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)
172x1
262x1
Added Suit
352x1
442x1
532x7
Precor Leg
Extensions (1 Second Holds)
50x10
85x10
110x10
135x5
50x10
85x10
110x10
135x5
160x5
185x5
210x28 PR+20lbs
Precor Seated Leg Curls
145x10
195x5
245x27 PR+1 rep
210x28 PR+20lbs
Precor Seated Leg Curls
145x10
195x5
245x27 PR+1 rep
Precor Angled Single Leg Presses
226x10/10
286x5/5
336x5/5
386x5/5
436x31/31 PR+10lbs & 2 reps
436x31/31 PR+10lbs & 2 reps
Precor Inner Thigh Machine (1 Second Holds)
125x10
165x5
205x24 PR+1
rep
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
205x31 PR+1
rep
Seated Calf Raises
+45x10
+90x10
+135x5
+180x5
Seated Calf Raises
+45x10
+90x10
+135x5
+180x5
+225x5 PR+1
rep
+230x8/13
top end partial reps PR+10lbs & 4 reps
Hanging Knee Raises
BWx61 PR+1 rep
Hanging Knee Raises
BWx61 PR+1 rep
Back
Extensions
BWx10
BW+45x10
BW+100x20
Inflight
Fitness Multi-Hip/Glute Machine
100x10/10
173x35/35 PR+1 rep
Stretching
Comments: Have to keep the momentum going. Progress. Stagnation leads to entropy. You can stop when you die. I see much younger athletes, just starting things and already showing promise and strength. I’m happy for them but it also makes me realize I got to keep moving. Can’t be satisfied with where I am. I feel that I sometimes get in a place where I’m confident in my abilities and assume that someone behind me isn’t going to catch up. Those are definitely wake up calls. Got to keep on moving. Upright bike again for the warm-up. I felt like I was working but HR only got up to 120bpm. Calf raises felt good. Not as tight as the last session. Box touches were decent. Bird dogs were ok too. Another good session of those during the week. Felt some fatigue in the lower back. Thick bar pulls to lead off the lifting again. 13” pulls for this week. Plan for today was reps with 85% which comes out to 532lbs. So meant I could put a 25lbs plate on the empty setup and do plate jumps. Knees were really achy today so I elected to just do singles with the plate jumps to warm-up. Adding equipment each set. Getting better at breathing in this thing for extended periods of time. I’ve been anxious about my hamstrings as they have felt tight and sore but that could just mean my hamstrings are getting stronger and are actually doing work now. Rep set was good but not great. The straps weren’t staying as secure as I’d like. I thought it was just an issue with the weight last week but it might be something more since this was a good bit under that. I may need to chalk up my wrists and hands next time possibly. I shouldn’t have this issue on the actual thick bar as that has knurling on it. No missed reps again. Head felt like it was going to pop on that last one with the grind. Took a bit of a breather getting out of the suit and putting the weights away before heading upstairs to start the machine work. Leg extensions with pauses/holds at the top. This was adjusted a bit to add more sets with smaller jumps and less reps to hopefully not have my knees ache as much on the top set. Might have done the trick. 10lbs more and it felt easier than it did last week. Leg curls up next. Goal is the same weights and aim for more reps that top set (same as everything else I’ve maxed out). I was having issues getting the setup to feel right (even too far back to too far forward) and ended up doing an extra 4-5 reps before getting things right and then doing my set. Ended up kind of breath-pausing the last few to get my reps in. Downstairs for one legged leg presses. Same warm-up set to start and then the usual 50lbs jumps for low reps. My knees were really aching today on these. The top set weight felt crushingly heavy. Like, I might be able to unrack the weight once heavy. Somehow got more reps than last week with this increased weight. Upstairs again for the thigh machines. Plan was 1 extra rep and I accomplished that. Difficult but not impossible. Felt the muscle working hard on these. I’ve either matched or beaten my previous regular style reps on both. Seated calf raises after that. 10lbs more than last week but not the exact same work up sets. Plate jumps up to five plates. Then add 5lbs to that and do the max reps and partials. With how tough 220lbs had felt last week, I was having my doubts today. But calves felt strong today. Had no problem getting five reps on each work up set and got twice as many reps on the top set compared to last week. Partials are still weird trying to do them in the upper range but I at least got them into double digits this time. Hanging leg raises up next. Having done 60 last week, I figured it was best to just do what I can and if I felt good, just do one more rep. So that’s what I did and got to 61 reps. Back extensions next. Felt good. Getting that old feeling in the glutes and hamstrings on these on that top set. That burning from doing lots of reps with decent weight. Limited to 20 reps this time. My best is 22 reps so I’m sure I’ll beat that when I’m let loose. Then it was back upstairs for rotary style hip glute machine to end the session. Getting real sick and tired of people getting the add-on weights lost in the cable towers. At least it was in a different location this time. I was dragging by this point. Just wanted to go home. I mean, haven’t I done enough. Apparently not. Really burns after 25 reps with this kind of weight on this. Would be way easier if it didn’t catch on the side and have that friction but it wouldn’t be as challenging. One extra rep here too. Late so recovery burritos it was for dinner. Home to stretch and do some recovery stuff too.
100x10/10
173x35/35 PR+1 rep
Stretching
Comments: Have to keep the momentum going. Progress. Stagnation leads to entropy. You can stop when you die. I see much younger athletes, just starting things and already showing promise and strength. I’m happy for them but it also makes me realize I got to keep moving. Can’t be satisfied with where I am. I feel that I sometimes get in a place where I’m confident in my abilities and assume that someone behind me isn’t going to catch up. Those are definitely wake up calls. Got to keep on moving. Upright bike again for the warm-up. I felt like I was working but HR only got up to 120bpm. Calf raises felt good. Not as tight as the last session. Box touches were decent. Bird dogs were ok too. Another good session of those during the week. Felt some fatigue in the lower back. Thick bar pulls to lead off the lifting again. 13” pulls for this week. Plan for today was reps with 85% which comes out to 532lbs. So meant I could put a 25lbs plate on the empty setup and do plate jumps. Knees were really achy today so I elected to just do singles with the plate jumps to warm-up. Adding equipment each set. Getting better at breathing in this thing for extended periods of time. I’ve been anxious about my hamstrings as they have felt tight and sore but that could just mean my hamstrings are getting stronger and are actually doing work now. Rep set was good but not great. The straps weren’t staying as secure as I’d like. I thought it was just an issue with the weight last week but it might be something more since this was a good bit under that. I may need to chalk up my wrists and hands next time possibly. I shouldn’t have this issue on the actual thick bar as that has knurling on it. No missed reps again. Head felt like it was going to pop on that last one with the grind. Took a bit of a breather getting out of the suit and putting the weights away before heading upstairs to start the machine work. Leg extensions with pauses/holds at the top. This was adjusted a bit to add more sets with smaller jumps and less reps to hopefully not have my knees ache as much on the top set. Might have done the trick. 10lbs more and it felt easier than it did last week. Leg curls up next. Goal is the same weights and aim for more reps that top set (same as everything else I’ve maxed out). I was having issues getting the setup to feel right (even too far back to too far forward) and ended up doing an extra 4-5 reps before getting things right and then doing my set. Ended up kind of breath-pausing the last few to get my reps in. Downstairs for one legged leg presses. Same warm-up set to start and then the usual 50lbs jumps for low reps. My knees were really aching today on these. The top set weight felt crushingly heavy. Like, I might be able to unrack the weight once heavy. Somehow got more reps than last week with this increased weight. Upstairs again for the thigh machines. Plan was 1 extra rep and I accomplished that. Difficult but not impossible. Felt the muscle working hard on these. I’ve either matched or beaten my previous regular style reps on both. Seated calf raises after that. 10lbs more than last week but not the exact same work up sets. Plate jumps up to five plates. Then add 5lbs to that and do the max reps and partials. With how tough 220lbs had felt last week, I was having my doubts today. But calves felt strong today. Had no problem getting five reps on each work up set and got twice as many reps on the top set compared to last week. Partials are still weird trying to do them in the upper range but I at least got them into double digits this time. Hanging leg raises up next. Having done 60 last week, I figured it was best to just do what I can and if I felt good, just do one more rep. So that’s what I did and got to 61 reps. Back extensions next. Felt good. Getting that old feeling in the glutes and hamstrings on these on that top set. That burning from doing lots of reps with decent weight. Limited to 20 reps this time. My best is 22 reps so I’m sure I’ll beat that when I’m let loose. Then it was back upstairs for rotary style hip glute machine to end the session. Getting real sick and tired of people getting the add-on weights lost in the cable towers. At least it was in a different location this time. I was dragging by this point. Just wanted to go home. I mean, haven’t I done enough. Apparently not. Really burns after 25 reps with this kind of weight on this. Would be way easier if it didn’t catch on the side and have that friction but it wouldn’t be as challenging. One extra rep here too. Late so recovery burritos it was for dinner. Home to stretch and do some recovery stuff too.
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