Training away my gay thoughts log.

[JeffGoldblumLips]

Apr 5, 2024 - Shoulders and arms. Always fun lifts. Right elbow is really barking at me during curls. May have to stretch my biceps out more. After the incline db curls it felt great. Never had an issue with this elbow before. Wondering if it's GH related as it seemed to start a few days after I started taking it. I don't have any tingling and my dose is low so I'm leaning towards just general strain.

Assisted Pull Up
-50x5
-50x7

Lateral raise machine
40x10
40x13
40x9

High incline dumbbell press
60x12
60x10

Dumbbell Lateral Raises
20x13
20x10 - Drop
15x amrap
10x amrap
5x amrap

Upright Rows
60x6
60x10

Bench supported rear delt flys
15x10
15x12 - Drop
5x amrap

Dumbbell french press
25x10
30x8
30x8

Cambered bar cable tricep pushdown
65x8
65x8
65x6 - Drop
42.5x amrap
25x amrap

Incline dumbbell curls
20x10
20x9
20x10

Cambered grip incline skull crushers
50x10
50x10

Nautilus nitro plus bicep curl - single arm
65x8
65x8

 

[JeffGoldblumLips]

Apr 6, 2024 - Good ass leg day. No big PRs. Pain free and got a sick glute pump.
After the gym I drove one town over to stake out a delivery. We've been getting charge backs from a customer placing orders using stolen cards. He knows enough to block/change his IP and have them delivered somewhere he doesn't live but we got his plates/him on camera today.

Legend fitness plate loaded standing calf raise
160x13
165x10
135x9

Seated leg curl
205x15
205x13

Arsenal strength hip thrust
250x10
250x9
250x9

Bulgarian split squats
0x10
0x10

Nebula prone leg curl
50x8
50x7

Arsenal strength leg extensions
60x12 - Lean back
60x12

Nautilus power plus leg press - Single leg
90x10
115x10
125x8
125x10

Incline ab crunch
0x10
0x8
0x7

 

[JeffGoldblumLips]

Apr 7, 2024 - Back/pull. Had a lady tagging a long. The mansplaining I had to do really took away from the intensity. Decent session.

Assisted Pull Up
5
4
-40x5
-40x5

Nautilus leverage high row
80x6
80x7

Reverse grip pulldown
160x7
160x7

Nautilus nitro plus mid row
215x10
215x7

Bent over row smith
140x8
140x10

Close grip cable row
160x10
160x8
160x8

Single arm dumbbell rows
60x10
60x10

Rodgers 3-way row underhand grip
135x6
135x8
135x7

Assisted Pull Up
-50x4
-50x4
-50x0

Nautilus pro v-tricep extension
155x11
155x9

 

[JeffGoldblumLips]

Apr 12, 2024 - Push/chest. First day back in almost a week. No PRs but not decreases in strength. Shoulder barked a little after the DB pressing but this morning it's all good.

Nautilus nitro plus vertical chest press (warm up)
80x15

Low incline dumbbell press
80x9
80x5

Close grip bench
115x8
135x10
135x9

Body Masters seated chest fly
70x8
70x7

Nautilus nitro plus vertical chest press
155x8
155x6 Rest pause next set
155x3

Nautilus nitro plus pec fly
50x8
50x8

 

[JeffGoldblumLips]

Apr 13, 2024 - Back/pull. Big jump in pull ups. Glad I started training these again. Some progress in the lifts I don't train as often. Finished with 20 minutes of recumbent bike.

Assisted Pull Up
6
6
-60x8

Bent over row smith
140x10
140x8

Reverse grip pulldown
160x6
160x6

Rodgers 3-way row underhand grip
135x8
135x8 - Rp next set
135x5

Hammer strength plate loaded pullover machine
55x8
55x7
55x7

Crossbody single arm pulldown
57.5x9
57.5x6

 

[JeffGoldblumLips]

Apr 14, 2024 - Legs. Good ass leg day. Backed off the weight and increased the volume. Pain free, no nausea, and the quad/glute pump had me feeling like a bad bitch.

Legend fitness plate loaded standing calf raise
140x11
140x12
140x8

Arsenal strength hip thrust
230x10
230x10
230x10
230x10

Nebula prone leg curl
50x9
50x9
50x6

Bulgarian split squats
0x10
0x10
0x10

Nautilus power plus leg press
90x10
115x8
115x10
115x6

 

[JeffGoldblumLips]

Apr 17, 2024 - Chest/push. I remember this feeling pretty good.

Low incline dumbbell press
80x8
80x7
80x5

Incline bench cable tower fly
30x10
30x8
30x6 - drop next
20x6
15x7

Nautilus leverage seated chest press
90x9
90x6 - drop next
70x6

Nautilus nitro plus vertical chest press
155x8
155x7
155x7

Body Masters seated chest fly
70x8
70x7

 

[JeffGoldblumLips]

Apr 18, 2024 - Back/pull. Tried out the new handles I got. Helps me target rear delt more on the 3-way row and lets my hand turn on the high row. Outside of this I can't see much use for them at this gym. They were ok on the pulldown but if they could be more secured to the bar I would give them a 10/10.

Pull Up
7
6

Nautilus leverage high row
70x8
70x6

Rodgers 3-way row flex grip
90x9 Rear delt
90x8
90x8

Flex grip straight bar pulldown
140x6
140x7

Nautilus nitro plus mid row
215x8
215x6
215x5

 

[JeffGoldblumLips]

Apr 20, 2024 - Legs. Going to use the booty builder instead of the arsenal hip thrust for a while just to switch things up. It's also very nice to use a stack instead of loading plates.

Legend fitness plate loaded standing calf raise
160x12
160x10
160x8 - Drop next
110x9

Booty builder machine
176x10
198x10
198x10
198x8

Seated leg curl
205x13
205x7
205x7

Bulgarian split squats
0x10
10x10
10x10
10x10

 

[JeffGoldblumLips]

Apr 21, 2024 - Push/chest. I don't recall much about this one.

Pull Up
5 - 2 partials
5

Assisted Pull Up
-40x5

Low incline dumbbell press
70x7 Slow tempo
70x5
70x5

Body Masters seated chest fly
70x10
70x10
70x8

Nautilus nitro plus vertical chest press
155x9
155x6
155x7

 

[JeffGoldblumLips]

Apr 27, 2024 - Push/chest. This one felt so good. Something about that first session back after 6-7 days off. Pump was pumping.

Nautilus nitro plus pec fly
50x8
65x8
65x10
80x8

Low incline dumbbell press
35x6 Warm up slow tempo
45x5 "
55x5 "
70x5 "
80x6 Slow reps
80x5 "

Incline bench cable tower fly
30x10
30x6 - Drop
25x7
20x8
15x6

Low to high cable pec fly
15x8
15x10

Nautilus nitro plus vertical chest press
155x9
155x7
155x6

Nautilus nitro plus bicep curl
50x10
50x9
50x7 - 2 partials

 

[JeffGoldblumLips]

Apr 28, 2024 - Back/pull/triceps. Filmed a bunch of this. Added 30minutes to the whole workout but I was able to keep the intensity up. With the flex grips I notice the most pain free pull is neutral grip. Which explains a lot of the tendonitis as I used to pull the 3way row, the high row, and my pull downs with a supinated grip. Added a few reps here and there but backed off the plate loaded tbar.

Pull Up
6
6

Bent over row smith
140x12
140x8

Nautilus leverage high row
70x7
70x7

Dynamic fitness plate loaded t bar row
50x8
50x7

Rodgers 3-way row flex grip
115x8
115x8
115x5

Lat pulldown
140x6
140x5
140x5

D ring tricep pushdowns
42.5x9
42.2x8
42.5x7

V grip overhead cable tricep extensions
65x12
65x11