Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
335 x 3
Has maybe 1 more ugly rep. Max probably around 365
Strict Standing OHP
135 x 5
185 x 3
215 x 3
235 x 3
Bb rows
135 x 5
225 x 5
275 x 3
315 x 3
325 x 3
Cg lat pulldown
175 x 6
190 x 6
220 x 6
|
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01-28-2020, 04:05 AM #5701
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01-30-2020, 04:11 AM #5702
1. High bar squat
45 x 5
135 x 5
225 x 5
275 x 3
About 75% knee pain free. I think I won't go higher than 275 for a while. Just work on making 275 light
2. Bulgarian Split Squat
BW x 4
BW x 4
BW x 4
About 65% knee pain free
3. Rdls
135 x 5
225 x 5
275 x 3
315 x 3
335 x 3
4. Vertical hack squat
1 45 plate each side x 5
I just wanted to try this but it was about 95% pain free. Probably because with this I can keep my knee behind the toes
5. Seated leg curls
150 x 6
195 x 6
235 x 6
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02-06-2020, 04:51 PM #5703
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,948
- Rep Power: 216464
My condolences about your father bro, that's rough. Hope you're hanging in there. Glad to see so many workouts posted, much respect for still making it to the gym with all that crap going on. That's the fukin way to do it. When times are tough, the gym is always the best idea imo to get your head on strait. Great discipline.
Mirin OHP and Bulgarian split squats are money if no knee pain.
I also agree with Dominik, some high rep work on squats with 135 keeps the gains and gets the blood flowing for good recovery.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-11-2020, 04:13 AM #5704
^^thanks, dope. I always appreciate the support -- especially now
Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
My manomore 5 year old jumped on my shoulder while I was laying on my belly with my hand above my head. So took a week off to recover. Shoulder still hurts a bit and bench was somewhat painful. Took it easy weight wise today
Strict Standing OHP
135 x 5
185 x 5
215 x 5
This actually didn't hurt my Shoulder at all lol
Bb rows
135 x 5
225 x 5
275 x 3
315 x 3
Cg lat pulldown
175 x 6
190 x 6
220 x 6
Cable Pushdowns ss cable hammer curls
70 x 10 ss 42.5 x 10
75 x 10 ss 45 x 10
80 x 10 ss 50 x 10
Face pulls
15 x 15
20 x 12
25 x 10
My rear delts are on fire. I feel like they've never been this worked out
Cable lateral raises
15 x 10
15 x 10
15 x 10
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02-11-2020, 04:44 AM #5705
Solid weight and good news it's okay. I've always wanted to add them to my training but I always end up backing my ass into a seated position and dropping anchor. I know you've been doing them for a long time too.
Just thought I'd pass on something that's been working for me. For the past few months I've been doing standing external rotation with a cable between every pressing set and my shoulders have never felt stronger and I'm hitting PRs. No idea why I never did this before. You've got face pulls in the program but throwing those in as well for a few sets couldn't hurt.
Spoiler!
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02-11-2020, 04:54 AM #5706
Thanks, Dom. I actually do this to warm up my shoulders before press day but I use a 10lb plate and in the past ive done this exercise as part of my workout (mainly when I was still playing baseball where rotator cuff health is huge). I'll look into incorporating this beyond just warming up. Thanks!
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02-20-2020, 04:14 AM #5707
Bench
45 x 20
135 x 10
225 x 5
275 x 3
315 x 3
335 x 1
Shoulder still hurts
Sohp
135 x 5
185 x 3
205 x 3
225 x 3
Wtf no Shoulder pain again. I go all the way down past my chin/ touch my collarbone but bench hurts my shoulder and this doesn't???
Bb rows
135 x 5
225 x 5
275 x 3
315 x 3
Cg lat pulldown
175 x 6
205 x 6
225 x 6
Ran out of time this morning. Did the above in about 35 minutes
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09-01-2020, 04:31 AM #5708
First day back in a gym!
(1) seated hammer chest press (as if on barbell)
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
Only two benches were open and they were being taken up by lil dudes stacking 25lb plates on the bar and walking around. So I just did these instead
(2) BB Rows
135 x 5
225 x 5
275 x 3
(3) SOHP
135 x 5
165 x 5
185 x 5
(4) WG pulldown
175 x 6
175 x 6
175 x 6
(5) tricep Pushdowns
50 x 10
65 x 10
85 x 10
(6) cable curls
50 x 8
50 x 8
50 x 8
Working out with a mask is hard
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09-10-2020, 06:40 PM #5709
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09-11-2020, 04:28 PM #5710
(1) high bar squat
45 x 5
135 x 5
185 x 3
Taking this super slow with my knee issue. Some knee pain but first time squatting in months. Hope to get to 225 x 5 by year's end
(2) RDLs
135 x 5
185 x 5
225 x 5
(3) Hack Squat Machine
135 x 10
135 x 10
Almost no knee pain!
(4) seated leg curl
135 x 6
135 x 6
135 x 6
Leg day with a mask is dangerous
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09-14-2020, 05:23 AM #5711
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09-23-2020, 05:02 PM #5712
-
-
09-29-2020, 02:37 PM #5713
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09-30-2020, 02:15 PM #5714
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06-29-2021, 11:38 AM #5715
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07-06-2023, 04:04 AM #5716
RANDOM WORKOUT! first lift in a long time. I woke up at 4 a.m. because I had a nightmare that my family was being subject to a home invasion. Gonna blame the glycine and magnesium for that crazy dream
1. Bench
45 x 25
135 x 10
225 x 5
275 x 1
Left shoulder felt weird so called it
2. SOHP
135 x 5
165 x 5
185 x 3 held last rep
3. Bent over rows
135 x 5
225 x 5
275 x 3
4. Hammer plate loaded rows
135 x 10
225 x 8
275 x 6
315 x 3
5. Hammer plate loaded pull down
135 x 8
225 x 5
275 x 1.5
No idea why this was so hard. Weights for all the plate loaded stuff is as if they were on a Barbell
6. Push downs
35 x 10
65 x 10
80 x 10
7. Cable curls fur the gurls
35 x 10
35 x 10
35 x 10
8. Cardio
Walk doggo x 30 minutes after lifting
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07-06-2023, 06:56 PM #5717
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09-06-2023, 09:19 AM #5718
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