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Thread: Jim's Journal

  1. #31
    Registered User thedickus's Avatar
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    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.
    "It is my own fault for replying in a smith thread." deadwoodgregg

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  2. #32
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    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.
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  3. #33
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    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.
    Last edited by thedickus; 02-15-2021 at 01:49 PM.
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  4. #34
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    thedickus is offline
    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.
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  5. #35
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    thedickus is offline
    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.
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  6. #36
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    thedickus is offline
    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.
    "It is my own fault for replying in a smith thread." deadwoodgregg

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  7. #37
    Registered User thedickus's Avatar
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    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.

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  8. #38
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    thedickus is offline
    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.
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  9. #39
    Registered User thedickus's Avatar
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    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.
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  10. #40
    temporary illusion supramax's Avatar
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    Why such a light weight for hypers?
    It is no measure of health to be well adjusted to a profoundly sick society.

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  11. #41
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    thedickus is offline
    Originally Posted by supramax View Post
    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.
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  12. #42
    temporary illusion supramax's Avatar
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    Originally Posted by thedickus View Post
    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/
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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    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
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    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.
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    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.
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  16. #46
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    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.
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    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.
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    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.
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    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.
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    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
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    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
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    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.
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    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
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

    My home gym pictures: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1632857623&viewfull=1#post1632857623

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  24. #54
    Registered User thedickus's Avatar
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    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
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

    My home gym pictures: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1632857623&viewfull=1#post1632857623

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  25. #55
    Registered User thedickus's Avatar
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    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.
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

    My home gym pictures: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1632857623&viewfull=1#post1632857623

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  26. #56
    Registered User thedickus's Avatar
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    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.
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

    My home gym pictures: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1632857623&viewfull=1#post1632857623

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  27. #57
    Registered User thedickus's Avatar
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    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
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

    My home gym pictures: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1632857623&viewfull=1#post1632857623

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  28. #58
    Registered User thedickus's Avatar
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    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.
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

    My home gym pictures: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1632857623&viewfull=1#post1632857623

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  29. #59
    Registered User thedickus's Avatar
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    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
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

    My home gym pictures: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1632857623&viewfull=1#post1632857623

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  30. #60
    Registered User thedickus's Avatar
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    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
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

    My home gym pictures: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1632857623&viewfull=1#post1632857623

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