MattM Posted November 17, 2015 Share Posted November 17, 2015 (edited) Not sure how much different this would be but I've been left extremely sore in the chest doing paused dumbbell flyes, maybe throw those in one workout and see if you like them? Edited November 17, 2015 by MattM Quote Link to comment Share on other sites More sharing options...
dpc Posted December 3, 2015 Author Share Posted December 3, 2015 Not sure how much different this would be but I've been left extremely sore in the chest doing paused dumbbell flyes, maybe throw those in one workout and see if you like them? Where are you pausing? At the top or bottom? Quote Link to comment Share on other sites More sharing options...
dpc Posted December 3, 2015 Author Share Posted December 3, 2015 Been out a while due to back issues. 11/28/15 Back DB Row 30x10 40x10 50 6070 Hammer strength ISO High row (one arm at a time) 45x10 60 75 85 (alternating hands this set) Neutral grip mid length heavy pulldown to nose area 105x10 120x10x2 Shrug with standing calf raise machine (trying something different) 3 second pause at top 55x10 75x10x2 Calves 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted December 3, 2015 Author Share Posted December 3, 2015 11/30/15 Interesting chest day Incline DB press 20x10x2 25x10 35 - after two or three reps I realized my right elbow was absolutely killing me. I couldn't stabilize the weight. I quickly stoped and put the weights away. I moved my arm around and felt no pain. Nothing at all wrong. Life Fitness chest press machine Started to press a light weight to see how it felt and my elbow killed. Once I stopped pushing, all the pain went away. I became very frustrated but worked through the rest of the session and made a lot of changes for the day Pec fly 55x20x5 I did this with intensity since this had no ill effect on my elbow Front DB raise 15x10x3 Side delt machine 40x10x2 50x10 Cable stack face pull 17.5x20 17.5x15x3 On the last three, I really tried to concentrate on moving the weight with my rear delts and not my bi's. I feel it worked a lot when I slowed down and methodically thought about it. 12/2/15 Arms Just went to my gym here at the apartments to do some arm stuff. Never felt any pain in my right elbow I did: cable stack straight bar pushdown cross chest curls tate presses db preacher curls overhead tri extenstion with cable stack reverse grip ez bar curls with cable stack 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 4, 2015 Share Posted December 4, 2015 It couldn't be some kind of tendonitis could it? Quote Link to comment Share on other sites More sharing options...
dpc Posted December 10, 2015 Author Share Posted December 10, 2015 It couldn't be some kind of tendonitis could it? Never had that issue and don't know why I would get it now. But as you will see in my future posts.... 12/6/15 Back Tbar row 25x8x2 40x8 55x8 65x8 75x8 85x8 Close grip neutral grip pulldown 85x12x2 100x10 105x10 Pull over machine 80x10x3 BB shrug 135x20x3 12/9/15 Chest Decline hammer strength 25x10x2 35x10 45x10 55x10 60x10 Hammer strength wide chest 35x10 50x10 60x10 65x10 Stretch push ups 8 reps 6 reps DB Press 25x15x3 Face pull with cable stack 25x15x5 Absolutely no issue with my elbow. In fact, felt really good. 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted January 16, 2016 Author Share Posted January 16, 2016 The last few weeks I've been doing stuff at the gym but not motivated to write it down. Nothing ground breaking. With that said, I discovered a Nautilus pull down machine at my gym that I fell in love with. I don't have the physical energy to do what I used to do so I've decided to do this: Two workouts a week. First lift of each day will either be a heavy upper body or lower body compound lift and then some general accessory stuff after. The compound lift will be either a single, trip or five reps. I probably won't go to absolute failure, but I want to put in some good work. Today was the first day of this. 1/15/16 Lower body Warm up Rack pull from about 2 inches below knee 95x5 115x5 145x3 175x3 195x3 215x3 Wanted to hit 225 but this was the most work my lower back has done in a long time and I didn't want to push it for stupid pride. Leg extensions 70x15x5 Abs Quote Link to comment Share on other sites More sharing options...
MattM Posted January 16, 2016 Share Posted January 16, 2016 Simple and straight forward. I like it. I have wendler's two day a week book if you want that by chance Quote Link to comment Share on other sites More sharing options...
dpc Posted January 16, 2016 Author Share Posted January 16, 2016 Yeah I would like that. Is it just apart of one of his bigger books? I know that he mentions it in another book but does he have a book just for that? Quote Link to comment Share on other sites More sharing options...
dpc Posted January 20, 2016 Author Share Posted January 20, 2016 1/19/16 Upper Warm up Military Press barx5x2 60x5 75x3 90x3 100x3 110x2 My goal when I started was 105 for 3 so I'm happy with 110 for 2. Hammer strength bench 35x8 45x8 55x8x2 Incline DB fly 20x10x3 New Life Fitness seated row 40x12 55x12 70x12 85x12 Pulldown with mid neutral grip 85x10x2 100x10 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted January 21, 2016 Author Share Posted January 21, 2016 1/21/16 Lower body Abs Wide stance leg press 90x5x2 140x5 180x3 230x3 255x3 275x3 300x3 Wanted to squat but my lower back felt weak so did this instead. Felt good. Feet are as wide as possible but the platform for this leg press isn't that wide. Lying Leg Curl 40x15 60x15 70x15 Back extension 3 sets of 15 Quote Link to comment Share on other sites More sharing options...
dpc Posted January 27, 2016 Author Share Posted January 27, 2016 1/26/16 Upper body Warm up Bench Barx5x2 65x5 85x5 105x3 125x1 140x1 One hand db side raise while leaning with a support 10x12x3 Flat bench db fly 20x10x3 New life fitness seated row 70x12 85x12x2 Nautilus pull down 80x12 95x12x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted February 2, 2016 Author Share Posted February 2, 2016 1-31-16 Lower body Rack pull a couple of inches below knee 95x5 115x5 145x5 Add belt 175x3 195x3 215x5 This was my goal and I did it. Two more reps than last week but the best part is very little soreness today. After I did it last week my back killed for two days. Today I'm fine. I had to wait 20 mins to use the rack and therefore the gym was closing when I finished this. I went home and did 4 sets of 15 body weight box squats and some abs Quote Link to comment Share on other sites More sharing options...
dpc Posted February 6, 2016 Author Share Posted February 6, 2016 2-3-16 Upper Warm up Military press Barx5x2 60x5 75x5 Add belt 90x3 100x1 115x1 On a new med and missed the timing of taking it. Ended up pretty dizzy in the middle of the lift. Wanted to accomplish more but happy. Hammer strength incline press 45x8x4 Chest fly machine 55x15 65x15x2 Wide grip pull down 85x12x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted February 7, 2016 Author Share Posted February 7, 2016 2-6-16 Lower Leg press (all weight is not including the 118 lb sled) 90x5x2 140x5 180x3 230x3 260x3 290x3 320x3 20 pound increase from two weeks ago Abs Back extension 3 sets of 10. Tried to squeeze my glutes to get back up but not sure it worked 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted February 8, 2016 Author Share Posted February 8, 2016 2/8/16 Upper Push ups on a barbell that is about 18 inches high 15 12 12 Incline bench with fore finger on ring Barx5x2 65x5 85x3 100x3 115x1 125x1 A couple of weeks back I benched 135 for 1, then last week I pressed 115x1, so my goal today was 125x1. Could have maybe done 135 if I had a trusted spotter Incline dB fly 20x10x3 Barbell shrug with 3 second pause at top 135x10x3 Hammer strength pull-down (one arm at a time) 45x10 55x10x2 On a side note I do a lot of random stuff throughout the week while at home. I'll do band push downs or band pull aparts. Abs. Pull ups. Body squats. Quote Link to comment Share on other sites More sharing options...
dpc Posted March 12, 2016 Author Share Posted March 12, 2016 Tore a muscle in my neck. It's back to normal. Been dealing with headaches everyday for that past few months. Makes my motivation low. 3/4/16 Incline dB press 20x10 20x10 30x10 30x10 40x20 Chest fly machine 3 second descent 55x10x4 Seated row with close grip neutral 45x15 60x15 75x12 75x12 Hammer ISO front pull down 45x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 13, 2016 Share Posted March 13, 2016 I liked doing dumbbell incline pressing quite a bit last week, how is it feeling for you? Any news about the bulging disc? Quote Link to comment Share on other sites More sharing options...
dpc Posted March 13, 2016 Author Share Posted March 13, 2016 3-11-16 I wrote this workout yesterday but it didn't post? Anyways, just posting it again but I'm directly transforming to my phone so it won't be edited and look pretty. It'll make sense to me though. Military 5 Bar 55 65 75 85 Add belt 95 95 One arm row 8 40 50 60 60 Nautilus pull down 12 75 90 105 15 Hammer strength incline 45 45 45 Incline db chest fly 12 20x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 13, 2016 Author Share Posted March 13, 2016 1 hour ago, MattM said: I liked doing dumbbell incline pressing quite a bit last week, how is it feeling for you? Any news about the bulging disc? Not serious. They have no idea why it's doing that. On another note, my ankle has been really hurting a lot lately. I expect it to have the accident that happened 16 years ago but now it's getting bad. I got an x-ray of it and it is fine. No breaks or cracks. No signs of arthritis. Nothing. The doctors said I should feel no pain at all. So now I'm getting an mri of the ankle to try and learn what it is. Very slim chance, but doc says I may have developed a Phantom limb situation where my brain thinks it's in pain but it shouldn't be. Only happens to a few hundred thousand people a year so chances are low. But no sign of why I should feel pain now. Quote Link to comment Share on other sites More sharing options...
dpc Posted March 18, 2016 Author Share Posted March 18, 2016 3-17-16 Upper Incline db bench 20x10x2 30x10x2 35x10 45x16 Goal here was 45x20. Hopefully can get it in a few weeks. Hammer strength decline press (weight per arm) 45x10 55x10x2 PEC fly machine (3 second descent) 55x10 65x10 75x10 followed by 15 mini reps at contraction One arm db row 40x10 50x10 60x10 Nautilus pullover (hard squeeze at bottom) 65x10 75x10x2 First time I've done this machine for actual weight. I usually use as a very light warm up. We will see tomorrow if I wake up sore from it. Cable stack ab work On my way home I pulled over to a hill and decided to run it. Not a massive hill, whether in length or incline, but still a hill. Ran up it, walked down, then turned and ran right back up. Did that 10 times over 2 sets. Quote Link to comment Share on other sites More sharing options...
MattM Posted March 18, 2016 Share Posted March 18, 2016 Hill sprints! Bad ass, I hope it felt good man. I love pullover machines, I rarely get to use one but I would put them for last like you did this time. Quote Link to comment Share on other sites More sharing options...
dpc Posted March 19, 2016 Author Share Posted March 19, 2016 On 18/3/2016 at 8:12 PM, MattM said: Hill sprints! Bad ass, I hope it felt good man. I love pullover machines, I rarely get to use one but I would put them for last like you did this time. We have two at this gym: cable stack and plate stacked. I need to work on my positioning when doing them. My tris are really sore from it and I know it's from that because it's the top of my tris. Quote Link to comment Share on other sites More sharing options...
dpc Posted March 19, 2016 Author Share Posted March 19, 2016 3-18-16 Went to the apartment gym and did some small, quick stuff. All of this was for the muscle, not heavy weights. 25 pull ups 5 sets of 20 face pulls 3 sets of db side raises 4 sets of hammer curls supersetted with 4 sets of cable pushdowns with straight bar Quote Link to comment Share on other sites More sharing options...
dpc Posted March 20, 2016 Author Share Posted March 20, 2016 3-19-16 Lower Box squat on 7 boxes (the boxes are those fitness step boxes) Barx5x3 Very tight left hamstring 95x3 115x3 Add belt 135x3 155x3 First squat I've done in a loooong time and first leg workout I've done in 3 or 4 weeks. All things considered I'm decently happy about it. I feel I could have done more but my back is going to be real sore tomorrow so I didn't want to do real damage today. Leg extension 70x15x2 85x15x2 Seated leg curl 55x15x3 Cable stack abs Wanted to run hills again today but my legs were fried 1 Quote Link to comment Share on other sites More sharing options...
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