You may call me Fiend

[ArchAngel'73]

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.

[ArchAngel'73]

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).

[ArchAngel'73]

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.

[ArchAngel'73]

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.

[ArchAngel'73]

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.

[ArchAngel'73]

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!

[ArchAngel'73]

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.

[ArchAngel'73]

March 26, 2021

Off.

I was feeling sick today and felt obligated to stay at home.
I'm 99% sure this isn't COVID.

[ArchAngel'73]

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.

[ArchAngel'73]

Off

I was lazy.

[ArchAngel'73]

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.

[ArchAngel'73]

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.

[ArchAngel'73]

March 31 and April 1, 2021

Off

I received shot #1 of 2 of my vaccination on the 1st.

[ArchAngel'73]

-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.

[ArchAngel'73]

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.

[ArchAngel'73]

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.

[Athena]

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.

what happened with the meeting and the manager? clearly you didn't get booted. i used to work at gyms and we booted guys for starting confrontations with innocent bystanders, but we never booted someone for standing up to arseholes.