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  1. #91
    Registered User astronut96's Avatar
    Join Date: Jun 2014
    Age: 48
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    Monday, May 21 - Leg Day (Squat)

    Warm-up:
    11 minute elliptical
    Band stretches front to back
    Pec/delt stretches

    Back Squat
    45x10
    65x8
    75x8
    80x8
    85x8x2
    Slowly working my way up. Can’t get my hands close enough yet to increase the weight too drastically yet - I’m hoping for 10 lbs a week increase for the next few weeks. Form is okay, though I’m struggling not to pull too much to the right where its tight.

    RDL
    75x12x4
    Don’t know why I’m struggling on form so bad with these. Other than being conscious of the pull in the tricep, I’m not sure what’s off. I need to do some research and remind myself of the cues. I think the upper body stretches helped - I didn’t use the versa-grips and only felt slight sensation.

    Leg Press
    136x12x3

    Cable Hip Abduction
    25x12x3 (each side)

    Cable Hip Adduction
    25x12x3 (each side)

    15 minute ROMWOD

    Last week was abbreviated (missed pull session) mostly because of work and allergies just generally making me not feel good. This week is going to be a little messed up too, so I’ll do pull day tomorrow to make sure I don’t miss it twice in a row.

    Everything felt pretty good today, so I’m happy with that. Once my weights get back up I think I need to switch to a better progressive load program - I’m kind of winging it for now and letting feel be my guide.

    I’m getting a keratin treatment on my hair Wednesday afternoon, and my hair lady said that I won’t be able to wash or get my hair wet - including sweat - for 3 days. So I need to figure out how to lift Thursday & Friday without sweating. I sweat profusely with just a little effort, especially now that its getting hot with 95% humidity, so this will be challenging.
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  2. #92
    Registered User mavd's Avatar
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    Location: San Diego, California, United States
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    Oooh a keratin treatment! I've always wanted to try one but I'm such a cheapskate lol. I think you should keep some damp clothes with you to put on your neck and wrists, that will cool you down quickly if you start to sweat.

    For RDL, are you trying to keep your legs perfectly straight? I see some people struggle with that, so it's important to remember a little knee bend is okay. Just keep the bend through the entire motion.
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  3. #93
    Registered User astronut96's Avatar
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    Originally Posted by mavd View Post
    Oooh a keratin treatment! I've always wanted to try one but I'm such a cheapskate lol. I think you should keep some damp clothes with you to put on your neck and wrists, that will cool you down quickly if you start to sweat.

    For RDL, are you trying to keep your legs perfectly straight? I see some people struggle with that, so it's important to remember a little knee bend is okay. Just keep the bend through the entire motion.
    Had the treatment this afternoon and so far I’m really happy with it. She informed me after we started that not only can I not get my hair wet, I can’t put it up for 3 days either. That’s going to be even more of a struggle than I thought. Great idea on the damp cloths. We’ll be in the country starting Friday evening so I’ll need to do something!

    Thanks for the thoughts on RDL. Trying to keep my legs straight might be part of the problem, I’ll focus on that next time. I’m struggling with normal DL form also - I really need to take videos.
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  4. #94
    Registered User astronut96's Avatar
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    Tuesday, May 22 - Pull Day

    Warm-up:
    10.5 minute elliptical
    Press, fly, Y, T on bench w/ 5lb DBs
    Band stretches front to back

    BOR
    35x12
    45x10
    55x8
    55x10x3

    Super-set

    DB Pull-over
    15x12x4

    Machine-Assisted Pull-up
    70x12x2
    70x10
    70x8

    Super-set

    Standing DB Upright Row (total weight)
    20x12
    20x15x2

    Lat Pull-down
    80x12x3

    Super-set

    Face Pulls
    40x15
    45x15x2

    Cable Crossover Pull-downs
    40x10x3

    11 minute ROMWOD

    ——————————-

    Wednesday, May 23 - Leg Day 2 (DL)

    Warm-Up:
    10.5 minute elliptical
    Shoulder, chest & back stretches
    Dynamic lower body stretches

    DL (squat width)
    65x10
    95x8
    115x6
    135x5x3

    Super-set

    DB Goblet Squat
    25x15
    25x12x2

    Good Mornings
    50x10
    50x12x2

    Super-set

    Single Leg Press (each leg)
    136x10
    136x12x2

    Back Extension
    12
    15x2

    Almost killed myself on single leg press - some douchbag left 2 plates on one side and I didn’t see it before I got into position since it was on the side opposite the one I approached. I thought it felt heavy when I released the sled but didn’t think too much of it. Let go with my left leg and started my first rep with my right leg and then realized what was wrong. The weight took my foot to almost fully bent because I wasn’t expecting it and I barely got it back up. I did some serious cussing while removing the plates.
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  5. #95
    Powered by Reese's Puffs anandagirl's Avatar
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    Thank goodness you survived the leg press!!!!!

    I always bend my knees a little bit during RDL's
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  6. #96
    Hammy Hammy Hobbes thehobbes's Avatar
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    Oh chit! I hate when people leave stuff loaded up like that. There's a lot of stuff like Hammer Strength where most people start their sets with a plate on each side BUT I realize somebody might get on that thing to rehab an injury, so I always make sure I unload every plate in case someone needs it for that.
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

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