5 Minutes Precor Upright Bike
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx10/10
13” Thick Bar Jack Stand Pulls
(straps)
85x1
175x1
265x1
Added Suit
355x1
445x1
535x1
625x1 PR+23lbs
Precor Leg Extensions (1 Second
Holds)
80x10
110x10
140x10
170x32 PR+10lbs & 1 rep
Precor Seated Leg Curls
125x10
175x5
225x27
80x10
110x10
140x10
170x32 PR+10lbs & 1 rep
Precor Seated Leg Curls
125x10
175x5
225x27
Precor Angled Single Leg Presses
156x10/10
246x5/5
296x5/5
346x5/5
396x40/40 PR+6/6 reps & 10lbs
396x40/40 PR+6/6 reps & 10lbs
Inflight Fitness Multi-Hip/Glute Machine
100x10/10
163x40/40 PR+4/4 reps & 13lbs
Precor Inner Thigh Machine (1 Second Holds)
125x10
165x5
205x16 PR+4 reps
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
205x24 PR+5 reps
Seated Calf Raises
+45x10
+90x10
+135x5
+180x5
Seated Calf Raises
+45x10
+90x10
+135x5
+180x5
+190x8/16 partial reps
Hanging Knee Raises
BWx52 PR+2 reps
Hanging Knee Raises
BWx52 PR+2 reps
Back Extensions
BWx10
BW+45x10
BW+90x12
Stretching
Comments: This week has been a bunch of stress and suck. Got a cold that started midday on Monday and I had hoped it was just allergies but nope. Then dentist office tried to pull a fast one on me (can’t tell if it’s stained or a hidden cavity so let’s drill lol), got stuck in traffic for 30 minutes Wednesday trying to get to chiro session. Massage therapist called to cancel Friday appointment and I got a fever Wednesday night. Left shoulder is still achy. I ended up calling off from work Thursday and just slept most of the day. I guess I needed that. I was not 100% Friday but I felt well enough to go to work and to try lifting that night. Wednesday through Friday was a mix of Tylenol, Aleve, Nyquil, Dayquil and Flonase. I had forgotten to pack workout stuff in my gym bag so I had to come back home after work to get some so ended up a bit later at the gym. I had already planned to take off Saturday so I could make this a late one and just sleep Saturday away. Brought sweat towel and box of tissues to train. I had erroneously thought that the heat had made my BCAAs taste funny on Tuesday but it appears they changed the formula recently so it takes like icky medicine regardless of temperature. Upright bike again for the warm-up. My right knee was aching. If it’s not one thing it’s another. Heartrate only up to 122bpm and that was with the resistance up another setting. This time the bike gave me a workout summary. Calf raises felt good. Might have done an extra rep or two. Box touches were ok. Bird dogs were ok too. Thick bar pulls to lead off the lifting again. Same as the past two weeks but plate jumps. Less fatigue hopefully to lead up to a bigger max lift. Goal was to hit the weight I missed that very first week of doing these. But rather than just hit that weight, I wanted to surpass it so I brought the collars to make it 3lbs heavier. This setup is tricky but I’m getting better at it I think. Last rep without assistance I had my grip off a little to one side and it was noticed. Suit on with straps somewhat loose. I figured suit without a belt and then add belt as the belt makes it even tighter. That seemed to be a good way to break in the suit work. Max tightness after those first two suited pulls (at least what I can do in the gym by myself and make it down to the bar). 535lbs moved well but I felt like I wasn’t pulling it right. Like I was too far forward. I knew I couldn’t have that on the next pull or it wouldn’t get past my knees. This bar is such a pain to lockout. Or more accurately, get around my knees as then lockout is pretty solid. Pleased to get this weight. Two weeks behind where I wanted to be on these deadlifts but at least contest weight isn’t that far off. Sticking to what I can, I want no more missed singles. Reps on reps again. Leg extensions with pauses/holds at the top. I was expecting numbers to be down with how I was feeling. Knees felt achy today but legs were strong. Didn’t make any sense that I got an extra rep with 10lbs more. Hell, my quads felt like they were cramping up going back downstairs after doing the upright bike. Leg curls afterwards. 10lbs more and curling away. These still feeling strong but not enough there today without my form breaking down to get to 30 reps here. Downstairs for one legged leg presses. Why must I keep doing this to myself. Weights felt light today. I kept checking to make sure I had the weights right. I hate myself for getting 40 reps on that first set as it meant I had to match it for my other side. I was breathing heavy and sweating hard after that. This day is just terrible in that every set takes about a minute to do. Back upstairs for more machines. Rotary style hip glute machine. I didn’t want to do so many reps so I looked to see if I could rig away to add more weight to the stack. Through trial and error, I managed to put another 13lbs on it. I may be able to do that again for next time but not certain. It didn’t matter though as I beasted these out and managed to do 40 reps each leg here too. Whatever. Better not get fatigued doing medleys every again haha. Inner/outer thigh work after that. Like leg extensions, holds at the top each rep. Body was much better prepared this time and I got a handful of reps more on both. Pain on the outer style seemed to switch sides but went away as I did more reps. Seated calf raises downstairs after that. Plate jumps again but after those sets, add 10lbs on top of that for the “work set”. Hard fought reps here. Partials felt easier this time. Chickened out going for 20. Last two items for the workout were a max rep set of hanging knee raises followed by the back extensions. Hands were really sweaty so I chalked up my hands so that I could just focus on my hip flexors and abdominals. Easy stuff here, really surprised to get over 50 reps. Back extensions were fine. Starting to get more comfortable holding the weight in the row hold flex position. Home to stretch, recover and eat. And then sleep.
Comments: This week has been a bunch of stress and suck. Got a cold that started midday on Monday and I had hoped it was just allergies but nope. Then dentist office tried to pull a fast one on me (can’t tell if it’s stained or a hidden cavity so let’s drill lol), got stuck in traffic for 30 minutes Wednesday trying to get to chiro session. Massage therapist called to cancel Friday appointment and I got a fever Wednesday night. Left shoulder is still achy. I ended up calling off from work Thursday and just slept most of the day. I guess I needed that. I was not 100% Friday but I felt well enough to go to work and to try lifting that night. Wednesday through Friday was a mix of Tylenol, Aleve, Nyquil, Dayquil and Flonase. I had forgotten to pack workout stuff in my gym bag so I had to come back home after work to get some so ended up a bit later at the gym. I had already planned to take off Saturday so I could make this a late one and just sleep Saturday away. Brought sweat towel and box of tissues to train. I had erroneously thought that the heat had made my BCAAs taste funny on Tuesday but it appears they changed the formula recently so it takes like icky medicine regardless of temperature. Upright bike again for the warm-up. My right knee was aching. If it’s not one thing it’s another. Heartrate only up to 122bpm and that was with the resistance up another setting. This time the bike gave me a workout summary. Calf raises felt good. Might have done an extra rep or two. Box touches were ok. Bird dogs were ok too. Thick bar pulls to lead off the lifting again. Same as the past two weeks but plate jumps. Less fatigue hopefully to lead up to a bigger max lift. Goal was to hit the weight I missed that very first week of doing these. But rather than just hit that weight, I wanted to surpass it so I brought the collars to make it 3lbs heavier. This setup is tricky but I’m getting better at it I think. Last rep without assistance I had my grip off a little to one side and it was noticed. Suit on with straps somewhat loose. I figured suit without a belt and then add belt as the belt makes it even tighter. That seemed to be a good way to break in the suit work. Max tightness after those first two suited pulls (at least what I can do in the gym by myself and make it down to the bar). 535lbs moved well but I felt like I wasn’t pulling it right. Like I was too far forward. I knew I couldn’t have that on the next pull or it wouldn’t get past my knees. This bar is such a pain to lockout. Or more accurately, get around my knees as then lockout is pretty solid. Pleased to get this weight. Two weeks behind where I wanted to be on these deadlifts but at least contest weight isn’t that far off. Sticking to what I can, I want no more missed singles. Reps on reps again. Leg extensions with pauses/holds at the top. I was expecting numbers to be down with how I was feeling. Knees felt achy today but legs were strong. Didn’t make any sense that I got an extra rep with 10lbs more. Hell, my quads felt like they were cramping up going back downstairs after doing the upright bike. Leg curls afterwards. 10lbs more and curling away. These still feeling strong but not enough there today without my form breaking down to get to 30 reps here. Downstairs for one legged leg presses. Why must I keep doing this to myself. Weights felt light today. I kept checking to make sure I had the weights right. I hate myself for getting 40 reps on that first set as it meant I had to match it for my other side. I was breathing heavy and sweating hard after that. This day is just terrible in that every set takes about a minute to do. Back upstairs for more machines. Rotary style hip glute machine. I didn’t want to do so many reps so I looked to see if I could rig away to add more weight to the stack. Through trial and error, I managed to put another 13lbs on it. I may be able to do that again for next time but not certain. It didn’t matter though as I beasted these out and managed to do 40 reps each leg here too. Whatever. Better not get fatigued doing medleys every again haha. Inner/outer thigh work after that. Like leg extensions, holds at the top each rep. Body was much better prepared this time and I got a handful of reps more on both. Pain on the outer style seemed to switch sides but went away as I did more reps. Seated calf raises downstairs after that. Plate jumps again but after those sets, add 10lbs on top of that for the “work set”. Hard fought reps here. Partials felt easier this time. Chickened out going for 20. Last two items for the workout were a max rep set of hanging knee raises followed by the back extensions. Hands were really sweaty so I chalked up my hands so that I could just focus on my hip flexors and abdominals. Easy stuff here, really surprised to get over 50 reps. Back extensions were fine. Starting to get more comfortable holding the weight in the row hold flex position. Home to stretch, recover and eat. And then sleep.
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