Good to see the updated log. i will check up on this for sure! very strong workouts and love the atg squats with the pause!
Legs today - Squated up to 335 again for 5 reps with a four count pause at dead bottom.
Leg Press - with toes in a typical calf raise position - kinda hard on the knees so I only use 2 plates per side and rep out - great quad burn
Stiff leg dl - up to 405 x 4 - these sets were supersetted with leg press - I was breathing hard
Nautilus Leg Press - seat at a 4 (I am squeezed in) - up to stack + 45 for 8 squeezed reps - those hurt in a real good way
Strive Leg Extensions - 2 sets of the stack for 12 + a drop on the last one
Strive Leg Curls - up to 160 x 8 + a drop
No lunges today - just did not have it in me
Did shoulders today, first shoulder workout since straining the left one a week ago. Went pretty well.
Shoulder press - seated DB - up to 80's x 6 + drop and burn
Behind neck press on smith machine - 45+35 each side x 4 + drop and burn, had pain on these so I took it easy
Side db raise - to 60's x 8 + drop and burn
Rear delt on pec dec - this is what poped my shoulder last week so I went really light and just did a lot of reps with pauses
Incline bp on smith - to 2-45's + 10 each side x 8 + drop and burn (I always finish shoulders with one chest move, it is just what I do
That was it.
The real news for the day is the bump that I have on my right hip. My hip has been sore for about a week, like there should be a bruise but there wasn't. Then last night I noticed a bump. My chiro and physical therpist think I may have bust or somehow damaged a bursa sack, but it seems to high for that to me, but I am no expert. If it is not better or gets worse after a couple more ultra sound treatments he is going to order an MRI to see exactly what is going on in there. It causes no pain during movement, just very sore to the touch. I AM SO FUCKING TIRED OF GETTING HURT!!!!!
Back, no deadlifts, they are a seperate day
I'll give weight progressions but only reps for final sets, I am lazy
Barbell rows 135, 185, 225, 255, 275x5
Pulldowns 160, 210, 240, 260 x 4 +drops
Low pulley rows 200, 245, 260 x 5 + drops
Double db row - 120's x 5 for 3 sets
Nautilus pullover machine - 170, 185, 215 x 6
Good workout, took only about 30 minutes, I was in a hurry so I kept a real quick pace.
Yesterday was chest, today was arms and deadlifting - missed arms over the extended weekend.
Chest was incline db press to 100's x 6, being careful with the left shoulder
incline bb press to 220 x 6
cable fly's to 21 (not sure of weight, stack goes to 24) x 5+ plus drop
Flat cable press to 23, same stack, x 5 + drop
Rear delt fly to 220 x 6, can do that for 20, but left shoulder is still loose
Today did barbell curls, close grip bench press, db curls, pushdowns, db skull crusher, hammer curls - got a good pump, went heavy on the first four exercises working to 6 rep weights.
135 x 8
225 x 3
315 x 3
525 x 1, came up smooth, should have done 535, next time
I am not doing dead lifts for reps right now, obviously, just warming up enough to do heavy singles or doubles.
Ok, Wednesday was legs, same as usual, squats, leg presses, extensions, curls, but I did some true hack squats (think of them as behind the back deadlifts) for the first time in a while - took them to 300lbs for a set of 8, it burnt and was hard because I did them last.
Thursday was shoulders, seated DB press, Hammer Strength shoulder press, side db raise, rear delt machine, incline DB press, db shrugs. Took everything pretty heavy, to sets of 6.
Today will be a back workout, minus deadlifting, I will save that for next Tuesday, I will report back with anything note worthy. I plan on doing bentover barbell rows probably up to 275 or so, pulldowns, low cable rows, dbl db rows, and finishing with pullups - probably just body weight, maybe one set with a little weight and then burn out. That is the plan, I will see what happens.
Clost grip bench press to 225x6, these are bugging my left shoulder a bit, but they were ok
Barbell curls to 135x6, 145x4
Pushdowns to 180x6 for 2 sets, stack plus 10 at my gym
Db curls to 65's x 6
Overhead rope extensions to 120x6 plus a drop
DB preacher curls to 45's x 6 + a drop
Lying db french press + hammer curls - burn out 15's x 30 each, really squeezed these - felt a great pump
That was it