Thread: Accountability

Leg ext 80 x 10 90 x 12 110 x 15
Leg curl 60 x 15 80 x 12
RDL bar x warmup 95 x 10 95 x 10 115 x 10
Sldl toes up 95 x 10 95 x 10
Abductor 120 x 15 130 x 12 140 x 12 minimal rest between sets
Raised lunges (front foot on plate) 45 x failure x 2
Stretching and cardio

The Arthritis in my right knee is a real fucking bummer lately


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Originally Posted by Devil1

maybe bpc/tb for the arthritis? I know it’s not an “injury� but maybe help with the damage from inflammation?

I was thinking the same thing. I’ve started really stretching and icing as well. From what I gather good PT is really the best. I’ve got an appointment with my pain management doctor next week I’ll ask him about my knee while I’m there. Maybe he can inject something like he does for my stenosis.


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Inc DB 60 x 20 70 x 15 85 x 15 (10 + 5 breaths + 5 , super slow 50 x 10
Guillotine 3 ct negative 155 x 10 175 x 10 185 x 10 8
135 narrow grip flat rest pause (sec pause at bottom) x 10 x 8
Dips 3 x 10 10 7
Seated bent laterals 20 x 15 25 x 10 25 x 10
Pushdown 60 x 15 77 x 12 88 x 8 drop set 88 x 8 77 x 8 70 x 60
Cardio


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Wide grip lat pulls 121 x 15 143 x 12 187 x 6
Cg row lean forward 110 x 12 121 x 9 143 x 8 drop set 110 x 8 88 x 5
Db rows 70 x 10 80 x 8 85 x 6
Smith rows 75 x 12 90 x 10 and 140 x 12
Smith shrugs bent 60 x lost count 60 x 13 80 x 10
Reverse fly 80 x 8 80 x 8
Standing cable (set at hip, step out, arm completely extended behind the body- lengthening focus) 22 x 12 27 x 8 27 x 9
Cable hammers 27 x 6 27 x 5 4
Metzner curl downs 1 x beyond failure rest pause 187


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Went to ac for the last few days and just got back. Didn’t log but hit the hotels gym. Just pump work.

Looking for a new split. Been doing push pull legs but thinking about going to a bro split or upper lower. Thoughts? I like high frequency but I don’t know if I have the mental capability to back off the volume appropriately. When i do upper lower it’s an HIT style, so recovery is a bit easier.


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Incline bb - warmup 225 x 15 245 x 6 135 3 sec lower 3 sec pause at bottom 8 + 5
Machine chest press - worked up to 160 x 15 180 x 13
Guillotine press super set db flys 2 x failure
Seated lat raise 30 x 12 30 x 12 30 x 12
Tricep pushdown 77 x 12 88 x 12 99x 7
Single arm xbody extension 16 x 10 22 x 10 27 x 8


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DB row - warmup x 12 75 x 13 85 x 10 90 x 6
Cg lat pulls fixed elbow 88 x 15 110 x 12 143 x 8
Wide grip lat pulls drop set 143 -99 3 x
Preacher curls 3 sets 50 x 10
Cable hammers - 16 x 10 22 x 8 27 x
Standing bent cable curls 22 x 6 22 x 6


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Hack squat 2 x warmup, 180 x 12 240 x 10 240 x 10
Leg press 270 x 15 360 x 12 450 x 10
Leg ext 110 x 15 130 x 12 150 x 12
Seated leg curl 70 x 15, 100 x 12 120 x 8
Cable RDL 2 x failure
Abs
Cardio


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