SeeMac's Log

[SeeMac]

04/13/24 Gym (Upper)
Flat Paused DB Bench - 105s x 13, 12
DB Row - 120 x 25
Precor Chest Press - 270 x 12, 230 x 17
Leg Ext (myo) - 245 x 15-5-5-4-3
Overhead SB Cable Tricep - 150 x 16, 13, 130 x 17, 16
Standing FP - 70 x 11, 10, 8
SL Hoist LP Calf - 220 x 12, 12, 11
Lat Raise (myo) - 50s x 15-4-4-3
Lu Raise (myo) - 20s x 12-3-3-2
SA Elbow Wrist Curl - 45 x 9 x 3

[SeeMac]

04/15/24 Home (Legs/Chest/Biceps)
Conv. DL - 225 x 5, 275 x 5, 315 x 3, 365 x 10 @ 7
Squat - 135 x 8, 185 x 5, 235 x 12 @ 7
Incline - 230 x 4, 220 x 6, 210 x 9 (all @ 8-9)
Hammer Rot Press (grabbing bottom) - 2.5 x 5 x 3
SSB GM (no belt) - 155 x 6 x 2
SA Rev Incline Curl - 40 x 8 x 2
Incline Hammer Curl - 40s x 7, 6, 6
Chest/Bicep stretching

Think I've milked incline barbell for all I can at the moment. Will swap this out for something. Thinking some sort of overhead work.

[SeeMac]

04/16/24 Gym (Back/Shoulders/Triceps)
NG Pulldown - 190 x 8, 170 x 10
BTN Pulldown - 100 x 10, 11
WNG Cable Row - 190 x 13, 11
Blakley Extension - 130 x 13, 10, 110 x 12, 9
Standing FP - 80 x 10, 9
SA Cable Lat Raise - 60 x 7, 50 x 12, 10+
Hor LP Calf - 260 x 18 x 3
SA Elbow Wrist Curl - 50 x 5, 6, 6

04/17/24 Gym (Chest/Biceps/Legs)
Paused Incline DB Press - 105s x 7, 95s x 12, 12
High Cable Fly - 80 x 10, 70 x 15, 13
Rope Curl - 110 x 18, 15, 14
Cable Curl - 100 x 9, 90 x 11
Hor LP - 240 x 12 -> kind of bugged left knee
Seated Leg Curl - 245 x 10, 225 x 11
Leg Ext (myo) - 245 x 15-5-5-5-4-3
Abduction - 205 x 15, 11

04/18/24 Gym (Shoulders/Triceps)
Seated BTN Press - 135 x 10, 145 x 8, 155 x 6
Overhead Rope Tricep - 140 x 10, 120 x 12, 110 x 13
SA Cable Rear Delt - 40 x 14, 12, 10
Cable Upright Row - 100 x 8, 80 x 10, 70 x 11
SA Elbow Wrist Curl - 50 x 8, 7, 7
Seated Calf (pause at top and bottom) - 135 x 12, 10, 10

04/19/24 Home (Legs/Biceps)
Paused SSB - 145 x 10, 195 x 5, 235 x 10 @ 7-8
Beltless SLDL - 225 x 8, 315 x 5, 345 x 10 @ 8
Bent Row - 205 x 10 x 2
Hammer Rot Press - 5 x 2 (under tape), 2.5 x 5 x 2 (pinky off)
Hammy Roller - + 20 x 7 x 2
Incline Curl - 40s x 5 x 3
Preacher Reverse DB Curl - 30s x 18, 15

04/20/24 Gym (Upper)
Paused DB Bench - 110s x 13, 11
Hoist CS Row - 360 x 14, 410 x 10, 8
Precor Incline Press - 270 x 10, 8
Overhead Straight Cable Tricep - 170 x 14, 10, 160 x 11, 150 x 13
Hoist Fly - 185 x 13, 9, 165 x 10
Lat Raise (myo) - 50s x 15-5-5-4-3
Lu Raise (myo) - 20s x 15-4-4-3
Hor LP - 260 x 12 -> tweaked right patella tendon
SA Elbow Wrist Curl - 50 x 11
SA Finger Wrist Curl - 30 x 10, 10 (experiment, doesn't train the golfers elbow the same way so won't use again)
Hor Calf - 300 x 16, 13, 13

04/22/24 Home (Legs/Biceps)
Conv. DL - 225 x 8, 315 x 5, 365 x 1 x 7
3-0-3 SSB - 185 x 5 x 3
Beltless SSB GM - 155 x 8 x 2
Hammer Rot Press - +5 (middle finger above tape) x 5 x 3
SA Rev Incline Curl - 40 x 9 x 2
Incline Hammer Curl - 40s x 8, 6, 7

Right patella was iffy so did some tempo work on the squats. For deads, 365 for 10 was definitely there today based on warmups, but I've been having some stomach issues with heavy deadlifts (belted especially). First 3 singles were attempts at a top set but it felt like I was either going to explode or throw up every time, so took the belt off and did some more singles. Will try again next week but if this persists I will likely sub in sumo or the trap bar for the rep work. 500 x 10 would be a good trap bar goal.

04/23/24 Gym (Back/Shoulders/Triceps)
Supinated Pulldown - 190 x 10, 7
BTN Pulldown - 120 x 10, 110 x 12, 100 x 14
Straight Bar Pushdown - 180 x 10, 160 x 13, 12
Lat Prayer - 120 x 13, 100 x 14
Standing FP - 90 x 10, 80 x 12
SA Cable Lat Raise - 60 x 8, 7, 7, 6+
SA Elbow Wrist Curl - 55 x 6, 7, 7
Hor LP Calf - 380 x 18, 16, 15

[SeeMac]

Deloading/taking some intermittent days off due to a pretty nasty hemmorhoid (ouch) and not having taken one for like 7 or 8 weeks despite some hard training. Planning on squatting/deadlifting tomorrow but we'll see.

04/24/24 Gym (Chest/Biceps/Legs)
Paused Incline DB Bench - 105s x 7, 95s x 14, 13
High Cable Fly - 80 x 12, 10, 70 x 14
Standing Hoist Cable Curl - 145 x 13, 165 x 10, 8
Rope Curl (facing away) - 120 x 13, 11, 110 x 11
Hoist Leg Ext - 125 x 20, 145 x 20, 165 x 20, 185 x 16, 205 x 13
Seated Leg Curl - 245 x 12, 235 x 11
Abduction - 205 x 17, 12

04/25/24 OFF

04/26/24 Gym (Shoulders/Triceps)
Seated BTN Press - 155 x 8, 165 x 5, 145 x 10
Rope Pushdown (side station) - 80 x 9, 70 x 11, 7, 60 x 10, 50 x 10
DB Pullover - 60 x 8 x 2
SA Elbow Wrist Curl - 55 x 8 x 3
SA Cable Rear Delt - 50 x 10, 7+
Cable Upright Row - 80 x 13, 11

04/27/24 OFF

[SeeMac]

Taking it easy for a week or so while this hemmorhoid heals. No compound movements, no bracing/valsalva, and low volume. Also going to more or less crash diet for a week or so both to trim down as much as I can before I finish the bulk, and to give my GI a bit of a break to help both the GERD I've been dealing with and this terrible hemmorhoid which has definitely thromosed. Hoping this low stress week also helps the forearm and elbow.

04/29/24 Chest/Biceps/Quads/Rear Delts
Preacher Plate Curl - 135 x 8, 6, 115 x 9, 100 x 10
Hoist Fly - 225 x 9, 8, 205 x 9, 185 x 10
Leg Ext - 150, 165, 180 x 20
Standing FP - 90 x 12, 19, 80 x 12, 9