Pull

April 11th

Chin ups
did 5 sets of 8 with BW

One armed machine row (tempo 11X1)
120 * 10
160 * 10
180 * 10, 10, 10

Low pulley row (tempo 11X2)
50 * 10
60 * 10, 10, 10

Neutral grip pulldown
worked up to 3 sets of 10 with 60kg
*these were done very controlled with a hard squeeze at bottom

Straight arm pushdowns
did 3 working sets of 10 with 40kg
*these were done very controlled with a hard squeeze at bottom

Shrugs
Did 3 working sets 8 with 315#, and 1 additional set of 25 with 185#
*all shrugs were done with a squeeze and hold at the top

100 band pullaparts and some band traction

After easter push day

April 10th

Press
Worked up to 160#, then did one cycle of 150, 155, 160, ending on 150.

Incline
Worked up to 220#, then did one cycle of 210, 215, 220, ending on 210.

Close grip bench
Worked up to 235#, then did one cycle of 225, 230, 235, ending on 225.

Chest circuit
Machine fly - banded machine chest press - incline machine chest press
70# - 165# - 160#
Did 15 reps for each exercise. Rest paused the presses. Did 2 rounds of the circuit with about 60secs rest in between.

Shoulder circuit
Lateral raises - front raises - db presses
used 22.5# dbs, 15 reps per exercise, 2 rounds.

Pull ups
did 5 sets of 8 with BW

After a long easter break, was aching to get back into the gym again. The holiday must have rested me well, because the weights were all pretty light today. What astonished me the most was the close grip flat bench, as I didn't expect it to feel so light, since usually after the press and incline i'm pretty gassed. On a side note though, my shoulders feel a little strained, so I decided to lighten up on the shoulder work and use the band for some aggressive stretching and mobility instead. Overall, a good session that got me smiling when I left the gym. Also, my dad messaged me to say he's getting back into lifting again! Totally made my night(:

Push + Pull

April 5th

Press
Warmed up to 160, then did one cycle of 150, 155, 160, ending on 150

Incline
Warmed up to 220, then did one cycle of 210, 215, 220, ending on 210

Close grip Bench
Did one cycle of 220, 225, 230, ending on 220

Chest circuit
Machine Fly - banded machine press - incline machine press
15 reps each exercise. 2 rounds. For the second round, did AMRAP on incline.
Weights were 60 - 160 - 160

April 6th

Straight arm pushdown
Warmed up to 2 working sets of 100

Lat pulldown (tempo 11X2)
100 * 12, 12
145 * 10, 10
190 * 8, 8

One armed machine row (tempo 11X2)
Did 3 working sets of 12 with 170

Neutral grip pulldowns (tempo 11X2)
Did 3 working sets of 10 with 100

Shrugs (tempo 11X1)
135 * 10
225 * 10
275 * 10
315 * 10, 10

Did some rear delt work after that and 100 band pullaparts.

How do you live wanting something but not being able to have purely because of circumstance? I guess it is better to suffer a great pain now if it means that you can avoid a greater pain in the future.

Arms + ACF

April 3rd

DB Scott Curl (Fat grips)
warmed up about 4 sets and did 3 working sets of 10 reps with 32.5, with the last set involving a rest-pause so i got in a few more reps

Incline DB curl (Fat grips) (tempo 30X0)
17.5 * 12, 12, 12, 12
*with the tempo prescription, these were really killer

Standing Cable Curl
3 working sets of 10, with the last one being an extended set

Rope pushdowns
100 * 15, 15, 15, 15

Close grip bench
worked up to 3 working sets of 8 with 185
*these actually felt really good and easy, and i paused in the bottom portion to get a good stretch in the triceps each rep. After the 3rd set, I dropped the weight to 135 and repped it out immediately after

Seated french presses with DBs
4 working sets of 10 reps with 40s

Lying DB tricep extensions
3 woking sets of AMRAP with 30s

March 4th

Standing Ab crunch
worked up to 3 sets of 10 with 85ibs

Hanging leg raises
3 sets of 10reps

Standing Calf raises
worked up to 3 sets of 8 with 220ibs with tempo (12X2)

Seated calf raises
3 working sets of 8 with 90ibs with tempo (12X2)

A1: DB reverse wrist curl
12.5 * 17, 17, 17

A2: Low pulley reverse wrist curl
12.5 * 17, 17, 17

B1: DB wrist curl
27.5 * 17, 17, 17

B2: Low pulley wrist curl
25 * 17, 17, 17

A1 and A2 were supersetted, as were B1 and B2.

*Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.*

Back + legs

April 1st

Pull ups
BW * 8, 8, 8

Neutral grip bar lat pulldown
100 * 12, 12, 12, 12, 12, 12
*contraction held for at least a second

One arm machine rows
120 * 10
140 * 10
200 * 10
160 * 10, 10, 10, 10, 10, 10
*didn't feel the muscle working well at 200, so dropped it down to 160 and decided to do more volume instead

Low cable row
60 * 10, 10, 10
*really weak at these. i think all this time I haven't been really using my rhomboids :(

Straight arm pushdown (kayak rows)
100 * 6, 6, 6
* each rep consisted of one rep to the front, one to the right and one to the left, sort of like a rowing motion

BB shrugs
225 * 15
315 * 10, 10, 10

Face pull machine row thing
50 * 20, 20

April 2nd

Lying leg curls
90 * 8
105 * 8
120 * 8
135 * 8
150 * 8
165 * 8
180 * 8
165 * 8, 8, 8

Leg extensions
45 * 15
90 * 15
135 * 15
100 * 15, 15, 15
*the last 3 sets were done with a hold at the top for each rep.

Hack squat
2pps * 10
3 * 10, 10, 10

Leg press
3pps * 10, 10, 10

Machine good morning
4pps * 10, 10, 10

100 band pullaparts