Farmer geezoid log

[Farmer]

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

[Farmer]

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

[Farmer]

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

[Farmer]

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

[Farmer]

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

[Farmer]

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

[Farmer]

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

[Farmer]

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

[Farmer]

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'^

[Farmer]

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