Starting Over From Scratch.

Discussion in 'Training Logs' started by Sci, Apr 9, 2018.

  1. Sci

    Sci Well-Known Member

    Yep
     
    Jester likes this.
  2. Sci

    Sci Well-Known Member

    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
     
  3. _Simon_

    _Simon_ Active Member

    ... 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...
     
    Sci likes this.
  4. Sci

    Sci Well-Known Member

    Yeah, it’s rubbish, but I’m going to make the best of it and get in there when I can.
     
    _Simon_ likes this.
  5. NWlifter

    NWlifter Active Member

    single set, for all or just 15s?
     
  6. Sci

    Sci Well-Known Member

    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
     
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  7. Sci

    Sci Well-Known Member

    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.
     
  8. Sci

    Sci Well-Known Member

    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
     
  9. _Simon_

    _Simon_ Active Member

    Mate that weight is like my 4-5RM for that exercise haha so you're doin alright ;)
     
  10. Sci

    Sci Well-Known Member

    To clarify I’m using pounds, not kilos, since That is how the weights are labeled at my gym

    Thanks for the encouragement!
     
  11. _Simon_

    _Simon_ Active Member

    Ah yep I was aware (did the calculation), that's still my 4-5RM hehe
     
  12. Sci

    Sci Well-Known Member

    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.
     
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  13. NWlifter

    NWlifter Active Member

    your hammer bench is great, what's the conversion to BB bench?
     
  14. Sci

    Sci Well-Known Member

    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
     
  15. NWlifter

    NWlifter Active Member

    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.
     
  16. Sci

    Sci Well-Known Member

    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
     
  17. NWlifter

    NWlifter Active Member

    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?
     
  18. Sci

    Sci Well-Known Member

    Knees are locked down by a brace
     
  19. NWlifter

    NWlifter Active Member

    ok cool, never seen a hammer pulldown in real life
     
  20. Sci

    Sci Well-Known Member

    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
     

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