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6-3-2022
INCLINE PRESS:
205x8,8,8,7 (f8) @3'^
I screwed up and went on 3' instead of 4'!
IDK why I did this**. This is my KPI!
Welp, I guess this is progress because at 4 min intervals that would've been cake.
MATRIX FLAP BP, NG&CG:
150x12x5 @ 3'^
I did intentionally extend these out from 2' to 3'
SUPINATED BENT BB ROW:
190x8x4 @3'^
CHIN UP PULLDOWNS:
140x8
145x8x2
130x8
@3'^
SEATED SLIGHTLY BENT OVER DB LATERIAL/DELT RAISE (whew!):
20x12; 15x10x3
TRICEP CALBE PUSHDOW:
70x12; 75x12x3
DB HAMMER CURLS:
40x8x3
35x8x2
**I know why I f'd this up. I got all immersed in to the ZFT thread, or the Andy Baker hypertrophy article thread.
Someone referenced a Chris Beardlsey article/study comparing low rest set to longer rest sets.
I dug into that study a bit.
They were comparing 1 min to 3 min rests.
Needless to say, there is so much minutiae and details and experience one would have to draw upon to make a conclusion from those studies ....
Basically, the study shows 1 min rest periods are definitely suboptimal for strength AND hypertrophy.
The hypertrophy part being the "shocker" in the S&C and the ExSci realm.
But fuck, it was one minute rests on every exercise from the word go, even with leg presses, bench, every exercise in a full body string of about 6 or 7 exercises, with all sets to failure.
No one is going to be able to do shit for load like that. No duh.
Even from a broscience-bodybuilder-gym-rat POV, its fucked even at face value without actually doing it or observing it in real time.
Other studies refenced within that one, they noted almost no difference between 2min and 5min rests.
Sure, there was some bullshit associated with that one too.
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Originally Posted by
granny
ROFLMAO!! Stealing.
I have to credit the Bioscience guy for that term. I stole it from there, probably 8 years ago.
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6-4-2022
HACK SQT MACH
190x8x3 @ 4'^
DB LUNGES
40x8x3 @3'
LEG EXT MACH
130x12x3
120x10x2
RDL
255x8x4
LYING LEG RAISE WT'D
20#x10x2
15#x10x3
Various calves and abz machines
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6-5-2022
CARDIO
elliptical 35 min
level 9
width 4
#
#
#
6-6-2022
BENCH PRESS
215x8,8,8,7 @ 3'^
welp, one more rep than last week.
MATRIX STEEP INCLINE PRESS MACH
110x12x2
100x12x2 @ 3'^
LAT PULLDOWN BTN
160x8x4 @3'^
SEATED ROW
110x10x4 @ whatev
LTE
97x8,8,6
SEATED INC DB CURLS
40x8,8,8,7
REAR DELT FLY MACH
90x12x3
SHRUG MACHINE
230x10x4
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6-7-2022
HACK SQUAT MACHINE:
200x8x3 @4'^
I am not going to lie, these were hard I may have tweeked my low back somehow.
STEP UP:
tried to do a rep or two, yep back is tweeked. So stoppped
LEG EXTENSION
130x14,13,12,10,10
100x12
@2'^
LYING LEG CURL:
110x10
112.5 x10x2
112.5 x8
100x8x2
@3'^
HIP ABDUCTION MACHINE:
150x8; 170x8
190x8x4
Stopped there
6-8-2022
SEATED CALF RAISE:
90x15
140x12x5
STANDING BW SINGLE LEG CALF RAISE:
x12x5
AB CRUNCH MACHINE
50x15
75x15
85x15
75x15
60x15x2
ELEVATE KNEE TUCK CRUNCH
bwx12x4
low back seemed to tolerate all this well (the spinal flexion on ab work)
Last edited by Farmer; 06-09-2022 at 06:03 AM.
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6-9-2022
INCLINE PRESS:
210x8x4 @ 4'^
PROGESSIVE OVERLOAD DUDE !!!
So i blew right thru the 205x8x4 to 210 fixing the 3'/4' mistake from last week.
So next week will try 215 (prob be 8,8,8,6)
It would be a freaky PR thing if I got to 225x8x4
That would put my max ~300e1RM. (225x10RM)
I did 250x5RM and that's a little lower here.
This is my KPI for upper body to determine strength.
MATRIX CG/NG FLAT BENCH PRESS MACHINE
155x12x5 @3'^
bumped up to 3' from 2' and it was too easy, next week do 165.
SEATED CHEST SUPPORT ROW MACHINE:
160x8
190x8
200x8x2
190x8x2
CHINUP CABLE PULLDOWN:
130x10
135x10x4 @2'^
SEATED FRENCH PRESS W/ EZ CURL BAR:
50x10
70x10x4 @ fast intervals.... too easy
SEATED BICEP CURL MACHINE:
80x10
95x8x4
SEATED BUT BENT OVER A LITTLE LATERIAL RAISES:
20x10x4
....and some lat swing downs
whew!
Trying to protect my back here with all of the seated stuff.
Normally I do supinated bent over rows today, supported rows seemed like a good idea.
Next upper body session, I really need to hit back and arms hard.
I felt like I rushed thru thing today, as I had to leave the gym early for an appt.
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6-10-2022 Fri
BELT SQUAT:
ATG; narrow stance; etc
50x8; 90x8
140x8
160x7(8f! Lol)
140x8x2
@4'^
DB LUNGES :
45x5 (8 woulda been bad)
50x5x2 @3-4'^
LEG EXTENSION MACHINE:
140x12x4
140x10(f11)
@2'^
SEATED LEG CURL MACHINE:
80x10
85x10
87½*10x3 @3'^
Tibia set at 2.
ROM at 5
FREE MOTION CABLE HIP EXT.
20x12
40x10
45x10
50x10
Last edited by Farmer; 06-13-2022 at 06:19 AM.
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6-11-2022 Sat
CRUNCH MACHINE:
60x15;
85x15,15,13
75x15x2
@3'^
AB COASTER:
60x15x3
CABLE SIDE BENDS
100x15
140x15
140x15x2
CARDIO:
treadmill
incline @ "8" (started at 10 for 6')
30 min
2.6mph
130-136 HR.
1:05 total w.o time
Last edited by Farmer; 06-13-2022 at 06:18 AM.
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6-12-2022 Sun
BENCH:
wasn't feeling it today, so did a more thorough warm up
135x8x2; 195x5x2; 220x1x2
220x8x2
215x8
215x7 (didn't try for an 8th)
@3'^
STEEP-ASS INCLINE MATRIX PRESS
120x12
125x12x2
120x12
@3'^
(superset one leg calf raise inbtwn)
Really need to hit back good today
BTN LAT PULLDOWN
145x8
160x8x5@3'
ONE ARM DB ROW
70x8x4@3’
(superset seated calf raise inbtwn )
REAR DELT FLY MACHINE
100x10x3
LTE 97x8x4 @3'^
SOME WEIRD ASS CABLE CURL MACHINE
50x10x4
LU XJ STYLE DB DELT RAISE
20x10x2
After the 2nd set I was at 1:27 for this session. Time for you to leave.
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6-13-2022 Mon
Right knee was bugging me warming up.
I had regulated myself to skipping "legs" and just doing "abs" today.
Several airsquats and whatnot were making it feel real gimpy.
Did my ab/core stuff, and finally did a couple of sets of front squats with the bar messing around
and the pain completely went away oddly enough.
MATRIX AB CRUNCH
(a different machine than ususal)
various x 15-12 x 6 sets
LYING LEG RAISE:
bw x 25-20 x 4 sets
FRONT SQUAT:
135x8
155x8
175x8
185x8x2
135x10
FREE MOTION CABLE STEP UP:
50x10x4
RDL:
(first time doing since a tweek my back a 1-1/2 wks ago)
135x8
225x6
265x8
245x8x2
I stopped there, was pretty tired and not feeling "it" today.
I've gone pretty hard every 3rd day (2 days rest) for several cycles in a row now.
I'll finally get a 3 day rest and unload some fatigue.
It will be interesting to see if my quads will be sore, just due to the unfamiliarity of
not doing them for so long. The load wasn't great.
They definitely make you breathe more and tire you out.
Doing those high rep sets ain't fun in general.
Elbows, grip, trying to extend thoracic that whole time.
I'll keep these in the rotation.
Gym Fuckery Notes (GFN):
I was going to do belt squats at first, but the (several thousand dollar) belt squat machine
was sitting there empty, but no actual belt to be seen?!
Funny, looked all around the gym, figuring someone took it to do weighted dips or wt'd chin ups.
Nada. Nowhere to be found. So I did the fronties.
Finally it showed up when I was doing RDLs.
It must've been out in outdoor training area or something.
Last edited by Farmer; 06-14-2022 at 07:19 AM.
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