03-29-2019, 11:46 AM
#181
Gunga Galunga
Week 28
Push
DB Bench: 70sx3x8
Fixed BB OHP: 80x3x9
Fly machine: 90x10,10,11
Lat Raise Machine: 80x3x10
Rope pressdown: 42.5x11,11,10
Pull
Pullup: 3x9
Iso-Lat Row: 240x3x11
Lat Pulldown: 160x11,11,10
EZBar Curl: 40x12,10,10
Leg
Single-leg press: 230x11,11,12
Calves: 250x3x19
Mile Repeats
HLR 3x14,13,13
Push
DB Bench: 70sx8,8,7
Fixed BB OHP: 80x10,9,8
Fly machine: 90x3x11
Lat Raise Machine: 80x11,10,10
Rope pressdown: 42.5x11,11,10
Pull
Pullup: 9,10,9
Iso-Lat Row: 240x3x11
Lat Pulldown: taken again, grrr
EZBar Curl: 40x3x12
HLR: 3x14
04-08-2019, 09:47 AM
#182
Gunga Galunga
Week 29
Leg
Single-leg press: 230x11,12,12
Calves: 250x19,19,20
Mile Repeats
HLR 3x14,13,13
Push
DB Bench: 70sx8,8,9
Fixed BB OHP: 80x3x8
Fly machine: 90x3x11
Lat Raise Machine: 80x11,11,10
Rope pressdown: 42.5x3x10
Pull
Pullup: 10,10,9
Iso-Lat Row: 240x3x11
Lat Pulldown: 160x3x11
EZBar Curl: 50x8,8,6
HLR: 3x14
Leg:
Half marathon
04-15-2019, 07:20 AM
#183
Gunga Galunga
Week 30
Push
DB Bench: 70sx9,8,8
Fixed BB OHP: 80x9,9,8
Fly machine: 90x3x12
Lat Raise Machine: 80x3x11
Rope pressdown: 42.5x11,11,10
Pull
Pullup: 10,9,8
Iso-Lat Row: 240x12,11,11
Lat Pulldown: 160x3x11
EZBar Curl: 40x11,10,9
Leg
Single leg LP: 230x3x12
Calves: 250x20,19,20
HLR 14,15,15
Push
DB Bench: 70sx9,8,7
Fixed BB OHP: 80x3x9
Fly machine: 100x3x10
Lat Raise Machine: 80x3x11
Rope pressdown: 42.5x11,11,10
Pull
Pullup: 10,9,9
Iso-Lat Row: 240x12,12,11
Lat Pulldown: 160x3x11
EZBar Curl: taken
Leg:
Single leg LP: 230x3x12
Calves: 250x3x20
HLR 3x15
Hey look at that, six workouts, I never can do that. Deload time.
04-30-2019, 09:38 AM
#184
Gunga Galunga
Week 31
Push
DB Bench: 70sx9,8,7
Fixed BB OHP: 80x9,9,8
Fly machine: 100x11,10,10
Lat Raise Machine: 80x3x11
Rope pressdown: 42.5x3x11
Pull
Pullup: 10,9,8
Iso-Lat Row: 240x12,12,11
Lat Pulldown: 160x11,11,12
EZBar Curl: 50x3x7
Leg
Single leg LP: 240x3x10
Calves: 250x3x20
HLR 3x15
Push
DB Bench: 70sx9,8,8
Fixed BB OHP: 80x10,10,9
Rear delt machine: 50x3x10
Lat Raise Machine: 80x12,11,11
Rope pressdown: 42.5x12,11,10
I've never really done any real delt specific work like facepulls or anything, and I'm worried I might be getting an unhealthy imbalance there, so I'll probably try to work that into pull day somewhere. Started on a push day just because of availability, but I'll figure it out moving forward.
05-06-2019, 06:21 AM
#185
Gunga Galunga
Week 32
Pull
Pullup: 10,9,10
Iso-Lat Row: 240x3x12
Rear Delt: 70x3x10
EZBar Curl: 50x8,8,9
Leg
Single leg LP: 240x11,10,10
Calves: 260x3x17
HLR 3x15
Push
DB Bench: 70sx9,9,8
Fixed BB OHP: 80x10,8,9
Lat Raise Machine: 80x12,12,11
Rope pressdown: 42.5x12,11,11
Pull
Pullup: 10,10,9
Iso-Lat Row: 240x3x12
Rear Delt: 70x3x10
EZBar Curl: 50x3x9
Leg
Single leg LP: 240x11,11,10
Calves: 260x3x17
HLR 3x15
Push
DB Bench: 70sx3x9
Fixed BB OHP: 80x10,10,9
Lat Raise Machine: 80x3x12
Rope pressdown: 42.5x12,12,11
6 workouts, and everything feels good. Some prior very slight right shoulder nagging/clickiness went away with swapping out fly machine for rear delts (where I've never done any specific work). Keep on keepin on.
05-13-2019, 02:15 PM
#186
Gunga Galunga
Week 33
Pull
Pullup: 3x10!
Iso-Lat Row: 240x3x12
Rear Delt: 70x11,10,10
EZBar Curl: 50x8,9,9
Leg
Single leg LP: 240x11,11,10
Calves: 260x18,17,17
HLR 3x15
Push
DB Bench: 70sx9,9,8
Fixed BB OHP: 90x8,7,6
Lat Raise Machine: 80x3x12
Rope pressdown: 42.5x12,12,10
Only 3 workouts this week, boo. Work stuff, mostly.
05-20-2019, 06:32 AM
#187
Gunga Galunga
Week 34
Pull
Pullup: 10,10,9
Iso-Lat Row: 240x3x12
Rear Delt: 70x3x11
EZBar Curl: 50x3x9
Leg
Single leg LP: 240x3x11
Calves: 260x3x18
HLR 3x15
Push
DB Bench: 70sx10,10,9!
Fixed BB OHP: 90x10,10,8
Lat Raise Machine: 80x3x12
Rope pressdown: 42.5x12,12,11
Pull
Pullup: 3x10
Iso-Lat Row: 240x3x12
Rear Delt: 70x12,11,11
EZBar Curl: 50x10,9,8
Leg
Single leg LP: 240x3x11
Calves: 260x3x18
HLR 3x15
Mile repeats
Push
Fixed BB OHP: 80x3x11
DB Bench: 70sx9,9,7
Lat Raise Machine: 90x9,9,10
Rope pressdown: 42.5x12,11,11
Weight is creeping up higher than I want, and it's not muscle. That's my primary goal over the next couple weeks.
06-04-2019, 07:02 AM
#188
Gunga Galunga
Week 35
Pull
Pullup: 10,10,9
Iso-Lat Row: 250x10,9,9
Rear Delt: 70x12,12,11
EZBar Curl: 50x10,9,8
Leg
Single leg LP: 240x12,11,11
Calves: 260x3x19,18,18
HLR 3x15
Push
DB Bench: 70sx10,10,9
Fixed BB OHP: 90x10,10,8
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x12,12,11
Pull
Pullup: 10,10,9
Iso-Lat Row: 250x3x10
Rear Delt: 70x3x12
EZBar Curl: 50x10,9,9
Leg
Single leg LP: 240x12,11,11
Calves: 260x19,19,18
HLR 3x15
Mile repeats
06-04-2019, 07:04 AM
#189
Gunga Galunga
Took a week off, deload. But some decent mileage.
06-10-2019, 06:56 AM
#190
Gunga Galunga
Week 36
Push
DB Bench: 70sx9,8,9
Fixed BB OHP: 90x9,9,8
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x12,11,10
Pull
Pullup: 10,9,8
Iso-Lat Row: 250x3x10
Rear Delt: 80x3x9
EZBar Curl: 50x3x9
Leg
Single leg LP: 240x12,12,11
Calves: 260x19,19,18
HLR 3x15
Mile repeats
Push
DB Bench: 70sx9,9,8
Seated DB Press: 45sx9,9,8
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x11,10,11
Pull
Pullup: 10,9,10
Iso-Lat Row: 250x11,10,10
Rear Delt: 80x3x9
EZBar Curl: 50x10,10,9
Leg
Single leg LP: 240x3x12
Calves: 260x3x19
HLR 3x15
Lost my usual rep-or-two after a deload week off. It's fine, I'll get it back.
06-17-2019, 09:35 AM
#191
Gunga Galunga
Week 37
Push
DB Bench: 70sx10,9,10
Seated DB Press: 45sx9,8,9
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x12,9,10
Pull
Pullup: 3x10
Iso-Lat Row: 250x11,11,10
Rear Delt: 80x10,9,9
EZBar Curl: 50x10,9,9
Leg
Single leg LP: 240x3x12
Calves: 260x3x20
HLR 3x15
Push
DB Bench: 70sx10,9,10
Seated DB Press: 45sx3x9
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x12,12,11
HLR: 3x15
06-21-2019, 12:58 PM
#192
Gunga Galunga
Week 38
Pull
Pullup: 10,10,9
Iso-Lat Row: 250x3x11
Row Rear Delt Machine: 90x3x10
EZBar Curl: 50x10,8,8
Leg
Single leg LP: 240x3x12
Calves: 260x3x20
HLR: 15,15,16
Mile repeats
Push
DB Bench: 70sx3x10
Seated DB Press: 45sx9,9,8
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x12,12,11
Pull
Pullup: 10,10,9
Iso-Lat Row: 250x3x11
Rear Delt: 90x10,9,7 form
EZBar Curl: 50x10,10,9
Leg
Single leg LP: 250x10,10,9
Calves: 270x17,17,16
HLR: 16,15,16
Push
DB Bench: 70sx3x10
Seated DB Press: 45sx3x9
Lat Raise Machine: 90x3x10
Rope pressdown: 42.5x11,10,10
Full six workouts this week, woot. I need to drop weight and work on form for the rear delt exercise.
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