Month: December 2021

The Workout:
Band Facepulls – Some
Cable rows – some

Bench Press
45 x 5
95 x 5
135 x 3
135 x 2
185 x 1
135 x 6

Close Grip Bench Press
95 x 8
95 x 10
95 x 10

DB Shoulder Press
45 x 10
45 x 10

Chest Supported DB Rows
50 x 10
50 x 10
50 x 10

Pullups
2, 1, 1
Close to being able to do sets of these. Most likely just need 2-3 week ramp up if wanting to specify.

Pulldowns – some

Scap Pullups
5, 5

Barbell shrugs
155 x 10
245 x 5
155 x 10

DB Skullcrushers
10 x 8
10 x 8
10 x 8

Pushdowns
Hammer Curls

Pulldown abs
40 x 15
40 x 15
40 x 15

Need to get more of a pump and get warmer before doing presses.
Since moving into a hypertrophy phase I need to start adding back off sets after my ME singles and get in shape doing some reps.

Thoughts:
Today’s workout felt pretty good while I was doing it. I am in a moderate deload this week so I didn’t go crazy with any of the load. Some good things happened today though. First off I was able to flex my triceps and felt 100% good doing that. I haven’t been able to do that for months. My right shoulder is starting to feel good pressing finally as well. I also managed a couple pull ups. I feel like I can start actually training my upper body again rather than living in state of limbo. That being said I am typing this 6 hours after the workout and my shoulder feels slightly trashy, so we’ll see in a couple days if steps forward are warranted or if I keep hanging out in limbo.

The plan going forward is to start doing hypertrophy training for a while and really build up a base over my whole body. My strength is pretty good with my lower body and even my upper body if I am able to do a couple pullups. I just want to build slowly right now with my strength and get muscle all over so I am more resilient to injury. Progress the last 6 months has been good so I think its time to pump the brakes and just build fitness and muscle mass before pushing strength again.

The Workout:

Lower abs feeling all trashy. Hernia repairs all aggravated and hurting.

Goblet Squat
20 x 5
20 x 5
20 x 5

Light laying leg curls
Hip abduction machine
50 x 10
70 x 12
70 x 10

Hip Thrusts
10, 10

Standing BW calves
10, 10

Whole body hurt and feeling tired, just need to throttle back a bit.

Band Facepulls
Cable rows
Db Bench
20 x8
30 x 5
40 x 6
50 x 5
50 x 5
60 x 6

Close Grip Bench Press
135 x 5
135 x 5

Db Shoulder Press
35 x 10
40 x 10

Chest Supported Row Machine
90 x 10
90 x 10
90 x 10

DB Shrugs
55 x 10
55 x 10
55 x 10

Band Pull Aparts – 2 sets
Close Grip Pulldown Machine – 2 sets
Cable Pushdowns – Some
Hammer Curls – Some

Pulldown Abs
40 x 12
40 x 12
40 x 12

Squats
405 x 1
Felt like there was more in the tank here. Took the progress and moved on though. Acting all SMART.

Romanian Deadlift
185 x 5
185 x 5
185 x 6

Step ups
12, 12

Back Raises
15, 12, 12

Pull throughs
60 x 10
80 x 10
70 x 10
60 is the right weight to use on these to actually feel it in hams and glutes.

Hip abduction machine
110 x 15
110 x 15
110 x 15

Goblet squat
50 x 20

Standing BW Calves
20, 20, 25

Laying leg curls – some
Kettlebell Push-Out Abs – A couple

The Workout:

Cable facepulls – some
Close grip pulldown machine – some

DB Bench
20 x 12
30 x 10
40 x 8

Shoulder Saver Pad Bench
45 x 3
95 x 3
135 x 1
185 x 1
225 x 1
This felt easy enough, but needs to be build back up. Pec tendons were feeling the weight a bit more than I like.

DB Shoulder Press
35 x 10
20 x 10
20 x 10

Close Grip Incline Press
45 x 5
95 x 5
95 x 5

Cable Rows – Some

Chest Supported Machine Rows
90 x 8 – 5 sets

Barbell Shrugs
245 x 8
245 x 8

Db Shrugs
55 x 10
55 x 10
55 x 10

Db curls
Side Raises

Workout:

DE Squats with SSB
205 x 3 – 10 sets.

Speed Deadlifts
225 x 2 – 5 sets

Reverse lunges
12, 9

Back raises
35 x 10
35 x 10
35 x 12

Hip thrusts
30 x 15
30 x 12
30 x 12

Hip abduction machine
130 x 10
110 x 14
110 x 10

Leg Raises
15, 15

Seated calf raises
90 x 12
90 x 12
140 x 10
140 x 10

Laying Leg Curls – Some

Grip was feeling weak today.
Had a lot of trouble staying tight since I ate before lifting. I felt bloated up and unable to keep it all tight.