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11-04-2024 , 10:01 AM

#2201

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,679

11/04/24

Lat pulldown: 180x11, 8, 3x8x150
EZ bar preacher curl: 70x9, 9, 9, 6, 6
Chest supported t-bar row: 115x12, 8, 8, 8, 8
Lat prayers: 130x9, 8, 8, 80x10
Bayesian curls: 40x20, 50x12, 10, 8

Incline treadmill: 30 minutes @ 9% / 3 mph

Dealing with some discomfort in right shoulder. Feels like a muscle strain and not a joint issue, so that's good I suppose?

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11-05-2024 , 09:02 AM

#2202

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,679

11/05/24

Prone leg curls: 2x12x90
Adductors: 70x30, 100x25, 20, 20, 20
Leg extensions: 120x20, 20, 20, 15
BSS: 3x8x110
Ab wheel: 12, 10, 8, 7

Hamstrings didn't feel fully recovered so I did two moderately challenging sets and decided to move on. Right hip still has tightness/discomfort. It's not terrible, but not 100% either. So I decided to pre-exhaust with high rep leg extensions and then do lightish split squats.

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11-06-2024 , 08:41 AM

#2203

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,679

11/06/24

Y raises: 30x12, 9, 8, 7
Behind the back raises: 30x7, 22.5x15, 13
Cable flies: 70x16, 16, 10
Machine chest press: 100x13, 20, 120x16, 16
Dip machine: 160x12, 13, 13, 13
Straight bar pushdown: 125x9, 9, 7, 8
Calf raises on leg press machine: 125x20, 18, 12, 10, 9, 9, 15, 10

First time doing the cybex machine press. I like it but just need to find the right working weight.

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11-07-2024 , 08:53 AM

#2204

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,679

11/07/24

Chest supported t-bar row: 120x12, 10, 9, 9, 7
EZ bar preacher curl: 5x8x70
Lat pulldown: 165x8, 150x10, 8, 8
Lat prayers: 130x10, 9, 7, 7
Bayesian curls: 50x13, 10, 10, 8

Shooting around: 15 minutes

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11-09-2024 , 11:34 AM

#2205

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,679

11/09/24

Prone leg curls: 105x15, 12, 8, 8
Adductors: 2x20x70, 100x20, 20, 15
Leg press: 2x15x270
Leg extensions: 125x20, 18, 16, 16, 12
Ab wheel: 15, 8, 8, 8

Right hip flexor still feeling aggravated with leg press so I stayed on the lighter side.

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Yesterday , 10:12 AM

#2206

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,679

11/10/24

Lateral raises: 35x10, 10, 7, 30x10, 8
Behind the back raises: 30x8, 25x10, 10
Machine chest press: 160x13, 12, 12, 8
Cable flies: 75x8, 10, 10, 8
Straight bar pushdown: 130x10, 8, 8, 5, 110x7, 7

Workout was ok. I strained my left adductor driving to the hoop playing basketball yesterday. It's not too severe as I don't have a limp or anything but I'm definitely going to need to take at least a week or two off from any sports or strenuous movement. I'm also going to just take an extended two week deload from legs. If I'm feeling better earlier, I might modify that timeline, but it will be a week bare minimum.

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Today , 09:03 AM

#2207

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,679

11/12/24

Lat pull down: 150x12, 10, 8, 9, 7
EZ bar preacher curl: 70x10, 8, 7, 5, 50x12
Chest supported t-bar row: 120x12, 9, 8, 7, 90x12
Lat prayers: 130x11, 9, 8, 8
Incline DB curls: 25x15, 9, 8
Calf raises on leg press machine: 125x21, 17, 15, 12, 17, 15, 18

Treadmill: 11 minutes at 4% / mph 2.5

My hip/adductor is feeling much better then it was Sunday. Still going to skip any leg workout this week just to give my lower body a rest. I could probably benefit from a full deload at some point soon. Maybe the week of Thanksgiving; we'll see how I feel.

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