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  1. #361
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline

    March 19, 2021

    Chest

    Incline HS, PWO
    40x0
    20x90

    10x180x10 18k
    6x270
    4x320

    Decline HS machine, weight per side
    10x50x10 5k

    30 Elliptical

    28k done, same as the last.

    It was supposed to be leg day today but I did not feel prepared physically nor mentally.
    My chest is my worst body part so I gave it another day this week to bide me some time.
    Last edited by ArchAngel'73; 03-30-2021 at 03:06 PM.
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  2. #362
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline
    March 20, 2021

    Squats
    20x45(bar)
    10x45-super slow, super deep
    10x135-deep with a 30 sec. pause at bottom- done each set thereafter...
    6x225
    2x315
    2x405x3
    2x315x2

    "Power Squats", PWO
    8x720x3 added 2 reps per set

    power squats Calf Raise, PWO
    15x720x5 added 2 sets

    Squatting with a mask was really starting to piss me off, sucking in wind hard especially at 315-405. The mask was the primary reason I ditched the leg press. I also clued in this was supposed to be a "Power" workout but not feeling psycho enough today to go chase weight, so I chose to nail down my form to perfection with the weight I knew I could lift.

    Weigh in, I gained .8 of a lb. this week. I'm VERY pleased with that because I'm recomping and it sure beats the 5-10 lbs. I was gaining last re-opening. I'll peak with the muscle re-gain in a month, and then the fat will fly off.

    I'm learning to shut my face with the gym idiots. If they don't come within 6 feet of me, I keep quiet. They cross that boundary; all hell will break loose.

    After perusing the over 35 journals I have discovered someone even more delusional than I. Should I ever start to use hashtags and accusing people of being a fake natty, please shoot me in the head.

    I earned M&M's today (chocolate).
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  3. #363
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline
    March 21, 2021

    60 Elliptical

    I don't know where this came from as the plan was for 20 min. and then f around doing leg extensions and seated ham curls, but I'll take it. I probably did more good for my legs with this than what I had planned.
    The M&M's from last night were disagreeing with my stomach on the elliptical and I helped the gym facilitate social distancing by not being shy and farting whenever the need arose.
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  4. #364
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline
    March 22, 2021

    side Delts, "Power"

    HS Shoulder Press, PWO
    40x0
    20x90x2
    10x180x36x270x3
    3x320x3
    3x360
    1x360 -stopped cuz I got a gut feeling pushing it wasn't going to work out well for me
    6x270

    behind the back side DB Raise
    10x40
    6x50x3
    3x60-fail

    "chicken wings"
    8x210(stack)x3

    30 Elliptical

    After I did the shoulder press some random older dude comes up to me for a fist bump, I oblige him and ask what its for. "I saw you pressing that sh*t ton of weight, got me going brother!"
    I joke with him and tell him its because I've learned to focus my rage.
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  5. #365
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline
    March 23, 2021

    Off.

    Degenerative arthritis in my lower back, 2 slipped discs which pinch my sciatic nerve, constant tendon pain in my left forearm, upper body joint pain after every workout, tendinosis in both shoulders (the rear), 2 torn quads, and a broken toe.
    Only the last 2 have healed fully.

    That's the price I have paid.
    That's the price I'm still paying.
    It could have been worse.
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  6. #366
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline

    March 24, 2021

    Arms (Power)

    cable Press Downs
    20x40x2
    15x50x2
    10x60x2
    6x70x2
    -by now I'm determined to lift that stack (95 lbs.) and in between sets I'm pacing around this cable station, mentally envisioning some Roman Legionnaire standing on top of a mound of slain enemies with blood dripping down his short sword screaming at the top of his lungs, drunk with victory...
    6x80
    4x90 -5 more to go
    2x95(stack) Phuck Yeah! This cable station has been "conquered"!
    but I had to stop at 2 because I hurt my elbow

    overhead cable Extensions
    20x40
    20x50
    6x60-stopped due to elbow pain

    "power" day for Tri's isn't going to get any stronger, so I'm gonna chuck some volume at it;

    cable "Roll Downs"
    10x50x10 +10 reps per set, +2 sets from last session


    HS Preacher, PWO
    20x45
    15x70
    10x90x6 +1 set from last
    10x100
    4x115
    -they were pumped enough, stimulate, don't annihilate

    DB Curl
    6x40x3
    4x50x3

    30 Elliptical

    I hope my tri's adapt to these cable stations soon because every time I train tri's I'm hurting my elbows.


    Had an interesting time at work, had to call the police on one of our patients. They brought assault rifles to my work...with scopes 'n sh*t!
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  7. #367
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline
    March 25, 2021

    I couldn't sleep and was up at 4AM. Went to the gym for 5:15AM and I have not done that in about 30 years. I do not intend on making this a habit.

    Back Width (Power)

    this was the volume warm up/pre-exhaust;
    keeling revere wide grip cable Pull Downs
    20x80
    10x95x10


    1 arm supinated cable Pull Downs
    12x60x2
    8x75
    6x90x2
    3x105x2
    2x120

    and this was the "power" portion;

    "fake" Chins (assistance machine)
    3x-205x3

    20 Elliptical

    Home by 7AM.

    I get vaccinated April 1.
    I have a date with a real live woman that I didn't use a dating site to meet April 2.
    and I'm gonna need a nap today.
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  8. #368
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline
    March 26, 2021

    Off.

    I was feeling sick today and felt obligated to stay at home.
    I'm 99% sure this isn't COVID.
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  9. #369
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline

    March 27, 2021

    My lungs are not too good and every year I get bronchitis in Spring.
    Since bronchitis is not contagious and I was feeling better I went in for legs.

    Legs (spicing it up)

    Extensions
    20x75
    20x90x5
    15x120
    12x150
    10x180
    8x210
    -felt like the good old days

    seated Ham Curl machine
    20x72
    12x85x5
    10x100
    10x115
    10x130
    -went much better than last time I used this machine and almost got stuck

    Sissy Squats-no weight
    8
    6
    6
    -haven't done these in about 30 years, I sucked this time at them and need to work on the form way more, plus squatting without weight just seemed wrong

    seated calf Raise, PWO
    15x90x3
    -another exercise I don't normally do but used to

    20 Elliptical

    My knees and back weren't sore and it sure was nice to hobble around from the leg burn and not old man syndrome for a change.

    Weigh in, .5 of a lb. down. I'm still pleased with this for now.
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  10. #370
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline

    March 28, 2021

    Off

    I was lazy.



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  11. #371
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline
    March 29, 2021

    Back Thickness (hypertrophy)

    HS Row, PWO
    25x90
    10x200x10 +20 lbs. from last, 20,000 total vs. 18,000 last= +2,000
    10x270
    6x360 -2 reps from last
    7x450(max weight that can be added) +1 rep

    lat station Hypers
    10x195x10 +15 lbs. from last, 19,500 total vs. 18,000 last = +1,500
    6x310(stack) (added set)


    30 Elliptical

    +3, 500 lbs. total profit from last session.
    I'm on a good run here.
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  12. #372
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline

    March 30, 2021

    Chest (hypertrophy)

    Incline HS, PWO
    40x0
    25x90 +5 reps
    10x190x10 19,000 total vs. 18,000 last = +1,000 lbs.
    6x270 same
    2x320 -2 reps, where there is a gain, there also must be a loss

    HS Decline machine, weight per side
    10x55x10 +5 lbs., 5,500 total vs. 5,000 last = +500 lbs.

    30 Elliptical

    +1,500 lbs. profit from last session.
    Only doing slow weight increases (this was +5 lbs., re-opening #1 I was doing 10 lbs.) to milk the hypertrophy portion and to give the joints/tendons a chance to better adapt.
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  13. #373
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline
    March 31 and April 1, 2021

    Off

    I received shot #1 of 2 of my vaccination on the 1st.
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  14. #374
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline

    April 2, 2021

    -left delt sore from shot

    Arms (Power-limited due to nursing my elbows)

    Pressdowns
    40x50
    25x60
    20x70
    20x80
    20x90
    20x95(stack)

    overhead Extensions
    20x95x5

    Roll Downs
    20x95
    15x70x5
    15x95
    -hard mode 12x50

    HS Preacher, PWO
    20x45x3
    6x90x3
    5x115x3
    10x90x5

    DB Curl
    8x40x3
    6x50x3

    30 Elliptical


    Big confrontation with punk at the gym.
    He invited me outside to settle it and I did. He ran away to his vehicle.
    Meeting with gym manager Monday, I might get booted.
    No regrets.
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  15. #375
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline
    April 3, 2021

    Legs

    Squats
    20x45
    15x135x2
    6x225x6
    3x315x2
    2x405x2

    Definite performance hindrance with the mask use.

    "Power Squat", PWO
    10x720x3

    power squat Calf Raise, PWO
    15x720x3

    Extensions
    15x120x3
    8x180
    10x220
    6x255

    30 Elliptical

    I just wanted this ooey gooey mess to end. Mask is soaked by the 5th set, I'm soaked by the 6th, and I'm sucking wind so bad after squatting I thought I'd pass out.

    Weigh in;
    I am surprisingly down 3 lbs. this week.
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  16. #376
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline

    April 4, 2021

    Back Thickness (Power-kinda, but not really)

    Good Mornings
    20x45
    15x95
    10x135x3
    6x225

    lat station weighted Hypers
    10x195x3

    30 Elliptical

    I had arrived at the gym by the time my body told me it should have been an off day. But that's why I showed up, to beat the weakness out of me.
    Took it fun and simple with the weights and got that f'ing cardio done because its working wonders right now.
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