Monday February 10, 2020 - Legs
Sleep 5.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 80
SLDs
11,10 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
15,15,14 x 225 -
—SKIPPED
-Just tired...............
LEG PRESS — 15 second between sets
45-Degree Leg Press
14,14,13,11x 535 -
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,11,9 x 130
Standing Calf
13,13,10 x 110
Ab Coaster - Straight
28-18-14
—
|
-
02-10-2020, 08:33 AM #5911--------------------------------------------------------------
Available as a rep
-
02-11-2020, 08:39 AM #5912
Tuesday February 11, 2020 - Back and Biceps
Slept 6 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,15,14 x 130 -
High Pulls
15,13 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,15,13 x 60
Cable Preacher Curl
15,14 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10
—--------------------------------------------------------------
Available as a rep
-
-
02-12-2020, 08:38 AM #5913
Wednesday February 14 2020 - Chest, Triceps & Delts
Slept 6.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
18,15 x 35
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
11, 9 - Lateral Emphasis
Flat Cable Tri Extension
15,15,13,13 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
02-14-2020, 07:13 AM #5914
Friday February 14, 2020 - Legs
Sleep 6.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 80
SLDs
11,10 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
15,15,14 x 225 -
—SKIPPED
LEG PRESS — 15 second between sets
45-Degree Leg Press
14,14,13,11x 535 -
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
14,11,11 x 130
Standing Calf
13,13,10 x 110
Ab Coaster - Straight
28-18-14
—--------------------------------------------------------------
Available as a rep
-
02-28-2020, 07:55 AM #5915
Been ‘off’ my schedule for 2 weeks. 1 week completely off weights and last week in an unfamiliar gym.
I didn’t keep record of the workouts but did back/bi, chest/tri/delts, legs, then started over back/bi, and chest/tri/delts. Time for legs again.
Back to my gym. Hopefully last day with my old smith machine (a Yukon). I purchased a used Tuff Stuff Smith via auction a few weeks back and painted exposed areas. It is in excellent shape and has linear bearings. Like mine, it has a lat (high & low) attachment. I think I’ll really like the new one.--------------------------------------------------------------
Available as a rep
-
02-28-2020, 04:51 PM #5916
Friday February 28, 2020 - Legs
Sleep 6 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 80
SLDs
11,10 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
15,15,14 x 225 -
—SKIPPED
LEG PRESS — 15 second between sets
45-Degree Leg Press
14,14,13,11x 535 -
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
14,11,11 x 130
Standing Calf
13,13,10 x 110
Ab Coaster - Straight
28-18-14
—--------------------------------------------------------------
Available as a rep
-
-
03-02-2020, 07:28 AM #5917
Monday March 2, 2020 - Back and Biceps
Slept 7.3 Hours.
Replaced Yukon Smith Machine & Lat with Tuff Stuff Smith & Lat Machine. Both are much smoother. For the lats, I need to have weights somewhat balanced on both sides. Not a problem. There is no knee pads for the lat pull down; however, I can use the smith bar (or barbell on front supports) to weight down my lower body. I can’t do ‘high pulls’ as I call them because the weight slide doesn’t go quite as high. These are where I stretch way up high and pull low, kind of like a low pull but with a different angle. So I will substitute ‘normal’ lat pulldowns. The lower pull works like you would expect, but each machine is different so I can’t do quite as many reps with the same weight (yet). I am quite pleased with the new equipment and I got it for a steal at an auction. Also, I spent a week cleaning it and painting needed areas, although it is is nearly in pristine shape.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
12,10,10 x 130 -
Lat Pulldown
8,7,6 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,15,13 x 60
Cable Preacher Curl
15,14 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
— SKIPPED
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10
—--------------------------------------------------------------
Available as a rep
-
03-03-2020, 05:40 AM #5918
-
03-03-2020, 07:20 AM #5919
Ha ha. You are sounding a bit like my wife! Can you ever have enough toys? . This Smith/Lat was an upgrade (or replacement). Actually it has a smaller footprint so I was able to move one piece (hyperextension) to the larger room. This made my wife happier because it is no longer an obstacle course getting from the smaller to the larger.
The only thing I really want is a supported T-Bar. I have a design in my head for that where I can fold it mostly out of the way but that will have to wait until I get 220 so I can weld it. But what if I see another Nautilus or Hammer machine? It would make me think.... not once or twice!--------------------------------------------------------------
Available as a rep
-
03-03-2020, 07:21 AM #5920
Tuesday March 3, 2020 - Chest, Triceps & Delts
Slept 6.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
17,15 x 35
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
11, 9 - Lateral Emphasis
Flat Cable Tri Extension
15,15,13,13 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,10,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
03-04-2020, 06:24 AM #5921
Wednesday March 4, 2020 - Legs
Sleep 6.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,14 x 80
SLDs
11,10 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
10,10,9 x 225 -
— different machine feels different and the bar weighs more. This one is angled about 10-15 degrees and feels better facing out.
—SKIPPED
LEG PRESS — 15 second between sets
45-Degree Leg Press
14,14,13,11x 535 -
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
14,11,11 x 130
Standing Calf
13,13,10 x 110
Ab Coaster - Straight
28-18-14
—--------------------------------------------------------------
Available as a rep
-
03-05-2020, 07:50 AM #5922
Thursday March 5, 2020 - Back and Biceps
Slept 6 Hours.
With the new Smith Machine & Lat machine, I sated I couldn’t do ‘high pulls’ as I call them because the weight stack pole was shorter. I had an epiphany... do them on a bench - this elevates me and reduces the length/height needed It turns out to be just as effective as my prior equipment. High Pulls affect more of the lower lats because it provides more stretch.
I also can do dips off the side when putting a barbell on the supports just like my old equipment. Happy, happy, happy.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
12,11,10 x 130 -
High Pulls
10,8,8 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,15,13 x 60
Cable Preacher Curl
16,15 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10
—--------------------------------------------------------------
Available as a rep
-
03-06-2020, 09:38 AM #5923
Friday March 6, 2020 - Chest, Triceps & Delts
Slept 4.5+2=6.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
17,15 x 35
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
12 9 - Lateral Emphasis
Flat Cable Tri Extension
15,15,13,13 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,10,9 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
03-07-2020, 07:19 AM #5924
Saturday March 7, 2020 - Legs
Sleep 5.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,14 x 80
SLDs
11,10 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
12,12,10 x 225
—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Had to stop. Hernia acting up
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
14,11,11 x 130
Standing Calf
13,13,11 x 110
Ab Coaster - Straight
28-18-14 - SKIPPED
—--------------------------------------------------------------
Available as a rep
-
-
03-09-2020, 06:43 AM #5925
Monday March 9, 2020 - Back and Biceps
Slept 7.5 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
Abdomen felt much better but still not going to stress it directly. Wondering if I should skip leg presses Wednesday or not. It seems squats don’t affect it.
BACK
------
Seated Row
12,11,10 x 130 -
High Pulls
11,9,8 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,15,13 x 60
Cable Preacher Curl
16,15 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10. — SKIPPED
—--------------------------------------------------------------
Available as a rep
-
03-10-2020, 06:46 AM #5926
-
03-10-2020, 07:54 AM #5927
Tuesday March 10, 2020 - Chest, Triceps & Delts
Slept 6 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
17,15 x 35
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
12 10 - Lateral Emphasis
Flat Cable Tri Extension
15,15,14,13 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,10,9 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 — SKIPPED
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
03-11-2020, 04:40 PM #5928
-
-
03-11-2020, 04:42 PM #5929
Wednesday March 11, 2020 - Legs
Sleep 6.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 80
SLDs
11,10 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
12,12,10 x 225
—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
15,11,11 x 130
Standing Calf
13,13,11 x 110
Ab Coaster - Straight
28-18-14 - SKIPPED
—--------------------------------------------------------------
Available as a rep
-
03-12-2020, 06:53 AM #5930
Thursday March 12, 2020 - Back and Biceps
Slept 7 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
13,11,10 x 130 -
High Pulls
11,9,8 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,15,13 x 60
Cable Preacher Curl
16,15 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10. — SKIPPED
—--------------------------------------------------------------
Available as a rep
-
03-16-2020, 06:44 AM #5931
Monday March 16, 2020 - Chest, Triceps & Delts
Slept 7.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
17,15 x 35
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
12 10 - Lateral Emphasis
Flat Cable Tri Extension
16,15,14,13 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,9 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 — felt good
Hypetextensions
—
Sold my old Smith machine/lat attachment yesterday.--------------------------------------------------------------
Available as a rep
-
03-17-2020, 07:29 AM #5932
Tuesday March 17, 2020 - Legs
Sleep 6.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 80
SLDs
11,10 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
13,12,11 x 225
—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped, except did 1 set of extremely light (270) pounds to see if there was any pull. None but thought it best to not do anything heavy on leg press.
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
16,11,11 x 130
Standing Calf
14,13,12 x 110
Ab Coaster - Straight
28-18-14 - SKIPPED
—
Happy St. Patrick’s Day--------------------------------------------------------------
Available as a rep
-
-
03-19-2020, 08:58 PM #5933
Thursday March 19, 2020 - Back and Biceps
Slept 6 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
13,12,10 x 130 -
High Pulls
11,10,8 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,16,13 x 60
Cable Preacher Curl
16,15 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10. — SKIPPED
—--------------------------------------------------------------
Available as a rep
-
03-20-2020, 08:18 AM #5934
Friday March 20, 2020 - Chest, Triceps & Delts
Slept 6 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
17,15 x 35
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 11 - Lateral Emphasis
Flat Cable Tri Extension
17,15,14,14 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,9 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 — felt good
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
03-21-2020, 06:06 AM #5935
When I finished my workout my wife came out to do a little. She wanted me to remove some of the plates from the leg press/sled. So I pulled them off and leaned them on the wall. As I was leaning the last one, she was pointing something out she wanted me to look at and the plate fell back towards me on top of my foot (just in socks since I wasn’t working legs).
I have at a minimum a swollen foot and nasty bruise. Don’t think it’s broken but if so there’s nothing really to do. Not going to work legs yet.--------------------------------------------------------------
Available as a rep
-
03-22-2020, 07:24 AM #5936
Seriously doubt the foot is broken. Swelling is down a bit and can now walk *somewhat* normally.
Skipped legs yesterday. Squats weren’t the issue, I had a concern about calves as that puts stress on the actual structure and integrity of the foot whereas squats are through the heel and the foot is there for stability. I plan on doing legs during next rotation. Probably Wednesday.--------------------------------------------------------------
Available as a rep
-
-
03-22-2020, 07:27 AM #5937
Sunday March 22, 2020 - Back and Biceps
Slept 8 Hours. Needed it as I’ve been burning downed logs/trees and branches all week. Now clear enough, I mowed including most of the field. Busy with it all day.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
13,12,11 x 130 -
High Pulls
11,10,8 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,16,15 x 60
Cable Preacher Curl
16,15 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10. — SKIPPED
—--------------------------------------------------------------
Available as a rep
-
03-22-2020, 06:58 PM #5938
-
03-23-2020, 06:43 AM #5939
Monday March 23, 2020 - Chest, Triceps & Delts
Slept 6.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
17,15 x 35
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 11 - Lateral Emphasis
Flat Cable Tri Extension
17,15,15,14 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,9 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
03-24-2020, 06:45 AM #5940
Tuesday March 24, 2020 - Legs
Sleep 5.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 80
SLDs
11,10 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
14,12,11 x 225
—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped, see below
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
16,12,11 x 130
Standing Calf
14,13,12 x 110
Ab Coaster - Straight
28-18-14 - SKIPPED
—
Yesterday I picked up 2 Nautilus (circa 70’s) Pieces of equipment I won at an auction:
Super Pullover
Leg Extension
I’ll have work for a couple of weeks getting them into shape and put together. My concern is if I have all the pieces. Already know I need at least 3 bolts to attach the seat on one of them. I won’t be able to recover them until after this pandemic because the lady I get to sew the vinyl Naugahyde is elderly and best not to be around her until this passes.--------------------------------------------------------------
Available as a rep
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