Upper work today.
Hammer Strength Pulldowns
3pps x 10 x 5 These are developing quite nicely.
Seated HS Rows
2pps + 35's each side 8 x 3 sets
3pps x 8 x 2 sets
100's x 8 x 4 sets
85lbs x 10 x 5 sets
45's x 12 x 2 sets
40's x 8 x 2 sets
40's x 12
Triceps pull downs
32lbs x 70 + 28lbs x 30 = 100 reps
32lbs x 80 + 28lbs x 20 = 100 reps
Double D bar pulls to chest
87lbs x 15 x 2 sets
100lbs x 15 x 2 sets
Front Raises from hell (Tired at this point)
45's x 6/arm
50's x 5/arm
60's x 4/arm
Glad to see your back. Becareful with that knee.
Fine day in the gym Mark.
Front raises from hell? They different to normal or just you were buggered so felt like they were from hell?
Big upper day!!
Workout today was fantastic.
Bar x 20
135 x 6
184 x 4
225 x 2
250 x 2
275 x 2
300 x miss
300 x 1 Established new PR on the bench, FINALLY in the 300's, hot damn it feels amazing.
165 x 6
185 x 6
215 x 6
235 x 5
Band Pulls-Put some bands around a pillar, pulled back as if doing a wide grip chest pull.
Strong Bands 14 x 4 sets
BW x 5 x 3 sets Actually got some ROM on these now, did about 3-4 inch ROM, haha.
Wide DB Flys
35's x 15 x 4 sets
25's x 8 x 2 sets each arm no rest between sets.
Everything today felt awesome, first attempt at 300 sucked, after unracking the weight, I held it over me far too long, went down, got the press call, exploded off my chest, bar speed slowed so I tried pushing towards my head but shoulders rotated and elbows flared, lost momentum. 2nd attempt I buried it. Unracked, started descent, got the press call and just blew it up. Bar speed slowed a tad midway but was able to press through it, no elbow flare or shoulder roll, just a solid press. Goal was 300 by December, looks like that's in the bag. 3pps perhaps?
300 300 300 club!!
Moving on strong dude, looking damn good.
Glad to hear the knee is feeling better bro. And great job hitting the 300! Big accomplishment!
Great job on the 300 bench PR!!!!
300!!! Impressive mate, machine!!!
Little bit of deadlift tonight, and I seriously mean a little bitty bit.
135 x 10 Slow as hell
225 x 6
315 x 3 Sumo, extra wide and slow
405 x 3 Sumo, extra wide and slow
405 x 3 Conventional, fast and ripped
440 x 2 x 5 sets All sets felt fine, I felt my grip dying. I'm convinced the bars we have at work are shit. The bar spins instead of the collars, well the collars spin too, but they're not like the normal barbells. They're thick, and shorter, not a fan at all. Next week I start back in my garage, screw these hex plates and stupid bars and shoddy squat rack. Going back to moving steel instead of rubber on lower days. Upper days I'm going to split, one at home, the other at work. I like having the hammer strength stuff and heavier dumbbells on one upper day, but on the other my stuff at home will suffice.
405 x 5 Grip killing me here, running on fumes, bleeding and ripping skin.
315 x 4 I stopped here, I noticed skin on the barbell and figured I needed to just stop screwing myself out of next weeks workout at home. I have 6 calluses on my left hand, and 4 BIG ones on my right. Just miserable right now moving my hand.
Looking good all around. Good job.
Callouses sound sore!! Fair call with doing the lower at home. Crap equipment makes training hard even harder.
Keep up the fine efforts bro!
No workout last night, worked a 14 hour shift on 5 hours of sleep. Likely no workout tonight either. I think I've got a cold coming on. I've been stuffy for the past 3 days, and today I'm so damn tired and lethargic it's pathetic. I may end up eating some soup or something. I've been off diet the past week for birthday stuff, now it's time to jump back on and get the ball rolling. I'm not even going to weigh in until 2 keto cycles, about 4 weeks, haha. I think I can still nail 310 by December pretty solidly.