Fri, 29 Dec 17
Deadlifts: 225x2x5, 315x2x5, 365x1, 365x2x2
Shrugs : 315x5x5
I've lost some strength, but I am down to 202 lbs.
Tues, 19 Dec 17
Leg press : 2x15, 4x15, 6x15, 8x15, 6x15, 4x15
Calf Raises : 90x15, 70x3x15
Leg Extensions : 120x5x15
Glute Bridges (5 sec hold, bw) : 2x20
A lot of volume today. I decided to try some glute bridges instead of the Adductor / Abductor machines.
Wed, 17 Oct 17
Deadlifts: 125x10, 225x2x5, 275x2x5, 295x1
Calf Raises: 50x10, 60x10, 70x10, 80x10
Leg extensions: 130x10, 160x10, 190x10, 160x12, 145x14
Seated Leg Curls: 100x10, 115x10, 130x10, 115x2x10
Went pretty well. I'm definitely weaker, but I imagine I'll build up strength quickly. Form was on point. I did all the deadlifts in both conventional and sumo form.
Mon, 16 Oct 17
Bench: 135x10, 185x9, 185x8, 185x5, 205x1, 135x3x12
Ez-Bar Curls: 50x10, 60x10, 70x10, 60x9, 50x12
Pec Deck (single arm) : 115x10, 145x10, 160x10, 145x7, 130x10
Seated Lat Pulldown : 100x10, 120x10, 140x10, 120x7, 100x10
Tricep Press: 90x15, 110x15, 130x10, 150x10, 130x10, 110x15
The session went quite well. Did some heavy work with back off sets. Nice pump.
Thurs, 13 July 17
Bench: 135x10, 155x7, 175x5, 195x3, 175x5, 155x5, 135x12
Floor presses (Smith) : 50x15, 70x12, 90x2x10
Preacher Curls: 40x10, 50x10, 60x10, 70x10, 80x5
I did paused benches today, pyramid style, with the last set just being a fast pumpy set. I did floor presses after that using the smith machine. I then moved on to curls. I've switched to straight bar as I find it actually easier on my joints. Very slow and deliberate full range. Very tortuous.
Lastly, I did some pulley work and called it a day.
Fri, 23 Jun 17
I decided to do an extra upper body day today, focusing on my arms and shoulders. I started with narrow, medium and wide Smith machine seated presses. I did 25x3x10, 35x3x10 and 25x3x7. The last set of three was using rest pause. So, down, hold for 3-5, then up, hold, and repeat.
Next I did seated cable row for 3x10 paused at the max pull.
Next I did high pulley pull downs supersetted with low pulley curls. Slow tempo.
Lastly I did a few one arm dumbbell curls, seated, and called it a day.
Tues, 16 May 17
Bench: 135x10, 185x2x10, 205x10, 205x3x8
Seated Incline Press: 50x15, 70x15, 70x10, 70x2x8, 50x10, 40x10, 20x10
Deltoid Raise: 30x20, 50x15, 65x3x12
Much better session today. I really worked to fatigue, and was very impressed by my work capacity on the seated Smith machine. I really liked the lat engagement on it. Blows me away to see my lats engage and flare out. Pounded my triceps and delts until they couldn't move.