Dear diary

[CW47]

Wide grip tempo benching sounds terrible. I should probably try it sometime, lol.

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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

[CW47]

Geez man. That's a lot of freaking stiff legged deads!
Still recovering? lol

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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

[Filmbuff81]

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

[Anthony21]

How did you strain your back?

How's training been overall?

[CW47]

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.

[Filmbuff81]

How did you strain your back?

How's training been overall?

Nothing, just Aggravated my back injury from my car accident out of nowhere.

[Filmbuff81]

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.

[Filmbuff81]

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

[CW47]

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.

[Filmbuff81]

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.

[Filmbuff81]

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.

[Filmbuff81]

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

[CW47]

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.

[Filmbuff81]

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.

[Filmbuff81]

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

[Anthony21]

Solid training bro.

[Filmbuff81]

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

[Filmbuff81]

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.

[CW47]

Serious? That sucks.

[Filmbuff81]

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.

[Filmbuff81]

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

[CW47]

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.

[Filmbuff81]

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.