Butch's comeback log

IronSoul

Elite
Joined
Jun 8, 2014
Messages
3,112
Reaction score
4,651
Points
238
I bet they are after that. Heavy sets, amraps, and drop sets. But your chest was pumped as hell.


Sent from my iPhone using Tapatalk
 

Butch_C

Pony Boy
Joined
Jan 24, 2022
Messages
2,585
Reaction score
5,140
Points
198
Back day

Nautilus Plate Loaded High Row
35# x 18
70# x14
105# x 9
105# x 8

Nautilus Plate Loaded Row
90# x 3 x 8 <slow tempo, controlled with a 60 sec stretch at the end of each set>


Roman chair (back extension) BB rows
65# x 20
95# x 15
135# x 2 x 12


Nautilus Pull Over
3/4 stack x 12
full stack x 10

Single arm cable rows
55 x 13
66 x 10
77 x 7
 

Butch_C

Pony Boy
Joined
Jan 24, 2022
Messages
2,585
Reaction score
5,140
Points
198
Shoulders

Seated ohp with dumbbell side laterals between sets (15# didn't count reps)
105# x 12
125# x 8
145# x 3
155# x 1, 145# x 2, 125# x 4, 105# x 5, 85# x 6, 65# x 4 <drop set>


BB shrugs (slightly leaning forward )
225# x 2 x 15
315# x 2 x 10


Laying Cable Side laterals (snow angels)Super set with cable rear delt flys
21# x3 x 15 slow and controlled
Rear Delt flys
44# x 3 x 8
 

Butch_C

Pony Boy
Joined
Jan 24, 2022
Messages
2,585
Reaction score
5,140
Points
198
ARMs

Curls
Step up and then back down the red rack (red dumbbells that go from 5#-50# in 2.5# increments)
Start at 5# and do 5 reps at each weight all the way to 50# then back down to 5# in the 2.5 increments doing AMRAP at each weight.

Decline Skull crushers
36# x 20
56# x 18
66# x 16
86# x 10
106# x 6

Close grip bench superset with straight bar drag curls
Bench on left, curls on right

95# x 21's / 45# x 15
145# x 15 / 45# x 15
195# x 7 / 45# x 15
215# x 4 / 45# x 13

Cable reverse curls superset with cable/ rope triceps extensions

33# x 12/ 44# x 11
33# x 11/ 44# x 11
44# x 7/ 55# x 6

I was looking at the clock after skull crushers, thinking fuck I am only half way through an hour workout.
 

Butch_C

Pony Boy
Joined
Jan 24, 2022
Messages
2,585
Reaction score
5,140
Points
198
CHEST

Flat BB Bench press
135# x 15 wu
185# x 10
225# x 6
245# x 3
275# x 1.5
285# x 1

Incline bb bench
185# x 3 I hate the angle of the nautilus bench

225 x 2

Decline bb bench
185# x 7
225# x 4
245# x 3

Cable flys
77# ph x 9 neutral
77# ph x 7 Incline
88# ph x 8 decline


It's been almost a year back since my cervical disc/ nerve issues. I managed to beat my max bench by 10lbs, match my deadlift but have came up short on squat by about 50lbs from prior. Not worried about squat as I was not as focused on that lift as I was bench and deadlift. My squat previously was a lot higher than deadlift and was my best lift and still is.
 

Butch_C

Pony Boy
Joined
Jan 24, 2022
Messages
2,585
Reaction score
5,140
Points
198
Back day

Nautilus Plate Loaded High Row
35# x 18
70# x 16
105# x 13
140# x 8

Nautilus Plate Loaded Row
90# x 8 <slow tempo, controlled with a 60 sec stretch at the end of each set>
90# x 11 <rapid contraction, slow eccentric>
110# x 8,3,3,2 <rest pause>


Nautilus Plate Loaded Lat Pulldown
90# x 13 slow and controlled
140# x 10 slow and controlled


Roman chair (back extension) BB rows
95# x 15
135# x 2 x 12


Nautilus Pull Over
3/4 stack x 13
full stack x 11

Single arm cable lat pull downs, super slow
66 x 11
77 x 9
88 x 7
 

Butch_C

Pony Boy
Joined
Jan 24, 2022
Messages
2,585
Reaction score
5,140
Points
198
Shoulders

Seated smith ohp
95# x 12
115# x 8
135# x 6
160# x 3, 1, 1 (10 sec rest pause)

Nautilus Pec Deck (rear delt flys)
90# x17
110# x 14
140# x 9
130# x 11+6 partials

Cable side laterals superset with front raises
11# x15/ 14
16# x11/ 9

Dumbbell side laterals
40# just bottom portion for 30

Poor sleep due to work stress, not myself today.
 

Butch_C

Pony Boy
Joined
Jan 24, 2022
Messages
2,585
Reaction score
5,140
Points
198
But there's no better person for you to be.

Hope things get better at work so you can feel better soon. Stress really messes with mental health and everything else under the sun.
Thank you. The company I have worked for for 30 years has a buyout offer. I am the longest and highest paid employee, so it could go really really bad or good. It is the unknown that is scary. If it was just me I was responsible for I wouldn't care as much. I helped build the company from a 2 man shop to a 10mil per year business. I don't want to start over.
 

Bomb10shell

Lady Member
Joined
Jun 23, 2022
Messages
1,405
Reaction score
4,606
Points
153
Thank you. The company I have worked for for 30 years has a buyout offer. I am the longest and highest paid employee, so it could go really really bad or good. It is the unknown that is scary. If it was just me I was responsible for I wouldn't care as much. I helped build the company from a 2 man shop to a 10mil per year business. I don't want to start over.
Understandable for sure. The unknown is scary. If there is a buyout, hopefully they remember who helped them get there.
 

Slabiathan

The Lorax
Joined
Jun 21, 2022
Messages
1,467
Reaction score
3,933
Points
153
Just got caught up! I'm glad you were safe and just had some debris! And congrats on those PRs!
 

Butch_C

Pony Boy
Joined
Jan 24, 2022
Messages
2,585
Reaction score
5,140
Points
198
Terrible sleep last night. I could not get comfortable or turn off my brain. Laid there from 8:30 until sometime after 1 when I finally fell asleep (this is with 10mg melatonin and 3 Advil pm's). I never set an alarm, I always just wake up about 4am, not today. I woke up at 5:40, so no gym for me today. This day is starting off fantastic!
 

Slabiathan

The Lorax
Joined
Jun 21, 2022
Messages
1,467
Reaction score
3,933
Points
153
Terrible sleep last night. I could not get comfortable or turn off my brain. Laid there from 8:30 until sometime after 1 when I finally fell asleep (this is with 10mg melatonin and 3 Advil pm's). I never set an alarm, I always just wake up about 4am, not today. I woke up at 5:40, so no gym for me today. This day is starting off fantastic!
Lifting has shown me how important sleep is. Hope you can get some rest buddy!
 

Bomb10shell

Lady Member
Joined
Jun 23, 2022
Messages
1,405
Reaction score
4,606
Points
153
Terrible sleep last night. I could not get comfortable or turn off my brain. Laid there from 8:30 until sometime after 1 when I finally fell asleep (this is with 10mg melatonin and 3 Advil pm's). I never set an alarm, I always just wake up about 4am, not today. I woke up at 5:40, so no gym for me today. This day is starting off fantastic!
Sounds like we're having similar mornings. I might still get a lift in this afternoon, have to see how the day plays out though.
 

Butch_C

Pony Boy
Joined
Jan 24, 2022
Messages
2,585
Reaction score
5,140
Points
198
Well, my brain finally relented and let me have a good night sleep.

Arms

Close grip floor press
135# x 20 warm up
185# x 10
225# x 6
275# x 1 slow negative needed a bit of help getting it racked
225# x 5

Nautilus plate loaded preacher curl
35# (per hand) x 15 <I can't believe a certain member caused us to have to specify this lol>
50# ph x 11
65# ph x 8

Seated dumbbell triceps extensions
70# x 9
90# x 6
100# x 4 <a little help on rep 4 at the bottom>

EZ bar curls
60# x 14 (narrower grip)
60# x 13 (wider grip)
80# x 6 narrow straight to 6 wider

Had some time so we superset cable triceps push downs (v bar) with straight bar reverse curls.
55# x 14 / 33# x 12
55# x 13 / 33# x 12
 

Butch_C

Pony Boy
Joined
Jan 24, 2022
Messages
2,585
Reaction score
5,140
Points
198
Skwaaats

SSB
165# x 10 paused at bottom for a good stretch.
255# x 8
345# x 6
435# x 4
485# x 3
525# x 1
575# x 1 grinder but a pr

Leg Press
3pps x 14 with calf extensions x 10
5pps x 10 with calf extensions x 10
7pps x 5 with calf extensions x 6
9pps x 3
11pps x 1
 

New Threads

Top