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06-01-2023, 10:28 PM
#431
MarvelNerd Old Dog Training Log
Leg day
Squats 5,5,12,10,10 225,275, 315
Leg Press sets of 25 585,585,585
Hack squat 3 sets of 10 315
Leg extension 3 sets of 12 200
Lying leg curl 140 3 sets of 12
60 minutes 67000 lbs of volume
Quads on fire
Last edited by MarvelNerd; 06-01-2023 at 11:06 PM.
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06-03-2023, 01:41 PM
#432
Upper body day
Bench 5,5,5,5,4,4,4,7. 205,245,275,305,305,305,305,275
Pendalay rows 4,5,5,4,5 245
Spider curl 3x10 25
Machine shoulder press 2 sets 7,6 275 lbs
ISO Row 405 3 sets 10
60 minutes 28000 volume
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06-05-2023, 07:09 PM
#433
Back day Hypertrophy day
Last day before a week long deload. Traveling out of town for the week. Planning on lots of walking.
Pendalay Rows 3 sets of 12 205 lbs
Bent over lateral Raise 25 lbs 3 sets of 12
Seated Row 3 sets of 15 183 lbs
Lateral raise 25 lbs 3 sets of 12
One arm bent over row 3 sets of 12 95,100,110
Dumbbell upright Row 45 3 sets of 10
One arm seated row 3 sets of 10-12 88 lbs
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06-10-2023, 11:09 PM
#434
Upper Body day
Flat bench
205,235,255 5,7,8,10,8
Cable Bicep curl 3x15
Open Hand Machine Fly 3x12
Dumbbell Incline Press 3x10 90lbs
Hammer curls 3x10
French Press 2 sets 25,20
Dumbbell Bent over fly 3x10
Tricep push downs drop set started at 100 lbs reps until I couldn’t push. Total failure almost cramped my tricep.
Cardio walking and cleaning
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06-11-2023, 07:44 PM
#435
Lower body Hypertrophy
Warm up leg extension and standing leg curls superset 6 sets light weight
Just back from a deload so gonna ease in this week.
Squats
225,275,315,315
Leg press. 7 pps 3 sets of 25,25,20
Hack Squats 315 2 sets to failure
Leg Extension 3 sets of 12,10,10 200
Superset w/
Leg curl 130 sets of 10
Stiff leg deadlifts 225 2 sets 10
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06-13-2023, 01:49 AM
#436
Back Hypertrophy
Bent over Reverse fly 3 sets of 10 30 lbs
Superset
Cable seated row 187lbs 3 sets of 15 w/ stretch at top of lift
Dumbell lateral raise full ROM 30 lbs 3 sets of 10
Superset
Dumbbell one arm row 3 sets of 10 100lbs
Cable front close grip pull down 165 3 sets of 10
Superset
Cable seated one arm row 88 lbs 3 sets of 12
Dumbbell upright row 45 lbs 3 sets of 10
Superset
Pendalay Rows 205 3 sets of 8
45 minutes 32000 lbs of volume
I switched my workout and did the power move last. Not sure if it was a good idea. Usually do sets of twelve not today. Back was already tired.
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06-13-2023, 01:54 AM
#437
Originally Posted by
MarvelNerd
Back Hypertrophy
Bent over Reverse fly 3 sets of 10 30 lbs
Superset
Cable seated row 187lbs 3 sets of 15 w/ stretch at top of lift
Dumbell lateral raise full ROM 30 lbs 3 sets of 10
Superset
Dumbbell one arm row 3 sets of 10 100lbs
Cable front close grip pull down 165 3 sets of 10
Superset
Cable seated one arm row 88 lbs 3 sets of 12
Dumbbell upright row 45 lbs 3 sets of 10
Superset
Pendalay Rows 205 3 sets of 8
45 minutes 32000 lbs of volume
I switched my workout and did the power move last. Not sure if it was a good idea. Usually do sets of twelve not today. Back was already tired.
Not sure how I like my power movement at the end either. Thank I like em at front better now that I've done it for a year
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06-13-2023, 04:51 PM
#438
Originally Posted by
samgraves82
Not sure how I like my power movement at the end either. Thank I like em at front better now that I've done it for a year
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Definitely like my power move first!
Especially when I usually have enough weights on the bar for someone to ask if I am doing deadlifts.
I remember a user by the name of Droid doing reps of 315 on bent over row. I thought it was ridiculous. Now that I can do them it is ridiculous.
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06-13-2023, 06:35 PM
#439
Originally Posted by
MarvelNerd
Definitely like my power move first!
Especially when I usually have enough weights on the bar for someone to ask if I am doing deadlifts.
I remember a user by the name of Droid doing reps of 315 on bent over row. I thought it was ridiculous. Now that I can do them it is ridiculous.
I'm def adding rows back in later. I got mine up to 315 once and I want it back
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06-13-2023, 10:15 PM
#440
Originally Posted by
samgraves82
I'm def adding rows back in later. I got mine up to 315 once and I want it back
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It is a serious accomplishment, but with your pulls it should come back easy for you.
It showed me I have more to learn about bracing my midsection when doing big lifts.
I had a college kid stop me when I was putting weights on and ask me if I was deadlifting. Nope just Getting ready to do bent over rows. After a couple sets he was insistent that I show him.
We spent about fifteen minutes going through Pendalay and bent over rows. Honestly some of the most productive time I have had in the gym.
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