Further Adventures in the Gym

2019 had a series of procedures left me 50% de-trained by end of year. 2020 things got worse just trying to hang on with home workouts after setbacks. 2020 continued - Gym work restarts

*Goals*

1) Regain lost leg mass
2) Increase capacity for training
3) 3*8 GHR
4) 3*5 Chins
5) Regain grip strength

Goals accomplished or considerable progress made by end of 2020.


WO

GHR - 3*hold BW
RDL 2*10
Hack 2*10
Standing hamstring curl 1*10
Adductor 1*10, 1*5
Single calf + plate L*10, R*6
Upper back machine - 2*10
Pull down 2 handle 1*20 - focus full ROM
Straight arm pull down 1*10
Bottom up press 2*10
Pec Deck 2*10
HS bench 1*12
SKILLROW™ - 350M

RIP workout #1

8/27

Powerwalking

DB curl 8lb * 100
Laterals 8lb * 40


8/28

WO

WU - Light Airdyne
Super Squat 2*10
Standing hamstring curl 2*10
Calf press 1*15
Pull down 2 handle 2*10 - focus full ROM
Shoulder cable lateral 2*10
Bottom up press 2*10
Bent BB Row 1*20
Smith Incline bench 2*10
Behind back wrist curl 1*10

RIP workout #2

8/29 - Off

8/30 - WO


SLDL 3*10
Leg Extension 3*10
Straight arm pull down 3*10
Neutral grip cable rows - 2*10
Pec Deck 3*10
KB swing 28kg * 8,5,5,5
Behind back wrist curl 2*10
Calf press 2*12
SKILLROW™ - 500M

RIP workout #3

9/1/20

Pressed for time due to early appointment.

WO

Standing hamstring curl 3*10
Adductor 2*10
Leg Extension 3*10
Upper back machine - 2*10
Pull down 3*10
Cable press 3*10
Biceps curl 2*10


RIP workout #4

9/3 WO

Supersquat 3*10
RDL 2*10
Pull down 3*10
Cable press 3*10
Biceps 2*10

Had another early appointment that messed with my gym time a bit. Got a session completed though!

RIP #5

9/4 Off
9/5 Off

9/6 WO

Yardio 1 Hour

Straight arm pulldown 3*10
Triceps push down 1*20, 1*15
Deadlift 5,5,3
Full contact twist 2*5
Landmine rows 2*10

Today was more a pull session I suppose, wanted to pull from the floor.

All my current training is in the 50-60% 1RM area. I'm just trying to get back in the groove without any crazy DOMS or snaps. Weights may challenge me in latter sets/reps but are all easily controlled. I will occasionally go for a 'hard 10' like landmines today. I'll start logging weights and progression once I've settled in and there is value there.

RIP #6

9/7 Off

9/8 WO

Leg extension 3*10
Hamstring curl standing 3*10
DB press standing 3*12
DB biceps curl 3*20
Machine rear delt fly 2*10
Pull down 3*10

I've been training my biceps primarily with sets of 20 for 5 months now. Same time frame with side laterals in the 20 rep range. Plan to continue that experiment for rest of year.

RIP #7

9/10/20 WO

RDL 3*10
Bent rows supinated grip 3*10
DB OHP 2*10
Calf press 1*20


Another early meeting left me with less than I wanted from this workout. It was a great session though.

RIP #8

9/11 Off
9/12 Off

9/13 WO

Technogym leg press 1*15, 4*10
Technogym dip machine 4*10
Superset
Technogym iso low row 4*10
Straight arm pulldown 2*10
Face pull 2*10

Rip #9

9/14 Off

9/15 WO

Leg extension 3*10
Standing ham curl 3*10
Adductor 3*10
Calf 3*10
Pec deck 3*10
Pullover 3*10
DB Bicep 2*20

Rip #10

9/16 Off

9/17 WO

KB swings
10*18kg
10*18kg
7*28kg
7*28kg
8*28kg

Smith wide bench to neck
4*10*ramped

I wanted a 24kg to warm up with but they are lost somewhere
Wanted to swing the 32kg on the last set, decided it's not going anywhere and stuck with 28kg.
Legs and hips are ready for 32kg but my bracing and timing isn't.

RIP #11

9/18 Off
9/19 Off

9/20 WO

Upper back machine 3*10
superset
Machine bench 3*10

RDL
10/10/8

Technogym pulldown supinated grip
10/7

RIP #12

9/21 Off

9/22 Off
9/23 Off
9/24 Off
9/25 WO

Smith Split Squat 2*5
Leg Extension 4*10
Hip sled 2*8
Calves via leg press 3*10
Concept 2 Rower 435M

Had some unwanted days off. Did lower today and will do upper tomorrow. Next week resume full body.

RIP # 13

9/26 off

9/27 WO

20 min climber-glider
2*5 Smith split squat
4*10 Dip machine - Ramped
4*10 Pulldown Supinated grip

Splits created the epic quad doms. Sokay tho.

RIP #14

9/28 Off
9/29 Off

9/30 WO

RDL 3*10
Pulldown plate machine 3*10
Dips plate machine 3*10
BB curl 2 sets

RIP #15

10/1 Off
10/2 Off
10/3 Off
10/4 Off

10/5

Smith Split squat 3*5
4*10 Dip machine - Ramped
4*10 Pulldown Supinated grip
1*10 Rear delt

RIP #16

Too many days off. My priorities are off day to day. Not placing enough emphasis on training. Will work.

10/6 Off

10/7 WO
SLDL - 3*10
Leg press - Ramped - 4*10
Upper back machine 3*10
Superset
Machine press 3*10
Bottom up KB press 1*10

RIP #17

10/8 Off

10/9 WO

Safety bar squat 5*5
HS seated shoulder press 4*10
Bent row 2*20

I got to the gym a little late. They gave us the 5 min warning and I still needed horizontal row. Just grabbed a bar in a nearby power rack and rowed until it got really hard*2

Quads feeling good and filling in a little. The leg press session really worked well earlier this week.

RIP #18

10/10 Off

10/11 WO

Leg Extension 4*10
2 cable pull down 4*10
Pec Deck 4*10
Biceps 2*20
Rear delt KB 1*12
45 deg back ext 2*8

RIP #19

10/12

Rehab WO + Cardio

Shoulder cable work 3*10
Full contact twist @ landmine 2*5
Straight arm pull down 2*12
Triceps pushdown 3*10
Assorted cardio 20+ min

RIP #20

10/13

Dip machine 1*10, 2*10, AMRAP 13 - ramped -2
Pulldown machine 1*10, 3*8 - 1.5
45 deg back extension 4*5
Face pull 3*10
Bicep DB curl 2*20
Hamstring stretching

Pushed loading forward on dip/pulldown. It was a strong day in the gym.

RIP #21

10/14 Off

10/15 WO

Leg press 5*10 ramped
SLDL 3*10
Adductor machine 1*10 - 1*5
Upper back machine row 3*10

Shoulders are feeling a bit worn so gave pressing a de-load today.

RIP #22

10/16 Off
10/17 Off
10/18 Off
10/19 Off
10/20 Off
10/21 Off
10/22 Off
10/23 Off
10/24 Off
10/25 Off
10/26 Off
10/27 Off
10/28 Off
10/29 Off
Had to do some traveling so deload


10/30 WO

Leg press 4*10+8+5
HS Dip Machine 3*10
Superset
HS Low Row 3*10

Nice WO, legs felt very strong tonight

RIP #23

10/31 Off
11/1 Off
11/2 WO

45 Degree back extension 8,8,7
Leg extension 4*10
Calf press 2*12
Upper back row machine 2*12
Pec deck 2*10
Laterals 2*20
DB Biceps 2*20


11/3 Off
11/4 Off
11/5 Off
11/6 WO

SLDL 3*10,8,6*195lb
Straight arm pulldown 3*10
DB press 10,20
Cable row to chest 10
Cable deltoid 2*10
Cardio 5 min

RIP #24

Dips 3*10
Pec Deck 3*10
Landmine row - Zane 3*12,10,10
Biceps 1*10
Triceps 1*10

#25 RIP