(nevermind, sorry)
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(nevermind, sorry)
I'll think I'll start logging again.
50 something.
I exercise at a big corporation gym.
He/him.
5-18-2022
BENCH:
210x8x2; 205x8; 205x7; 185x8
@3'^
(means on 3 min start intervals)
(seems like a set takes 20 secs, so only 2:40 rest period)
STEEP ASS INCLINE MACHINE:
Neutral grip and close grip (NG&CG)
140x10x2
90x12x2
90x10
@2'^
BTN LAT PULLDOWNS:
these are supposed to destroy your shoulders
i've never had problems with them
various wt. 8-10r x 6s
ONE ARM SEATED CABLE ROW:
145x10x5
LTE:
with some "lat swing" like Rip says.
80x8
90x8x5 (very hard at end)
DB CURLS IN INCLINE CHAIR:
30x8
35x8x2
30x8x2
SEATED LEANED OVER LATERIAL DB RAISES:
(for rear deltoids, traps, etc)
20x10x4
pretty good pump,
much success
5-19-2022
SQUAT: 205x8x5
LEG EXT: 125x12x3; 125x10x2
INCLINE SITUP: x10x5
BB TT: varx10x5
RDL: 235x8x4
CALF WORK
LEG CURL: 100x10,10,8
5-21-2022
INCLINE PRESS: 205x8,8,8,6
MATRIX FLAT CGNG: 150x12; 160x10; 150x10x3
SUPINATED BB ROW: 138x8; 175x8x5 @3'^
FAKE CHINUP PD:140x10x2; 135x10; 130x8
READ DELT FLY MACH: 80x12x4
DB INCLINE CURLS:35x8,8,6; 25x10x2
TRICEP PUSHDOWN: 80-70 x10-12r x 4s
UPRIGHT ROWS: 95x8x3
5-22-2022
SQT: 215x8x5
HACK SQT MACH: sledx12;50x10; sledx12x3 @2'^
LYING LEG CURL: 100x10x3; 100x8;90x10 @2'^
HIP ADBUCT MACH: 130x10; 150x10; 170x10x3
CURNCH MACH: various x 15-10r x 6s
LYING LEG RAISE: Bw x 15; 15#DBx8x4
CALVES: various seated and standing
5-24-2022
BP:
210x8,8,8,7 @3'^
MATRIX NG/CG/ STEEP INCLINE PRESS:
140x10; 110x10x2;90x10 @2'^
BTN LAT PULLDOWN:
150x8; 160x8x2; 155x8x3
SEATED CABLE ROW:
145-115 x10-8r x 5s
LTE:
w/ some lat swing like rip says
92x8x3
HMMR DB CURLS:
30-35 x 8-10 x 5
CABLE TRI PUSHDOWN ROPE:
30x12x3
CABLE LATERIAL RAISES: 25-30x10x3
SHRUG MACHINE 180x12x4
5-31-2022
HACK SQY MAHCINE:
90x8x2
140x8x2
160x8x2
170x8x2
DB LUNGES:
30-35 x8x4
SEATED LEG CURL: 80x12x4
LYING CABLE KNEE UPS: 30x8x4
BB TORSO TWIST: 70x10;95x10x3
HIP ABDUCT MACH: 120x10x5
CALVES, etc
5-27-2022
INCLINE PRESS:205x8,8,8, 7.9*
@4'^
* gainsgobblin spotting me stole my glory !
MATRIX FLAT BENCH NG/CG:
150-140 x 12-10r x 5s
SUPINATED BB ROWS:
strict
185x8x4
CHINUPS ON PULLDOWN MACH
130x10x4
RR DELT FLY MACH: 85 x12-10 x4
DB INCLiNE CURL: 35x8x4
CABLE TRI PD: 70 x12x4
UPRIGHT ROWS: 80x10x3
5-28-2022
HACK SQT MACH
180x5x2
180x8
DB LUNGES
35x8; 40x8x3
LEG EXTENSION MACH
120x12x4
RDL
245x8x4
LYING LEG CURL
100x12,12,8
AB CRUNCH MACH: various x 15-12 x 5
AB COASTER MACH: 40x12x3
CALVES: straight leg and seated
many sets, much burn
5-29-2022
cardio/GPP day
Laterial 'X' elliptical machine.
Lvl 9 ; width 6; 30min
TORSO TWIST MACHINE:
5x10 nonstop
5-31-2022
BENCH: 215x8,8,8,6 (f7, hard forced rep) @3'^
spotter bro let me die and ground out a long forced rep.
better than the gain-rapist last week I guess?
MATRIX CG/NG STEEP INC PRESS: 130x12;110x12; 90x12,10 @2'^
BTN LAT PULLDOWN: 165x8; 160x8x3 @3'^
SEATED CABLE ROW: 135x10; 115x10x3 @3'^
LTE: 90x8x4 @3'^
DB INCLINE CURLS: 35x8, 40x8, 35x8x2 @3'^
REAR DELT FLY MACH: 85x12x3
SHRUG MACHINE: 200x12x3
I'm glad I added 5 lbs to the bench today. Lots of energy.
This is the first time in like 20 to 25 years that I've attempted any bodybuilding/powerbuilder/hypertrophy type programming.
I pick one major exercise to track accurately to monitor strength increases for each muscle group.
They are currently: Incline press and (now) the hack squat machine. Those I'll go on 4 min intervals.
Progressive overload ya'know.
6-1-2022
HACK SQUAT: 180x8x3 @4'^
LEG EXTENSION: 130x12x3; 130x10; 110x12 @2'^
HIP ABDUCT: 150x10; 170x8; 190x8x4 @3'^
LYING LEG CURL: 120x8x3; 110x10
STEP UP CABLE THING: 35x8;40x8;45x8;50x8x2
I'll be Abs and Calves tomorrow