Helton's Log
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Re: Helton's Log - Hybrid Training
when you get back from UK are you gonna start PLing again?
have fun man
have fun man
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Re: Helton's Log - Hybrid Training
Good to see the pec rehab is going well!JohnHelton wrote: ↑Thu Mar 28, 2024 1:10 pm Thursday, March 28, 2024
weight x reps x sets
Bench Press - Volume
165 x 5 x 10
EMOM. Pec feels good. This wasn’t easy. Last set @9.
Leg Extension
125 x 3 x 10
6 minutes. Jump in weight. Started rep scheme over.
Leg Curls
95 x 4 x 5
95 x 5 x 5
6 minutes. Still some tendinitis in the back of my left knee.
Seated Cable Rows
125 x 5 x 10
6 minutes.
Face Pull
120 x 13 x 3
Last lifting until after trip to the UK.
Whereabouts in the UK are you headed? Get yourself some fish n chips for maximum weight gain.
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Re: Helton's Log - Hybrid Training
Edinburgh and London. I am sure I will gain a bit of weight.houzi wrote: ↑Thu Mar 28, 2024 10:06 pmGood to see the pec rehab is going well!JohnHelton wrote: ↑Thu Mar 28, 2024 1:10 pm Thursday, March 28, 2024
weight x reps x sets
Bench Press - Volume
165 x 5 x 10
EMOM. Pec feels good. This wasn’t easy. Last set @9.
Leg Extension
125 x 3 x 10
6 minutes. Jump in weight. Started rep scheme over.
Leg Curls
95 x 4 x 5
95 x 5 x 5
6 minutes. Still some tendinitis in the back of my left knee.
Seated Cable Rows
125 x 5 x 10
6 minutes.
Face Pull
120 x 13 x 3
Last lifting until after trip to the UK.
Whereabouts in the UK are you headed? Get yourself some fish n chips for maximum weight gain.
- JohnHelton
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Re: Helton's Log
Friday, April 12, 2024
wgt. x reps x set
Squat
285 x 3 x 3
Super light and low volume to avoid DOMS.
Bench Press
155 x 5 x 10
EMOM. Last set @8.
Seated Cable Rows
125 x 5 x 10
6 min is feeling a bit fast.
Face Pulls
120 x 13 x 3
Easy workout today to get back into the swing of things. My next cycle is going to be a bit more powerlifting oriented. I suck at running. I will still do it every week, but it is going to take a back seat to strength. Maybe I will get on the platform again someday. It could be interesting to see what I can do with the TRT working.
Trips to Edinburgh and London was awesome.
wgt. x reps x set
Squat
285 x 3 x 3
Super light and low volume to avoid DOMS.
Bench Press
155 x 5 x 10
EMOM. Last set @8.
Seated Cable Rows
125 x 5 x 10
6 min is feeling a bit fast.
Face Pulls
120 x 13 x 3
Easy workout today to get back into the swing of things. My next cycle is going to be a bit more powerlifting oriented. I suck at running. I will still do it every week, but it is going to take a back seat to strength. Maybe I will get on the platform again someday. It could be interesting to see what I can do with the TRT working.
Trips to Edinburgh and London was awesome.
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Re: Helton's Log
yes! although, have you given it any thought as to if you/we get selected for testing? considering we have a prescription, is it still considered a failed drug test???JohnHelton wrote: ↑Fri Apr 12, 2024 11:32 am My next cycle is going to be a bit more powerlifting oriented. I suck at running. I will still do it every week, but it is going to take a back seat to strength. Maybe I will get on the platform again someday. It could be interesting to see what I can do with the TRT working.
good to hear. im jealous
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Re: Helton's Log
@cole I can only compete in USPA non-DT. There is a meet in Bozeman in May, but I will be traveling. If they do it again next year, then I may compete in that. It would be fun to compete at my local gym.
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Re: Helton's Log
I have called off my diet. I did the calipers test yesterday, and I measured 14 mm on the stomach, 6 mm on the thigh, and 4 mm on the chest. I think that gets me <10% BF. That is probably lean enough. I'm putting myself into maintenance. Eating more should help with the strength development.
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Re: Helton's Log
Tuesday, April 16, 2024
wgt. x reps x sets
Squat
345 x 1 @ Easy
285 x 3 x 6
Bench Press
245 x 1 @ Easy
195 x 3 x 8
Seated Cable Rows
130 x 5 x 10
EMOM
Face Pulls
120 x 14 x 3
Started light with the singles.
wgt. x reps x sets
Squat
345 x 1 @ Easy
285 x 3 x 6
Bench Press
245 x 1 @ Easy
195 x 3 x 8
Seated Cable Rows
130 x 5 x 10
EMOM
Face Pulls
120 x 14 x 3
Started light with the singles.
- JohnHelton
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Re: Helton's Log
Monday, April 22, 2024
Workout - A
wgt. x reps x sets
Bench Press
255 x 1 @ easy
215 x 3 x 6
Squat
365 x 1 @ easy
315 x 3 x 5
Seated Cable Rows
135 x 5 x 10
Face Pulls
120 x 15 x 3
Workout - A
wgt. x reps x sets
Bench Press
255 x 1 @ easy
215 x 3 x 6
Squat
365 x 1 @ easy
315 x 3 x 5
Seated Cable Rows
135 x 5 x 10
Face Pulls
120 x 15 x 3
Last edited by JohnHelton on Thu Apr 25, 2024 12:47 pm, edited 1 time in total.
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Re: Helton's Log
I’m actually enjoying face pulls. How about you?
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Re: Helton's Log
Yes. Not sure why. They are producing some medial delta, so that's good.
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Re: Helton's Log
Thursday, April 25, 2024
Workout - B
Pec Deck
40 kg x 15
45 x 15
50 x 15
Start with 50 kg next time
Reverse Pec Deck
35 kg x 13
30 x 15, 15
Feel the burn.
Leg Press
360 lb x 3 x 10
EMOM. Ouch.
Lat Pulls
135 lb x. 5 x 10
EMOM. Last set @9.5.
Workout - B
Pec Deck
40 kg x 15
45 x 15
50 x 15
Start with 50 kg next time
Reverse Pec Deck
35 kg x 13
30 x 15, 15
Feel the burn.
Leg Press
360 lb x 3 x 10
EMOM. Ouch.
Lat Pulls
135 lb x. 5 x 10
EMOM. Last set @9.5.
- JohnHelton
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Re: Helton's Log
My current plan is to move to a 9-day week, with a 3 day split. Workouts A, B, and C. Spacing the workouts 3 days apart and filling the gaps with running. I'll take a rest day when I feel that I need one.
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Re: Helton's Log
Sunday, April 28, 2024
Workout - C
wgt. x reps x sets
Bench Press
160 lb x 5 x 10
@7 on the last set. Better than last time. EMOM.
Deadlift
455 lb x 1 @ 7.5
385 x 3 x 3
These felt pretty good. First time with a hook-grip since I broke my finger. It held up well. I don't think that will keep me out of competition. My form is rusty, but it got better during the back-off sets.
Leg Curls
80 lb x 15, 15, 8
A little tendon pain on the last couple reps. Try for sets of 13 reps next time.
Leg Extensions
95 lb x 15, 14, 10
Tremendous burn. Grow quads. Also sets of 13 reps next time.
DB Lateral Raises
15 lb x 15, 15, 15
Workout - C
wgt. x reps x sets
Bench Press
160 lb x 5 x 10
@7 on the last set. Better than last time. EMOM.
Deadlift
455 lb x 1 @ 7.5
385 x 3 x 3
These felt pretty good. First time with a hook-grip since I broke my finger. It held up well. I don't think that will keep me out of competition. My form is rusty, but it got better during the back-off sets.
Leg Curls
80 lb x 15, 15, 8
A little tendon pain on the last couple reps. Try for sets of 13 reps next time.
Leg Extensions
95 lb x 15, 14, 10
Tremendous burn. Grow quads. Also sets of 13 reps next time.
DB Lateral Raises
15 lb x 15, 15, 15
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Re: Helton's Log
Nice pull. That was fast.