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07-18-2024 , 05:58 PM
#1701
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July 17: interval run

July 18: upper

Bench press:
225x10, 8, 6

Bent over landmine row:
3p x8
3.5p x8
4p x8
Drop set: 4px6, 3p x6, 2p x6

High incline db press
Wide grip lat pull-down
Db tri rollbacks
Incline db curl
Lateral raise
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07-19-2024 , 03:51 PM
#1702
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July 19: lower

Conventional DL:
405x3
455x3
495x1

Leg press
Seated leg curl
Leg ext
Weighted Garhammer raise
Stairclimber
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07-22-2024 , 04:44 PM
#1703
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Zone 2 cardio over the weekend both days. Took it easy today because my right bicep tendon has been achy and sleep was bad

July 22: upper

Machine chest press
Cable row
Machine shoulder press
Lat pull-down
Hammer curls
Tate press
prone IYT raises
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07-23-2024 , 02:36 PM
#1704
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July 23: lower

Trap bar DL:
405x3
455x3
495x3
545x3

SL DB RDL:
100x10
110x10
120x10

Leg ext:
200x13, 12, 10

Seated leg curl:
200x 12, 10, 8
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07-25-2024 , 05:54 PM
#1705
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July 24: z2 cardio

July 25: upper

Db chest press:
80x8
90x8
100x8
110x8

These were essentially tempo reps with a slow eccentric. Right shoulder still feels a bit wonky

One arm db row:
80x8
90x8
100x8
110x6

Dips
Pulldowns
Cable curls
Crossbody tri ext
Cable RDF
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07-26-2024 , 07:29 PM
#1706
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July 26: lower

Hack squat:
2p x15
2.5p x15
3p x15
Drop set

Bulgarian SM SS
Plate loaded hip thrust
GHR
Weighted Garhammer raise
Stairclimber
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07-29-2024 , 04:55 PM
#1707
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Zone 2 cardio over weekend

July 29: upper

Machine chest press
Cable row
Incline SM press
Single arm pull-down
Preacher curl
Db tri rollbacks
Cable lateral raise
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07-30-2024 , 04:10 PM
#1708
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July 30: lower

RDL:
315x8
335x8
365x8

Walking DB lunge
35x8x3

Seated leg curl:
210x 12, 10, 9

Leg ext:
210x 12, 10, 10

Weighted Garhammer raise
Stairclimber
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08-01-2024 , 04:14 PM
#1709
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July 31: zone 2 cardio

Aug 1: upper

Db chest press:
70x10
80x10
90x10
100x10

Chest supported db row:
70x10
80x10
90x10
100x8

Standing SA landmine press
SA pull-down
Dead stop skullcrushers
Hammer curls
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08-02-2024 , 02:42 PM
#1710
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August 2: lower

Hack squat:
3p x20, 16, 15

Bulgarian SM SS:
135x5
155x5
185x5

Hip thrust:
3p x15, 12, 10

Weighted GHR
Stairclimber
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08-05-2024 , 04:39 PM
#1711
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Aug 3: zone 2 cardio

Aug 4: interval run

Aug 5: upper

Machine chest press:
150x14, 12, 10

Cable row:
170x16, 12, 10

HS shoulder press
SA pull-down
Rope pressdowns
Preacher curls
Suitcase carry
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08-06-2024 , 06:40 PM
#1712
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August 6: lower

Heel elevated goblet squat:
120x 16, 12, 10

SL landmine RDL:
70x10, 9, 8

Leg ext:
220x12, 11, 10

Seated leg curl:
220x12, 10, 8

Stairclimber
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08-08-2024 , 06:27 PM
#1713
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Aug 7: zone 2

Aug 8: upper

Db bench press:
90x12, 10, 10

Pull-ups:
BW x14, 11, 10

Incline SM press
Machine row
Crossbody tri ext
Incline cable curl
Cable RDF
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08-09-2024 , 03:10 PM
#1714
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Aug 9: lower

Hack squat:
3p+10 x20, 16, 14

DB RDL:
120s x15, 12, 10

Abductor
Adductor
Stairclimber

Was supposed to do Bulgarian SS and hip thrust but I was wiped after my main two exercises. Last two workouts have felt particularly hard. Partly because I’ve been doing 3 sets to failure (or close to it) on most stuff instead of escalating sets and I’ve been in a deficit for a while now and starting to feel the effects
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08-12-2024 , 03:52 PM
#1715
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Aug 10: zone 2

Aug 11: interval run

Aug 12: upper

Machine chest press:
160x13, 10, 9

Cable row:
190x14, 10, 9

Machine shoulder press
Single arm pull-down
Db tri rollbacks
Db hammer curls
Lateral raise
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08-12-2024 , 04:29 PM
#1716
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Any specific cardio goals, or are you just doing it for general health? How has it impacted your training, if at all?
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08-12-2024 , 06:58 PM
#1717
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Quote:
Originally Posted by Montecore
Any specific cardio goals, or are you just doing it for general health? How has it impacted your training, if at all?
Not really, just trying to get steps in and currently looking to drop body fat. Also for general health. No impact on training bc it’s mostly zone 2 (incline walk) and just one interval run a week. What effects my recovery more is sleep (bc of my kids) and being in a deficit for a while now
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08-13-2024 , 04:03 PM
#1718
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Aug 13: lower

Rough workout, sleep was bad last night

Heel elevated goblet squat:
120x15, 12

Hand supported SL DB RDL:
120x12, 10

Leg ext:
230x11, 10

Band assisted Nordic leg curl
Weighted Garhammer raise
Stairclimber
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08-15-2024 , 05:57 PM
#1719
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Aug 14: zone 2 45 min

Aug 15: upper

Db chest press:
95x12, 8, 8

Pull-ups:
BW x14, 8, 8

Got an exertion headache after the first AMRAP sets on db press and pull-ups. It’s a weird pain I’ve gotten before in the back of my lower head neck area when I’ve pushed a bench press set to failure. Normally a sign I need to dial back intensity, which is why I just did 8 on the next two sets for both exercises and kept several RIR instead of going to failure

Dips
Machine row
Crossbody tri ext
RDF
Incline cable curls
Machine lateral raise
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08-16-2024 , 03:29 PM
#1720
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Aug 16: lower

Hack squat:
3.5p x18, 15, 15

Only did 2 sets on Bulgarian SS cause my quads were wrecked after the hack squats

Bulgarian SM SS:
135x12, 8

Plate loaded hip thrust:
3p x15, 12, 10

Seated leg curl:
230x 10, 9, 8

Will leave the weight the same until I get 12 on first set. Close to maxing out this machine

Abductor/adductior: 2 sets each
Stairclimber
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08-19-2024 , 03:03 PM
#1721
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Aug 17: zone 2
Aug 18: interval run

Aug 19: upper

Machine chest press:
170x11, 9, 8

Cable row:
200x11, 9, 8

Machine shoulder press
SA pull-down
Preacher curl
Rope pressdowns
Cable lateral raise
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08-20-2024 , 01:32 PM
#1722
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Aug 20: lower

RDL:
275x15, 12, 10

Leg press:
4p x20, 16, 15

GHR

Leg ext:
230x12, 10, 9

Calf raises
Stairclimber
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08-22-2024 , 07:17 PM
#1723
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Aug 22: upper

Db chest press:
100x10, 8, 7

Chin-ups:
Bw x15, 12, 10

Incline SM press
Machine row
Incline curl
Tate press
Facepulls
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08-23-2024 , 04:14 AM
#1724
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Join Date: Jan 2008 Posts: 5,605
What motivates you to keep going? I feel like your training is incredibly optimised for general health/life. But I wouldn't be able to keep grinding away without some sort of goal.
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08-23-2024 , 10:59 AM
#1725
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My goals have shifted over the years. 5-6 years ago it was more powerlifting style and focused on strength. Now focusing more on overall health, longevity, body composition. I just look forward to working out every day. Because I’m a trainer for my career as well it’s important to be in good shape as well.
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