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  1. #261
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Jan 12 2016
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    Palazzo at Cypresswood
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    Took 8 days off and back in the gym today. Did some different things. Started with incline spotto bench. Incline bench pausing an inch off the chest. Regular incline barbell bench never felt right. To bring it to my chest, I'd have this elbow tuck that took a fair bit of tension off my chest. I did this more flared, but just cutting off an inch of ROM, but also pausing to make it even harder than the regular lift, felt better. I haven't done free weight pressing for many months, so I just did 60kg for 5 sets of 7 on this today. Followed with facepulls for just 4 sets instead of 5, since it's my first day back, 30kg for 11, 10, 10, 10.


    Chest press with 65kg for 8, 75kg for 6, 65kg for 8 and 60kg for 8. Onto pushdowns, unfortunately I lost my rope so I'm back to using gym attachments for now. Regular sized rope pushdowns with 20kg for 11, 11, 11, and then rope overhead extensions with 22.5kg for 11, 11, 11, good performance on these. Over to machine laterals, 100lb for 13, 12, 11. Leg press to finish, 240lb for 11, 260lb for 8.


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    First pull day back, heavy day. Back to the cable rows, good to see after 8 days off it went fine here, 80kg for 8, 87.5kg for top set of 8, 77.5kg for 8, 8. Dropped to 65kg for 3 sets of 10.


    Onto hyper extensions. As I get stronger, straight sets get more and more brutal. Today instead of 5 sets at the same weight, I did one set with 28kg for 10, followed by 4 sets of 11, 11, 11, 11 with 40.5kg. On shrugs, 70kg for 10, a top set of 12, and then 10, 10.


    Onto lying cable curls, I'm really loving these. It's set up so at the top of the exercise, the tension decreases slightly. This would be a bad thing if it was a drastic decrease in tension, but it's just enough of a decrease so that you have that finality, that certainty that you've completed the rep, unlike something like a lateral raise where there's that uncertainty if you really hit that last rep due to missing an inch or two of ROM at the top where it's hardest. I did 4 sets of 11 with 25kg here. Onto rope curls, I did 25kg for 10, 27.5kg for a top set of 11, 25kg for 10, and then I actually grabbed two 14kg dumbbells and tried single arm cross body hammer curls for the first time for a set of 10. Ab crunch with the stack, 200lb, for 3X10 to finish. I need to find another ab exercise to progressively overload on.
    Last edited by Zee Why Zee Zee; 2020-02-14 at 07:48 PM.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  2. #262
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
    Location
    Palazzo at Cypresswood
    Weight
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    Light push day of week 1. Incline spotto bench 55kg for 3 sets of 10 followed by 50kg for 3 more sets of 10. I'll move away from straight sets soon, but since this is my second time doing the lift it doesn't really matter. Not gonna lie, these are slightly hard on my shoulders, but the stimulation in my chest is awesome. Next time I'll do facepulls first like I used to and see if my shoulders feel less raw. Followed with facepulls, 25kg for 18, 9, 9, 9, rest-pause.


    Went to pec deck, 100kg for 11, 85kg for 8, 7, rest-pause. Went to pushdowns, did the first set with the straight bar, 20kg for 20 reps, switched to the rope, 15kg for 10, 9. Rope overhead extensions with 22.5kg for 20, 11, 11, rest-paused, adding a rep to the first set.


    Machine laterals, 90lb for 17, 9, 80lb for 10, rest-paused. Leg press 260lb for 2 sets of 8. I also tried single arm pushdowns with the cable, no attachment, 7.5kg for 12 each arm, and was surprised that I actually felt it less in the long head than I did with two arms on the long rope.


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    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

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