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  1. #541
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    Wide grip tempo benching sounds terrible. I should probably try it sometime, lol.
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  2. #542
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    Originally Posted by CW47 View Post
    Wide grip tempo benching sounds terrible. I should probably try it sometime, lol.
    I tend to be weak in the midrange of the lift and can get a little off my bar path when I’m pushing through the sticking point, it forces me to be very tight and controlled throughout the whole range so I’d say it’s definitely worth it.

    It was pretty shocking to the system since I haven’t touched tempo or wide grip work in a long time so I’ll definitely be feeling it tomorrow.

    I wish I did a 3:0:0 tempo lol, but 5:0:0 definitely fries the target muscles with way less weight.
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  3. #543
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    Squat (Barbell)
    Set 1: 135 lb × 10 [Warm-up]
    Set 2: 225 lb × 5 [Warm-up]
    Set 3: 275 lb × 3 [Warm-up]
    Set 4: 315 lb × 2 [Warm-up]
    Set 5: 365 lb × 1 [Warm-up]
    Set 6: 405 lb × 10 @ 8.5
    Set 7: 365 lb × 10 @ 7.5
    Set 8: 365 lb × 10 @ 8
    Set 9: 365 lb × 10 @ 8.5

    I normally belt up once I hit 365

    Deadlift - Normal power bar
    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: 415 lb × 1 @ 8
    Set 6: 415 lb × 1 @ 8.5
    Set 7: 335 lb × 8 @ 7
    Set 8: 335 lb × 8 @ 8
    Set 9: 335 lb × 8 @ 8.5

    Notes: Couple hook grip singles before my cardio…I mean volume work

    All sets Beltless. Kinda acts as an overload that way while keeping load down to manage fatigue. Hopefully it works lol

    Feet Up Bench Press
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 95 lb × 5 [Warm-up]
    Set 3: 135 lb × 5 [Warm-up]
    Set 4: 185 lb × 10 @ 6
    Set 5: 195 lb × 10 @ 7
    Set 6: 195 lb × 10 @ 7.5

    Leg Extension (Machine)
    Set 1: 100 lb × 7 [Warm-up]
    Set 2: 155 lb × 15 @ 6.5
    Set 3: 155 lb × 14 @ 7
    Set 4: 155 lb × 12 @ 7

    Seated Leg Curl (Machine)
    Set 1: 70 lb × 20 [Warm-up]
    Set 2: 90 lb × 12 @ 7
    Set 3: 90 lb × 11 @ 7

    Standing Calf Raise (Machine)
    Set 1: 140 lb × 12 @ 6
    Set 2: 140 lb × 12 @ 6.5

    After squats and deadlifts everything else felt easy.
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  4. #544
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    Bench Press (Barbell)
    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 × 2 [Warm-up]
    Set 5: 225 lb × 1 [Warm-up]
    Set 6: 275 lb × 6 @ 8.5
    Set 7: 275 lb × 6 @ 8
    Set 8: 275 lb × 5 @ 8.5

    Notes: Long pauses first set all 6 reps.

    Long pause first rep of subsequent sets

    Seated Row (Machine)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 110 lb × 15 [Warm-up]
    Set 3: 130 lb × 12 @ 6.5
    Set 4: 130 lb × 12 @ 7
    Set 5: 130 lb × 10 @ 7

    Notes: Upper back/rear Delt focuswd

    Lateral Raise (Dumbbell)
    Set 1: 25 lb × 15 @ 7
    Set 2: 25 lb × 13 @ 7
    Set 3: 25 lb × 11 @ 7

    Lat Pulldown (Single Arm)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 70 lb × 10 @ 6.5
    Set 3: 70 lb × 10 @ 7
    Set 4: 70 lb × 8 @ 7

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 15 @ 7
    Set 2: 25 lb × 15 @ 8
    Set 3: 30 lb × 13 @ 8.5

    Chest Dip
    Set 1: 18 reps @ 6.5
    Set 2: 16 reps @ 7

    Pec Deck (Machine)
    Set 1: 140 lb × 13 @ 6.5
    Set 2: 140 lb × 13 @ 7
    Set 3: 140 lb × 12 @ 7
    Set 4: 140 lb × 11 @ 7


    Considering this was the 4th session this week and 4th day hammering chest I felt pretty good lol.
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  5. #545
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    5:0:0 Tempo Stiff Legged Deadlift
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 225 lb × 5 [Warm-up]
    Set 3: 315 lb × 3 [Warm-up]
    Set 4: 365 lb × 8 @ 8
    Set 5: 320 lb × 8 @ 7
    Set 6: 320 lb × 8 @ 9
    Set 7: 315 lb × 8 @ 8.5
    Set 8: 315 lb × 8 @ 8.5

    Incredibly hard but incredibly effective.

    Definitely did some reps a little quicker thank others but overall still maintained position and was feeling a massive lower back and hamstring pump.

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

    Not bad considering the copious amounts of deadlifts preceding this.

    Seated Leg Curl (Machine)
    Set 1: 90 lb × 18 @ 7
    Set 2: 90 lb × 15 @ 7

    Bulgarian Split Squat
    Set 1: 80 lb × 10 @ 7
    Set 2: 80 lb × 10 @ 7.5

    Medicine Ball Twist
    Set 1: +15 lb × 20 @ 6.5
    Set 2: +15 lb × 20 @ 7
    Set 3: +15 lb × 18 @ 7
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  6. #546
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    Geez man. That's a lot of freaking stiff legged deads!
    Still recovering? lol
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  7. #547
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    Originally Posted by CW47 View Post
    Geez man. That's a lot of freaking stiff legged deads!
    Still recovering? lol
    Feels like it haha.

    Nah I’m just experimenting with some training ideas and also needed a deload so just haven’t been posting in here much.
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  8. #548
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    Bench Press - Wide Grip (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 6 [Warm-up]
    Set 3: 135 lb × 6 [Warm-up]
    Set 4: 185 lb × 2 [Warm-up]
    Set 5: 225 lb × 1 [Warm-up]
    Set 6: 265 lb × 1 [Warm-up]
    Set 7: 285 lb × 1
    Set 8: 260 lb × 7 @ 7
    Set 9: 260 lb × 6 @ 7

    Pec Deck (Machine)
    Set 1: 100 lb × 9 [Warm-up]
    Set 2: 145 lb × 15 @ 7
    Set 3: 145 lb × 13 @ 7

    Low Incline Dumbbell Press
    Set 1: 65 lb × 5 [Warm-up]
    Set 2: 85 lb × 10 @ 7
    Set 3: 85 lb × 9 @ 7

    Close Grip Ez Bar Curl
    Set 1: 30 lb × 15 [Warm-up]
    Set 2: 60 lb × 16 @ 7
    Set 3: 60 lb × 14 @ 7

    Upright Row (Barbell)
    Set 1: 60 lb × 10 [Warm-up]
    Set 2: 100 lb × 13 @ 7
    Set 3: 100 lb × 12 @ 7

    Calf Press on Seated Leg Press
    Set 1: 100 lb × 16 @ 7
    Set 2: 100 lb × 14 @ 7

    Playing with my split a bit.

    Gonna run a chest focused block for a bit, then back go onto back or shoulders after.

    So right now chest/shoulders/Biceps will be 3x week

    Legs and back will get combined for 2x Week

    Gonna see how this goes for, But I may continue to tinker.

    Weights in general are getting pretty heavy for me so I’m trying to spread the wealth around so to speak.

    “Full body” days are taking me close to 2 hours so from a recovery standpoint it’s pretty brutal trying to fit all the needed volume in.

    So gonna just try doing my potentiation singles/doubles to keep some neurological gains in while hammering more hypertrophy.
    Last edited by Filmbuff81; 12-04-2021 at 06:11 PM.
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    Legs/Back 1

    Squat (Barbell)
    Set 1: 135 lb × 10 [Warm-up]
    Set 2: 225 lb × 5 [Warm-up]
    Set 3: 275 lb × 2 [Warm-up]
    Set 4: 315 lb × 1 [Warm-up]
    Set 5: 365 lb × 1 [Warm-up]
    Set 6: 405 lb × 1 [Warm-up]
    Set 7: 455 lb × 1
    Set 8: 405 lb × 10 @ 7
    Set 9: 405 lb × 8 @ 7

    Tough but not soul crushing.

    I’ll see where I can progress this over this block.

    I don’t wanna **** my **** up but the weights are what the are.

    Walking DB Lunge
    Set 1: 0 lb × 20 [Warm-up]
    Set 2: 30 lb × 22 @ 7
    Set 3: 30 lb × 20 @ 7

    Seated Leg Curl (Machine)
    Set 1: 70 lb × 8 [Warm-up]
    Set 2: 100 lb × 20 @ 7
    Set 3: 100 lb × 17 @ 7

    Parallel Pulldown
    Set 1: 80 lb × 10 [Warm-up]
    Set 2: 120 lb × 10 [Warm-up]
    Set 3: 160 lb × 13 @ 7
    Set 4: 160 lb × 11 @ 7
    Set 5: 160 lb × 10 @ 7

    Plate Loaded Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 180 lb × 10 [Warm-up]
    Set 3: 230 lb × 15 @ 7
    Set 4: 230 lb × 14 @ 7
    Set 5: 230 lb × 12 @ 7

    Pretty solid day
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  10. #550
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    Strained my back today, so today became an easy day of machines.

    Hammer Strength Incline Press
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 180 lb × 15 @ 7
    Set 4: 180 lb × 13 @ 7

    Pec Deck (Machine)
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 130 lb × 20 @ 7
    Set 3: 130 lb × 20 @ 7.5

    Chest Press (Machine)
    Set 1: 100 lb × 15 [Warm-up]
    Set 2: 200 lb × 15 @ 7
    Set 3: 200 lb × 12 @ 7

    Atlantis Standing Lateral Machine
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 105 lb × 13 @ 7
    Set 3: 105 lb × 12 @ 7

    Hammer Curl (Dumbbell)
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 35 lb × 15 @ 7
    Set 3: 35 lb × 12 @ 7
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  11. #551
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    How did you strain your back?

    How's training been overall?
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  12. #552
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    Also been meaning to ask about your warmups.
    I assume there's a reason why you do multiple warmups on practically every exercise?
    Just not something I see most people do, so I'm curious on the purpose/benefit.
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    Originally Posted by Anthony21 View Post
    How did you strain your back?

    How's training been overall?
    Nothing, just Aggravated my back injury from my car accident out of nowhere.
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    Originally Posted by CW47 View Post
    Also been meaning to ask about your warmups.
    I assume there's a reason why you do multiple warmups on practically every exercise?
    Just not something I see most people do, so I'm curious on the purpose/benefit.
    I really only do a ton for the bigger exercises.

    Mainly because I find it easier to gauge my performance for the day by grooving some singles or doubles without maybe fatigue.

    Kinda extra technique work without top sets feeling too heavy by making large jumps.

    I was starting to creep up to 500+ work on squats until this little setback.

    And I also hack squat and leg press 600+ so for me I just don’t feel good making giant jumps.

    Smaller exercise it’s just me feeling the movement and lubricating joints.

    So no real reason outside of preference.
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    Well between my back and my son giving me his cold I was laid out hard for the last week.

    First session back. Felt decent today.

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 10 [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 × 2 [Warm-up]
    Set 6: 275 lb × 3 @ 8
    Set 7: 225 lb × 8 @ 7.5
    Set 8: 225 lb × 8 @ 7.5
    Set 9: 225 lb x 8@8
    Set 9: 205 lb × 8 @ 7.5

    Low To High Cable Fly
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 50 lb × 15 @ 7
    Set 3: 50 lb × 15 @ 7.5
    Set 4: 50 lb × 13 @ 7.5

    Iso-Lateral Chest Press (Machine)
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 12 @ 7.5
    Set 3: 140 lb × 12 @ 7.5
    Set 4: 140 lb × 10 @ 7.5

    Egyptian Lateral Raise
    Set 1: 15 lb × 15 @ 7
    Set 2: 15 lb × 15 @ 7.5
    Set 3: 15 lb × 15 @ 7.5
    Set 4: 15 lb × 13 @ 7

    Tricep Rope Push Down
    Set 1: 50 lb × 15 @ 7
    Set 2: 50 lb × 14 @ 7
    Set 3: 50 lb × 12 @ 7

    Deficit Push-Ups
    Set 1: 12 reps @ 7
    Set 2: 10 reps @ 7
    Set 3: 8 reps @ 7

    EZ bar curl
    Set 1: 50 lb × 18 @ 7
    Set 2: 50 lb × 16 @ 7
    Set 3: 50 lb × 15 @ 7.5
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    Plenty of volume, but mostly low fatigue exercises. Looks like a great way to ease back into things. Glad you're feeling a little better.
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    Originally Posted by CW47 View Post
    Plenty of volume, but mostly low fatigue exercises. Looks like a great way to ease back into things. Glad you're feeling a little better.
    Yup, just was looking for a pump without killing myself.

    My QL is quite tender even though I can train, so it’s a feeling out process for about right now.
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    Last couple workouts.

    Afternoon Workout
    Tuesday, December 14, 2021 at 3:13 PM

    1 Arm Barbell Row
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 15 [Warm-up]
    Set 3: 75 lb × 5 [Warm-up]
    Set 4: 100 lb × 8
    Set 5: 100 lb × 8
    Set 6: 75 lb × 8 [Drop Set]
    Set 7: 100 lb × 8
    Set 8: 75 lb × 7 [Drop Set]

    One Arm Standing Cable Row
    Set 1: 35 lb × 8 [Warm-up]
    Set 2: 65 lb × 10
    Set 3: 65 lb × 10
    Set 4: 65 lb × 7

    Rack Pull (Barbell)
    Set 1: 135 lb × 5 [Warm-up]
    Set 2: 225 lb × 3 [Warm-up]
    Set 3: 315 lb × 10

    Notes: Rest pause singles

    Lat Pulldown (Cable)
    Set 1: 70 lb × 10 [Warm-up]
    Set 2: 150 lb × 10
    Set 3: 150 lb × 10

    Notes: 15 second stretch end of each set

    Back Extension
    Set 1: 15 reps
    Set 2: 11 reps
    Set 3: 10 reps
    Set 4: 8 reps
    Set 5: 6 reps

    Notes: 50 rep giant set

    Incline Crunch
    Set 1: 15 reps
    Set 2: 8 reps

    Set 1: 50 lb × 15 [Warm-up]
    Set 2: 70 lb × 6 [Warm-up]
    Set 3: 90 lb × 4 [Warm-up]
    Set 4: 100 lb × 8 @ 9.5
    Set 5: 100 lb × 8 @ 10
    Set 6: 70 lb × 8 @ 10 [Drop Set]

    Incline Bench Press (Barbell)
    Set 1: 135 lb × 3 [Warm-up]
    Set 2: 185 lb × 6 [Warm-up]
    Set 3: 205 lb × 12
    Set 4: 225 lb × 8

    Iso-Lateral Chest Press (Machine)
    Set 1: 140 lb × 4 [Warm-up]
    Set 2: 180 lb × 8 [Failure]
    Set 3: 180 lb × 4 [Drop Set]
    Set 4: 180 lb × 3 [Drop Set]
    Set 5: 180 lb × 2 [Drop Set]

    Notes: Rest pause

    Deficit Push-Ups
    Set 1: 15 reps [Failure]
    Set 2: 11 reps [Failure]

    Reverse Fly (Dumbbell)
    Set 1: 25 lb × 20
    Set 2: 25 lb × 19
    Set 3: 25 lb × 16

    Dumbbell Y Raise
    Set 1: 20 lb × 12
    Set 2: 20 lb × 12
    Set 3: 20 lb × 12

    Some partials in the last few reps

    Spider Crawl
    Set 1: 9 reps
    Set 2: 9 reps
    Set 3: 9 reps

    Dumbbell Tricep Kickout
    Set 1: 30 lb × 10
    Set 2: 30 lb × 10
    Set 3: 30 lb × 10
    Set 4: 30 lb × 10

    Dual Top Tricep Rope Pushdown
    Set 1: 50 lb × 12
    Set 2: 50 lb × 12
    Set 3: 50 lb × 12
    Set 4: 50 lb × 12

    Bicep Curl (Dumbbell)
    Set 1: 15 lb × 10 [Warm-up]
    Set 2: 25 lb × 25
    Set 3: 25 lb × 25
    Set 4: 25 lb × 25

    Sets 3/4 more like long as rest praise giant set to meet the reps.

    Incline Hammer Curl
    Set 1: 25 lb × 25
    Set 2: 25 lb × 25

    Same as above treated these like giant sets to get to the 25 reps.

    Gonna do legs tomorrow. Gonna hit up my gym that has hacks and a pendulum squat.

    QL continues to bother me in various movements, so I think a back supported squat pattern is needed for a while.
    Last edited by Filmbuff81; 12-16-2021 at 01:35 AM. Reason: Typos and missing stuff
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    Getting creative with leg training until the back feels better.

    Hammer Strength Kneeling Leg Curl
    Set 1: 25 lb × 20 [Warm-up]
    Set 2: 45 lb × 20 [Warm-up]
    Set 3: 65 lb × 4 [Warm-up]
    Set 4: 85 lb × 4 [Warm-up]
    Set 5: 100 lb × 8
    Set 6: 100 lb × 8
    Set 7: 70 lb × 8 [Drop Set]

    10 partials + 20 second iso hold after the drop set.

    Pendulum Squat
    Set 1: 1 P × 10 [Warm-up]
    Set 2: 2 P × 4 [Warm-up]
    Set 3: 2 P+25 × 4 [Warm-up]
    Set 4: 3P × 10
    Set 5: 3P × 8

    Leg Extension (Machine)
    Set 1: 60 lb × 5 [Warm-up]
    Set 2: 90 lb × 5 [Warm-up]
    Set 3: 150 lb × 3 [Warm-up]
    Set 4: 165 lb × 25

    Notes: Giant set

    Bulgarian Split Squat
    Set 1: 60 lb × 8
    Set 2: 40 lb × 8 [Drop Set]
    Set 3: 20 lb × 8 [Drop Set]

    Safety Squat Bar Good Morning
    Set 1: 135 lb × 10
    Set 2: 135 lb × 10
    Set 3: 135 lb × 10

    Standing Calf Raise (Machine)
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 200 lb × 10
    Set 3: 200 lb × 10

    10 partials + 10 second stretch after each set
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    Wow. Never realized that the QL is actually an abdominal muscle until I just searched it up. It's nice that you have some options like the pendulum squat for your leg work until that heals up. Is this an issue you've had before? And if so, how long do you expect it will take to heal up?

    Also the workout before this was an insane amount of sets. Looks like it must have taken like 3 hours, even with doing some of it as giant sets.
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    Originally Posted by CW47 View Post
    Wow. Never realized that the QL is actually an abdominal muscle until I just searched it up. It's nice that you have some options like the pendulum squat for your leg work until that heals up. Is this an issue you've had before? And if so, how long do you expect it will take to heal up?

    Also the workout before this was an insane amount of sets. Looks like it must have taken like 3 hours, even with doing some of it as giant sets.
    Pendulum squat felt amazing, so definitely lucky I got that.


    It’s from the car accident in June.

    The left QL and erector are just feeling really funky again, it’s weird.

    Like it gets pumped really fast and fatigued quicker.

    It took a couple months last time, but this feels more like a flair up.(I hope)

    Probably just pushed rehab and weights too hard for a bit.

    So far sessions are 1:20-1:45 long, so not too bad.
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    Lat Pulldown (Single Arm)
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 50 lb × 10 [Warm-up]
    Set 3: 60 lb × 10 [Warm-up]
    Set 4: 75 lb × 10
    Set 5: 75 lb × 10
    Set 6: 75 lb × 10

    Pull Up (Assisted)
    Set 1: −70 lb × 10
    Set 2: −80 lb × 10
    Set 3: −80 lb × 7

    Notes: 7 second iso hold mid-range on last set

    Barbell Pullover
    Set 1: 40 lb × 10 [Warm-up]
    Set 2: 60 lb × 10
    Set 3: 60 lb × 10

    Rear Delt Row Machine
    Set 1: 110 lb × 6 [Warm-up]
    Set 2: 150 lb × 8
    Set 3: 150 lb × 8
    Set 4: 150 lb × 8

    Hanging Leg Raise
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 9 reps
    Set 4: 6 reps

    Preacher Curl (Dumbbell)
    Set 1: 22.5 lb × 8 [Warm-up]
    Set 2: 35 lb × 8
    Set 3: 35 lb × 8
    Set 4: 35 lb × 8

    Notes: 4 partials end of each set

    Reverse Curl (Dumbbell)
    Set 1: 12.5 lb × 25
    Set 2: 12.5 lb × 25
    Set 3: 12.5 lb × 25

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 30

    60s rest for all the movements today
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    Solid training bro.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Incline Bench Press (Barbell)
    Set 1: 45 lb × 20 [Warm-up]
    Set 2: 95 lb × 20 [Warm-up]
    Set 3: 135 lb × 10 [Warm-up]
    Set 4: 185 lb × 15
    Set 5: 185 lb × 12
    Set 6: 185 lb × 10

    Incline Bench Press (Dumbbell)
    Set 1: 55 lb × 6 [Warm-up]
    Set 2: 65 lb × 6 [Warm-up]
    Set 3: 80 lb × 8
    Set 4: 80 lb × 8

    Incline Pronated Fly
    Set 1: 35 lb × 8
    Set 2: 35 lb × 8
    Set 3: 35 lb × 8

    Incline Bench Press (Dumbbell)
    Set 1: 65 lb × 8

    Notes: Superset with last set of flies

    Chest Dip
    Set 1: 13 reps
    Set 2: +45 lb × 8
    Set 3: +45 lb × 5

    Notes: Feet forward

    Lateral Swings/Partials
    Set 1: 25 lb × 20 [Warm-up]
    Set 2: 35 lb × 20
    Set 3: 35 lb × 20
    Set 4: 35 lb × 20

    Reverse Fly (Dumbbell)
    Set 1: 30 lb × 10
    Set 2: 30 lb × 10
    Set 3: 30 lb × 10

    Notes: 10 partials end of each set

    Dumbbell Tricep Kickout
    Set 1: 35 lb × 10
    Set 2: 35 lb × 10
    Set 3: 35 lb × 10
    Set 4: 35 lb × 10

    Tate Press
    Set 1: 35 lb × 12
    Set 2: 35 lb × 10
    Set 3: 25 lb × 10

    Notes: Done with kettlebell

    Solid day
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    Gyms are getting shut down here for a month so I won’t have very exciting workouts to post but I’ll keep an eye on peoples logs.
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    Serious? That sucks.
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    Originally Posted by CW47 View Post
    Serious? That sucks.
    Yup.

    I’m on the west coast and on the east coast provinces have seen a 50+% surge in hospitalizations.

    We tend to lag about 10 days behind in terms of our Covid spikes, so trying to get ahead of things.

    Stills sucks since restaurants and theatres and other venues are staying open.

    I was hoping maybe we’d go to limited capacity and having to book gym time, but getting shut down.

    I’ve got a bunch of resistance bands and a weighted vest still, so I can try to do some stuff.

    Hoping our apartment gym might stay open.

    If it does I can at least manufacture some stuff.
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    Lockdown - W1D1 - Chest/Shoulders/Triceps

    Hopefully our apartment gym stays open, I’ve got enough to work with between machines, bands, and some dumbbells.

    Chest Press (Machine)
    Set 1: 50 lb × 15 [Warm-up]
    Set 2: 100 lb × 8 [Warm-up]
    Set 3: 150 lb × 8
    Set 4: 150 lb × 8

    Incline Pronated Fly
    Set 1: 10 lb × 10 [Warm-up]
    Set 2: 25 lb × 18
    Set 3: 25 lb × 15

    Close Grip Push Up
    Set 1: 17 reps
    Set 2: 15 reps

    Skullcrusher (Dumbbell)
    Set 1: 20 lb × 22
    Set 2: 20 lb × 19

    Lateral Raise (Dumbbell)
    Set 1: 25 lb × 16
    Set 2: 25 lb × 13
    Set 3: 25 lb × 8

    Notes: With pause

    Reverse Fly (Dumbbell)
    Set 1: 10 lb × 10 [Warm-up]
    Set 2: 20 lb × 18
    Set 3: 20 lb × 17

    Seated Shrug
    Set 1: 20 lb × 10 [Warm-up]
    Set 2: 50 lb × 20
    Set 3: 50 lb × 20
    Set 4: 50 lb × 18
    Last edited by Filmbuff81; 12-22-2021 at 09:33 PM.
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    Originally Posted by Filmbuff81 View Post
    Hopefully our apartment gym stays open, I’ve got enough to work with between machines, bands, and some dumbbells.
    Sounds not perfect, but still something you could work with for a while.
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    Originally Posted by CW47 View Post
    Sounds not perfect, but still something you could work with for a while.
    The chest press goes to 260 and pull down goes to a similar amount.

    Then there’s a leg press a leg curl/extension machine with some solid weight.

    I’ll definitely need to do higher reps, but the very least it could work for the next 4-8 if we’re closed longer than Jan 18th.

    Past that, I guess I could add more sets and do some intensity techniques.

    I plan on starting a pretty hard cut after Christmas so this may work out ok since I can’t even let ego get in the way for training lol.
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