Jim's Journal

[thedickus]

Yesterday/Wednesday I did 20 mins of cardio on the fan bike.

Today/Thursday was Back/Traps/Low Back/Abs

Back
Front Pulldowns done on my IM Smith Machine with a medium parallel grip handle, got a really good full stretch on these at the top
95 x 15
115 x 15
135 x 15
155 x 12
Barbell Bent-over Rows done Yates style
135 x 15
185 x 15
205 x 10
225 x 8 interestingly the last time I did these was on my Smith Machine and my form broke down around the 6th rep, today using free weights I had no problem
T-Bar Rows I used a parallel grip setting on my IronMaster Ultimate Row Handle, the handle itself is OK, it lets me use 45lbs plates without a loss in ROM as opposed to using a standard V-grip on the bar
135 x 12
145 x 12
155 x 10
155 x 10
Straight Arm Pull-ins using a rope handle on my functional trainer
95 x 15
105 x 15
115 x 12
115 x 12

Traps
Shrugs done in Smith Machine
225 x 12 for 4 sets, good high pull with a one second contraction/hold at the top

Low Back/Abs
Hyper-extensions superset with Incline Crunches
4 sets of 15 hypers done holding an 8lb medicine ball for 4 sets superset with 4 sets of 15 incline crunches.

Got done in just under an hour. Great workout this morning, felt strong on all lifts and hit all of my target reps/weights with reserve in the tank.
Tomorrow is delts and triceps with some calves and abs at the end.

[thedickus]

Last workout of the week was Delts/Triceps/Calves/Abs
Good solid workout today, got done in about 58 minutes.

Delts
Warmup with 20 reps of side laterals and 15 reps each arm of a couple rotator cuff exercises.
Seated Side Laterals
I did 8 sets of 8 reps with 60 seconds rest between each set
22.5 lbs for the first four sets, these felt light, need to remember to bump it up next time I do this
25 lbs for the last four sets
Front Cable Raises
55lbs for 4 sets of 12. I used the rope handle at the bottom of my FT and pulled between the legs facing away from the machine. Nice and slow and controlled.
Rear DBell Laterals I haven't done these in a few months, been doing mainly cable stuff, either face pulls or reverse cable flyes. Felt good.
22.5lbx x 4 sets of 10

Triceps
Rope Pushdowns
95 x 20
105 x 15
115 x 15
125 x 12
Close Grip Presses on Smith Machine
135 x 12
155 x 10
175 x 10 (was only shooting for 8, but the 8th rep felt fairly easy)
195 x 6 (shot my wad a little on the preceding set, would've rather shot for 8 here)
Overhead Extension I did these standing using a V-Grip facing away from my FT, bracing my butt against it.
135 x20
145 x 20
155 x 20
165 x 20 killer set to finish on.

Calves/Abs
Seated Calf Raises superset with Wood Chops
140 x 15 Seated Calf Raises superset with 55lbs Wood Chops at waist level for 15 reps each side for 2 supersets
150 x 15 Seated Calf Raises superset with 55lbs Wood Chops at waist level for 15 reps each side
160 x 15 Seated Calf Raises superset with 55lb Wood Chops from the top of the machine for 15 reps each side
I went up a little in weight on seated calf raises today. The next time I do this I'm going to to do 2 sets of wood chops from the top of the machine and two sets from the bottom to more mimic the rotation in a golf swing, which was why I started to incorporate this movement.

[thedickus]

Monday was International Chest Day as usual here in Jim's Gym.
Good higher rep workout today, got done in 65 minutes

Chest/Biceps/Forearms

Chest
Incline D/Bell Presses
60s x 15
80s x 12
80s x 12
80s x 12
Flat D/Bell Presses
80s x 12
80s x 12
80s x 12
80s x 12
Incline D/Bell Flyes supperset with Cable Crossovers
45s x 12 on the flyes and 65 x 12 on the crossovers for 3 sets
45s x 15 and 65 x 15 on the fourth set. I could've done all four sets for 15 reps each, but I wasn't sure how much the superset would wear me out. I haven't done this in years, it used to my favorite finisher for chest and still gave me a great pump. I did the incline flyes at a notch higher incline than I did my presses.

Biceps
EZ Bar Curls
50 x 15
60 x 15
70 x 15
80 x 12
Incline D/Bell Curls These scare the crap out of me as I tore my left bicep a few years back moving my leg press machine in my basement. I suffered a complete distal tear and anything with my palm facing forward makes me nervous. Don't ever want to go through that inconvenience again. I do these very light and slow and controlled.
20s x 12
22.5s x 12
25s x 12
27.5s x 12
Hammer Rope Curls superset with D/Bell Wrist Curls
95 x 12 on the rope curls superset with 27.5s x 15 on the wrist curls. I did four sets of these.

[thedickus]

Leg day on this cold morning at 5:30am. Got done in 65 minutes.
My hip was still bothering from last Tuesday morning, feels much better but didn't want to aggravate it, stuck with high rep/volume isolation exercises for quads today.

Quads
Leg Extensions
45lbs x 50
55lbs x 40
70 x 30
85 x 20
95 x 15
95 x 15
105 x 12
105 x 12
115 x 10
115 x 10
120 x 8
120 x 8
This sounded like a good idea on paper but was a bear. My quads were pumped, most all sets after 30 reps were close to failure.

Hamstrings
Lying Leg Curs
45lbs x 12 for 4 sets
D/Bell Stiff Legged Deadlifts
90s x 12 for 4 sets

Calves/Abs
Standing Calf Raises on Smith Machine
275 x 12 for 4 sets Legs were very wobbly on this along with the SDLs
Seated Calf Raises superset with Crunches
160 x 12 for 4 sets of seated calf raises superset with 4 sets of 15 crunches

Really good workout, my quads haven't had a pump like that in a very long time. Might throw those 12 sets of leg extensions into the quad rotation for once a month or so.

[thedickus]

Did some cardio Wednesday morning, rode the bike for 20 minutes. Looking forward to Spring so I can get outside and either walk or ride my bike outside.
I ordered the knock-off MAG grips from Walmart, they were supposed to have been delivered on Tuesday, then got delayed to yesterday, and then got delayed until today. I was looking forward to using them this morning and planning on a pulldownpalooza kind of workout today, but looks like I'll have to wait until next Thursday.

This morning/Thursday was Lats/Traps/Low Back/Abs

Lats
Pulldowns on my FT, starting with a palms forward to neutral grip and rotating the D handles to a palms upward position and squeezing at the contraction
135 x 15
145 x 12
155 x 10
155 x 10
Chest Supported Rows on my PowerTec LeverGym good movement for me, I never liked the chest supported T-Bar benches in most commercial gyms, never felt right. I can find a position here that works for me.
140 x 15 (plate weight only)
160 x 15
180 x 12
200 x 10
One Arm D/Bell Rows I hate unilateral movement since they take twice as long and these wiped me out, basically 48 rows with a 90lb D/Bell for each arm
90s x 12 for 4 sets
Cable Pullovers using the top pulley on my IronMaster with the bench facing away from the machine at a very high incline setting
75 x 12 for 4 sets

Traps
Shrugs in Smith Machine
225 x 12
245 x 12
265 x 10
265 x 10

Low Back/Abs
Hyper-Extensions superset with Cable Crunches on my FT
Holding 8lb medicine ball for 4 sets of 15 on hypers superset with 105 x 15 for 4 sets of cable crunches. I haven't done cable crunches in over 10 years. Felt OK, just tried to exhale through the mouth at the bottom and squeeze the abs as hard as I could.

Good solid workout today, got done in about 65 minutes. I used to pretty much always get done inside of 60 minutes. Noticed I've been closer to 65 or 68 minutes these days, must be resting a little longer between sets and/or doing more compound movements.

[thedickus]

Last workout of the week was Delts/Triceps/Calves/Abs

Delts
Warm up with 20 reps of side laterals and 15 reps of rotator cuff exercises on each side.
Standing D/Bell Side Laterals
25s x 12
25s x 12
27.5s x 12
30s x 10
Cable Side Laterals with cable behind me
30 x 12 reps for 4 sets each side
Plate Front Raises holding plate from the bottom with palms facing up
35 x 15 reps for 4 sets
Reverse Cable Flyes
35 x 15 reps for 4 sets

Triceps
Incline Pushdowns
115 x 25
135 x 20
155 x 20
175 x 12
I really like this exercise feels like a cross between a pushdown and those tricep extensions machines, only difference is my upper arms aren't supported, but I lock them in place and they don't move.
Seated Overhead Rope Extension I use a lower incline setting on these than for the pushdowns
115 x 12 reps for 4 sets
Cable Kickbacks
40 x 12 reps for 4 sets

Calves/Abs
Seated Calf Raises superset with Woodchops
160 x 12 reps of seated calves superset with 55 x 15 reps each side from the top pulley position to mimic a downswing in golf. Inspire sells a "sports handle" I may invest in.
160 x 15 reps of seated calves superset with 55 x 15 reps each side from the bottom pulley position to mimic a backswing in golf. Calves were cramping on first two sets, stretched them out between sets and I was able to get a few more reps on the last two sets.

Got done in about 65 minutes today. Really good pump in my delts, especially my front delts.

My knockoff MAG pull down grips came in yesterday afternoon. I'm looking forward to my next back workout to use those. I also ordered the Heavy Handle kit for my IronMaster quick-lock dumbbells. They say they help balance the dumbbells better since the adaptors go on the inside of the handles. My only knock against the IMs was they feel hard to balance at heavier weights when do pressing exercises. I waste a lot of energy trying to balance them if I don't grip them right in the middle. I'm really looking forward to those coming in. I'm sure they won't be here in time for next Monday's chest workout though.

[thedickus]

Today/Monday was Chest/Biceps/Forearms

Chest
Smith Machine Incline Presses
135 x 12
165 x 10
185 x 8
210 x 6
Smith Machine Decline Presses
135 x 12
165 x 10
185 x 8
215 x 6
Incline Cable Flyes
65 x 15 for 4 sets
Cable Crossovers
65 x 15
75 x 15 for 3 sets

Biceps
Alternate DBell Curls
30s x 12
35s x 10
40s x 8
45s x 6
Cable Preacher Curls with Straight Bar I found a revolving straight bar attachment I forgot about while I was organizing all of my cable attachments over the weekend.
95 x 15
105 x 12 for 3 sets
DBell Concentration Curls superset with Cable Wrist Curls using the same straight bar attachment
25s x 12 concentration curls superset with 105 x 20 wrist curls
25s x 12 concentration curls superset with 115 x 15 wrist curls for 3 sets

Got done right at 60 minutes today. Everything felt solid, went a little heavier on a few of the basic movements.

Pictures of my organization system for my accessories. The floor was getting cluttered.

[thedickus]

Tuesdays = leg day

Quads
Leg Extensions
70 x 20
85 x 20
100 x 15
120 x 15
Leg Presses left hip is still bothering me, I had to keep my foot spacing very narrow on these and my knees pinched in to not engage my hip but still felt in the quads. Kept the reps high.
490 x 20
580 x 20
670 x 20
760 x 20 (this one sucked)
Cable/Brignole Squats
135 x 15
165 x 12
185 x 12
205 x 12

Hams
Stiff Legged Deadlifts in Smith Machine
135 x 15
185 x 12
205 x 12
225 x 12
Lying Leg Curls
45 x 12
50 x 12
55 x 10
55 x 10

Calves/Abs
Standing Calf Raises in Smith Machine
275 x 12 reps for 4 sets
Seated Calf Raises superset with Crunches
160 x 15 on calf raises superset with 15 reps of crunches for 4 sets

Got done in 65 minutes this morning. Good workout but I haven't had a quad pump for years like I did last leg day when I did 12 sets of leg extensions. That was beastly.

Just put a bone-in pork butt on my pellet smoker. Should be done in time for dinner.

[thedickus]

Today/Thursday was Back/Traps/Low Back/Abs

I finally got a chance to try out my new knock-off MAG attachments from WalMart. The set comes with five different handles, a parallel wide grip, two medium grip parallel handles that I really can't tell the difference on, a close grip supinated/palms up grip, and a parallel close grip (kind of like a V grip). I used four of the five today and I was really impressed. All felt great and I felt a contraction/activation in my upper lats like I haven't felt before, especially on the close grip underhand handle. The grips kind of uninvolved the fingers and seemed to put me in a stronger position. I was also breaking in a new pair of workout gloves which are a bit too tight so I was worried about my grip strength on these, but it was a non-issue.

Back
Wide Parallel Grip Lat Pullowns
115 x 15
135 x 15
155 x 12
165 x 12
Close Underhand/Reverse Grip Pulldowns
125 x 15
135 x 15
145 x 12
155 x 10
Medium Parallel Grip Pulldowns
135 x 12 reps for 4 sets
Seated Cable Rows
155 x 15
165 x 15
175 x 15
185 x 12

Traps
Smith Machine Shrugs
225 x 12
245 x 12
265 x 10
265 x 10

Low Back/Abs
Hyper Exentions superset with Incline Crunches
Hypers holding 8lb medicine ball for 15 reps superset with incline crunches for 12 reps for 4 sets

Got done right at 60 minutes today.

Here are the two medium grip parallel handles, I used the one on top. As you can see there doesn't appear to be much difference in the width. The one on top it appears that the handle lean inwards a little. It felt good, the next time I'll try the other one to see if I feel any difference.

[supramax]

Why such a light weight for hypers?

[thedickus]

Why such a light weight for hypers?

LOL, I only have an 8lb medicine ball and am too lazy to move a dumbbell or weight plate in front of it. Some day I may start using heavier weight on the movement, in the past I've only ever done bodyweight.

[supramax]

LOL, I only have an 8lb medicine ball and am too lazy to move a dumbbell or weight plate in front of it. Some day I may start using heavier weight on the movement, in the past I've only ever done bodyweight.

The advantage of using power blocks is that you only have to move the heaviest weights into position once.
Pyramiding is just a matter of moving a pin.

Heavy pays off big time.

http://danjohn.net/2009/12/hyperextensions/

[thedickus]

Last workout of the week was a good one. Got done in 70 minutes.
Friday is Delts/Triceps/Calves/Abs

Delts
Light warm up of seated side DBell laterals and rotator cuff exercises for 20 reps
Seated Side Laterals I did these differently I didn't come all the way down, stayed in the top 2/3 of the movement and kept constant tension on the muscle. I did a triple drop set on these.
17.5 lbs x 10 reps, drop to 12lbs x 10 reps, drop to 8lbs x 10 reps. I did fours of these triple drop sets, my side delts were on fire.
Wide Grip Upright Rows in Smith Machine
95 x 10 reps for 4 sets
Front DBell Raises palms up
20x x 12 for 4 sets
Rear Cable Flyes
35 x 15 for 4 sets

Triceps
Pushdowns I attached the EZ Bar attachment to both of the weight stacks and did these old school, hunched over the bar with my elbows flared out for more of a power movement
150 x 20
190 x 20
230 x 15
230 x 15
(Obviously with a 2 -1 ratio the weight used sound ridiculous, but it felt good)
Seated Overhead DBell Exts
70 x 12
80 x 10
90 x 10
90 x 10
Reverse Grip Pushdowns with EZ curl attachment (just used one stack)
95 x 15 for 4 sets

Calves/Abs
Seated Calf Raises superset with Woodchops
160 x 15 seated calf superset with 55lbs for Woodchops for 15 reps each side, did two sets from the top and the last two from the bottom

[thedickus]

Today/Monday was Chest/Biceps/Forearms
I got done in 65 minutes and totally abused myself.
My IronMaster heavy handle kit finally came in. I had no idea what this was, the name doesn't really do it justice. They fit on the inside of the grips and shorten the long handles to just where the knurling is. I have smaller hands and have issues balancing the dumbbells when pressing heavier weights for me and that's anything over 90lbs. I feel like I expend a lot of unnecessary energy on trying to balance them. May not be an issue for many people, but for me it was almost a deal breaker. I was on the verge of getting rid of them and just trying to continue to build out my hex dumbbell set. I'm still using my individual hex dbells up to 80lbs and then I leave the IMs on the stand at 90lbs. Seems like it will work fine for me now.

Chest
Flat DBell Bench Press
50s x 15 W/U
70s x 12
80s x 10
90s x 8
100s x 8
Incline DBell Press
70s x 12
80s x 10
90s x 8
90s x 8
Incline DBell Flyes superset with Cable Crossovers (I use a slightly higher incline setting for flyes than I do for presses)
45s on the flyes and 65 on the crossovers for 4 supersets of 15 reps each

Bices/Forearms
EZ Bar Curls
60 x 15
70 x 12
80 x 10
90 x 8
Cable Preacher Curls using straight bar attachment
105 x 12 for 4 sets
DBell Hammer Curls superset with Cable Wrist Curls
32.5lbs on the hammer curls for 10 reps superset with 115 on the wrist curls for 20 reps for 4 supersets.

Workout felt good. Really happy with the heavy handle kit. They transformed my IM DBells for me.

[thedickus]

Today/Tuesday was a very uninspired unmotivated leg day. But I got the workout in just over an hour this morning.

Quads
Leg Extensions
35 x 25 W/U
70 x 15
85 x 15
100 x 15
115 x 15
Leg Presses
400 x 20
490 x 20
580 x 20
670 x 20
760 x 20 (I had to dig in a little to get 20 on this)
Smith Machine Lunges maybe more like split squats
135 x 8
135 x 10

Hamstrings
Lying Leg Curls superset with Smith Machine Stiff Leg Deadlifts
45 x 12 on the leg curls superset with 185 for 12 on the SDLs for 5 sets (actually added a couple of sets of hams today, I usually only do 8 sets)

Calves/Abs
Seated Calf Raises superset with Crunches
160 x 15 on the calf raises superset with 15 reps of crunches for 4 sets
Toe Presses on Leg Press
670 x 20 for 4 sets

Tomorrow/Wednesday is a rest/cardio day. I also get my first Covid vaccine in the afternoon.

[thedickus]

Today/Thursday was Back/Traps/Low Back/Abs
Got my first Covid/Pfizer shot yesterday. My arm is sore, glad it's not a delt day. Hopefully it will loosen by tomorrow morning.

Lats
Bentover Barbell Rows done Yates style
135 x 15
185 x 12
215 x 10
235 x 8 I went a little heavier on these last two sets than the last time I did this exercise, form still felt good
Wide Parallel Grip Front Pulldowns
115 x 15
135 x 15
155 x 15 last two reps here felt very sloppy
155 x 12
Close Underhand/Supinated Pulldowns
135 x 12
145 x 12
145 x 12
145 x 12
Seated Cable Pullovers
55 x 12 reps for 4 sets

Traps
Dumbbell Shrugs
100s x 12 reps for 4 sets

Low Back/Abs
Hyperextensions superset with Kneeling Cable Crunches
25lb dumbbell on the hypers for 15 reps superset with 115 on the cable crunches for 15 reps for 4 supersets

Got done in 65 minutes. Moving kind of slow and feeling kind of achy. Hoping the sore arm is my only side effect from the Covid vaccine. I had it back around St Patty's Day last year. Not bad enough to be in a hospital, luckily I don't have any co-morbidities. But I seriously don't want to have that again. It side lined for a couple of weeks.

[thedickus]

Today/Friday last workout of the week was Delts/Triceps/Calves/Abs

Awesome pump this morning, got done in 68 minutes.

Delts
Standing Push Press on PowerTec Leverage Gym, I put the arm at the highest setting and stand facing the machine then do a push press if the last few reps get hard. Weights are plate weight only.
110 x 15
140 x 15
170 x 15
200 x 12 I had to dig in deep and push myself on these last two reps
Cable Side Laterals done holding on to the machine and leaning a little away from it
35 x 15
35 x 15
37.5 x 15
40 x 15 I had to rest pause my way through the last three reps on my right side
Front Plate Raises with an underhand grip
35 x 15
35 x 15
35 x 15
40 x 15 (put two 2.5lb PlateMates on it)
Rear Cable Flyes
35 x 15 reps for 4 sets

Triceps
Rope Pushdowns
105 x 20
115 x 15
125 x 12
125 x 12
Incline Overhead Rope Cable Extensions
125 x 12 reps for 4 sets
One Arm Reverse Pushdowns
45 x 15 reps for 4 sets

Calves/Abs
Seated Calf Raises superset with Woodchops on my functional trainer
160 on the seated raises for 4 sets superset with 55 on the wood chops for 4 sets of 15 reps. I did the first two woodchops from the top position and the last two from the bottom, next time I'm going to do all four sets from the top, don't feel like I'm getting much from the bottom movement. I bought the sport attachment from Inspire for my functional trainer, just a bat like handle with a grip and eye hook on one end. It let me hold it more like a golf club which is what I'm after. I little over priced for what it is.

[thedickus]

Today/Monday was my usual Chest/Biceps/Forearms day
Got done in 70 minutes this morning. Felt good even though I overindulged a little yesterday on my home made gumbo and a lot of Bud Light.

Chest
Incline DBell Presses
60s x 15 W/U
80s x 12 reps for 4 sets
Flat Leverage Presses on my PowerTec Leverage Gym, weight are plate weight only
220 x 12 reps for 4 sets
Incline Cable Flyes
65 x 15 for 4 sets
Cable Crossovers
65 x 15
75 x 15 reps for 3 sets

Biceps/Forearms
Straight BBell Curls
65 x 15
75 x 12
85 x 10
95 x 8
Incline DBell Curls palms facing forward
30s x 10 reps for 4 sets
Cable Concentration Curls superset with Cable Wrist Curls
95 x 12 reps for 4 sets of the cable concentration curls superset with 115 for 4 sets of 20 reps on the wrist curls
I haven't done cable concentration curls for close to 25 years. I did these seated and facing the machine with a straight bar on the lowest setting. Just braced my upper arms on my inner thighs and curl up. Good feeling movement. Recent saw on Mike O'Hearn's channel they were doing these but crouching and facing away from the machine with an exaggerated stretch at the bottom. Might try that version the next time I try these. The wrist curls really burned this morning. Probably carry over from the 30+ minutes I spent stirring my roux for the gumbo I made yesterday. My hand was definitely cramping. I've seen a recipe on either America's Test Kitchens or on Cooks Country where they toast the flour in the Dutch oven in an oven. I may try that one day, but I've pretty much got my traditional method down and would hate to waste several hours to have it turn out crappy.

[thedickus]

Today/Tuesday was leg day. I got done in 70 minutes.

Quads
Leg Extensions
45 x 50 reps
55 x 40
70 x 30
85 x 20
100 x 15 reps for 2 sets
110 x 12 reps for 2 sets
120 x 10 reps for 2 sets
125 x 8 reps for 2 sets This sucked as bad as the last time I did this, great pump though and my quads felt/feel like jello

Hams
Stiff Leg Deadlifts in Smith Machine
155 x 15
185 x 12
205 x 10
225 x 10
245 x 8
Lying Leg Curls 21s
45 x 3 sets of 21s

Calves/Abs
Standing Calf Raise in Smith Machine
275 x 12 reps for 4 sets
Seated Calf Raise superset with Crunches
160 x 15 reps for 4 sets of seated calf superset with 15 reps of crunches for 4 sets.

I ordered a Rogue safety squat bar and multi-grip bar last night. Says it will ship in 15-30 days. I've never used an SSB before, I used an old Hatfield squat bar back in my late 20s. Looking forward to incorporating it into my leg workouts and doing some barbell pressing with the multi-grip bar. I went with Rogue only because they had everything in stock, I'd of probably gone with Titan for both items if they had any in stock.

[thedickus]

Today/Thursday was Back/Traps/Low Back/Abs
Good solid workout today, got done in 65 minutes. Had to turn the fan on in the gym.

Lats
Front Wide Grip Pulldowns
115 x 15
135 x 15
155 x 15
175 x 12
T-Bar Rows Wide Grip weights listed are PWO
135 x 12
145 x 12
160 x 12
170 x 10
One Arm DBell Rows
80 x 15
90 x 12
100 x 10
110 x 8
Straight Arm Pull-in with rope
95 x 15 reps for 4 sets

Traps/Low Back
1/2 Deadlift/Shrug I got this exercise years ago from a Bob Paris bodybuilding book. Basically it's top half deadlift, taking the bar just below the knees then a shrug at the top. This is probably the closest I'll ever get to doing a regular deadlift again, I tore my left bicep years ago and heavy movements with my arms extended scare the heck out of me.
225 x 8
225 x 8
245 x 8

Abs
Decline Crunches
4 sets of 15 reps
245 x 8

[thedickus]

Today/Friday was Delts/Triceps/Calves/Abs. I got done in 65 minutes. Really good workout. Triceps were pumped. Drained the hot tube the other day, going to scrub it and refill it today. Hopefully it will be warm enough by this evening. Hoping to hop in tonight, going to need it.

Delts
Warm up 15lbs DBell side laterals for 15 reps and some rotator cuff work for 15 reps a side with 5lb dbells
DBell Side Raises
30s x 10 reps for 4 sets
Front DBell Raises with palms up
20s x 12
22.5s x 10 reps for 3 sets
DBell Rear Raises
25s x 12 reps for 4 sets

Triceps
Close Grip Presses on PoweTec Leverage Gym, I love the way this movement feels, but it's a PITA to get in and out of using the straight bar attachment. Weights listed are PWO
140 x 15
170 x 15
200 x 12
230 x 10 this was a near all out effort
Pushdowns using V attachment
135 x 20
145 x 20
155 x 15
165 x 15
Overhead Cable Extensions I used the EZ bar attachment and faced away from the machine with my butt braced against the machine
135 x 20
145 x 15 reps for 3 sets

Calves/Abs
Seated Calf Raises superset with Woodchops from the top position on the functional trainer
160 on the calf raise for 4 sets of 15 reps superset with 55 on the Woodchops for 15 reps each side for 4 sets

[thedickus]

I thought I was going to be dragging this morning with the time change and I had to get up an hour earlier since I'm working from the office this week, but I had energy and a really good workout.

Today/Monday was chest and biceps/forearms

Chest
Incline Smith Machine Press
135 x 15
185 x 10
185 x 10
185 x 10
185 x 12
Flat DBell Presses
90s x 10 reps for 4 sets
Incline DBell Flyes superset with Cable Crossovers
DBell flyes 45s x 15 reps for 4 sets superset with Cable crossovers 65 x 15 reps for 4 sets

Biceps/Forearms
BBell Curls I did this in a "you go, I go" fashion. I only rested long enough for my imaginary training partner to do the same reps I just did. Really awesome routine and even better with a partner.
55 x 20
65 x 15
75 x 10
85 x 7
90 x 5
95 x 3
55 x 20 LOL I almost busted myself in the nose on the first rep after dropping back down to 55lbs, it flew up so fast
Standing Preacher Curls with EZ bar superset with Cross-body DBell Hammer Curls
60 lb preacher curls superset with 30s on the hammer curls for 3 supersets of 12 reps each
DBell Wrist Curls
30s x 15 reps for 4 sets

Got done this morning in 65 minutes.

[thedickus]

Today/Tuesday was quads/hams/calves/abs
Left hip is still bothering me. I'm hoping when my safety squat bar comes it'll be healed up enough to do squats pain free. Felt it again today about midway through my last set of squats on my leverage machine. Hamstrings were toast today. Got done in 70 minutes.

Quads
Leg Extensions
70 x 15
85 x 15
100 x 15
115 x 15
Squats on PowerTec leverage gym, these were done with my feet as close together as the machine allowed which was about 3 or 4"
180 x 15
230 x 12
270 x 10
320 x 8
Leg Presses, also done with a very narrow foot spacing
490 x 20
580 x 20
670 x 20
760 x 15

Hamstrings
Lying Leg Curls
40 x 15
45 x 12
50 x 10
55 x 10
Stiff Legged Deadlifts in Smith machine
185 x 12 reps for 4 sets

Calves/Abs
Seated Calf Raises superset with Crunches
160 for 15 reps on calf raises for 4 sets superset with 15 reps of crunches for 4 sets
Donkey Calf Raises, these were done on my PT Leverage gym
230 x 20 reps for 4 sets

[thedickus]

Today/Thursday was Back/Traps/Low Back/Abs
I got done in just over an hour this morning.

Back
Bent-over BBell Rows
155 x 15
195 x 12
225 x 10
255 x 8 This felt heavy, would've been better servered staying at 225 and shooting for 12 reps on this last set
Wide Parallel Grip Front Pulldowns
115 x 15
135 x 15
155 x 12
175 x 10
Seated Cable Rows Close Grip
155 x 15
185 x 12
205 x 12
205 x 12
One Arm Lat Pull-ins I did these Brignole style where you keep the weight in line with the muscle insertion and pull the handle into your side while seated. Really good contraction and felt it in the lower lats. One day I may do 12 sets of 12 of these just to see where I get sore.
75 x 12 reps for each side for 4 sets

Traps
Reverse Shrugs in Smith
185 x 12 reps for 4 sets

Low Back/Abs
Hyperextension superset with Incline Crunches
Holding 25lb DBell on the hypers for 4 sets of 15 reps superset with 15 reps for 4 sets on the incline crunches

[thedickus]

Last workout of the week today/Friday was Delts/Triceps/Calves/Abs

Delts
Seated Side DBell Raises
27.5s x 8 reps for 8 sets I kept to a minute rest between each set
Front Cable Raises used a rope and faced away from the machine
55 x 12 reps for 4 sets
Face Pulls using rope
105 x 15 reps for 4 sets

Triceps
Rope Pushdowns
105 x 15
115 x 15
125 x 12
135 x 12
Lying DBell Extensions I can't do these with an EZ Bar any longer, my golfers elbow on my right arm makes it too painful
30s x 15
35s x 12
40s x 10
40s x 10
Overhead Cable Extensions using the rope handle on an incline bench, facing away from the machine
115 x 12 reps for 4 sets

Calves/Abs
Donkey Calf Raises superset with Wood Chops
270 on the donkey raises for 4 sets of 20 reps superset with 55 on the wood chops for 4 sets of 15 reps each side I did the donkey raises on my PowerTec leverage gym.

Got done in 65 minutes this morning.

[thedickus]

Today/Monday was Chest/Biceps/Forearms. I was up early today, went to bed early yesterday on a too full belly of homemade chili mac. Tried a new chili recipe that uses ground beef (I generally use chuck roast). Calls to add some baking soda, salt, and tsp of water to the ground beef and let sit before browning to help tenderize the ground beef. Turned out really good, but all that chili reared its ugly head this morning about 1/3 of a way into my biceps workout, glad it wasn't leg day is all I can say.

Chest
Incline Smith Press
135 x 15
185 x 10
225 x 6 I haven't gone this heavy on inclines in a while
225 x 6
185 x 12 I honestly felt like I got more out of this set than the two preceding sets
Flat PT Leverage Machine Press, weights are PWO
180 x 15
210 x 12
240 x 10
270 x 8
Incline Cable Flyes
65 x 15 reps for 4 sets
Cable Crossovers
65 x 15 reps for 4 sets

Biceps/Forearms
Cable Curls using EZ bar attachment that hooks up to both stacks
55 x 15
65 x 12
75 x 10
75 x 10
Rope Hammer Curls
95 x 15
105 x 15
115 x 12
115 x 12
Cable Concentration Curls superset with Cable Wrist Curls
45 for 15 reps for 4 sets on the concentration curs superset with 115 for 20 reps for 4 sets on the wrist curls

Got done in 65 minutes this morning.

[thedickus]

Today/Tuesday was Quads/Hams/Calves/Abs
I was completely unmotivated and feeling blah this morning. But once I got going I ended up having a really good/productive workout. I got done in about 75 minutes this morning. I had to made a pit stop during leg extensions, I had chili mac again last night and this morning, the chili mac won.

Quads
Leg Presses
400 x 30
490 x 20
580 x 20
670 x 20
760 x 15
850 x 12 I went a little wider foot placement on these and did notice it in my hip, but it didn't really hurt. Maxed out space to load weights on my leg press, I either need more 100s or skinnier 45s. I'll just focus on quality of reps.
Leg Extensions
80 x 15
95 x 15
105 x 15
105 x 15
Cable/Brignole Squats
155 x 12
185 x 12

Hams
Stiff Legged Deadlifts
135 x 15
185 x 15
225 x 12
255 x 10
Lying Leg Curls
40 x 15
45 x 12
50 x 10
55 x 8

Calves/Abs
Seated Calf Raises superset with Crunches
160 for 4 sets of 15 reps superset with 4 sets of 15 reps of crunches
Standing Calf Raise in Smith
275 x 12 for 4 sets

[thedickus]

Today/Thursday was Lats/Traps/Low Back/Abs
I got done in 47 minutes, same volume as usual, just didn't rest long between lat exercises and didn't have to waste any time setting up different machines, used the functional trainer for both exercises

Lats
One Arm Lat Pull-ins done seated with the weight being pulled in line with the lat insertion
65 x 15
75 x 15
85 x 15
95 x 12 reps for 9 sets
I could really feel and focus on the contraction on this movement, I'll see if there's any DOMS after 12 sets of these, I rarely get DOMS in my lats anymore.
Chest Supported One Arm Cable Rows done on a high incline, got a really good stretch and contraction here. I really liked these, may keep them in the rotation, closest I've been able to mimic a Hammer Seated Row
95 for 10 reps for 4 sets

Traps
Shrugs in Smith Machine
225 x 12
245 x 12
265 x 12
265 x 12

Low Back/Abs
Hyper-extensions superset with Incline Crunches
Held a 30lb DBell on the hypers superset with incline crunches for 15 reps each for 4 sets

I smoked thick cut pork steaks yesterday while I was WFH and had those for dinner. Will have the leftovers for dinner again tonight.

[thedickus]

Today/Friday last workout of the week was Delts/Tricpes/Calves/Abs
Got done this morning in just over an hour. Awesome tricep pump today.

Delts
Warmup high rep side raises and rotator cuff work for 1 set
DBell Side Raises
25s x 15
27.5s x 12
30s x 10
32.5s x 10
Wide Grip Upright Rows in Smith Machine
95 x 10 reps for 4 sets
Front Plate Raises Gripping From the Bottom with Palms Up
45 x 12 reps for 4 sets
Reverse Cable Flyes
35 x 15 reps for 4 sets

Triceps
Pushdowns With V-Grip
125 x 25
145 x 20
165 x 20
175 x 15
Overhead Cable Extensions With V-Grip Done Standing Facing Away From Machine
135 x 20
145 x 20
155 x 15
165 x 15
One Arm Reserve Pushdowns
45 x 15 reps for 4 sets

Calves/Abs
Seated Calf Raises SuperSet with Hanging Leg Raises
140 x 20 reps on seated calf superset with 12 reps of hanging leg raises for 4 sets

[thedickus]

Today/Monday was Chest/Biceps/Forearms
Got done in 67 minutes this morning. It was a good solid workout, went a little heavier on some things.

Chest
Incline DBell Presses
50s x 15 W/U
70s x 12
80s x 10
90s x 8
100s x 8 I haven't gone this heavy on this movement in a few years
Flat DBell Presses
70s x 12
80s x 10
90s x 8
100s x 8
Incline DBell Flyes superset with Cable Crossovers
47.5s on the flyes for 4 sets of 12 reps superset with 65 on the crossovers for 4 sets of 15 reps

Biceps/Forearms
Standing Alternate DBell Curls
30s x 12
35s x 12
40s x 10
45s x 10 (got a little loose on the form here for my last couple of reps, one of my concerns about journaling is I get caught up in the numbers)
Cable Preacher Curls with Straight Bar
95 x 12 reps for 4 sets
DBell Concentration Curls superset with Cable Wrist Curls
25 on the concentration curls for 4 sets of 15 reps superset with 105 on the wrist curls for 4 sets of 20 reps