VMO Rehab - input appreciated

Drove to McDonalds, got a coffee (muffin is out as per my new meal plan lol) and headed to the gym. Signed in, got undressed, reached into my gym bag... no gym clothes. FUUUUCK. They were pretty sweaty after back day yesterday so I threw them in the washer when I got home, but I was talking to my girlfriend at the same time and totally forgot I'd done that.

So, I got dressed again, headed out into the fucking snowstorm, drove home & got some backup shorts & shirt, drove all the way back to the gym and managed to start my workout only an hour and a bit late lol. Jesus christ what a production.

Delts day, anwyays - first time with the new training protocol.
Skipped cardio due to time constraints, but did my external/internal rotations to warmup the rotator cuffs and superset hanging leg raises. Which were extremely hard since I yesterday's higher-than-normal intensity deads and rows absolutely demolished my grip strength. Survived though, and onto the main workout:
DB shoulder press: 3x12, each set past failure, dropset as well
DB lateral raises: 3x12, past failure, dropsets (35 / 25 / 15)
Front barbell raises: 3x10 static
Heavy shrugs: 3x12, pause sets for about 25 reps total per set.

Finished with some lying leg raises, 4x30 superset with standing calf raises - 1 sec contraction, 4 sec negative and 1 sec pause @ bottom & top

Shoulders were definitely gassed by the end of that workout, delts looked crazy in the mirror which was nice since I've been feeling pretty flat/ bloofy during PCT.
 
Arms day. Was supposed to meet a buddy at a nicer gym but he was still hurting from the back workout I made him do with me on Weds so I went to my normal crappy gym alone, no big deal though it was pleasantly empty this morning.

Warmup with 10 mins medium intensity cardio on the recumbent bike, getting used to higher cadence etc - I have a friend that wants to do an imperial century on road bikes this summer, I did a few metric ones back in the day (10+ years ago) but haven't put more than 50km at a time on a pedal bike in at least that many years.
Standing EZ-bar curls (3 sets with cheat reps) 3x12 - 2x 12x70 [+ however much the EZ bar weighs...30lbs?] + 2 cheat.... 9x80+ 3 cheat (110lbs I think)
Hammer curls (3 dropsets) 40x8-9 + 25x6-8+ 17.5x6+ 12x4-6 -> I've never been so out of breath from a curl set before, lol.
Rope tricep pull downs (3 dropsets) 70x8 + 50x6+ 40x6+ 30x4 (approximately, each set was slightly different)
Triangle tricep push downs (3 pause sets) 85x10 + 4 + 2-3
Abs: lying leg raises 4x30, Hammer crunch machine 4x20+ (pyramid up in weight / decreasing reps, ended with 140x20)

Had a pretty awesome arm pump going, did a few rear delt cable pulls just because and ready for another day in the rat race.
 
Saturday: Legs day, brought my girlfriend with me and went to a nicer gym for a change. Lifts are definitely suffering a bit lately but I'm focused more on maintaining gains than -making- gains atm.
Skipped cardio warmup (due to legs day) - just walked around the track for a few laps.
Front squat warmups, then low bar squats (drop sets) 8x275 + 5x225 + 5x135.....8x295+4x225+4x135......7x315+4x225+4x135
SLDL (pause sets) can't remember the exact weights, but pretty high reps (12-15) ending with 12x205(pause)4x205(pause)6x135
Leg press, superset leg press calf raises with toes in: 3 pause sets, heaviest was 10x630+4x630+2x630
Quad extension machine was broken...
Finished with decline weighted situps, four sets with 45lb plate, and some standing hammer curls.

Sunday: rest day & cheat day - was pretty on point diet-wise until dinner at my parents', which was nothing crazy...some healthy chili, a few more cheese-biscuit carbs than I'd normally go for and strawberries w/ dreamwhip for dessert. Probably still around maintenance cals overall, protein over 300g still.

Monday: Chest day. Ate a ridiculous amount of oatmeal, as per meal plan. Didn't pick up coffee on the way to the gym, kind of slipped my mind until I was almost there...felt kind of lethargic during my workout to be honest - not sure if psychosomatic or the coffee actually perks me up still. Guessing former not the latter but I'm not a scientist.
10 min cardio warmup on the recumbent
Flat bench - three drop sets, which end up being a hybrid between pause sets and drop sets since I have to strip the weights myself. Strength definitely down, 245x8 was a struggle, not sure how many more reps I'd have gotten even with a spotter.
Incline DB press - drop sets since pause sets are pretty tough with dumbbells...underwhelming numbers here, 110x6 (used to getting 8 or 10) then dropset.
Weighted chest dips - again not super impressive numbers but a good burn w/ 50lbs hanging from my waist. Three sets (first one with no weight to prime my shoulders)
Flat flyes - three drop sets - went lighter / higher reps with super deep ROM, 35x12 + 25x10+ 17.5xWhatever i could
Worked in four sets of hanging leg raises and three sets of lying leg raises for abs.
 
Tuesday: Took the day off, hamstrings still sore from leg day Saturday. Again. Starting to see a pattern here.

Wednesday: Back day / fucking snow day. God damn.
-Cardio warmup then higher-rep deads - warmup set then 10x315, 9x335 both no straps, no belt, then straps for 10x365 w/ pronated grip, still no belt
-Wide grip barbell rows, pause sets - warmup then 2x 10x175 + 4x175, 1x 12x175 + 4x175
-Seated row drop sets - three sets starting from 160, then 180, then 200 and dropsetting
-Wide grip pulldowns, dropsets - starting from 140, 160, 180 and dropset.
-Abs on the weird ab curl machine and one set of 20 unsupported hanging leg raises

Fountain at the gym I was at this morning spits out warm water...really gross, felt like I was thirsty the whole time during my workout, despite drinking probably >2L of water.
 
Thursday: Delts. Didn't warm up my shoulders/rotator cuffs the way I normally do pre-chest day on Monday, and still feeling stiff/sore in the front delt / rotator area...definitely thankful it's not worse, good reminder not to skip that even though I haven't been having problems lately.
-Cardio warmup, external/internal rotations for shoulder warmup and superset hanging leg raises.
-Seated DB press, dropsets - three sets of 70x12+40x10+25x10
-DB lateral, dropsets - three sets of 35x12+25x8+12x8+8x8
-Front barbell raise, static sets - two sets of 50x12 + 12 sec static contraction with 25lb barbell (harder than it sounds lol) and a third set with 10+2x60, 30lb static for 10 sec
-Heavy shrugs, pause & end drop set - on the smith machine so I'm not sure exactly how much 315 really weighs, but 12x315, pause, 8 or so x 315 - three sets of that, on the third I started stripping plates to clean up / put away and did paused dropsets.
Finished with lying leg raises, 3x 30 - focus on slow contraction & negatives.

Was back at my usual crappy gym this morning but at least the cooler pumps out cold water. Fuck yea. Down to 207 lbs this morning though...looked pretty pumped in the mirror so not sure where the weight is dropping from?

Only half a week of PCT left...libido is still in the shitter, viagra helps me get the job done with the missus tho, without it I'm nervous and that can excaberate the situation lol. Nuts are a bit achey, normal sized though since they didn't appreciably shrink on my last cycle for some reason...appt for bloodwork scheduled for one month from yesterday so I guess I'll see how everything looks at that point.
 
Friday: Arms. Was super tired this morning, ended up mixing two scoops of preworkout with redbull, 40mg ephedrine and a large coffee during my workout. Workout was good though, once I got going.
-Cardio warmup, a bit longer than usual to try to wake myself up some more
-Preacher EZ bar curls, with cheat reps - three sets - 12x100 (plus cheats) 12x105, 10x115 + 5x105 (burnout)
-Hammer DB curl dropsets - three sets, approximately 10x40 + 8x25+ 6x17.5 + 6x12
-Tricep rope pulldown dropsets - two sets approximately 10x70 + 6x50 + 6x30, then a third/final 8x70+ 3x60+ 3x50 + 3x40 + 3x30 to finish
-Triangle pulldown, pause sets - 12x70 + 6x70, 10x85+ 5x85, 8x100+6x85
-Abs on the hammer-strength crunch machine, pyramid up in weight / down in reps, finish with 20x140

Somewhat short but busy day ahead of me at work...unbelievably, it's minus 15C again and supposed to snow a bunch over the weekend. God fucking dammit...they don't make snow tyres for ducatis.
 
Saturday: Legs day. I'm not sure what possessed me to take some clen as pre-workout, along with 10mg cialis...I was working out with a bro who's on close to 3g/wk of anabolics so I wanted to keep up I guess...not a good idea though when you don't have a tolerance built up. Almost passed out after my second set of squats, felt turbo shitty for the rest of the workout but got everything done regardless. Went for Arby's afterwards for a reasonably healthy cheat meal (baked potato and roast beef sandwich)
No cardio warmup, but did some light front squats to get the blood flowing.
-Quad extension machine - three pause sets, past failure
-ATG squats - switched back to high bar, had to drop the weights of course but feel it much more in quads vs. posterior chain now. Three sets, with pause and push extra reps. Reps were still lower than target range though, supposed to be 12-15, was getting 10-12. Feels a bit sad messing around with two & 2.5 plates a side now though, after getting 10x315 consistently with low bar.
-Leg press - heavy, pause sets - three or four I can't recall. In the 12-15 rep range though. Superset leg press calf raises.
-SLDL - not as heavy, three sets with higher reps (12-15) - was very burned out by then. Superset standing calf raises on the machine, with about 180lbs I think.
-Decline,weighted situps with a 45lb plate. Three or four sets also.
Went to Arby's for post workout refuel, ate a decent amount but pretty healthy at least. Also went out for dinner...not as healthy but didn't eat much in the interim, so overall macros should've been mostly in tact - chicken, mashed potatoes with some kind of rice mixed in, veggies, tomato soup...expensive but tasty.

Sunday: Rest day. Carried a lot of heavy crap from Home Depot though lol. Had a pretty nice pork tenderloin dinner at my girlfriend's parents', with chocolate pudding, chocolate chip cookie & whipped cream. Not exactly in the meal plan but right now Sunday is cheat day all day. Bummed out that the Walking Dead season is over...time to get into True Detectives perhaps.

Monday: Chest day. Stomach wasn't feeling great, so less breakfast than usual but still had a decent workout.
-Cardio warmup, moderate intensity - legs still pretty sore from Saturday
-External/internal rotations for shoulder warmup
-Flat bench - no spotter, focus on flaring elbows for less tricep / more pec involvement - pushing less weight obviously. Only getting 8x245. Recruited a spotter for a fourth, drop-set - helped me strip weights and keep burning.
-Incline DB press - three drop sets. Also not very impressive weights, but good pump from the drop sets
-Weighted chest dips - not hanging as much weight as usual, chest and tris already pretty burned out by the time I got to dips. Nice and deep though, good stretch feeling.
-Low-incline flyes - dropset, three sets - not very heavy (35lb then 25 then 17.5) but higher reps - solid for a burn out exercise.
-Abs: four sets of hanging leg raises, two sets on the hammer-strength crunch machine...was going to do more but an old guy stole it.

Forgot to shave, client meeting at work...look like a fucking hobo. Luckily I had someone else take the meeting, pretending I'm sick. Going to have to answer for that one though...lesson learned - shave Sunday night it's NOT happening Monday mornings.
 
Not a fan of Tuesday - Friday is still so far away. But it was back day which is a pretty good day usually. Stomach still upset (same deal as yesterday) not too sure what the deal is there.
-Cardio warmup on the recumbent bike
-Deads - didn't use straps or belt, so didn't go too heavy - two warmup / pyramid sets, then 325x10 for my last two sets - getting a weird tension at the base of my neck during exertion lately (happened during squats saturday, sex either saturday or sunday can't remember, and again during heavy deads today) Not just sore, it's pretty painful and lasts for a good five minutes.
-Bent over barbell rows - went decently heavy, but wasn't using a belt so three pause sets of 12x185 + another three or four reps each time after a ten second rest.
-Seated cable row - three dropsets, was still figuring out what weight to use - final set was 12x180+ 8x150 + 6x120 - next time I'll try starting around 200 or so. Rep range target is anywhere in 8-12 for back.
-Lat pulldown - three sets, dropset the middle one, final set was only 8x180...for whatever reason I can bodyweight widegrip-pullup (without swinging) more than 12x usually @ 210+...but can't pull down 180 more than 8 times. Always struck me as odd - maybe my pullup form isn't as strict as I thought.
-Decline weighted situps - four sets with 45lb plate on chest.
 
Delts day - nothing super special to report
-Cardio warmup
-External/internal shoulder pivot warmups, three sets of each - superset with four sets of hanging leg raises. Tough to hold on after deads from back day sometimes!
-Seated DB press - warmup set with 45s, then three drop sets, approximately 12x60+8x40+8x20 each - focusing on having my back upright vs leaning back and involving pecs
-DB lateral raise - three drop sets - 12x35+10x25+8x17.5
-Front barbell raises - static sets - fucking hate these they are very difficult for me. I use a pretty embarassing weight and still have to cheat/swing a bit for the last 2 reps usually - 12x60lbs, then 10 sec static w/ 30lbs
-Heavy shrugs - smith machine - one behind-the-back warmup set, then three in-front sets, pyramid the weight up / reps down - ended with a drop set of 12x300 + 8x260+ 12x180 + 16x90 (behind the back for the last one)
-End with lying leg raises on a flat bench, just two sets of 30 - had to get to work unfortunately.
Oh - I forgot to mention yesterday - PCT is technically done! I'm going to stretch the nolva out 2 extra weeks (for six total) @ 20mg ED, but at least it's only one gross chemical to get down the hatch. Blood test scheduled for end of April, appt to donate blood booked a few weeks from now as well.
 
Thursday: took a rest day, did half an hour of cardio in the evening though.

Friday: Arms day. Super tired this morning, should've had eight hours of sleep but had to get up twice to piss...feel like an old man=\
-Cardio warmup
-Standing ezbar curls - fairly heavy warmup set, then three pause sets - I believe the ezbar weighs 30lbs, so 12x110 (pause) 3-6x110 each time
-Hammer curl dropsets - three sets with two drops - 10x40 + 6x30 + 6x20 - I'm very careful to keep my elbows tucked to my ribcage on these, bad tendonitis in right elbow if I cheat & let the elbows flare out
-Tricep rope pulldown dropsets - three sets, 12x70+6x50+5x30 - extra drops on the last one, all the way to 10lbs lol - at that point it hurts just to straighten my elbows
-Triangle pulldowns - three pause sets - 10x85 + 4-6x85 - almost want to wear gloves for these, the triangle attachment has nasty 3" metal disks welded on to the ends of the handles and they dig into the outside of my wrists, hurts like a bitch
-Abs - four sets of lying leg raises, three sets of hammer-strength crunch machine pyramiding up in weight / down in reps
-Rear delts - just because, cable pull-aparts - three sets, light weight 12-20 reps each.

TGIF - that is all.
 
Saturday: leg day. Killed it - afternoon workout so I had a decent amount of energy, nothing close to PRs but serious DOMS yesterday and today so I can confirm it was a solid effort.
-cardio warmup on the recumbent bike
-seated leg extensions - three pause sets, 12x150 + 3-5x150 after a ten to fifteen second rest
-ATG back squats - switched back to high bar for deeper ROM, holy fuck that's an intense burn - three "pause" sets but the pause was only one or two seconds - 9+1 x225, 7+2 x225, 8+2+1 x225 - down about 50 pounds by going ATG from just-below-parallel squatting which is a bit depressing, but trying to leave ego out of it
-SLDL - three sets, didn't do drops or pause - 12x205
-leg press - went with narrow stance to work vastus lateralis rather than medialis & adductors - three pause sets, 12 x 540 + 2-4x 540 each.
-seated calf raise - four sets, really deep ROM - 15-16 x 110
-decline weighted situps - four sets w/ plate on chest, 25x45
Ate fairly clean saturday, other than a pack of beef jerky....even met some friends at a bar but stuck to water - not easy lol. Had a headache all day though, believe it started Friday evening - not sure why, I'm drinking a shitton of water.

Sunday: rest day / semi-cheat day. Still ate fairly clean but had a decent amount of frozen greek yogurt for dessert and a few sausages at breakfast now that I think of it. Still had the headache, slept like shit.

Monday: chest day. Headache still there but not as bad, definitely slept terribly though. Made coffee and made it to the gym however, workout was decent but took a little longer than usual.
-cardio warmup / recumbent
-shoulder warmup - external/internal rotations, three sets increasing weight, superset with hanging leg raises (four sets, 16 / 17 / 18 / 20 each)
-flat bench - two pause sets and finished with drop set - very unimpressed with the weight / reps I'm getting lately but focusing on flared elbows so it's tough to match powerlift/strength style bench pressing - did 12 reps with 225 for first two, and drop set ( three drops ) down to 135 for the third, and finished with 16 or 18 just bar - could barely rack it after that.
-incline DB press - three drop sets - embarassing numbers, but: 10x80 + 6x60 + 6x40 approximately for all three. Really felt weak - used to doing 20lbs more w/ the same reps =\
-weighted dips - three sets, went 12xbodyweight, 11x25, 8x50+ 8xbodyweight "dropset" to finish - also not impressive but good pump/burn/stretch from dips always
-cable flyes - supposed to be DB flyes but the gym filled up and all the benches were taken, surprisingly the cable machine wasnt. Three dropsets - 12x30+6x20+8x10 approx.
-more abs - hammer strength crunch machine, three sets w/ increasing weight/decreasing reps, 35x85, 30x105, 25x125
-behind-the-back shrugs on the smith machine - just two sets, 20x140 and 20x180 (not sure how much to add/subtract for smith bar)

Time for Monday @ work - roll my face on the keyboard and hope something productive happens.
 
Crazy headache yesterday evening / all night and still there this morning when I woke up. Also did something weird and it feels like a tendon or small muscle in my hip is either pulled or somehow pinched - very painful actually makes me walk like a grandma.

Long, sad story short I skipped the gym this morning and went to work - sweating my ass off at my desk though it's somewhat hot in here but on top of that I think I have a damn fever =(
 
Tuesday afternoon: I was feeling better by mid afternoon so I bailed out of work and did my back workout before dinner
-cardio - just quick walking around the track for ten minutes and sent some emails to make it seem like I was still working
-All the barbells were taken when I hit the fitness centre so I started on the bent-over row machine - four pause sets, weight doesn't mean much but 12x135 + 4-6x135 each set approximately
-Grabbed a barbell for deadlifts - these were a bit disheartening tbh. Didn't have my belt or straps with me, so warmed up with 12x225, then tried for 8-12 with 325...first set I only got 5. Next two sets I got 8x325, no straps/belt but that's 80lbs lighter than I'm used to pulling...my grip really sucks apparently.
-Seated row - three drop sets - 12x180 + 8x140+ 6x100 + 8x70 each set
-Wide grip pulldowns - three drop sets, first two were 10x160 + 6x120 + 6x 85 approx, third was 8x180 + 6x140 + 6x 100 + 6x70
-Abs - three sets of weighted decline situps with 45lb plate - 25x45

Wednesday morning: delts.
-cardio warmup 10mins on recumbent bike
-external / internal rotations - three sets, superset with four sets of hanging leg raises
-seated DB press - three drop sets, 12x60+ 8x40 + 8x20 each
-lateral DB raise - three drop sets, 12x35 + 8x25 + 6x20 each
-front barbell raise - three static sets, 12x60 + 12sec hold approximately parallel with a 30lbs
-heavy shrugs - three sets, weights are for each side of the smith machine - 12x115, 12x125 and finished with a dropset 12x135 + 12x90 + 20x45
-additional abs: lying leg raises, three sets of 30
-rear delts - two sets of cable pull aparts, 20x7.5 and 12x12.5
 
Thursday: Was really tired in the morning, decided to take a rest day. Felt pretty good by the afternoon though, so I left work a bit early and hit the gym for arms day.
-Cardio warmup, incline treadmill / medium walk spd
-Standing EZ-bar curls - three sets w/ cheat reps - 12x100 + 2-3, 10x110+ 4, 11x110 + 3 +3x100 (ending mini-dropset)
-Standing hammer curls - three drop sets - approx 10x40 + 8x30 + 6x20
-Rope tricep pull downs - three drop sets - 12x70+ 6x50 + 6x30
-Triangle pull downs - three pause sets - these really hurt the outsides of my wrists, I tried putting a cloth over the disc welded onto the handle but doesn't help much - 10x85 + 5 after about 10sec
-abs: lying leg raises, 4x30 and hammer-strength crunch machine, 4 sets pyramiding weight up / reps down, starting at 35x80, 30x100, 25x120 and ending with 20x140

Gym was really busy in the afternoon- no surprise but it reminds me why I go in the morning even when I'm tired.

Friday: speaking of tired...I was definitely planning to put a rest day before leg day, and leg day is next so it was either sleep or hit the gym...today I chose sleep and I"m glad...knee joints feeling a bit sore today, overall lethargic - rainy outside, good day to just chill, rest up for leg day and look forward to the weekend. Need to fix my motorcycle ASAP!
 
Saturday: Leg day. Worked out with a buddy which helped up the intensity; was completely gassed by the end of the work out.
-Cardio warmup - just a few minutes brisk walking around the track to stretch out my legs / sore hip - felt pretty good by the time I had done 6 or 8 minutes.
-ATG Squats - four sets - 15x135, 15x185, 12x225, 15x185
-Seated quad ext - three pause sets - 15x125 + 5x125, 15x150 + 5x150 + 5x150, 15x150+6x150+4x150
-SLDL - three somewhat normal sets - 15x135, 15x185, 15x205
-leg press - three pause sets - 15x450+ 5x450, 15x500+5x500, 20x270 (totally spent)
-standing calf raise - four sets, slow negative, toes in - 16x250, 16x275, 16x300, 16x330
-abs - weird seated crunch machine - three sets - 35x195, 30x210, 25x225

Sunday: Chest day. Went to the gym in the PM rather than AM, after a big greasy brunch...kind of hoped my lifts would be higher due to lots of glycogen available but wasn't really the case. Still had a good workout / pump but not super happy about strength while moderately cutting =\
-Cardio warmup: 30 mins walk on track, medium pace...walking & talking with my girlfriend
-external/internal shoulder rotations - three sets, increasing weight - 20x10+20x20, 20x15+20x25, 20x20+20x30
-flat bench press - three drop sets - 20xbar (warmup) then 6x245+12x155, 8x235+8x155+10x115, 4.5x245+4x225+8x135+10x95 (really burnt-out even at the start of third set)
-incline hammer strength machine - four drop sets, trying to find correct weight - 12x25+8x10, 20x40+10x20, 12x60+9x30+10x10, 9x70+8x40+9x20+10x10
-weighted dips - dipping station at this gym (not my usual one) had really narrow handles, felt weird on shoulders/elbows so I just used bodyweight - two sets, 12 reps each
-DB flyes - three drop sets - 9x35+6x25+10x15, 10x35+6x25+12x15, 10x35+8x25+12x15
-Abs - four sets of hanging leg raises - 16, 17, 18, 20 respectively, then four sets of lying leg raises - 30, 30, 30, 35

Monday: back day. Legs were still sore from Saturday but decided to try anyways. Wasn't a terrible workout but definitely felt hamstrings holding me back on deads.
-cardio warmup - 10 mins on the recumbent bike, moderate/high intensity
-deads - three sets and a fourth that failed hard, all with no straps / no belt - 12x225, 8x325, 8x345, then only got 2x365 - grip just wasn't there, and hams were complaining
-bentover barbell row, wide grip - three pause sets - 12x155 + 5x155, 12x175+ 5x175, 12x185+3x185
-lat pulldown - three drop sets - 12x160+10x120+8x85, 9x180+6x140+8x100, 10x180+5x140+8x100+8x70
-seated row - two drop sets - 12x165+8x120+8x90, 10x180+8x135+10x90
-abs - four sets of decline weighted situps, 4x25repsx45lb plate

Time for second breakfast I'm starving.
 
Tuesday: rest day

Wednesday: delts. Had an appointment so was a bit pressed for time, but got the whole workout in minus a cardio warmup.
-External/internal rotations - three sets - 20x10/20x20, 20x15/20x25, 20x20/20x30
-Hanging leg raise - four sets - 16, 17, 18, 20
-Seated DB press - three drop sets - 11x60+8x40+8x20, 11x60+6x40+8x20, 10x60+8x40+10x20
-DB lateral raise - three drop sets - 12x35+6x25+8x15, 12x35+8x25+10x15, 12x35+10x30+12x10
-Front barbell raise - three sets w/ static rep at the end - 12x50 + 12sec hold w/ 25, 10x60+12secx30, 12x60+12secx30
-Heavy shrugs - on the smith - 16xTwo plates, 12xTwo and a half plates, 15xTwo and a half plates
-Lying leg raises - three sets of 30
 
Thursday: delts. Was rushed again, and had to wear a suit to & from the gym which complicated things. Such is life though.
-Cardio warmup - 5 mins at turbo intensity on the step mill. I have a new respect for ppl that can put in 30mins + on those badboys, max difficulty
-Standing ezbar curls - three sets + cheat reps - 8x110, 12x100, 12x100
-Hammer curls - drop sets - three sets, approximately 12x40, 6x30, 6x20 each
-Rope tricep pulldowns - drop sets - three sets of 12x65, 6x50, 6x35, 6x20 each
-Rope triangle pulldowns - at a different gym and their fixed-triangle thing was so much better than I'm used to - 10x87.5 -pause- 5x87.5, three sets
-Abs: lying leg raises, four sets of 30 then weird crunch machine - three sets of 30, 195-210-225 pounds respectively - machine was stolen before I could get my fourth done.

That was it - leg day tomorrow, and no work woo hoo!
 
Friday: day off work, but leg day in the gym...did some serious work lol.
-Skipped cardio, was there with a buddy and don't really like cardio on leg day tbh
-Seated leg extension - 3 pause sets - 16x180 + 8x180, 5x195 + 5x195 + 3x195, 15x210 + 4x210 + 3x210
-Squats - heavy, high-bar ATG, three sets - 15x185, 12x225, 11x245
-SLDL - three normal sets - 15x205, 12x225, 13x225
-Seated calf raise - four sets - 20x90, 15x135, 15x135, 15x135
-Leg press - three pause sets - 15x450 + 5x450, 12x540 + 3x540, 12x540 + 4x540
-Abs - decline weighted situps - 4x25x45lb plate

Time for easter weekend festivities...try to keep the diet in check lol.
 
Saturday: Chest day. Was in a different city for easter, met up with some family and went to the gym which was pretty cool. Workout kind of sucked for some reason though, only thing I could think of was it was hot/humid as hell in that gym.
-Skipped cardio, was already sweating by the time I got changed lol.
-Flat bench - warmup plus three drop sets - approximately 8x245 + 4x225 + 4x185, added a few extra drops to the third set right down to bar-only.
-Incline DB press - was really weak on these, burnt from the flat bench - three drop sets, only one drop though - 8x80 + 8x60
-Dips - the gym didn't have a dip belt so I just did bodyweight - 3x15
-Cable flyes - three drop sets - 12x25 + 12x15 + 12x10 per side
-Abs - hanging leg raises, four sets - 16/17/18/20

Sunday: rest day, I accidentally'd a lot of chocolate though

Monday: took an extra day off work for a four day weekend. Went to the gym in the early afternoon, for back day
-cardio warmup/ leg stretchout since they were still sore from leg day Friday lol - 15 mins on the recumbent bike, moderate intensity
-heavy deads, using straps but no belt - pyramided up to 7x425, not a PR but solid pulls anyways.
-bent over barbell rows - three pause sets - 12x185 + 4x185, finished third set with a pause plus drop down to 135
-seated row - three drop sets - 12x180 + 8x150 + 8x120 + 8x90 approximately
-wide grip pull down - two drop sets plus a set of bodyweight pull ups - 8x180 + 6x140 + 5x100 + 5x70
-abs: decline weighted situps, w/ 45lb plate - four sets of 25

Tuesday: delts, pretty killer workout, energy was pretty high for an early-AM workout
-cardio, 15 mins @ 10 degree incline on treadmill @ 3mph
-shoulder warmup, external/internal rotations - three sets, twenty reps pyramiding weight up to 17.5 for external, 27.5 for internals
-seated DB press - three drop sets - 12x60 + 10x40 + 10x20
-lateral DB raise - three drop sets - 12x35 + 12x20 + 12x10, ended third set with an extra drop of 8x5lbs lol
-front BB raise - three sets with static rep at the end of each - 12x60 + 12-15sec static w/ 30lbs
-behind-the-back shrugs - heavy, three sets, pyramided up slightly from 180...ending with 15x220
-abs: four sets of hanging leg raises, 16/17/18/20 reps, and four sets of lying leg raises 30/30/30/30 reps
 
Weds: arms
-cardio warmup on the recumbent bike, 10 or 15 mins can't remember. Moderate intensity
-Standing ez bar curls - 3 sets, ending with cheat reps - 12+2x100, 10+2x110, 10+2x110 + 10x80
-hammer DB curls - 3 drop sets - 10x40 + 10x20+ 8x10 each, last set added an extra drop to 5lb dbs lol
-tricep rope pulldowns - 3 drop sets - 12x70 + 8x50 + 6x30 each
-triangle tricep pulldowns - 3 pause sets - 10x85 + 5x85
-abs were superset with other exercises, four sets of lying leg raises (30 reps) and four sets of hammer crunch machine, 35x80 + 30x100 + 25x120 + 20x140

Thurs: legs. Leg day is killing me lately, energy-wise...
-cardio: should've skipped it, but did 15 mins 10 degree incline/3.5mph not sure why
-quad extension machine - 3 pause sets - 16x180 + 8x180, 15x210+10x210, 15x225 + 6x225
-ATG squats - high bar, three sets - 15x185, 12x225, 12x225 - even twelve reps feels twice as hard as 10 ever did before, let alone 15
-SLDL - three standard sets - 12x205, 12x225, 12x225
-seated calf raise - calves were cramping from the treadmill I think - 15x125, 16x125, 16x125, 20x80
-leg press - only had enough energy for two sets, 15x540 + 5x540, 12x720 + 5x720 (with pause between them)
-abs - decline weighted situps, four sets of 25 with 45lb plate on chest
 
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