They look like big, good, strong hands, don't they?

[IronSoul]

What are your goals with your training Wiz?

 

[Wizbang]

10/9/2024

A-Program
1/3 mile cardio warmup 116-120bpm
CCP 55x10, 115x5,120x5
T-Bar Row Bar(think its 25) x10, 55 x5, 60x5
Lat Raise Machine 40x10, 60 2x5
Lat Pulldown 100x10, 120x5, 140x5
Skull crushers 30x10, 40x5, 50x5
Preacher Curl 40x10, 55 2x5
Leg Extension 70x10, 100x5, 125x5

Some new exercises so feeling out proper weights, felt good and strong overall. Thank you again @CJ for the A/B split

@IronSoul I think my main goal has been developing some level of consistency in training just in general, this year has been the first time I've been consistently going to the gym in a decade. I am currently dieting down but eventually would like to start putting some meat back on my bones that isn't the padded stuff. I am finding my recovery to not be great and when I don't give myself adequate rest the next gym day suffers as a result. Trying to hit full body every 4th day or so. one warm up set with a lighter weight, then progressively heavier sets of 5 with the final being failure or close to.

I am pretty proud of myself at this point and always looking for insight for betterment in training. Did that answer the question? I am not sure if it did.

 

[CJ]

What are your goals with your training Wiz?

When he and I discussed it, he was looking to fill in the gaps of the full body training split that he was running. I asked him to give me his best/favorite exercises for each muscle group, then I suggested this layout, in an alternating A+B days to get the ball rolling, as he stated he's going to build upon it going forward...

Day A
-Converging Chest Press (chest, front delts, triceps)
-T Bar Rows, overhand grip (mid/upper traps, rhomboids, rear delts, erectors, glutes, hamstrings)
-DB/Machine Lateral Raises (lateral delts)
-Lat Pulldowns, neutral grip (lats, lower traps, teres, bis)
-Skullcrushers (triceps, inc long head)
-Preacher Curls (biceps)
-Leg Extensions (quads)


Day B
Lying/Seated Leg Curls (hamstrings, calfs)
Hack Squats (quads, glutes)
Incline Press of some sort (front delts, chest, triceps)
Seated Low Row, uh/neutral grip (lats, traps, rhomboids)
Dips (triceps, chest)
Lat Pulldowns, overhand grip (teres, lower traps, rhomboids, biceps)
EZ Bar Curls (biceps)


Reps/sets/etc... was not discussed. I left that to him, as it was not asked.

 

[IronSoul]

10/9/2024

A-Program
1/3 mile cardio warmup 116-120bpm
CCP 55x10, 115x5,120x5
T-Bar Row Bar(think its 25) x10, 55 x5, 60x5
Lat Raise Machine 40x10, 60 2x5
Lat Pulldown 100x10, 120x5, 140x5
Skull crushers 30x10, 40x5, 50x5
Preacher Curl 40x10, 55 2x5
Leg Extension 70x10, 100x5, 125x5

Some new exercises so feeling out proper weights, felt good and strong overall. Thank you again @CJ for the A/B split

@IronSoul I think my main goal has been developing some level of consistency in training just in general, this year has been the first time I've been consistently going to the gym in a decade. I am currently dieting down but eventually would like to start putting some meat back on my bones that isn't the padded stuff. I am finding my recovery to not be great and when I don't give myself adequate rest the next gym day suffers as a result. Trying to hit full body every 4th day or so. one warm up set with a lighter weight, then progressively heavier sets of 5 with the final being failure or close to.

I am pretty proud of myself at this point and always looking for insight for betterment in training. Did that answer the question? I am not sure if it did.

It absolutely did. I appreciate the answer. I can always offer my opinions and advice, but I think you are doing what you need to for the goals that you have in place for now. How is everything going for you so far? You should be proud of yourself man. Consistency is vital. Sometimes it's those days that we really don't feel like going and putting in the work, that really matter. Looking forward to following along your log man. Whenever you get to a point to change some things and have different goals in mind, I'll gladly help if you want.

When he and I discussed it, he was looking to fill in the gaps of the full body training split that he was running. I asked him to give me his best/favorite exercises for each muscle group, then I suggested this layout, in an alternating A+B days to get the ball rolling, as he stated he's going to build upon it going forward...

Day A
-Converging Chest Press (chest, front delts, triceps)
-T Bar Rows, overhand grip (mid/upper traps, rhomboids, rear delts, erectors, glutes, hamstrings)
-DB/Machine Lateral Raises (lateral delts)
-Lat Pulldowns, neutral grip (lats, lower traps, teres, bis)
-Skullcrushers (triceps, inc long head)
-Preacher Curls (biceps)
-Leg Extensions (quads)


Day B
Lying/Seated Leg Curls (hamstrings, calfs)
Hack Squats (quads, glutes)
Incline Press of some sort (front delts, chest, triceps)
Seated Low Row, uh/neutral grip (lats, traps, rhomboids)
Dips (triceps, chest)
Lat Pulldowns, overhand grip (teres, lower traps, rhomboids, biceps)
EZ Bar Curls (biceps)


Reps/sets/etc... was not discussed. I left that to him, as it was not asked.

Awesome man, glad you helped him out. Sounds like it is perfect for what he is wanting to do and his current goals, as I also said to him. Looking forward to seeing what he decides to do after this for putting the meat back on.

 

[Wizbang]

10/14/2024 (B)

5 min cardio warmup
Lying/Seated Leg Curls 50 3x5
Hack Squats 105lbs x 10, 165x5, 175x3
Incline Press 45lbs x10, 95x5, 135x5
Seated Low Row 70lbs x10, 100x5, 140x3
Seated Dips 80lbs x10, 125x8, 140x5
Lat Pulldowns 80lbs x10, 100 2x5
EZ Bar Curls 30lbs x10, 50lbs 2x8

Couple attempts at heavier weight, think I need to arrange when I do a particular movement on a given day, I did seated leg curls after squats (due to availability of equipment) and had nothing in the tank leg wise. Should be back to a regular schedule starting tomorrow which will definitely help. I also was probably slightly dehydrated today (already pumping some fluids in) and hadn't eaten in hours, not excuses just notes for reflection and correction.

 

[blundig]

Very well thought out answer to my question. Thanks

 

[blundig]

@snake knows what he's talking about but everyone is different. Nothing works like bent over rows(for me). Underhand grip never did it for me. I think it brought my biceps into things too much. Overhand grip and arch your back while bringing the bar to your belly button. No need to go to heavy especially if its a new movement for you. Concentrate on breathing and squeezing at the top and hold for a 2 count and then control the weight as you lower it and then right into the next rep.

You can do barbell rows on your 1st back day and then switch to cables on your next back day. If you're in a gym I really like Hammer Strength machines for back and chest.

This reminded me to go back to the two count process, which deepens my pump.

 

[Wizbang]

10/17/2024
(A)
1/3 mile cardio warmup 116-120bpm
CCP 60x10, 120x5,125x5
T-Bar Row Bar(think its 25) x10, 55 x8, 70x5
Cable Lateral Raise 40x10, 60 2x5
Lat Pulldown 100x10, 115x8, 140x5
Skull crushers 30x10, 40x8, 60x5
Preacher Curl 30lb x10, 45lb 2x8
Leg Extension 70x10, 100 2x5

Another workout in the books. Trying to increase rep range in some of the exercises over time. Did cable lateral raises due to a group of Patrick Mahome fanboys hounding the lat raise machine. Had a followup cardiologist appointment and he is shocked by my changes thus far, no magic ozempic, no fad diets, just trying to burn more than I take in, more water, more green vegetables, good quality proteins and trying to sleep well every night at the same time.

 

[Wizbang]

10/22 (B)
5 min cardio warmup
Lying/Seated Leg Curls 50 3x8
Hack Squats 105lbs x 10, 155x8, 165x5
Incline Press 45lbs x10, 95x8, 135x5
Seated Low Row 70lbs x10, 100 2x8
Seated Dips 80lbs x10, 120lbs 2x8
Lat Pulldowns 80lbs x10, 120 2x8
EZ Bar Curls 30lbs x10, 50lbs 1x8, 60 1x8

Ate like complete shit over the weekend, not proud of it but moving past it and back to the grind.

 

[Wizbang]

10/26 A-Program
1/3 mile cardio warmup 116-120bpm
CCP 60x10, 125x8, 125x5
T-Bar Row Bar(think its 25) x10, 50 x8, 70x5, 80x3
Lat Raise Machine 40x10, 65 3x5
Lat Pulldown 80x10, 130x8, 140x5
Skull crushers 30x10, 50x8, 70x3
Preacher Curl 30x10, 55x8, 60x5
Leg Extension 30x10, 50x8, 65x5, 85x3

Pretty decent workout, getting food back on track into a maintain mode, hitting 8k steps for the day.

 

[Wizbang]

10/30 B Day
1/3 mile cardio warmup 116-120bpm
Seated Leg Curls 50x10, 60x8, 70x8
Hack Squats 105lbs x 10, 175x5, 185x3
Incline Press 45lbs x10, 95x8, 135x5, 145x3
Seated Low Row 80lbs 3x10
Seated Dips 80lbs x10, 125x8, 130x5
Lat Pulldowns 80lbs x10, 130x8, 140x5
EZ Bar Curls 30lbs x10, 50lbs 1x8, 55lbs 1x5

Hit some good numbers, feel pretty good, went a little extra on some exercises and tried some heavier weights to get a feel for where I am in terms of strength, all in all pretty happy with the day. 8k steps.

 

[Berserker_D]

Log is looking good brother. Keep hitting that shxt hard! You got the right guys to help you make the changes you want

 

[Wizbang]

11/5
A-Program
1/3 mile cardio warmup 116-120bpm
CCP 60x10, 125x8, 130x4 (Failure on 5)
T-Bar Row Bar(think its 25) x10, 60x8, 70x5
Lat Raise Machine 35x10, 50 2x8
Lat Pulldown 30x10 (warmup), 80x10, 100x8, 120x3
Skull crushers 30x10, 50 2x8
Preacher Curl 35x10, 60x8, 70x5
Leg Extension 30x10, 50x10, 75 2x8

Some good, some not amazing. Felt my back the whole time in all those exercises which is a positive.

 

[Wizbang]

11/9/2024
B-Program
1/3 mile cardio warmup
Lying/Seated Leg Curls 50 3x10
Hack Squats 105lbs x 10, 175x5, 195x4
Incline Press 45lbs x10, 95x9, 135x5, 140x5
Seated Low Row (wide neutral grip) 70lbs x10, 100x5, 140x3
Seated Dips 55x10, 85x10, 120x5, 140x5
Lat Pulldowns 55x10, 100x10, 120x5, 135x5
EZ Bar Curls 35lbs x10, 55lbs 2x5

Good workout! Felt pretty strong, tried to give it my all, left the gym feeling pretty good.

 

[Wizbang]

11/13
A Program
1/3 mile cardio warmup 116-120bpm
CCP 45x10, 100x8, 135x5
T-Bar Row Bar(think its 25) x10, 50x8, 65x5
Lat Pulldown 60x10 105x8, 140x4
Skull crushers 30x10, 40 2x8
Preacher Curl 35x10, 50 2x8
Leg Extension 30x10, 50x10, 75 2x8

Felt ok, just didn't feel like I had fueled up properly before the trip in to the gym today, need to watch hydration better and also perhaps carb up a bit more before the gym.

 

[Wizbang]

11/16
B Program
1/3 mile cardio warmup (increased incline to get rate up)

Hack Squats 105lbs x 10, 155x7, 195x4
Incline Press 45lbs x10, 135x8, 150x5
Seated Low Row 60x10, 100x8, 130x5
Seated Dips 60x10, 100x8, 145x5
Lat Pulldowns 80x10, 105 2x8
EZ Bar Curls 45x10, 65 2x5

Good gym day, off now for a long walk!

 

[Wizbang]

11/20
A Program
1/3 mile cardio warmup 116-120bpm
CCP 50x10, 105x8, 135x5
T-Bar Row Bar(think its 25) x10, 70x8, 75x5
Lat Pulldown 60x10 85 x8, 105 2x5
Skull crushers 30x10, 40x8, 50 2x5
Preacher Curl 35x10, 55 2x8
Leg Extension 35x10, 55 3x5

Was up super early this AM and it has been a long day, gym had me beat but I went and put in the work.

 

[Wizbang]

11/24
Hack Squats 105lbs x 10, 155x8, 195x3
Incline Press 45lbs x10, 135x8, 155x5
Seated Low Row 60x10, 80 3x8
Seated Dips 60x10, 115x8, 130 2x5
Lat Pulldowns 80x10, 105x8, 125 2x5
EZ Bar Curls 35x10, 60 3x5

Increased volume in some exercises, refocusing on form for movements so lowered some weights, still seeing some improvements in terms of strength. The band plays on....

 

[Wizbang]

11/29
A Program
1/3 mile cardio warmup 116-120bpm
CCP 55x10, 115x8, 140x5
T-Bar Row Bar(think its 25) x10, 70x8, 75x5
Lat Pulldown 80x10, 115 x8, 145x5
Skull crushers 30x10, 40x8, 60x5
Preacher Curl 35x10, 70 2x5
Leg Extension 50x10, 75 3x5

Day late as the gym was closed on turkey day. Progress continues. Going to reevaluate diet this weekend and try to get that more dialed.

 

[Wizbang]

12/3
B Program
Warmup Walk 1/3 mile
Hack Squats 105lbs x 10, 125x8, 195x5, 205x3
Incline Press 45lbs x10, 135x7, 160x4
Seated Low Row 80 3x10
Seated Dips 70x10, 115x8, 140x5
Lat Pulldowns 80x10, 105x8, 145x6
EZ Bar Curls 35x10, 55x8, 75x3

Noticed I felt sapped by eating dinner 30ish mins before hitting the gym tonight, not going to make that mistake again.