Pull day.
Training suffered a bit according to log book but boy did it feel good tho. Also, played with las movement too. Chest supported DB rows just not hitting right so we did 1 arm landmine row 1 set and 1 set meadows row. Keeping one of those in cause the 1 arm row was.
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5/23 legs
Today was ok. Ham curls gotta little wonky and the hack squat is broke again somehow so it was another leg press day.
Need these Hammy's to start digging out soon.
Seated calves
115x8 DC style
115x9 str8 set
Seated hams(the rod in the middle doesn't go any lower so there's literally plates that can't be used, WTF)
185x10
160x11
Leg press(these dudes hurt today)
8pps x 11
7pps x14
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Push day
Incline arsenal
3 +20 pps x 6
2 +35 pps x 12 +3 assisted reps
Seated fly free motion
60x16 and 10 +2 assisted
DB press
100x8 +1
85x8 +3
DB rev laterals
25x15/11
Lying DB extension
35x20
Incline ez bar extensions
95x10
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Pull day A 5/25
Everything felt really good today. Seems like all week shit just felt heavier than it should.
Ez bar cable curls
50x12/7
Str8 bar cable reverse curl
40x14/10
DB pullover
70x20/13
Dante pulldowns(didn't have the extra chair today so just regular narrow grip pulldowns)
90x10
70x12
Seated cable row(med mag grip)
100x12/11
Landmine row
5 plates X 10/8
Purposely dropped the weight and focused on stretch and slower reps
Camera got kicked a little sideways, woops
[IMG]https://uploads.tapatalk-cdn.com/20230525/d24dd3dc4dc19da12648b52aae7aeb71.jpg[/IMG
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Check in with coach this AM
Last edited by samgraves82; 05-28-2023 at 05:45 PM.
5/29 legs
Well today was shit on Smith squat. Everything else was good tho. I did add some leg extensions at the end just to make up for the bullshit squatting. Probably get in trouble for that one but felt right in the moment. Me and training partner have agreed to a different training time to hopefully help with the lack of energy/strength in the gym last couple weeks.
Standing calves
215x16/12
Standing ham curls
75x7
60x12
Smith squat
405x5(totally failed on 5th rep. 6 reps last time)
365x6
Leg ext
160x12/9
Adductors
305x16/9
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Push A
Well today was finally better. Lost 1 rep on my 1st set of DB press and flies but everything else was progress so I'll take it. I just gotta rest more and not going tired but that's been resolved too.
30° DB press
120x9
110x11 +1
Incline cable fly
30x12
20x14
Smith BHN press
190x9
165x13
Laterals
25x16
Seated 25x15
Lying DB extension
45x12
40x10
Know if I just straighten my damn shoulders up in everything else
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Starting to see some good cuts on those quads! Keep up the work!Originally Posted by samgraves82
Push A
Well today was finally better. Lost 1 rep on my 1st set of DB press and flies but everything else was progress so I'll take it. I just gotta rest more and not going tired but that's been resolved too.
30° DB press
120x9
110x11 +1
Incline cable fly
30x12
20x14
Smith BHN press
190x9
165x13
Laterals
25x16
Seated 25x15
Lying DB extension
45x12
40x10
Know if I just straighten my damn shoulders up in everything else
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Thanks brutha
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5/31 pull day
Now today I'm actually satisfied. Threw in a few chest reps on rows just for good measure.
DB spider curls
35x9
30x15
Pinwheel curls over preacher
30x14/10
Cable pullover
75x10
60x13
Close grip pulldowns
90x9
70x12
Hammer row
95x8
90x9(loaded wrong was supposed to be 80lb for 10-12 reps)
Arsenal t row
100x7
70x10
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