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Thread: Jim's Journal

  1. #61
    Registered User thedickus's Avatar
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    Got a late start on leg day this morning/Tuesday. I'm in I.T. and on-call this week. I was up at 5:30 am and had just taken my pre-workout drink when my phone starts blowing up about no one able to connect to the network. I've never looked at a DHCP issue with such intensity before!
    Had a good workout even though I was getting interrupted with Teams messages and emails after the issue got fixed. Got done in 70 minutes

    Quads
    Leg Extensions
    45lbs x 50
    55 x 40
    70 x 30
    85 x 20
    100 x 15
    100 x 15
    110 x 12
    110 x 12
    120 x 10
    120 x 10
    130 x 8
    130 x 8 My quads were toast after this

    Hamstrings
    Lying Leg Curls
    45 x 15
    50 x 12
    55 x 10
    60 x 8
    DBell Stiff Legged Deadlifts
    95s x 12 reps for 4 sets

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

    Good news is I got an email from Rogue that my Safety Squat Bar, Multi-Grip Bar, and wall mount bar holder are all preparing to ship. Probably going to still be another couple of weeks before I see them. I ordered them on March 8th. Should bring a new dimension to legs, chest, and tricep workouts.

    I get my second Pfizer vaccine tomorrow afternoon. I've heard side effects could be worse on the 2nd dose. I also strained my right bicep on Monday, so couple those two things together could make training back on Thursday challenging.
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

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  2. #62
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    The second Pfizer Covid shot kicked my butt. I got the shot at 2pm last Wednesday and I still had a 101.1 fever as of 4pm that Thursday. Fever finally broke early Friday morning and I felt better. Felt normal by Saturday, I had no issue whatsoever with the first shot other than a sore arm. The second felt like when I got Covid last March, fever, aches, and fatigue. Glad that's over. I missed my first scheduled workout(s) since around September when I switched to my current 4 day a week, one body part a week split. I thought about doing the missing workouts on Sat/Sun but that would've thrown off recuperation for today. Plus I was hoping the extra rest on my bicep would help, but it didn't. Was still bothering me today. Going to have to take biceps light for a while.

    Today/Monday was Chest/Biceps/Forearms

    Chest
    Incline Smith Presses
    135 x 15
    185 x 12
    185 x 12
    185 x 12
    Neck Presses (Guillotines) in Smith Machine
    135 x 15
    185 x 10
    185 x 10
    185 x 10 I haven't done these for at least a decade, probably going to be sore in the upper/outer pecs tomorrow
    Incline Cable Flyes
    65 x 15 reps for 4 sets
    Cable Crossovers
    65 x 15 reps for 4 sets

    Biceps/Forearms
    EZ Bar Curls
    60 x 12
    70 x 10
    80 x 8
    80 x 8
    Body Drag Curls in Smith Machine
    45 x 15
    50 x 15
    55 x 15
    60 x 12 These felt really good, may make them a primary bicep exercise until it heals up
    DBell Wrist Curls
    25 x 20
    25 x 20
    30 x 20
    30 x 20
    I tried to do some rope hammer curls but it started hurting even at a lighter weight. Next bicep workout may just be body drag curls.
    All in all good workout. Work hours changed I'm now 6am to 2:30 which means I was up at 4:30 to hit the gym by 5am. It's nice working from home, I just went from the garage through the laundry room right into my office. Getting off at 2:30 is going to be nice. Should be able to walk a quick nine holes before the wife gets off work.
    "It is my own fault for replying in a smith thread." deadwoodgregg

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  3. #63
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    Today/Tuesday was Legs/Calves/Abs. I got done in 65 minutes. My Rogue multi-press bar got delivered yesterday, UPS said my Safety Squat Bar was on the truck, but it never got delivered. Was looking forward to using it this morning, but I should definitely have it for my next leg workout. Will use the multi-press bar on Friday for some close grip benches.

    Quads
    Leg Extensions
    High rep warm up with 35
    70 x 15
    85 x 15
    100 x 15
    115 x 15
    Cable/Brignole Squats
    135 x 15
    165 x 12
    185 x 12
    205 x 12
    Leg Presses with feet together
    490 x 20
    580 x 20
    670 x 15
    760 x 15 went real slow and controlled on these sets, no issues with my left hip on either the cable squats or leg presses, still noticed it, just didn't bother me

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

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

    Tomorrow is a rest day then Thursday will be back, not sure how/if I'll need to adjust for my right bicep.
    "It is my own fault for replying in a smith thread." deadwoodgregg

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  4. #64
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    This morning was a struggle, just didn't feel like I had it or wanted to be there (my garage) this morning. This new schedule is taking some getting used to. I was up at 4:15 this morning. Got done with my workout in 70 minutes.
    Today/Thursday was Lats/Traps/Low Back/Abs

    Lats
    Wide Parallel Grip Front Pulldowns
    135 x 15
    155 x 12
    175 x 10
    175 x 10
    Reverse Grip Bent-Over Rows EZ Curl Bar
    150 x 15
    180 x 12
    200 x 10
    200 x 10
    One Arm Chest Supported Cable Rows
    95 x 15
    105 x 12
    115 x 10
    115 x 10 I'm really liking this exercise lately, good stretch and good contraction
    Stiff Arm Rope Pull-Ins
    105 x 15 reps for 4 sets

    Traps
    Behind the Back Shrugs in Smith Machine
    185 x 12 reps for 4 sets

    Low Back/Abs
    Hyperextensions superset with Incline Crunches
    Holding a 30lb DBell on the hypers for 4 sets of 15 reps superset with 12 reps of incline crunches for 4 sets
    "It is my own fault for replying in a smith thread." deadwoodgregg

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  5. #65
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    Last workout of the week was Delts/Triceps/Calves/Abs. Got done in 75 minutes. Need to potentially cut back volume or really pay attention to my rest periods. I don't feel as if I'm taking too long between sets, but I'm spending too much time per session lately. I think I'm just moving in slow motion adjusting to new schedule. I did get to use my new Rogue Multi-purpose bar for close grip benches today. This felt really good and directly hit my triceps. I haven't done any free weight pressing lately except dumbbells and this felt a little wobbly, I've never used this type of bar before. I'm looking forward to using it again on Monday for flat presses.

    Delts
    Light warmup with side laterals and rotator cuff movements
    DBell Side Laterals
    25s x 15
    27.5s x 12
    30s x 10
    32.5s x 8
    Cable Side Raises I loosened up the form on these and leaned away from the machine, holding on to it
    45 x 10 reps for 4 sets
    DBell Front Raises using a hammer grip I've never done them this way before and seemed to feel them more in my rear delt even though the mirror showed my front delts engaging
    22.5s x 12 reps for 4 sets
    Rear Cable Flyes
    35 x 15 reps for 4 sets

    Triceps
    Close Grip Benches using multi-press bar
    135 x 12
    155 x 10
    175 x 8
    175 x 8
    Incline Pushdowns
    125 x 15 reps for 4 sets
    Overhead Rope Extensions also done on incline bench
    125 x 12 reps for 4 sets

    Calves/Abs
    Seated Calf Raises superset with Woodchops
    140 on calf raises x 20 reps for 4 sets superset with 55 on woodchops x 15 reps for 4 sets

    I added some wall storage for my bars and some attachments, trying to keep as much stuff off the floor as possible.

    "It is my own fault for replying in a smith thread." deadwoodgregg

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  6. #66
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    Decided to change things up. Getting a little stagnant on my current four day one body part a week split. I felt I was spending too much time in the gym those four days. I'm switching to a push/pull type split, either going three on/one off, or six on/one off. I'll see how I feel on Thursday if I feel I'm ready for chest/delts/tris again. My goal is to keep the volume the same but splitting it up over six days hitting each muscle group twice a week instead of once and reducing my time in the gym each day. I'll try this for a while. I don't really like a push/pull split, I don't feel like my tris or bis getting sufficient stimulation but at this time in my life it's the most joint friendly split for me.

    Today/Monday was Chest/Delts/Triceps. I got done in 40 minutes.

    Chest
    Flat Bench Press using multi-grip bar with the widest grip
    135 x 12
    185 x 10
    185 x 10
    185 x 10
    Incline DBell Flyes
    45s x 15 reps for 4 sets

    Delts
    Behind Neck Presses in Smith Machine
    95 x 12
    115 x 12
    125 x 10
    125 x 10
    DBell Side Raises
    25s x 12 reps for 4 sets

    Triceps
    Rope Pushdowns
    115 x 15
    125 x 12
    125 x 15
    One Arm Reverse Grip Pushdowns
    45 x 15 reps for 3 sets

    Good workout, my delts were pumped as were my triceps. Chest was just meh. I did like the multi-press bar, first time I've ever used one for flat benches, the wide grip felt good and I could feel the stretch in my pecs, not a strain on my front delts which is where I usually feel flat barbell benches. I don't see that I'll be able to use this bar for incline presses, since I like to lower the bar high up on my chest and the footprint of this bar doesn't seem like it will allow it. The rectangular outline around the handles is pretty large and I'm pretty sure I'd bust myself in the chin trying to do inclines with it. It's a little wobbly, but still felt good in the pecs. I had a little trouble re-racking it, kept hitting against the uprights.
    "It is my own fault for replying in a smith thread." deadwoodgregg

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  7. #67
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    Today/Tuesday was Lats/Traps/Biceps. Got done in 40 minutes. Right bicep strain still bothering me. Seems like it's the supination that aggravates it the most. Trying to find exercises that can allow me to train around it.

    Lats
    Wide Parallel Grip Front Pulldowns
    135 x 15
    155 x 12
    175 x 10
    155 x 12
    Supported One Arm Cable Rows
    115 x 12 reps for 4 sets

    Traps
    Shrugs in Smith Machine
    225 x 12 reps for 4 sets I did these slow and controlled with a noticeable pause/contraction at the top

    Biceps
    Body-drag Curls in Smith Machine
    50 x 15
    55 x 15
    60 x 15
    DBell Cross-body Hammer Curls
    25s x 12 reps for 3 sets

    I was dragging this morning, got up at 4 and didn't take my normal pre-workout. I haven't felt the effects of the pre-workout lately, wanted to see if I noticed not taking it. I definitely felt a lack of energy, not sure if it was from getting up at 4 or not taking the drink.
    "It is my own fault for replying in a smith thread." deadwoodgregg

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  8. #68
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    Today/Wednesday was Quads/Hams/Calves/Abs. I got done with the actual workout in 36 minutes. It was my first time using the Rogue SSB and I wasn't sure which to orient it. I initially had it upside down and really noticed how crappy it felt, weight was way high up on my neck, flipped it over and it felt normal. My left hip is still bothering me and I'm trying to find a stance that minimizes the pain/discomfort, so far a wider than normal stance for me seems to help. I took my pre-workout drink today and it definitely helped.

    Quads
    Squats using SSB bar weighs 70lbs
    160 x 8
    210 x 8
    250 x 8
    250 x 8 This was the first free weight barbell squat I've done in a couple of years. I liked the feel of the SSB, definitely more comfortable.
    Leg Extensions
    80 x 15
    90 x 15
    100 x 15
    100 x 15

    Hams
    Cable Pullthroughs I've never done these before, but liked them. I felt a good stretch in my hams
    95 x 12
    105 x 12
    115 x 12
    115 x 12

    Calves/Abs
    Seated Calf Raises superset with Crunches
    160 on the calf raises x 15 reps for 4 sets superset with crunches x 20 reps for 4 sets.
    "It is my own fault for replying in a smith thread." deadwoodgregg

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  9. #69
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    Today/Thursday was Chest/Delts/Triceps. Got done in 45 minutes. It felt weird doing delts without and medial delt work.

    Chest
    Incline Press on Smith Machine did these on a slightly higher incline than I normally use
    135 x 12
    185 x 10
    185 x 10
    185 x 12
    Cable Crossovers
    65 x 15
    75 x 15
    75 x 15
    75 x 20

    Delts
    Front DBell Raises
    20s x 15
    22.5s x 12
    25s x 12
    27.5s x 10
    Face Pulls
    105 x 15 reps for 4 sets

    Triceps
    Close Grip Presses in Smith Machine
    155 x 12
    175 x 10
    185 x 10
    Incline Overhead Rope Extensions
    115 x 15 reps for 3 sets
    "It is my own fault for replying in a smith thread." deadwoodgregg

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  10. #70
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    I've been dealing with a few nagging injuries lately. Fist my left hip started hurting, then my right hip, not sure if I was over compensating for my left hip? Then I strained my right bicep and on Saturday I pulled my right hamstring hitting golf balls, freaking golf balls. I was trying to fire my left hip and really hit against a solid left side and somehow pulled my right hammy. I've been stretching my hips and hammies all weekend, even bought a foam roller and I'm learning how to use that. Seems to be helping. Went back to my normal routine/split this week I'm lowering the volume. Today's workout felt pretty good. Got done in 50 minutes, which is closer to where I want to be time wise.

    Today/Monday Chest/Biceps/Forearms

    Chest
    Flat Bench Press using multi-grip bar's widest grip
    135 x 12 W/U
    165 x 12
    185 x 12
    185 x 12
    Incline DBell Press
    80s x 12 reps for 3 sets
    Incline DBell Flyes
    45s x 15 reps for 3 sets
    Cable Cross-overs
    65 x 15
    75 x 15
    75 x 20

    Biceps/Foreams I went very light on biceps, nothing anywhere close to failure. Anything involving supination hurts, even the rope hammer curls were noticeable at the lighter weight.
    EZ-Bar Curls
    40 x 12 W/U
    60 x 12 reps for 3 sets
    Standing Cable Preacher Curls used the short straight bar on my IronMaster IM2000's low pulley
    55 x 12 reps for 3 sets
    Rope Hammer Curls superset with DBell Wrist Curls
    95 x 12 reps for 3 sets on the hammer curls superset with 25s x 20 reps for 3 sets on the wrist curls
    "It is my own fault for replying in a smith thread." deadwoodgregg

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  11. #71
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    Today/Tuesday was Quads/Hams/Calves/Abs. Got done in 45 minutes this morning. Still training around hip injuries/right hammy strain. Left hip feels better but right hip is bothering me. Nothing heavy this morning.

    Quads
    Leg Extensions kept the rest interval to one minute between sets
    Light high rep warm up then
    105 x 10 reps for 10 sets

    Hams
    Cable/Rope Pull-Throughs
    105 x 12
    115 x 12
    115 x 12 Good stretch in the hamstrings on this movement
    Lying Leg Curls
    45 x 12 reps for 3 sets

    Calves/Abs
    Standing Calf Raises in Smith Machine
    275 x 20 reps for 3 sets
    Seated Calf Raises superset with Crunches
    160 x 15 reps for 4 sets superset with 15 reps of crunches for 4 sets

    Tomorrow/Wednesday is a rest day.
    "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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  12. #72
    Registered User thedickus's Avatar
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    Today/Thursday was Lats/Traps/Low Back/Abs. I got done in 42 minutes. Now that the weather has turned a little nicer here I've been taking a brisk walk for about 20 minutes each day before I break for lunch. Gets my total workout time back up to an hour a day, so I'm happy with that.

    Lats
    Bentover Rows in Smith Machine
    135 x 15 W/U
    185 x 12 reps for 3 sets
    Close underhand grip pulldowns
    135 x 15
    145 x 12
    155 x 12
    Seated Cable Rows
    185 x 12 reps for 3 sets
    Straight Arm Rope Pull-ins
    105 x 15 reps for 3 sets

    Traps
    Behind the Back Shrugs in Smith Machine
    185 x 15
    185 x 15
    205 x 12

    Low Back/Abs
    Bodyweight Hyperextensions superset with Incline Crunches
    15 reps on the hypers for 3 sets superset with 12 reps of crunches for 3 sets

    Felt good today, concentrated on the stretch and contraction using lighter weights for higher reps on everything.
    "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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  13. #73
    Registered User thedickus's Avatar
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    Today/Friday was Delts/Triceps/Calves/Abs. Felt like I was moving in slow motion this morning. Workout with lower volume still took an hour. Going to try to throw in a functional strength/mobility type workout tomorrow.

    Delts
    DBell Side Raises
    15s x 15 W/U
    25s x 12 reps for 3 sets
    Wide Grip Upright Rows in Smith Machine
    85 x 12 reps for 3 sets
    Front DBell Raises Palms Up Grip
    20s x 12 reps for 3 sets
    Rear Cable Flyes
    35 x 15 reps for 3 sets

    Triceps
    Close Grip Benches with Multi-Press Bar
    115 x 15 W/U
    165 x 12 reps for 3 sets
    Pushdowns V-Grip
    135 x 20
    145 x 15
    155 x 15
    Overhead Cable Extensions V-Grip done standing facing away from machine
    135 x 20
    145 x 20
    155 x 20

    Calves/Abs
    Seated Calf Raises superset with Hanging Leg Raises
    140 on calf raises x 20 reps for 3 sets superset with 12 reps of hanging leg raises for 3 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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  14. #74
    Registered User thedickus's Avatar
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    Today/Monday morning was Chest/Biceps/Forearms. I got done in 50 minutes. Had a good workout for a Monday morning, got up at 4am, 30 minutes before the alarm, hate it when I do that. Depends on where I am in my sleep cycle relative to how much longer until the alarm goes off if I try to go back to sleep. I woke up on my own and was alert, so I just hopped out of bed.

    Chest
    Flat Bench Press using muti-press bar with widest grip
    135 x 15 W/U
    190 x 12 reps for 3 sets
    Incline Press on PowerTec Leverage Gym weights are plate weight only
    200 x 12 reps for 3 sets
    Incline Cable Flyes
    75 x12
    75 x 12
    75 x 15
    Cable Cross-overs
    75 x 15
    75 x 15
    57 x 20

    Biceps
    Cable Curls using EZ Bar I used attachment that hooks to both weight stacks, still taking it easy with my right bicep strain, nothing close to failure
    90 x 15 W/U
    110 x 12
    110 x 12
    130 x 12
    Cable Preacher Curls using straight bar attachment
    95 x 12 reps for 3 sets
    Hammer Rope Curls superset with Cable Wrist Curls
    95 on the rope curls for 3 sets of 12 reps superset with 115 on the wrist curls for 3 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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  15. #75
    Registered User thedickus's Avatar
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    Today/Tuesday was Quads/Hams/Calves/Abs. I got done in just under 55 minutes. Right hip now has been bothering me the most, but I was able to work through it. Last Saturday I did some bodyweight functional/mobility exercises like Kanga squats, Cossack squats, dumbbell windmills, not sure if it helped or hurt. I'll try it again tomorrow.

    Quads
    Leg Presses done with feet together
    490 x 25 W/U
    580 x 20
    670 x 20
    760 x 15
    Cable/Brignole Squats
    135 x 15
    165 x 15
    185 x 12
    Leg Extensions
    95 x 15 reps for 3 sets

    Hams
    Stiff Legged Deadlifts in Smith Machine
    155 x 15 W/U
    205 x 12 reps for 3 sets
    Lying Leg Curls
    45 x 12 reps for 3 sets

    Calves/Abs
    Seated Calf Raises superset with Crunches
    160 x 15 reps for 3 sets on calf raises superset with 3 sets crunches for 15 reps
    Toe Presses
    670 x 20 reps for 3 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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  16. #76
    Registered User thedickus's Avatar
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    Today/Thursday was Lats/Traps/Low Back/Abs. I got done in 50 minutes.

    Lats
    Wide Grip Front Pulldowns I used an overhand grip, not my knock-off MAG grips. I'm a little weaker with this bar, but still felt a good stretch/contraction in the movement.
    115 x 15 W/U
    145 x 12 reps for 3 sets
    T-Bar Rows using a neutral grip
    135 x 12 reps for 3 sets (PWO)
    One Arm DBell Rows
    90 x 12 reps for 3 sets
    Straight Arm Rope Pull-ins
    115 x 12 reps for 3 sets

    Traps
    DBell Shrugs
    110s x 12 reps for 3 sets

    Low Back/Abs
    Hyperextensions superset with Incline Crunches
    Bodyweight x 15 reps for 3 sets on the hypers superset with 15 reps on crunches for 3 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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  17. #77
    Registered User thedickus's Avatar
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    Today/Friday was Delts/Triceps/Calves/Abs. Got done in 52 minutes. Delts were complete toast.

    Delts
    Behind Neck Presses Smith Machine
    95 x 15 W/U
    115 x 12 reps for 3 sets
    DBell Side Raises performed as triple drop sets, no rest 10 reps at each weight = 1 set
    25s/17.5s/12s x 10 reps each for 3 drop sets
    DBell Front Raises
    22.5s x 10 reps for 3 sets
    Face Pulls
    115 x 12 reps for 2 sets

    Triceps
    Pushdowns using V grip handle
    115 x 20 W/U
    145 x 15 reps for 3 sets
    Lying DBell Extensions holding a dbell in each hand, I can't even use an EZ bar for this movement due to golfer's elbow. I can do these relatively pain free.
    35s x 10 reps for 3 sets
    Overhead DBell Extension using a single dbell, one of my favorite tricep exercises
    70 x 12 reps for 3 sets

    Calves/Abs
    Seated Calf Raises superset with Hanging Leg Raises
    140 x 15 reps for 3 sets superset with 3 sets of 12 reps of hanging leg raises. I did the calf raises very slowly with a emphasis on the contraction/squeeze at the top, really felt these today.
    "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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  18. #78
    Registered User thedickus's Avatar
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    Today/Monday was Chest/Biceps/Forearms. I got done in 50 minutes this morning. Still nursing my right bicep, not taking anything heavy or near failure.

    Chest
    Incline DBell Presses
    60s x 15 W/U
    90s x 10 reps for 3 sets
    Flat Leverage Machine Presses
    230 x 10 (PWO)
    230 x 10
    230 x 12
    Incline DBell Flyes
    45s x 15 reps for 3 sets
    Cable Crossovers
    75 x 15
    75 x 15
    75 x 20

    Biceps/Forearms
    EZ Bar Curls
    50 x 15 W/U
    75 x 10 reps for 3 sets
    Cross-body DBell Hammer Curls
    30s x 10 reps for 3 sets
    Cable Concentration Curls superset with DBell Wrist Curls
    45 on concentration curls x 15 reps for 3 sets superset with 25s on dbell wrist curls x 30 reps for 3 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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  19. #79
    Registered User thedickus's Avatar
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    Today/Tuesday was Quads/Hams/Calves/Abs. Got done in 55 minutes this morning. Got to use my SSB, left hip was still bothering me. I like the feel of squats using this. Currently I'm doing them off the front of my IronMaster IM2000 using J Hooks and short safety spotter arms. Would definitely feel more secure in a power rack or beefier half rack, there's also a support beam a couple of feet behind me when I'm using this set up. I'm toying with replacing my PowerTec Leverage Gym with a rack with some jammer arms, would just need to spend some $$$ and rearrange everything. Not in a hurry to do that. Want to buy a quality outdoor golf practice net and hitting mat/turf first.

    Quads
    Squats using SSB
    160 x 10 W/U
    210 x 10
    250 x 10
    250 x 10
    Leg Presses
    580 x 20
    670 x 20
    760 x 15
    Leg Extensions
    95 x 15 reps for 3 sets

    Hams
    Stiff Leg Deadlifts in Smith Machine
    155 x 15 W/U
    205 x 12 reps for 3 sets
    Lying Leg Curls
    50 x 12 reps for 3 sets

    Calves
    Standing Calf Raises in Smith Machine
    225 x 15 reps for 3 sets
    Seated Calf Raises superset with Crunches
    140 on calf raises x 15 reps for 3 sets superset with crunches x 15 reps for 3 sets I kept the weight on calf movements lowered and concentrated on the stretch at the bottom and contraction/squeeze at the top.
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

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  20. #80
    Registered User thedickus's Avatar
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    Today/Thursday was Back/Traps/Low Back/Abs. Got done in 50 minutes. I think the lower volume has been helping my joints and some nagging injuries. I'm getting to where I can pick up a full coffee pot with my right hand without it hurting too badly.

    Lats
    Front Wide Parallel Grip Pulldowns
    135 x 15 W/U
    165 x 12 reps for 3 sets
    Chest Supported Rows on my PowerTec leverage gym
    160 x 15 reps for 3 sets
    T-Bar Rows 135 (PWO) x 10 reps for 3 sets. I used my Rogue landmine handle for this and just really don't care for it. It puts the weight further out in front of me than I'm used to. I've got a few specialty handles for doing T-Bar rows and I think my favorite is just the old V-Grip under the bar.
    Rope Straight Arm Pull-ins
    115 x 12 reps for 3 sets

    Traps
    Shrugs on leverage gym
    280 x 12 reps for 3 sets

    Low Back/Abs
    Hyperextension superset with Incline Crunches
    3 sets of hypers x 15 reps at bodyweight superset with 3 sets of crunches x 15 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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  21. #81
    Registered User thedickus's Avatar
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    Today/Friday was Delts/Triceps/Calves/Abs. Got done in 55 minutes this morning. I was tired but had a really good workout. The hot tub got fixed yesterday so I was able to soak last night which I think helped.

    Delts
    DBell Side Raises
    17.5s x 15 W/U
    27.5s x 12 reps for 3 sets
    Wide Grip Upright Rows using EZ Curl Bar
    70 x 12 reps for 3 sets
    Cable Front Raises done simultaneously haven't done these before, felt good
    35 x 12 reps for 3 sets
    Reverse Cable Flyes
    35 x 12 reps for 3 sets

    Triceps
    Close Grip Presses using Multi-Press Bar
    115 x 15 W/U
    165 x 12
    185 x 10
    185 x 10
    Rope Pushdowns
    125 x 12 reps for 3 sets
    DBell Kickbacks
    25 x 15
    30 x 12
    30 x 12

    Calves/Abs
    Seated Calf Raises superset with Cable Crunches
    140 x 15 reps for 3 sets on the seated calf superset with 115 x 15 reps for 3 sets on the 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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  22. #82
    Registered User thedickus's Avatar
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    Today/Monday was Chest/Biceps/Forearms. I had a really good workout this morning. I felt amped up for some reason at 5am on a Monday morning, must have been the seafood risotto I made for dinner last night. Right bicep is finally starting to feel better. I tried not to get too stupid with it, still not doing any supinating movements, as those seem to bother it the most. Went a little heavier on chest today and if you count the drop sets and pre-exhaustion supersets as separate sets, my volume was really high. Still got done right at 50 minutes today.

    Chest
    Incline Press on Smith Machine
    165 x 10 W/U
    225 x 6
    185 x 10
    Triple drop set 185 x 10 then 135 x 12 then 95 x 15
    Incline DBell Flyes then using same weight went straight into Incline DBell Presses I used a slightly higher incline than on the Smith presses
    50s x 10 reps for 3 sets each of the flyes then presses
    Flat DBell Flyes same thing as above, went straight into presses after pre-exhausting with the flyes
    50s x 10 reps for 3 sets each
    Cable Crossovers
    85 x 12 reps for 3 sets

    Biceps/Forearms
    DBell Hammer Curls
    25s x 15
    30s x 12
    35s x 10
    35s x 12
    Preacher Curls with EZ Curl Bar
    60 x 12 reps for 3 sets
    Cable Concentration Curls superset with DBell Wrist Curls
    45 on the concentration curls x 15 reps for 3 sets superset with 30s on the wrist curls x 20 reps for 3 sets

    Chest was toast this morning. Expecting to be sore tomorrow and Wednesday.
    "It is my own fault for replying in a smith thread." deadwoodgregg

    Ordained Minister of Perpetual Consumption and all around righteous dude.

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  23. #83
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    Today/Tuesday was Quads/Hams/Calves/Abs. As hyped up as I was yesterday morning, I was unmotivated this morning, but got through the workout. Went in kind of slow motion and got done in 57 minutes.

    Quads
    Leg Press
    490 x 30
    580 x 25
    670 x 20
    760 x 20
    Cable Squats done on my IronMaster IM2000 low pulley
    135 x 15
    165 x 12
    185 x 12
    Leg Extensions
    95 x 15
    105 x 15
    105 x 15

    Hams
    Lying Leg Curls 21s I hate these, especially the upper half of the movement, I do 7 lower, 7 upper, then 7 full
    40 for 3 sets of 21s
    DBell Stiff Legged Deadlifts
    90s x 10
    90x x 12
    90s x 12

    Calves/Abs
    Toes Presses on leg press machine
    670 x 20 reps for 3 sets
    Seated Calf Raises superset with Crunches
    140 x 15 reps on calf raises for 3 sets superset with 20 reps of crunches for 3 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. #84
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    thedickus is a name known to all. (+5000) thedickus is a name known to all. (+5000) thedickus is a name known to all. (+5000) thedickus is a name known to all. (+5000) thedickus is a name known to all. (+5000) thedickus is a name known to all. (+5000) thedickus is a name known to all. (+5000) thedickus is a name known to all. (+5000) thedickus is a name known to all. (+5000) thedickus is a name known to all. (+5000) thedickus is a name known to all. (+5000)
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    Today/Thursday was Lats/Traps/Low Back/Abs. I got done in 55 minutes. I did everything but the hypers and crunches using my IronMaster IM2000. Great machine, but it can take a little time having to set up everything for different exercises, I got done in 55 minutes.

    Lats
    Bentover Rows in Smith Machine
    155 x 15 W/U
    205 x 12 reps for 3 sets
    Underhand Close Grip Pulldowns
    155 x 12 reps for 3 sets
    Seated Cable Rows
    185 x 15
    195 x 15
    205 x 12
    Seated Cable Pullovers I put my bench at a very high incline and face away from the machine and do a straight arm pullover/pull-in with an EZ bar attachment
    65 x 15
    75 x 12
    75 x 12

    Traps
    Shrugs in Smith Machine
    245 x 12 reps for 3 sets

    Low Back/Abs
    Hyperextensions superset with Incline Crunches
    3 sets of 15 on the hypers superset with 3 sets of 15 on the crunches, both just done at bodyweight

    The newest addition to my home gym. The Net Return golf net. Just got it yesterday. I have a Swing Caddie SC300 launch monitor, now I need to get something that shows ball flight.
    "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

    My workout journal: https://forum.bodybuilding.com/showthread.php?t=120169181
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