Mister69's Log
- Thread starter mister69
- Start date
AngryMuscles
New member
i bet you were forced to do that cardio..lol
mister69
New member
flat wide pause bench- 295# 2x6 (up next week )
low incline hammer strength- 2 plates+25 per side 2x12(pause) (up next week)
military hammer strength- 1plate+15lbs per side 1x15 (up next week)
Pushdowns- stack + 30lb db strapped 1x15 r\p
hs abs- #35 per side 2x20
crunches- 1x50
-dc stretches-
chest- #50 -60seconds
tris- #30- 60 seconds
shoulders- 60 seconds
-notes-
first week back feels good. Just testing the waters, so should be dialed in next week. Off to some restaruant w\my buddies for some steaks. 315lbs for pause bench sets of 6 on the way . But what ia m most concered about is my squats and deadlifts ...you all know that :-0
low incline hammer strength- 2 plates+25 per side 2x12(pause) (up next week)
military hammer strength- 1plate+15lbs per side 1x15 (up next week)
Pushdowns- stack + 30lb db strapped 1x15 r\p
hs abs- #35 per side 2x20
crunches- 1x50
-dc stretches-
chest- #50 -60seconds
tris- #30- 60 seconds
shoulders- 60 seconds
-notes-
first week back feels good. Just testing the waters, so should be dialed in next week. Off to some restaruant w\my buddies for some steaks. 315lbs for pause bench sets of 6 on the way . But what ia m most concered about is my squats and deadlifts ...you all know that :-0
mister69
New member
floor deads- 225# 2x10 (over under grip w\straps)
pullthrus- #150 2x20
t-bar rows- 3 plates 2x12
high pulls- #190 1x15 r\p
wide barbell curls- #85 1x15r\p
reverse 1 arm cable curls- #35 1x12
rear delt machine- # 87.5 2x20
hs abs- 2x20 1 plate per side
standing calves- 1x11 2plates, 1x30 #40
-dc stretches-
back- 60 seconds
bis- 60 seconds
forearms- #45 for 60 seconds
-notes-
used straps for high rep deads because i wanted to make sure the hamstring wasnt an issue and it wasnt. As for grip, not sure how it is consiering i havenet pulled off the floor in 2 months. I felt extremly stable with the 225lbs. I will add weight as i feel comfortable and work up to 315lb for 2x10 and prob around mid 300's for rack pulls at that rep range.
pullthrus- #150 2x20
t-bar rows- 3 plates 2x12
high pulls- #190 1x15 r\p
wide barbell curls- #85 1x15r\p
reverse 1 arm cable curls- #35 1x12
rear delt machine- # 87.5 2x20
hs abs- 2x20 1 plate per side
standing calves- 1x11 2plates, 1x30 #40
-dc stretches-
back- 60 seconds
bis- 60 seconds
forearms- #45 for 60 seconds
-notes-
used straps for high rep deads because i wanted to make sure the hamstring wasnt an issue and it wasnt. As for grip, not sure how it is consiering i havenet pulled off the floor in 2 months. I felt extremly stable with the 225lbs. I will add weight as i feel comfortable and work up to 315lb for 2x10 and prob around mid 300's for rack pulls at that rep range.
AngryMuscles
New member
mister69, is yuor gym's floor rough? because ours is fucking smooth and i can't fucking do pull thrus without slipping ya know x.x it's annoying and disabling me to do that yummy exercise. any advice on that? I was planning on doing it bare foot so i won't slip.
mister69
New member
9/12
free weight squats- #245 1x12, #265 1x10
45 degree hack squat- #155 1x20 (loose knee wraps)
sldl- 2x12 #195
45 degree calf press- 1x7 #156
Standing calf machine- 1x30 # 45
heavy abs- 2 plates 2x20
-dc stretches-
quads- 60 seconds
hams- 60 seconds
-notes-
pissed cause i was supposed to get 14 reps for 245# on squats, but was breathing so damn heavy. Oh well, added 10lbs to each set from last week so progress is fine.
free weight squats- #245 1x12, #265 1x10
45 degree hack squat- #155 1x20 (loose knee wraps)
sldl- 2x12 #195
45 degree calf press- 1x7 #156
Standing calf machine- 1x30 # 45
heavy abs- 2 plates 2x20
-dc stretches-
quads- 60 seconds
hams- 60 seconds
-notes-
pissed cause i was supposed to get 14 reps for 245# on squats, but was breathing so damn heavy. Oh well, added 10lbs to each set from last week so progress is fine.
AngryMuscles
New member
i envy your squats bro.
mister69
New member
Thanks bro, but honestly i need to get back to where i was before the injury.
Just making sure not to bounce out of the hole and to explode up. For hack squats i am going hams to calves deep as usual and a very slight pause at the bottom.
Legs are starting to be sore now.
20 minute cardio later today after work to get appetite up and speed up leg recovery.
Just making sure not to bounce out of the hole and to explode up. For hack squats i am going hams to calves deep as usual and a very slight pause at the bottom.
Legs are starting to be sore now.
20 minute cardio later today after work to get appetite up and speed up leg recovery.
