BW - 211
Inclines -
BarX30
95X5
115X4
135X3
155X2
175X1
145X16
Incline DB Curls - 25sX20, 20, 20, 17
PJR Pullovers - 55X20
Good session. Upped weight and/or total reps on everything.
Low back still giving me trouble.
Wednesday, July 29, 2015
Tuesday, July 28, 2015
Legs and Back
BW - 208
Single-Leg Extension Eccentrics - 4X12 (straight-weight)
Single-Leg Curls - 3X20 (straight-weight)
Hack Squats -
50X15
70X12
100X10
110X10
120X8
Machine Pullovers - X15, 13 (top-set)
Chest-Supported Rows -
45X10
70X10
95X6
45X15
Still dealing with low back issues. I have an appointment with a different PT next week. I wanted to try and do something for legs and back, and this is what I came up with. Pre-fatiguing with iso-movements before moving on to compound movements where the lower back is supported.
Single-Leg Extension Eccentrics - 4X12 (straight-weight)
Single-Leg Curls - 3X20 (straight-weight)
Hack Squats -
50X15
70X12
100X10
110X10
120X8
Machine Pullovers - X15, 13 (top-set)
Chest-Supported Rows -
45X10
70X10
95X6
45X15
Still dealing with low back issues. I have an appointment with a different PT next week. I wanted to try and do something for legs and back, and this is what I came up with. Pre-fatiguing with iso-movements before moving on to compound movements where the lower back is supported.
Wednesday, July 22, 2015
Bench
BW - 210 (office gym)
Machine Bench -
worked up to the stack for 1
back-off set X 20
Incline Curls - 25sX20, 18, 15, 10
PJR Pullovers - 50X20
Cramped schedule this week, so had to fit something in at the office gym.
Machine Bench -
worked up to the stack for 1
back-off set X 20
Incline Curls - 25sX20, 18, 15, 10
PJR Pullovers - 50X20
Cramped schedule this week, so had to fit something in at the office gym.
Monday, July 20, 2015
Arms
BW - 208
Overhead DB Extensions -
30X20
40X20, 20, 17, 15
Cable Curls - X20, 10, 10, 10, 9 (to a top-set)
Office gym. Getting a workout in when I can.
Overhead DB Extensions -
30X20
40X20, 20, 17, 15
Cable Curls - X20, 10, 10, 10, 9 (to a top-set)
Office gym. Getting a workout in when I can.
Thursday, July 16, 2015
Overheads
BW - 210
Seated, CG Front Presses -
BarX15
65X5
95X3
115X1
85X16
DB Preacher Curls - 25sX20, 20, 15, 15
DB Hammer Curls - 40sX6, 6, 6, 6, 6, 6
Shoulder Cuff work
McGill Curl-Ups - X25
Side Planks - 60sec. each side
Bird-Dogs - 25 each side
Never done seated front presses before. Kept the grip close (index on the smooth) and elbows forward to try and put more pressure on the triceps. All these weights were crisp. The unrack was the "heaviest" part. Will move the back-off weight up to 95 next time. Should be able to work with that weight for awhile.
One-arm preacher curls were kind of awkward at first. Never done them before. Never really gone this heavy on hammer curls, either. Lots of firsts today.
Seated, CG Front Presses -
BarX15
65X5
95X3
115X1
85X16
DB Preacher Curls - 25sX20, 20, 15, 15
DB Hammer Curls - 40sX6, 6, 6, 6, 6, 6
Shoulder Cuff work
McGill Curl-Ups - X25
Side Planks - 60sec. each side
Bird-Dogs - 25 each side
Never done seated front presses before. Kept the grip close (index on the smooth) and elbows forward to try and put more pressure on the triceps. All these weights were crisp. The unrack was the "heaviest" part. Will move the back-off weight up to 95 next time. Should be able to work with that weight for awhile.
One-arm preacher curls were kind of awkward at first. Never done them before. Never really gone this heavy on hammer curls, either. Lots of firsts today.
Tuesday, July 14, 2015
Inclines
BW - 210
CG Incline -
BarX20
85X5
95X4
115X3
135X2
155X1
135X16
Incline Curls - 25sX20, 20, 15, 15
PJR Pullovers - 50X20
Core Work:
Curl-Ups - X20
Side-Planks - 60 sec. each side
Bird-Dog - 60 sec. each "side"
I've got some kind of low back issue going on. There was no precipitating event, it just started getting twingey and got worse over the course of a week. So I didn't lift for a week, and went to the chiro. I'll give it a couple more weeks, and then I've got an appointment with a PT to see about my shoulder, and I will discuss the back with him as well.
Decided to take 4 or so weeks and do the LRB Arms specialization program. Something to do while I'm figuring out what's up with my back.
Started conservative on the close-grip inclines, but I can bump up the weight for next week.
Incline curls were done both arms at the same time with a supinated grip throughout. Tough.
I was worried about the PJR pullovers with my back, but I was just extra cautious getting in and out of the movement, and it's only one set, and it was fine.
Added some of the Stuart McGill recommended core exercises. I need to do some more reading on these to understand sets/reps/time to hold, etc.
CG Incline -
BarX20
85X5
95X4
115X3
135X2
155X1
135X16
Incline Curls - 25sX20, 20, 15, 15
PJR Pullovers - 50X20
Core Work:
Curl-Ups - X20
Side-Planks - 60 sec. each side
Bird-Dog - 60 sec. each "side"
I've got some kind of low back issue going on. There was no precipitating event, it just started getting twingey and got worse over the course of a week. So I didn't lift for a week, and went to the chiro. I'll give it a couple more weeks, and then I've got an appointment with a PT to see about my shoulder, and I will discuss the back with him as well.
Decided to take 4 or so weeks and do the LRB Arms specialization program. Something to do while I'm figuring out what's up with my back.
Started conservative on the close-grip inclines, but I can bump up the weight for next week.
Incline curls were done both arms at the same time with a supinated grip throughout. Tough.
I was worried about the PJR pullovers with my back, but I was just extra cautious getting in and out of the movement, and it's only one set, and it was fine.
Added some of the Stuart McGill recommended core exercises. I need to do some more reading on these to understand sets/reps/time to hold, etc.
Thursday, July 2, 2015
LRB Back & DL. Pressing
BW - 208
Incline -
BarX30
95X5
115X4
135X3
155X2
185X1
165X13
Press - 65X25, 15, 10
Pushdowns - X100
165X13 is a Rep PR! And I even left a rep or two in the tank. I was so happy, I forgot I was supposed to do a 2nd back-off set.
And that's why, even though I made the target 50 reps in 3 sets on the Press, I can't count it. because in previous sessions I was further weakened by a 2nd back off set of inclines. And the last reps on each of these Pressing sets were brutal. My triceps and forearms were screaming.
This was the last pressing day that will be set up like this. Glad I hit a Rep PR on Incline. Would have liked to have gotten 65X50 total clean, but I didn't.
Incline -
BarX30
95X5
115X4
135X3
155X2
185X1
165X13
Press - 65X25, 15, 10
Pushdowns - X100
165X13 is a Rep PR! And I even left a rep or two in the tank. I was so happy, I forgot I was supposed to do a 2nd back-off set.
And that's why, even though I made the target 50 reps in 3 sets on the Press, I can't count it. because in previous sessions I was further weakened by a 2nd back off set of inclines. And the last reps on each of these Pressing sets were brutal. My triceps and forearms were screaming.
This was the last pressing day that will be set up like this. Glad I hit a Rep PR on Incline. Would have liked to have gotten 65X50 total clean, but I didn't.
Wednesday, July 1, 2015
Conditioning
Walking - 45 minutes
For a variety of reasons, I've put off ramping conditioning several months later into the year than I usually do. The next couple of weeks, I want to just add in these frequent, "off-day" long walks to start building the habit of doing this work. Once it's reingrained into my life, I will start worrying about types, and progressions, etc.
For a variety of reasons, I've put off ramping conditioning several months later into the year than I usually do. The next couple of weeks, I want to just add in these frequent, "off-day" long walks to start building the habit of doing this work. Once it's reingrained into my life, I will start worrying about types, and progressions, etc.
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