Dear diary

[Filmbuff81]

so-Lateral Chest Press (Machine)
Set 1: 50 lb × 10 [Warm-up]
Set 2: 90 lb × 6 [Warm-up]
Set 3: 140 lb × 3 [Warm-up]
Set 4: 180 lb × 10 @ 7.5
Set 5: 180 lb × 8 @ 7.5

Shoulder Press (Plate Loaded)
Set 1: 90 lb × 10 [Warm-up]
Set 2: 180 lb × 10 @ 7.5
Set 3: 180 lb × 10 @ 7.5
Set 4: 180 lb × 9 @ 7.5

Egyptian Lateral Raise
Set 1: 10 lb × 10 [Warm-up]
Set 2: 15 lb × 20
Set 3: 15 lb × 20
Set 4: 15 lb × 20

Notes: Giant sets

Inverted Skullcrusher
Set 1: 12 reps
Set 2: 10 reps

Incline Bench Press (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 55 lb × 6 [Warm-up]
Set 3: 75 lb × 8 @ 7
Set 4: 75 lb × 8 @ 7.5

Pec Deck (Machine)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 145 lb × 15 @ 7.5
Set 3: 145 lb × 11 @ 8.5

Bent Over Shrug
Set 1: 50 lb × 20 @ 7
Set 2: 50 lb × 18 @ 7
Set 3: 50 lb × 16 @ 7

Decent but boring day lol.

Feeling a bit better so might get back to regular training sooner than later.

[Filmbuff81]

Pendlay Row (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 160 lb × 10 @ 6.5
Set 4: 160 lb × 10 @ 7
Set 5: 160 lb × 10 @ 7
Set 6: 160 lb × 10 @ 7.5
Set 7: 160 lb × 10 @ 8

Leg Press
Set 1: 120 lb × 10 [Warm-up]
Set 2: 210 lb × 5 [Warm-up]
Set 3: 300 lb × 5 [Warm-up]
Set 4: 390 lb × 4 [Warm-up]
Set 5: 480 lb × 13 @ 6.5
Set 6: 480 lb × 12 @ 6.5

Calf Press on Leg Press
Set 1: 120 lb × 10 [Warm-up]
Set 2: 210 lb × 5 [Warm-up]
Set 3: 300 lb × 5 [Warm-up]
Set 4: 390 lb × 4 [Warm-up]
Set 5: 480 lb × 15 @ 6.5
Set 6: 480 lb × 15 @ 7

Lat Pulldown (Single Arm)
Set 1: 40 lb × 10 [Warm-up]
Set 2: 120 lb × 12 @ 6.5
Set 3: 120 lb × 11 @ 7
Set 4: 120 lb × 10 @ 7

Upright Row (Cable)
Set 1: 100 lb × 16 @ 6.5
Set 2: 100 lb × 15 @ 7
Set 3: 100 lb × 13 @ 7

Cable Curl
Set 1: 25 lb × 10 [Warm-up]
Set 2: 50 lb × 15 @ 7
Set 3: 50 lb × 15
Set 4: 50 lb × 15
Set 5: 50 lb × 15

Notes: Sets 2-4 giant sets

Good Morning (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 115 lb × 8 @ 6.5
Set 4: 115 lb × 8 @ 7

Low Incline Dumbbell Press
Set 1: 55 lb × 5 [Warm-up]
Set 2: 85 lb × 10 @ 6.5
Set 3: 85 lb × 9 @ 6.5
Set 4: 85 lb × 9 @ 7

Good mornings and pendlay rows being used to help with the QL and general erector health.

Been a while since I did either so starting off easy.

[Filmbuff81]

Overhead Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 115 lb × 3 [Warm-up]
Set 4: 135 lb × 10 @ 7.5
Set 5: 125 lb × 10 @ 7
Set 6: 125 lb × 10 @ 8
Set 7: 125 lb × 10 @ 8.5
Set 8: 125 lb × 8 @ 9

Ran out of gas on the last set.


Lateral Raise (Machine)
Set 1: 10 lb × 10 [Warm-up]
Set 2: 25 lb × 8 [Warm-up]
Set 3: 35 lb × 5 [Warm-up]
Set 4: 45 lb × 16 @ 6.5
Set 5: 45 lb × 13 @ 7.5
Set 6: 45 lb × 11 @ 8.5

Cable Crossover
Set 1: 125 lb × 15 @ 7
Set 2: 125 lb × 15 @ 7.5
Set 3: 125 lb × 13 @ 7.5

Cable Pullover
Set 1: 20 lb × 10 [Warm-up]
Set 2: 40 lb × 15 @ 7
Set 3: 40 lb × 13 @ 7.5
Set 4: 40 lb × 12 @ 8

Preacher Curl (Dumbbell)
Set 1: 20 lb × 10 [Warm-up]
Set 2: 30 lb × 10 @ 7.5
Set 3: 30 lb × 10 @ 7.5
Set 4: 30 lb × 9 @ 9

Tricep Rope Push Down
Set 1: 35 lb × 10 [Warm-up]
Set 2: 65 lb × 12 @ 7.5
Set 3: 65 lb × 11 @ 8
Set 4: 65 lb × 9 @ 8.5

Standing Russian Twist
Set 1: 25 lb × 12 [Warm-up]
Set 2: 35 lb × 22 @ 7
Set 3: 35 lb × 20 @ 7
Set 4: 35 lb × 18 @ 7
Set 5: 35 lb × 18 @ 7.5

These felt pretty decent for my back. Hoping they pay dividends over time.

[Filmbuff81]

Front Squat (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 205 lb × 10 @ 7
Set 4: 185 lb × 10 @ 6.5
Set 5: 185 lb × 10 @ 7
Set 6: 185 lb × 10 @ 7
Set 7: 185 lb × 10 @ 7.5
Set 8: 185 lb × 10 @ 7.5

Barf.


Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 4 [Warm-up]
Set 3: 315 lb × 8 @ 6.5
Set 4: 325 lb × 8 @ 7

Incline Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 10 @ 7
Set 4: 185 lb × 10 @ 7.5
Set 5: 185 lb × 10 @ 7.5

Leg Extension (Machine)
Set 1: 55 lb × 10 [Warm-up]
Set 2: 100 lb × 4 [Warm-up]
Set 3: 140 lb × 15 @ 7
Set 4: 140 lb × 12 @ 8
Set 5: 140 lb × 10 @ 8

Seated Leg Curl (Machine)
Set 1: 55 lb × 10 [Warm-up]
Set 2: 100 lb × 10 @ 7
Set 3: 100 lb × 10 @ 8
Set 4: 100 lb × 9 @ 8
Set 5: 100 lb × 7 @ 8.5

[Filmbuff81]

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 4 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225lb × 10 7
Set 6: 225lb × 10 @ 7.5
Set 7: 225lb × 8@ 7.5

Rear Delt Seated Row (Machine)
Set 1: 50 lb × 10 [Warm-up]
Set 2: 110 lb × 6 [Warm-up]
Set 3: 150 lb × 10 @ 6.5
Set 4: 150 lb × 10 @ 7
Set 5: 150 lb × 10 @ 7

Lateral Raise (Machine)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 45 lb × 20 @ 7
Set 3: 45 lb × 18 @ 7.5
Set 4: 45 lb × 17 @ 8

Bench Press (Dumbbell)
Set 1: 60 lb × 6 [Warm-up]
Set 2: 80 lb × 10 @ 7
Set 3: 80 lb × 10 @ 7.5
Set 4: 80 lb × 9 @ 8

Parallel Lat Pulldown (Cable)
Set 1: 70 lb × 10 [Warm-up]
Set 2: 120 lb × 11 @ 7
Set 3: 120 lb × 10 @ 7
Set 4: 120 lb × 8 @ 7.5

Chest Dip
Set 1: 15 reps @ 7
Set 2: 12 reps @ 7

Hammer Curl (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 35 lb × 13 @ 7.5
Set 3: 35 lb × 10 @ 8.5
Set 4: 35 lb × 10 @ 9

Pretty uneventful day.

[Filmbuff81]

1.5” Deficit Deadlift (Barbell)
Set 1: 135 lb × 6 [Warm-up]
Set 2: 225 lb × 4 [Warm-up]
Set 3: 335 lb × 8 @ 6
Set 4: 315 lb × 8 @ 7

Squat (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 385 lb × 6 @ 7
Set 5: 385 lb × 6 @ 7.5
Set 6: 385 lb × 6 @ 8
Set 7: 365 lb × 6 @ 7

Seated Leg Curl (Machine)
Set 1: 55 lb × 10 [Warm-up]
Set 2: 85 lb × 16 @ 6.5
Set 3: 85 lb × 14 @ 7.5
Set 4: 85 lb × 13 @ 8.5

Bulgarian Split Squat
Set 1: 40 lb × 8 @ 6
Set 2: 40 lb × 8 @ 6.5

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 8 reps

[Filmbuff81]

Pendlay Row (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 155 lb × 5 [Warm-up]
Set 3: 175 lb × 10 @ 7
Set 4: 175 lb × 10 @ 7
Set 5: 175 lb × 10 @ 7.5
Set 6: 175 lb × 10 @ 8
Set 7: 175 lb × 10 @ 8.5

Leg Press
Set 1: 120 lb × 10 [Warm-up]
Set 2: 210 lb × 5 [Warm-up]
Set 3: 300 lb × 3 [Warm-up]
Set 4: 390 lb × 4 [Warm-up]
Set 5: 490 lb × 15 @ 7
Set 6: 490 lb × 14 @ 7
Set 7: 490 lb × 12 @ 7.5

Calf Press on Leg Press
Set 1: 120 lb × 10 [Warm-up]
Set 2: 210 lb × 10 [Warm-up]
Set 3: 300 lb × 5 [Warm-up]
Set 4: 390 lb × 4 [Warm-up]
Set 5: 490 lb × 16 @ 7
Set 6: 490 lb × 16 @ 7
Set 7: 490 lb × 16 @ 7.5

Good Morning (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 110 lb × 10 @ 7.5
Set 3: 110 lb × 10 @ 8

Iliac Pulldown
Set 1: 50 lb × 12 @ 7
Set 2: 50 lb × 12 @ 7.5
Set 3: 50 lb × 10 @ 7.5
Set 4: 50 lb × 8 @ 8

Upright Row (Cable)
Set 1: 67.5 lb × 10 @ 7.5
Set 2: 67.5 lb × 10 @ 8
Set 3: 67.5 lb × 9 @ 8

Low Incline Dumbbell Press
Set 1: 60 lb × 6 [Warm-up]
Set 2: 90 lb × 11 @ 7.5
Set 3: 90 lb × 10 @ 7.5
Set 4: 90 lb × 10 @ 7.5

EZ bar curl
Set 1: 20 lb × 15 [Warm-up]
Set 2: 50 lb × 10 @ 7.5
Set 3: 50 lb × 10 @ 7.5
Set 4: 50 lb × 10 @ 8

Feeling the doms after the last 2 days

[Filmbuff81]

Low Bar Pause Squat
Set 1: 135 lb × 3 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 225 lb × 1 [Warm-up]
Set 4: 295 lb × 3 @ 6.5
Set 5: 295 lb × 3 @ 6.5
Set 6: 295 lb × 3 @ 7
Set 7: 295 lb × 3 @ 7
Set 8: 295 lb × 3 @ 7
Set 9: 295 lb × 3 @ 7.5
Set 10: 295 lb × 3 @ 7.5
Set 11: 295 lb × 3 @ 7.5

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 245 lb × 4 @ 6.5
Set 7: 245 lb × 4 @ 7
Set 8: 245 lb × 4 @ 7
Set 9: 245 lb × 4 @ 7.5
Set 10: 245 lb × 4 @ 7.5
Set 11: 245 lb × 4 @ 7.5
Set 12: 245 lb × 3 @ 7

Deficit Deadlift (Barbell)
Set 1: 135 lb × 2 [Warm-up]
Set 2: 225 lb × 2 [Warm-up]
Set 3: 315 lb × 5 @ 7
Set 4: 315 lb × 4 @ 7
Set 5: 315 lb × 4 @ 7
Set 6: 315 lb × 4 @ 7.5
Set 7: 315 lb × 2 @ 7
Set 8: 315 lb × 2 @ 7

Farmers Walk - 30 yards EMOM
Set 1: 225 lb
Set 2: 225 lb
Set 3: 225 lb
Set 4: 225 lb
Set 5: 225 lb
Set 6: 225 lb

Today was 90 second rest periods.

Goal is 3-6 reps a set for a certain total.

For deads it was an odd number so I decided to do 2&2 for the last couple sets so keep fatigue down.

[Filmbuff81]

90s rest periods today.

Low Incline Dumbbell Press
Set 1: 50 lb × 10 [Warm-up]
Set 2: 70 lb × 6 [Warm-up]
Set 3: 100 lb × 6 @ 6
Set 4: 100 lb × 6 @ 6
Set 5: 100 lb × 6 @ 7
Set 6: 100 lb × 5 @ 7
Set 7: 100 lb × 4 @ 6.5

Might need to up reps since the Y doesn’t have heavier dumbbells or I’ll head to the other gym.

Paused Deadlift
Set 1: 135 lb × 3 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 3 @ 6
Set 4: 315 lb × 3 @ 6
Set 5: 315 lb × 3 @ 6
Set 6: 315 lb × 3 @ 6.5
Set 7: 315 lb × 3 @ 6.5
Set 8: 315 lb × 3 @ 7
Set 9: 315 lb × 3 @ 7

Seated Row (Cable)
Set 1: 70 lb × 8 [Warm-up]
Set 2: 100 lb × 5 [Warm-up]
Set 3: 140 lb × 3 [Warm-up]
Set 4: 180 lb × 14 @ 7.5
Set 5: 180 lb × 13 @ 8
Set 6: 160 lb × 12 @ 7.5
Set 7: 140 lb × 12 @ 7

Leg Extension (Machine)
Set 1: 70 lb × 10 [Warm-up]
Set 2: 115 lb × 15 @ 7
Set 3: 115 lb × 15 @ 7.5
Set 4: 115 lb × 14 @ 8
Set 5: 115 lb × 13 @ 8

Lateral Raise (Machine)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 50 lb × 20 @ 7
Set 3: 50 lb × 17 @ 7.5
Set 4: 50 lb × 15 @ 8

Preacher Curl (Dumbbell)
Set 1: 20 lb × 20 @ 8
Set 2: 20 lb × 20 @ 9
Set 3: 20 lb × 17 @ 9.5

Standing Russian Twist
Set 1: 25 lb × 36 @ 7.5
Set 2: 25 lb × 30 @ 7.5

Dumbbell Farmers Carry
Set 1: 80 lb × 30
Set 2: 80 lb × 30
Set 3: 80 lb × 30
Set 4: 80 lb × 30
Set 5: 80 lb × 30
Set 6: 80 lb × 30

Notes:

Single arm - 30 yards EMOM

1 set = 30 yards for each arm

[Filmbuff81]

Started feeling better much quicker than expected after deload and starting the bridge block, so we’re back to normal training as the cut begins in earnest for the next 8-12 weeks.

I trained between shoots today at a random gym. The floor was squishy rubber, so no belt, shoes, or sleeves to keep weight lower.

With the instability of the flooring I didn’t want to push things too high.

Just posting work sets

High Bar Squat
315x10@7.5
280 4x10 @7-8

Spoto Press
185x10@6.5
195 2x10@7-7.5

Leg Extensions
70lbs x 18@7.5
70lbs x 18@8
70lbs x16@8
70lbs x15@8

Pendlay Rows 185lbs 4x10, 1x8
Upright rows 65lbs x 15,15,14 RPE @ 7-7.5
Barbell Curl 40lbs x 16,13,11

Decent day all around. Forgot how much spoto presses light me up.

[Filmbuff81]

Feet Up Bench Press
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225 lb × 10 @ 7.5
Set 6: 225 lb × 10 @ 7.5
Set 7: 225 lb × 10 @ 8.5

Plate Loaded Row
Set 1: 90 lb × 12 [Warm-up]
Set 2: 180 lb × 20 @ 7
Set 3: 180 lb × 17 @ 7.5
Set 4: 180 lb × 16 @ 7.5

Egyptian Lateral Raise
Set 1: 10 lb × 12 [Warm-up]
Set 2: 15 lb × 20 @ 8
Set 3: 15 lb × 18 @ 8
Set 4: 15 lb × 15 @ 8.5

Chest Dip
Set 1: 19 reps @ 7
Set 2: 18 reps @ 7
Set 3: 16 reps @ 7.5

Hammer Curl (Dumbbell)
Set 1: 25 lb × 19 @ 8.5
Set 2: 25 lb × 17 @ 9
Set 3: 25 lb × 15 @ 9.5

Solid day

[Filmbuff81]

Wide Grip Bench Press
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225 lb × 8 @ 6.5
Set 6: 225 lb × 8 @ 7
Set 7: 225 lb × 8 @ 7

Halting Deadlift
Set 1: 315 lb × 6 @ 7
Set 2: 315 lb × 6 @ 8.5
Set 3: 315 lb × 3 @ 7

Got gassed on the final set. I haven’t done these before, so they ****ed me up hard. Just need to increase the rest time.

I thought paused deadlifts are rough, but these take the cake.

High Bar Pause Squat
Set 1: 135 lb × 3 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 295 lb × 8 @ 7
Set 4: 295 lb × 8 @ 7
Set 5: 295 lb × 8 @ 7.5
Set 6: 295 lb × 8 @ 7.5

Leg Extension (Machine)
Set 1: 85 lb × 21
Set 2: 85 lb × 18
Set 3: 85 lb × 16

Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 19 @ 7
Set 2: 50 lb × 18 @ 7
Set 3: 50 lb × 16 @ 7

I can RDL 4 plates and also use dumbbells of 100+ but I was smoked and higher reps was much better than doing 8-12 with 100lbs dumbbells since I’m just interested in a bit of hypertrophy and stretch on the hamstrings here at the end of the session.

[Filmbuff81]

Wide Grip Bench Press
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 265 lb × 6 @ 7
Set 7: 250 lb × 6 @ 6.5
Set 8: 250 lb × 6 @ 7
Set 9: 250 lb × 6 @ 7
Set 10: 250 lb × 6 @ 7.5

Deadlift (Barbell)
Set 1: 135 lb × 3 [Warm-up]
Set 2: 225 lb × 1 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 405 lb × 3 @ 6
Set 5: 405 lb × 3 @ 6.5
Set 6: 405 lb × 3 @ 6.5

Lat Prayer
Set 1: 30 lb × 20
Set 2: 40 lb × 15

Parallel Pulldown
Set 1: 70 lb × 12 [Warm-up]
Set 2: 100 lb × 19 @ 7.5
Set 3: 100 lb × 18 @ 7.5
Set 4: 100 lb × 17 @ 7.5
Set 5: 100 lb × 17 @ 8.5

Lateral Raise (Cable)
Set 1: 15 lb × 20 [Warm-up]
Set 2: 25 lb × 20
Set 3: 25 lb × 18
Set 4: 25 lb × 16
Set 5: 25 lb × 13

Low To High Cable Fly
Set 1: 25 lb × 18
Set 2: 25 lb × 12 [Drop Set]
Set 3: 25 lb × 8 [Drop Set]
Set 4: 25 lb × 5 [Drop Set]

Single Arm Tricep Rope Extension
Set 1: 12.5 lb × 19
Set 2: 12.5 lb × 18
Set 3: 12.5 lb × 16
Set 4: 12.5 lb × 16

Preacher Curl (Dumbbell)
Set 1: 20 lb × 20
Set 2: 20 lb × 20
Set 3: 20 lb × 19
Set 4: 20 lb × 16

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 205 lb × 3 [Warm-up]
Set 3: 275 lb × 3 [Warm-up]
Set 4: 315 lb × 1 [Warm-up]
Set 5: 295 lb × 10 @ 7
Set 6: 295 lb × 10 @ 7
Set 7: 295 lb × 10 @ 7
Set 8: 295 lb × 10 @ 7.5
Set 9: 295 lb × 10 @ 8

Leg Extension (Machine)
Set 1: 70 lb × 10 [Warm-up]
Set 2: 100 lb × 22 @ 7.5
Set 3: 100 lb × 20 @ 7.5
Set 4: 100 lb × 17 @ 8.5
Set 5: 100 lb × 15 @ 8.5

Spoto Press
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 205 lb × 10 @ 6.5
Set 6: 205 lb × 10 @ 7
Set 7: 205 lb × 10 @ 7.5

Lateral Raise (Cable) - rest pause
Set 1: 15 lb × 20
Set 2: 15 lb × 15 [Drop Set]
Set 3: 15 lb × 10 [Drop Set]
Set 4: 15 lb × 5 [Drop Set]
Set 5: 15 lb × 3 [Drop Set]

Only had an hour for training so chopped some accessories I’ll spread to other days.

Overall felt pretty good.

[Filmbuff81]

Feet Up Bench Press
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 275 lb × 1
Set 7: 235 lb × 10 @ 7.5
Set 8: 235 lb × 10 @ 8
Set 9: 225 lb × 10 @ 7.5
Set 10: 225 lb × 7 @ 7

Seated Row (Machine)
Set 1: 50 lb × 10 [Warm-up]
Set 2: 110 lb × 6 [Warm-up]
Set 3: 110 lb × 18 @ 7.5
Set 4: 110 lb × 18 @ 8
Set 5: 110 lb × 16 @ 8

Lateral Raise (Cable)
Set 1: 15 lb × 10 [Warm-up]
Set 2: 25 lb × 22 @ 8.5
Set 3: 25 lb × 18 @ 8.5
Set 4: 25 lb × 17 @ 9
Set 5: 25 lb × 15 @ 9.5

Chest Dip
Set 1: 21 reps @ 7.5
Set 2: 20 reps @ 8
Set 3: 16 reps @ 8.5

Hammer Curl (Dumbbell)
Set 1: 25 lb × 21 @ 8
Set 2: 25 lb × 19 @ 8.5
Set 3: 25 lb × 15 @ 9

Considering I trained less than 24hrs ago and this was minimal sleep, it went pretty good.

[Filmbuff81]

Didn’t have much time to train but got some decent work in.

Incline Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 205 lb × 6 @ 6
Set 6: 215 lb × 6 @ 6.5
Set 7: 225 lb × 6 @ 7.5

Squat (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 4 [Warm-up]
Set 3: 315 lb × 2 [Warm-up]
Set 4: 365 lb × 4 @ 6.5
Set 5: 405 lb × 4 @ 7.5
Set 6: 425 lb × 4 @ 8

Block Pull - Mid Shin
Set 1: 135 lb × 3 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 365 lb × 8 @ 6
Set 5: 385 lb × 8 @ 7
Set 6: 405 lb × 8 @ 8

[Filmbuff81]

Another day another dollar.

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 10 [Warm-up]
Set 3: 135 lb × 4 [Warm-up]
Set 4: 185 lb × 4 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 275 lb × 4 @ 6.5
Set 7: 285 lb × 4 @ 7.5
Set 8: 295 lb × 4 @ 8.5

High Bar Pause Squat
Set 1: 135 lb × 6 [Warm-up]
Set 2: 225 lb × 8 [Warm-up]
Set 3: 275 lb × 8 @ 6
Set 4: 285 lb × 8 @ 6.5
Set 5: 305 lb × 8 @ 7.5

Chest Dip
Set 1: 12 reps [Warm-up]
Set 2: 12 reps [Warm-up]
Set 3: 6 reps [Warm-up]
Set 4: +25 lb × 12 @ 6.5
Set 5: +45 lb × 12 @ 8
Set 6: +70 lb × 8 @ 8.5

Pec Deck (Machine)
Set 1: 130 lb × 18 @ 8.5
Set 2: 130 lb × 15 @ 9
Set 3: 130 lb × 12 @ 9.5

Leg Extension (Machine)
Set 1: 100 lb × 23 @ 8.5
Set 2: 100 lb × 18 @ 9.5
Set 3: 100 lb × 16 @ 9.5

[Filmbuff81]

Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 2 [Warm-up]
Set 4: 385 lb × 5 @ 6
Set 5: 395 lb × 5 @ 7
Set 6: 405 lb × 5 @ 8

Seated Leg Curl (Machine)
Set 1: 40 lb × 12 [Warm-up]
Set 2: 85 lb × 23 @ 8.5
Set 3: 85 lb × 20 @ 9.5
Set 4: 85 lb × 16 @ 10

Slingshot Bench Press
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 10 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 205 lb × 2 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 275 lb × 5
Set 7: 295 lb × 5 @ 6
Set 8: 305 lb × 5 @ 6.5
Set 9: 325 lb × 5 @ 7.5

Notes: 275 felt like a warmup so bumped the working sets up.

Probably could’ve gone another 10-15lbs but this was a solid starting point for slingshot

Leg Press
Set 1: 210 lb × 15 [Warm-up]
Set 2: 300 lb × 12 [Warm-up]
Set 3: 390 lb × 12 [Warm-up]
Set 4: 490 lb × 12 @ 6
Set 5: 530 lb × 12 @ 7
Set 6: 580 lb × 12 @ 7.5

Calf Press on Leg Press
Set 1: 210 lb × 20 [Warm-up]
Set 2: 300 lb × 20 [Warm-up]
Set 3: 390 lb × 20 [Warm-up]
Set 4: 480 lb × 12 @ 6
Set 5: 530 lb × 12 @ 7
Set 6: 580 lb × 12 @ 8

Seated Face Pull
Set 1: 25 lb × 20
Set 2: 25 lb × 20
Set 3: 25 lb × 17
Set 4: 25 lb × 16

[Filmbuff81]

Incline Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 275 lb × 2 [Warm-up]
Set 7: 250 lb × 6
Set 8: 250 lb × 5
Set 9: 250 lb × 5

Cable Crossover
Set 1: 45 lb × 10 [Warm-up]
Set 2: 65 lb × 18
Set 3: 65 lb × 16
Set 4: 65 lb × 13

Low Incline Dumbbell Press
Set 1: 60 lb × 8 [Warm-up]
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 8

Inverted Skullcrusher
Set 1: 15 reps
Set 2: 13 reps
Set 3: 10 reps

Single Handle Tricep Pushdown
Set 1: 15 lb × 18
Set 2: 15 lb × 13 [Drop Set]
Set 3: 15 lb × 8 [Drop Set]

Egyptian Lateral Raise
Set 1: 10 lb × 22
Set 2: 10 lb × 20
Set 3: 10 lb × 16

Notes: Myo reps

Reverse Fly (Cable)
Set 1: 25 lb × 25
Set 2: 25 lb × 23
Set 3: 25 lb × 18

Notes: Numb rear delts lol

Seated Shrug
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 80 lb × 13

Barbell Curl 21S
Set 1: 30 lb × 21 [Warm-up]
Set 2: 40 lb × 21
Set 3: 40 lb × 21
Set 4: 40 lb × 21

Solid day after a few off

[Filmbuff81]

Last couple workouts. Things were starting to feel a little stale so adjusting some things.

Bent Over Row (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 8 @ 6.5
Set 3: 185 lb × 8 @ 6.5
Set 4: 185 lb × 8 @ 7
Set 5: 185 lb × 8 @ 7.5
Set 6: 185 lb × 8 @ 7.5

Lat Pulldown (Single Arm)
Set 1: 120 lb × 16 @ 7
Set 2: 120 lb × 15 @ 7.5
Set 3: 120 lb × 13 @ 8

Lateral Swings/Partials
Set 1: 35 lb × 20
Set 2: 50 lb × 15

Lateral Raise (Cable)
Set 1: 15 lb × 15 @ 8
Set 2: 15 lb × 15 @ 8
Set 3: 15 lb × 13 @ 8.5

Upright Row (Cable)
Set 1: 35 lb × 10 [Warm-up]
Set 2: 65 lb × 12
Set 3: 65 lb × 11
Set 4: 65 lb × 10

Seated Row (Machine)
Set 1: 130 lb × 17 @ 7.5
Set 2: 130 lb × 14 @ 7.5
Set 3: 130 lb × 11 @ 8

Hammer Curl (Dumbbell)
Set 1: 35 lb × 12 @ 8
Set 2: 35 lb × 11 @ 8.5
Set 3: 35 lb × 10 @ 9

Preacher Curl (Barbell)
Set 1: 25 lb × 15 @ 8
Set 2: 25 lb × 14 @ 9
Set 3: 25 lb × 11 @ 9.5

Banded Hack Squat
Set 1: 135 lb × 15 [Warm-up]
Set 2: 225 lb × 7 [Warm-up]
Set 3: 315 lb × 7 [Warm-up]
Set 4: 405 lb × 10 @ 7
Set 5: 405 lb × 10 @ 7.5
Set 6: 405 lb × 10 @ 7.5

Been a hot minute since I’ve done hack squats so I kept it light-ish.

Belt Squat
Set 1: +135 lb × 5 [Warm-up]
Set 2: +225 lb × 20 @ 7.5
Set 3: +225 lb × 19 @ 7.5

Leg Extension (Machine)
Set 1: 105 lb × 15 @ 7.5
Set 2: 105 lb × 15 @ 8
Set 3: 105 lb × 13 @ 8

Standing Single Leg curl
Set 1: 50 lb × 20 [Warm-up]
Set 2: 80 lb × 12 @ 7.5
Set 3: 80 lb × 10 @ 7.5
Set 4: 80 lb × 9 @ 7.5

Walking DB Lunge
Set 1: 40 lb × 20 @ 8
Set 2: 40 lb × 14 @ 8

[Filmbuff81]

Low Incline Dumbbell Press
Set 1: 50 lb × 10 [Warm-up]
Set 2: 60 lb × 6 [Warm-up]
Set 3: 80 lb × 4 [Warm-up]
Set 4: 95 lb × 9 @ 9
Set 5: 95 lb × 7 @ 9
Set 6: 95 lb × 6 @ 9

Cable Crossover
Set 1: 50 lb × 10 [Warm-up]
Set 2: 65 lb × 4 [Warm-up]
Set 3: 95 lb × 8 @ 8.5
Set 4: 95 lb × 8 @ 9
Set 5: 95 lb × 6 @ 9

Shoulder Press (Plate Loaded)
Set 1: 90 lb × 8 [Warm-up]
Set 2: 180 lb × 8 @ 9
Set 3: 180 lb × 7 @ 9
Set 4: 180 lb × 7 @ 9.5

Cable Y Raise
Set 1: 25 lb × 10 [Warm-up]
Set 2: 35 lb × 8 @ 9
Set 3: 35 lb × 7 @ 9
Set 4: 35 lb × 6 @ 9

Reverse Fly (Cable)
Set 1: 35 lb × 8 [Warm-up]
Set 2: 45 lb × 8 @ 9
Set 3: 45 lb × 8 @ 9.5
Set 4: 45 lb × 7 @ 9

Cross Cable Behind Head Extension
Set 1: 45 lb × 8 @ 9
Set 2: 45 lb × 8 @ 9
Set 3: 45 lb × 7 @ 9

[Filmbuff81]

T Bar Row
Set 1: 25 lb × 10 [Warm-up]
Set 2: 50 lb × 10 [Warm-up]
Set 3: 75 lb × 4 [Warm-up]
Set 4: 100 lb × 2 [Warm-up]
Set 5: 125 lb × 2 [Warm-up]
Set 6: 150 lb × 9 @ 9
Set 7: 150 lb × 7 @ 9
Set 8: 150 lb × 7 @ 9.5

Lat Pulldown (Single Arm)
Set 1: 50 lb × 10 [Warm-up]
Set 2: 100 lb × 8 [Warm-up]
Set 3: 160 lb × 8 @ 8
Set 4: 180 lb × 7 @ 9
Set 5: 180 lb × 7 @ 9

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 8 @ 8
Set 4: 315 lb × 7 @ 8
Set 5: 315 lb × 6 @ 8.5

Bent Over Row (Dumbbell)
Set 1: 60 lb × 6 [Warm-up]
Set 2: 75 lb × 10 @ 9
Set 3: 75 lb × 9 @ 9
Set 4: 75 lb × 8 @ 9

Reverse Fly (Dumbbell)
Set 1: 15 lb × 10 [Warm-up]
Set 2: 30 lb × 8 @ 9
Set 3: 30 lb × 6 @ 9
Set 4: 25 lb × 7 @ 9

Preacher Curl (Dumbbell)
Set 1: 20 lb × 12 [Warm-up]
Set 2: 35 lb × 7 @ 9
Set 3: 35 lb × 6 @ 9
Set 4: 35 lb × 6 @ 9.5

Tri-set - 2 rounds with double drop set.

Reverse Curl (Dumbbell)
Set 1: 25 lb × 15
Set 2: 20 lb × 12 [Drop Set]
Set 3: 15 lb × 5 [Drop Set]
Set 4: 25 lb × 11
Set 5: 15 lb × 8 [Drop Set]
Set 6: 12.5 lb × 6 [Drop set]

Bicep Curl (Dumbbell)
Set 1: 25 lb × 12
Set 2: 20 lb × 9 [Drop Set]
Set 3: 15 lb × 5 [Drop Set]
Set 4: 20 lb × 8
Set 5: 15 lb × 6 [Drop Set]
Set 6: 12.5 lb × 6 [Drop Set]

Hammer Curl (Dumbbell)
Set 1: 25 lb × 8
Set 2: 25 lb × 8 [Drop Set]
Set 3: 15 lb × 5 [Drop Set]
Set 4: 20 lb × 6
Set 5: 15 lb × 6 [Drop Set]
Set 6: 12.5 lb × 5 [Drop Set]

[Filmbuff81]

So Covid really did a number on my lipids and bloodwork.

Explains why I’ve felt ****ty off and on since having it.

I have to keep a pretty tight window on things due to the TRT, so when certain aspects are of whack I can really feel the side effects hard these days.

So basically spent the time tweaking training to allow for more cardio to be implemented in aiding my markers to improve quicker.

Nothing was too horribly out of range but enough to mess with me and spike my BP now and then too.

At least I know what’s going on, since I’m quite active and eat well but looks like gonna have to tighten things even more.

Diet has been going decent and I’m now hovering around 217.

Anyway last couple workouts were pretty solid days considering I hadn’t been training too diligently the last couple weeks while figuring out why I was dragging ass so much.

Lower A - Quad Focus

High Bar Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 4 [Warm-up]
Set 3: 275 lb × 1 [Warm-up]
Set 4: 315 lb × 1 [Warm-up]
Set 5: 365 lb × 1 [Warm-up]
Set 6: 315 lb × 8 @ 7.5
Set 7: 315 lb × 8 @ 7.5
Set 8: 315 lb × 7 @ 7.5

Hack Squat
Set 1: 135 lb × 6 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 405 lb × 10 @ 8
Set 5: 405 lb × 9 @ 8
Set 6: 405 lb × 8 @ 8

Lying Leg Curl (Machine)
Set 1: 60 lb × 10 [Warm-up]
Set 2: 90 lb × 12 @ 7.5
Set 3: 90 lb × 12 @ 8
Set 4: 90 lb × 10 @ 8

Leg Extension (Machine)
Set 1: 105 lb × 12 @ 7.5
Set 2: 105 lb × 12 @ 8
Set 3: 105 lb × 11 @ 8

Standing Calf Raise (Machine)
Set 1: 160 lb × 12
Set 2: 160 lb × 11
Set 3: 160 lb × 10

Push A

Low Incline Dumbbell Press
Set 1: 40 lb × 15 [Warm-up]
Set 2: 50 lb × 8 [Warm-up]
Set 3: 70 lb × 4 [Warm-up]
Set 4: 90 lb × 8 @ 7
Set 5: 90 lb × 8 @ 7.5
Set 6: 90 lb × 8 @ 8

Incline Bench Press (Barbell)
Set 1: 135 lb × 4 [Warm-up]
Set 2: 185 lb × 9 @ 7.5
Set 3: 185 lb × 9 @ 7.5
Set 4: 185 lb × 8 @ 8

Pec Deck (Machine)
Set 1: 100 lb × 12 [Warm-up]
Set 2: 120 lb × 12 @ 7.5
Set 3: 120 lb × 12 @ 8
Set 4: 120 lb × 10 @ 8

Cable Y Raise
Set 1: 15 lb × 12 [Warm-up]
Set 2: 25 lb × 12 [Warm-up]
Set 3: 35 lb × 12 @ 7.5
Set 4: 35 lb × 12 @ 8
Set 5: 35 lb × 12 @ 8
Set 6: 35 lb × 10 @ 8

Chest Dip
Set 1: 8 reps [Warm-up]
Set 2: +45 lb × 12 @ 7.5
Set 3: +45 lb × 11 @ 7.5
Set 4: +45 lb × 10 @ 7.5
Set 5: +45 lb × 10 @ 8

Back session on deck later today.

[Filmbuff81]

Bent Over One Arm Row (Dumbbell)
Set 1: 60 lb × 8 [Warm-up]
Set 2: 70 lb × 8 [Warm-up]
Set 3: 90 lb × 8 @ 7.5
Set 4: 90 lb × 8 @ 7.5
Set 5: 90 lb × 8 @ 8

Plate Loaded Row
Set 1: 90 lb × 10 [Warm-up]
Set 2: 180 lb × 6 [Warm-up]
Set 3: 295 lb × 10 @ 8
Set 4: 295 lb × 9 @ 8
Set 5: 295 lb × 8 @ 8.5

T Bar Row
Set 1: 25 lb × 5 [Warm-up]
Set 2: 75 lb × 3 [Warm-up]
Set 3: 125 lb × 12 @ 8
Set 4: 125 lb × 11 @ 8
Set 5: 125 lb × 10 @ 8

Reverse Fly (Machine)
Set 1: 70 lb × 12 [Warm-up]
Set 2: 100 lb × 12 @ 7.5
Set 3: 100 lb × 12 @ 8
Set 4: 100 lb × 11 @ 8
Set 5: 100 lb × 11 @ 8.5

Incline Cable Curl
Set 1: 10 lb × 12 [Warm-up]
Set 2: 20 lb × 12 @ 7
Set 3: 25 lb × 12 @ 8
Set 4: 25 lb × 11 @ 8
Set 5: 25 lb × 11 @ 8.5

[Anthony21]

Solid training man and glad you're doing better in terms of your health.

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 405 lb × 1 [Warm-up]
Set 6: 440 lb × 2 @ 7
Set 7: 365 lb × 8 @ 7
Set 8: 365 lb × 8 @ 7.5
Set 9: 365 lb × 8 @ 8

Top set low bar
Backoffs high-ish bar

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 2 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 275 lb × 1 [Warm-up]
Set 7: 300 lb × 4 @ 8.5 paused
Set 8: 275 lb × 6 @ 7.5 - 1st rep paused
Set 9: 265 lb × 6 @ 7 - 1st rep paused

Overshot my RPE on the first back off. Still getting some work capacity back bust feeling pretty solid.


Seated Leg Curl (Machine)
Set 1: 70 lb × 10 [Warm-up]
Set 2: 115 lb × 8 @ 7
Set 3: 115 lb × 8 @ 7.5
Set 4: 115 lb × 7 @ 7.5

Pull Ups
Set 1: −100 lb × 6 [Warm-up]
Set 2: −55 lb × 6 [Warm-up]
Set 3: BW x 4 reps
Set 4: BW x 4 reps
Set 5: BW x 4 reps

Shoulder feels decent on pull-ups again so I’ll start progressing these again.

Seated Face Pull
Set 1: 55 lb × 20 @ 9
Set 2: 55 lb × 19 @ 9
Set 3: 55 lb × 17 @ 9.5
Set 4: 55 lb × 15 @ 9

[Filmbuff81]

Solid training man and glad you're doing better in terms of your health.

Thanks welcome back. How’s training?

[Filmbuff81]

Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 405 lb × 4 @ 7
Set 6: 405 lb × 4 @ 7.5
Set 7: 405 lb × 4 @ 7.5

Pretty speedy reps overall.

Overhead Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 1 [Warm-up]
Set 4: 155 lb × 5 @ 7.5
Set 5: 155 lb × 5 @ 7.5
Set 6: 155 lb × 5 @ 8
Set 7: 155 lb × 5 @ 8

Bulgarian Split Squat
Set 1: 0 lb × 8 [Warm-up]
Set 2: 50 lb × 10 @ 8.5
Set 3: 50 lb × 10 @ 9

Meadows Row
Set 1: 25 lb × 5 [Warm-up]
Set 2: 50 lb × 5 [Warm-up]
Set 3: 75 lb × 15 @ 8
Set 4: 75 lb × 14 @ 8
Set 5: 75 lb × 13 @ 8
Set 6: 75 lb × 12 @ 8.5

EZ bar curl
Set 1: 30 lb × 10 [Warm-up]
Set 2: 50 lb × 10 @ 8
Set 3: 50 lb × 10 @ 8
Set 4: 50 lb × 10 @ 8.5
Set 5: 50 lb × 10 @ 9

Cable Crossover
Set 1: 50 lb × 15 [Warm-up]
Set 2: 60 lb × 15 @ 8
Set 3: 60 lb × 15 @ 8.5

Egyptian Lateral Raise
Set 1: 15 lb × 20
Set 2: 15 lb × 9 [Drop Set]
Set 3: 15 lb × 6 [Drop Set]
Set 4: 15 lb × 4 [Drop Set]

[RapidFail]

Curious to know how long you're resting between sets of squats and deadlifts?

[Filmbuff81]

Curious to know how long you're resting between sets of squats and deadlifts?

Warmups basically the time to change plates.

Then 2-4 minutes on work sets.