Sep 24, 2023 - Great back day. New low on the scale. No progress on the first two movements but passed that I was able to start adding reps here and there.
I normally use this outer grip on the iso row and treat it as a rear delt movement. Noticed more feeling in the lat when I grab the inside so I'll be prioritizing that for a few weeks. Also hadn't done a lat pushdown in a while. Those felt great. I tried using less ROM and rather than letting it pull my arms up over my head. Felt very productive even at the end of training.
Barbell cable row
140x8 1 body english partial
140x8 1 body english partial
Close grip cable pulldown
Plate loaded iso row
115x9 Outer grip
90x8 Inner grip / start higher / prioritize this grip as a separate movement
Hammer strength plate loaded iso pulldown
Chest supported T bar row
90x7 2 partials
70x9 2 partials
Sep 25, 2023 - Shoulders and arms. Goddamn glorious. Had plenty of time to eat before training and boy was the pump pumping.
Added weight in some of the movements I don't do as much. Not so much in the daily drivers. There's a lesson to be learned in there somewhere.
Sep 26, 2023 - Mobility/Leg day. Spend 40 minutes stretching and doing mobility work. I work the tib raises in there, along with the some foot elevated split squats. Knee feels great through the whole ROM but I can still tweak it if I have any weight on it while I'm using it turn.
Added a little weight to the hip thrusts. Leg curls variations felt great and I'm going to add more weight to the extensions next time.
Woke up down another half pound. Got another order of meal prep coming today.
Taking a rest day, maybe two. I've had a slight cold for a couple days now so I'm going to take it easy and hopefully this thing will flush out sooner than later.
Sep 29, 2023 - Woke up another lb down. Decent lifts. Added reps here and there. Finished with a little elliptical. I fucking suck at keeping the volume down. Even with only 2 working and 1 back set, 8 movements may be a bit much.
Oct 1, 2023 - Legs. Beat as shit. Running on no sleep and not much food. I was in a such a bad I just wanted to get some movement in.
Spent 40 minutes stretching and working on mobility. Almost able to get my palms completely flat on the ground. Was able to get some squats in now that the knee is feeling better. Took it easy and focused on spreading the floor. I want my form crispy as I start working these again.
The straight legs deads are coming back. Did a few with just one plate and they felt amazing. Very excited. Nothing else really moved easy. I am definitely out of gas.
Oct 3, 2023 - Decent chest/press day. Felt like I was dragging this morning even though I slept in. May be still feeling the lack of sleep from the weekend.
Still had productive lifts. No PRs but I added back reps/weight I lost the last time I was pressing. Body weight is 178.6. Ate some junk while I was sick and went back up to 182.
Oct 5, 2023 - Arms. Had a pretty shitty day at work. Was not in a good mood so I did something easy/fun. Added weight on a few movements. No all time prs but weights I was moving when I was 190+.
Bodyweight is sticking between 177-179. Going to take two days off from training and then do legs at planet fitness so I can use the leg press now that my knee is feeling better. Pretty happy I was able to more or less rehab it with patience.
Tricep flex posted for you consideration
Woke up at 176.6. I can actually pull a vacuum now and not just suck in my gut. I've noticed if I stall at a weight for 4-5 days eating a little extra for a couple days will help me drop lower by the end of the week.
The time off from the gym may have something to do with it too. Clocked 8-9 hours of sleep two days in a row now.
Oct 10, 2023 - Added weight back to my SLDL. Still no PR but nice to see progress since adding it back in. Mid row top set will start heavier next session. Tendonitis was flaring after pressing yesterday but it wasn't bad today. Only felt it a little on the iso pulldown and easing up the grip, focusing on the pull, kept it from flaring up again.
Straight Leg Deadlifts
255x3 Last rep sloppy
Hammer strength plate loaded iso pulldown - Single arm
80x6 Drop next set
Nautilus nitro plus mid row - add weight next time
185x5 2 partials / drop next set
140x6 2 partials