Some recent workouts

[chemicallyengineered]

Re: Some recent workouts

May 10th
Increasing sets of standing db presses 10x10+20x10+30x10+40x8,
10,20,30,40x4
10,20,30x6
Incline bench rear laterals thumbs in towards the body 20x12, 20x12.5, 20x10.5
Seated side laterals with 5 second holds 10x8?, 10x7, 10x6
Bent over front raise 10x13, 10x13, 10x16


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[chemicallyengineered]

Re: Some recent workouts

May 9th
Seated incline db curls 15x13, 20x12, 25x11, 30x 9
Single arm preacher 22.5x13, 25x11, 27.5x1
Kneeling front double bicep cables. 20x13, 20x10, 20x9
Seated incline pressdowns. 30x15, 42.5x15, 57.5x12, 62.5x13
Over head ez bar extensions. 10x16, 15x13, 17.5x13
Dip machine 110x16, 120x13, 130x 11



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[chemicallyengineered]

Re: Some recent workouts

Ok folks here comes my backlog of workouts;
May 4th
Seated leg press machine calf raise toes out drop set 160x23, 120x13, 80x18
Bent over barbell row underhand grip back parallel to the floor(no 45 degree shit) 25x15, 45x15, 70x11, 80x6, 70x6
Overhand bar rowes on an incline bench(30 degrees) 25x11, 35x11, 45x8.5, 45x9
Behind the neck pull downs kai style(legs behind you instead of under the rollers, no using hip flexors to assist, all back) 110x15, 121x12, 126x11, 131x11(rest pause at 7 and 9)
Pretty wiped out for some reason so I'm doing good mornings instead of deads
Good mornings slow up and down 25x10, 35x10, 45x8




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[Trixie]

Re: Some recent workouts

I also have some pain coming from my rear delt down my tricep. I believe it's a pinched nerve. I'm stubborn so I probably won't do shit about it.


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No fun to be in pain. Guns01 suggested Graston therapy at a chiropractor for me, it was cheap and made a world of difference.

How is your progress? are you hitting your goals?
Thanks for your posts.

[chemicallyengineered]

Re: Some recent workouts

I also have some pain coming from my rear delt down my tricep. I believe it's a pinched nerve. I'm stubborn so I probably won't do shit about it.


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[chemicallyengineered]

Re: Some recent workouts

Today was chest
Seated calf drop set 80x11, 70x8, 55x7, 45x8
Rack flat bench, stops set so arms are at 90 degrees at lowest point, pause on rack 45x14, 55x11, 65x7(some pain in order delt tie in right side), 55x8(pain kicks in reps 7 and 8)
Plate loaded incline 45x15, 55x12, 65x10, 75x8
Around the world flyes 10x8, 10x6, 10x5
Pec deck seat at the lowest setting and hands in frame above handles to target upper chest 80x8, 80x8, 80x7


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[chemicallyengineered]

Re: Some recent workouts

Yesterday's leg workout
Extension/curls superset. 70x15, 80x15+12, 90x11+80x10, 90x9 then someone jumped on the fucking leg curl.
Front squats. Barx15, 10x13, 20x11, 30x12
Stiff leg deads 25x10 slow reps push hips forward to flex gluteus at the top, 35x10, 45x8-should have strapped in because forearms gave out first.
100 rep leg press 5 different foot positions for 29 reps each with no break 45lbs
Feet together and high, wide and high, wide and low, close and low and then traditional shoulder width mid platform.


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[chemicallyengineered]

Re: Some recent workouts

Yesterday's shoulder workout;
Kneeling rack presses to the front barx14, 10x14, 20x14, 30x10, 30x8
Kneeling cable Rear delt body parallel to weight stack with working arm farthest from tower 20x12, 25x11, 25x10
Sides incline bench 15x12, single arm 15x12+15x8r, 15x8, 15x9
Front raise on incline 15x10, 15x8, 10x8
Shrugs 45x14, 90x14, 135x9, 135x9



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[chemicallyengineered]

Re: Some recent workouts

OK, you crack me up when you say 'Arm workout' then the first lift is on the leg press. There must be a reason, I want to hear it.

I'm sorry I didn't realize I hadn't mentioned it before. Since my calves are my weak point I pick one exercise everyday for calves and do it first. Each set is only separated by 20 seconds. I had tried it previously with legs and liked the outcome so I figured I'd do calves now.


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[Trixie]

Re: Some recent workouts

Yesterday's arm workout
Leg press machine calf raise toes in 160x20,x12,x8,x9
Tricep press down on incline bench 44x15x2(mistake), 55x14, 66x12, 66x10
Plate loses dip machine 70x15, 90x12, 115x9, 115x8
Overhead single arm extensions 15x10, 20x10, 25x10
Seated incline cable curl ez bar 27.5x14, 33x14, 38.5x12, 44x12, 49.5x8
Seated incline db curls 45 degrees 25x10, 25x11, 25x?, 25x7
Cable hi pulley d handle 25x15, 30x12, 30x12, 30x11



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OK, you crack me up when you say 'Arm workout' then the first lift is on the leg press. There must be a reason, I want to hear it.

[chemicallyengineered]

Re: Some recent workouts

I do have to comment that both my elbows/triceps are aching during training. Yesterday it was mostly during the overhead movements. I do try and watch my range of motion to try and limit the strain. However I think because of the amount of tension on the joint in the overhead position it is just about impossible to feel no pain. I think I also have an impingement somewhere as I have some discomfort that runs from my subscap to rear felt and then down the back of the arm. It really sucks being old. On the bright side I got all five sessions in this week. Today is just gonna be a Home Depot trip to get stuff for some yard work and playing outside with vinny. Have a great weekend everyone!


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[chemicallyengineered]

Re: Some recent workouts

Yesterday's arm workout
Leg press machine calf raise toes in 160x20,x12,x8,x9
Tricep press down on incline bench 44x15x2(mistake), 55x14, 66x12, 66x10
Plate loses dip machine 70x15, 90x12, 115x9, 115x8
Overhead single arm extensions 15x10, 20x10, 25x10
Seated incline cable curl ez bar 27.5x14, 33x14, 38.5x12, 44x12, 49.5x8
Seated incline db curls 45 degrees 25x10, 25x11, 25x?, 25x7
Cable hi pulley d handle 25x15, 30x12, 30x12, 30x11



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[chemicallyengineered]

Re: Some recent workouts

Leg press machine calf raise toes out 180x20, 12, 8, 9
Incline barbell bringing bar to pause at my chin. 25x14, 45x13, 60x10, 65x8, 45x4 super slow negatives
Flat machine presses 45 degree angle with hands 45x13, 70x11, 80x9, 80x8
Incline fly 20x6 slow+3 regular, x4+4, x4+5
Incline Pullover 50x8, 50x7, 50x7



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[chemicallyengineered]

Re: Some recent workouts

Seated calf -95x11, 95x9, 95x7, 95x5 drop to 70x6 drop to 45x7+hold stretch at the bottom for a few.
Rack pulls barx15, 45x15, 90x15, 135x11, 160x10, 180x8
Seated cable row with v handle 121x12, 143x10, 148x10, 153x8
Tricep station underhand pulldowns ez bar
88x10, 88x10, 88x10
Pulldowns behind the neck 110x13, 121x10, 126x9, 126x8
Behind the back shrugs 45x12, 70x12, 90x12, 115x10


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[chemicallyengineered]

Re: Some recent workouts

A quick leg workout yesterday;
Standing calf raise in smith machine 2x25 under each foot 45x12,10,8,8
Superset curls and extensions 70x15, 90x15
80x15, 100x15, 90x15, 110x15
Leg press feet high and together 6x23, 7x12, 8x11, 8x10
Adductor 120x13, 120x11, 120x10
Abductor 130x14, 140x12, 140x11


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