Overhead press: 4x8 @ 30 pound DBs
Chest press machine: 1x12 each @ 65 / 75 / 80 / 87.5 / 90 pounds
Leg curl machine: 1x12 each @ 30 / 35 / 40 / 45 pounds
Hip abductor machine: 1x10 each @ 65 / 75 / 85 / 90 pounds
Underhand grip lat pulldown: 3x8 @ 105 pounds
Single leg split squats: 1x8 each @ 10 /15 / 20 pound DBs
Press machine felt like a much needed push exercise for chest. I cut out barbell and DB press after f'ing up my lower back one too many times but haven't incorporated an adequate substitution. My gym back home may have a setting on one of the machines that is similar to this one. That or I can probably find a DB press modification.
Tried to focus on slowing down my movements with lighter weights. Sometimes with heavier weights my motion gets a bit jerky and I probably start using other parts of my body to complete the lifts. Noticed a big difference with the burn especially with lat raises and tricep push downs.
Currently sitting in the airport and can’t wait to get back home. Pretty brutal trip visiting my parents as my dad now has some nasty health issues.
Much needed day yesterday of mostly clean eating and weights after 5ish days of not so clean eating and zero weights. Also have a dumb ailment from basketball on Wednesday and now I've got a bruised big toe nail. Cut your toenails before playing folks.
1/5
Hip thrusts: 3x20 @ 25 pound DB
Push ups: 2x20, 1x15
Walking lunges: 3x6 per side @ 15 pound DBs
RDLs: 1x10 each @ 15 / 20 pound DBs, 3x10 @ 25 pound DBs
Reverse grip lat pull downs: 1x10 @ 105 pounds, 2x10 @ 110 pounds
Curls: 3x10 @ 15 pound DBs
Calf press: 1x12 each @ 45 / 50 / 60 pounds
Got started with about 70 minutes before the gym closed. Probably need 90 minutes when doing full body. A few exercises I could have progressively added on weight with an additional set or two but wouldn't have had time to get through a wider variety of exercises.
For me, the proven method for me to cut fat and get lean is to do a 16-8 intermittent fasting. I only consume water, black coffee, or tea in that period. Then I couple it with meal and macro timing upon breaking my fast. I usually start with fruits and/or vegetables to not make my blood sugar spike right away. Next would be my proteins and last would be my carbs before I mix them all up. With regard to meal quality, I stay away from sugar drinks, sodas, and limit my alcohol intake during occasions. I also stay away from junk food and fast food as much as possible. The only time I consume them is if I'm left with no choice especially during meetings or when somebody buys and gives me some. For lifestyle, I train in the gym 4 to 5 days a week focusing on strength and form of HIIT and slow-phased cardio,
Last edited by VitaAlto; 01-15-2024 at 05:08 AM.
Reason: wrong spelling
Overhead press: 4x8 @ 30 pound DBs
Chest press machine: 1x12 each @ 65 / 75 / 80 / 87.5 / 90 pounds
Leg curl machine: 1x12 each @ 30 / 35 / 40 / 45 pounds
Hip abductor machine: 1x10 each @ 65 / 75 / 85 / 90 pounds
Underhand grip lat pulldown: 3x8 @ 105 pounds
Single leg split squats: 1x8 each @ 10 /15 / 20 pound DBs
Press machine felt like a much needed push exercise for chest. I cut out barbell and DB press after f'ing up my lower back one too many times but haven't incorporated an adequate substitution. My gym back home may have a setting on one of the machines that is similar to this one. That or I can probably find a DB press modification.
I was just scrolling through your recent posts to ask about the lack of a bench movement. Is there an ongoing lower back issue that was exacerbated by benching or did you hurt it for the first time doing that
fyi I tried and quickly gave up arched back benching after hurting my back, in case that's what happened. Flat back all the way for me now and the back has never been an issue
I was just scrolling through your recent posts to ask about the lack of a bench movement. Is there an ongoing lower back issue that was exacerbated by benching or did you hurt it for the first time doing that
fyi I tried and quickly gave up arched back benching after hurting my back, in case that's what happened. Flat back all the way for me now and the back has never been an issue
Yeah it's been ongoing. It started when I got fat about a decade ago and I think bad posture was the main cause - it's mostly pain on right lower side with occasional stiffness throughout my lower back when my posture is bad.
I've hurt it at least three times when lifting. Once with barbell bench press and twice with incline DB press. The barbell time I lifted too heavy but the incline DB didn't feel that heavy. I think a flat DB press would be the one to try out. I'd do barbell again but my gym doesn't really have the right equipment for it. I was moving a flat bench under a squat rack which is a bit inconvenient, especially when the gym is more crowded.
I've added push-ups into a few recent workouts to at least get some chest work. I could mix in flat bench flyes too but from what I've read it's best to have a heavier push movement for chest.
Walking lunges: 2x7, 1x9 per side @ 20 pound DBs
Barbell RDLs: 1x10 each @ 45 / 55 / 65 / 75 / pounds
Calf press: 1x12 each @ 60 / 75 / 80 pounds
1/18 workout was over 1.5 hours. 1/19 workout was about 30 minutes. 1/18 felt better. I got carried away with something at work last night that probably could have waited and I ended up getting to the gym late. But a previous version of myself likely would have just said there's no point in going to the gym for 30 minutes and skipped it entirely, so I'll consider that progress.
Right knee was a bit sore after lunges - think I went too deep on a rep or two but it's not too bad.
Still searching for the best chest exercise - the last time I did DB presses my back didn't feel quite right. Not sure if my form needs work or it's back issues (possibly both). For now I'm doing push ups at the end of each set and mixing in either DB front raises or flyes.
