So I just finished a 2 week deconditioning period, and during that time found out that Gold’s Gym won’t let me get out of the 2 year contract, so fuck it, decided to go back to the commercial gym workout for awhile. The home barbell set is there when I need it. 1st day of 15s Lifting Log Frequency: 3 times per week. 15s, 10s, 5s, SD front split squats 75x15 Hammer Bench 180x15 Hammer Pulldowns 140x15 DB rows 55sx15 Standing Press 70x15 Uni Calf Raises 50x15
... so bizarre this contract stuff with gyms, I don't get it. I mean business-wise I get it, but just the locking people into a set unbreakable contract for a gym is so strange...
Right now, I’m just doing one or two warmup sets, then a single working set to near failure. I do multiple sets for calves and rotator cuff. Today’s workout: Smith split squats: 135x10 Hammer Bench: 220x9 Hammer Pulldowns: 200x9 Incline DB Bench: 60x9 DB Rows: 70x9 Standing Press: 100x7 (Delta were weak from the other bench pressing) Rear Cable laterals: 10x10 2 sets Uni Calf Raises: 90x10 2 sets
Smith split squats: 145x7 Hammer Bench: 230x9 Hammer Pulldowns: 210x9 Incline DB Bench: 65x8 DB Rows: 75x9 Standing Press: 100x10 Rear Cable laterals: 10x3x10 Uni Calf Raises: 95x2x10 Pretty close to failure, maybe one or two reps left on these. I quit the set before my form becomes questionable. I’m only doing one work set until I stall. Then I’m going to start a new cycle with multiple sets.
Smith split squats: 145x10 PR Hammer Bench: 230x9 Hammer Pulldowns: 210x9 Incline DB Bench: 65x10 DB Rows: 75x10 Standing Press: 105x9 PR (pathetic to be a PR, but in the past shoulder issues plagued me, not any more!) Rear Cable laterals: 12.5x2x10 Uni Calf Raises: 100x2x10
To clarify I’m using pounds, not kilos, since That is how the weights are labeled at my gym Thanks for the encouragement!
My goal is to get 10 reps with 150 pounds one day.... btw, these aren’t strict reps. I’m going only down to about my chin with the bar, not full into the sternum as I find that just limits things and puts strain on the rotator cuff.
I’m not sure, but I definitely can’t strict flat bench a 230 pound barbell 10 times. These are more like a ¾ partial rep range on a decline bench. Hits the pectoral perfectly
OK cool. Yes, it's muscle work that's important, not 'strength' performance, .. I have a powertec, it's a leverage machine, seems loads are about .70 compared to actual load.
Everything was a max effort Menzteresque ball buster set. Last Day of HIT low volume training. Next workout, Start over cycle with multiple sets. Smith split squats: 150x10 PR Incline DB Bench: 70x9 DB Rows: 80x10 Hammer Bench: 235x10 Hammer Pulldowns: 215x9 Standing Press: 110x8 PR kick ass, lockout of 8th rep was a bitch, but I nailed it. Dude next to me was watching like... “he’s not going to make it,” I was shaking and pressing so slowly upward. I dropped the barbell on the mats in triumph. Rear Cable laterals: 15x3x10 PR in external rotator, rear delt work. Shoulders are healthier than ever before. Uni Calf Raises: 100x3x10
great ending there, cool! PR's, and great lifts! hey, how do you a pulldown with more than you weigh? Wouldn't you just go up instead of it coming down?
15s, 1 work set each Smith split squats: 115x (all exercises 15 reps) Incline DB Bench: 60x DB Rows: 60x Hammer Bench: 180x Hammer Pulldowns: 170x Standing Press: 85x Rear Cable laterals: 12.5x Uni Calf Raises: 80x
