    140x8; 170x4
    207.5 x8x4 @3'^

    NG LIFT™ PULLDOWN TO FRONT
    130x10x4 @3'^

    FACE PULLS W ROPE
    Anchor setting 12
    70x12
    80x12x4 @2'^

    SUPERSET:
    -1- TRI PUSHDN: 70-100 x12-8r x 5s
    -2- CURL MACHINE: 100-115 x12-8r x 5s
    2' intervals, i.e. tris at 1,3,5,7,9 ....bis at 0,2,4,6,9

    REAR DELT FLY MACHINE
    100x10x3 @2'^
    Last edited by Farmer; 06-28-2022 at 03:45 PM.

  10. #30
    Join Date
    Mar 2021
    Posts
    94

    Default

    starting strength coach development program
    6-29-2022 WED

    CLEAN
    have no idea why, just felt like doing them (full clean).
    1st time in a year probably
    95x3x3
    135x3x2
    155x3x2
    175x3x2
    185x3x4

    WALKING DB LUNGES:
    30's x8x4

    LEG EXTENSION MACHINE:
    140x12x4

    LEG CURL MACHINE:
    100x10x3

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