A Lifter's Iron Log...

[ghettostudmuffin]

7-1-202

Bodyweight 194.2lbs

30 minutes moderate cardio on treadmil.

45 degree Donkey Calf Raise 45lbs x17
Seated Calf Raise 35lbs x20+

 

[ghettostudmuffin]

7-2-2020

Bodyweight 195.2lbs

Precor Machine Laterals 40lbs x3x10
One Arm Cable High Row (for rear delt) 35lbs x12, 40lbs x20, 40 or 45lbs x25 - I kinda lost track. I really don't care how much weight I use for rear delts, just so long as I feel them being thoroughly worked. So so on these. I like pulling a band better.

Dips BW x13 - performed these upright and very controlled to focus on the triceps
Seated Machine Preacher Curl 40lbs x2x8-10
Precor Dip Machine 150x13, 100x17 - this machine is money for me. Fire in the triceps on both sets. Not alot of exercises produce that feeling in them.

My gym is zoned off, so I couldn't do any dumbell presses, and the machines bother my shoulders. All I had was machines but I was happy with the workout. Got a great pump in the delts, pecs, triceps and biceps.

 

[ghettostudmuffin]

7-3-2020

Bodyweight 196.6lbs

45 Degree Leg Press 3 plates x30
Nautilus Leg Extension (plate loading) 25lbs x20
Precor Lying Leg Curl 50lbs x15-20

Hobbled around after the leg curls for awhile. My legs don't need much to get stupid pumped and cramped up. 1-2 sets of 1-2 exercises for quads and hams is all I need. They grow stupid fast.

 

[ghettostudmuffin]

7-6-2020

Bodyweight 199lbs.

Barbell Neck Press 135x5x6 I feel sufficiently comfortable with this now to increase the weight and drop it to one main work set to failure, with a lighter backoff set.

Pushups Close x10, normal x10, wide x10 15-20 seconds rest between each set.

The pushups weren't really necessary. I'm fast twitch - don't need alot of volume.

I'm basically on a bodybuilder split now:

Monday - Chest
Tuesday - Back
Wednesday - Calves
Thursday - Shoulders/Arms
Friday - Legs

Overall volume is pretty low. 1-3 exercises per bodypart, for 1-3 sets each. Usually only one main set to failure, with the backoff set being significantly lighter.

I might say my lifting is sorta Dorian style, with less exercises.

I pretty sure I gained a little over 2lbs just in the legs from Friday's workout. Not even joking. First time they've been trained with weights since Covid started.

 

[ghettostudmuffin]

7-7-2020

Bodyweight 198.6lbs

DB Stifflegged Deadlift 75's x25-27 reps. Grip started to fail.

Chinups BW x2,2,3,4,4
Dumbell Row 60lbs x8 - was just feeling these out. Felt pretty good and light

Closegrip Cable Row 120lbs x18-20; 85lbs x18
DB Pullover 45lbs x25

Solid workout. Feeling out the weights.

 

[ghettostudmuffin]

7-9-2020

Bodyweight 199.2lbs

Standing Dumbell press 55's x11-12; 40's x6-7
Precor Lateral Raise 50lbs x8-9, 40lbs x?, 30lbs x?

Seated Alt. DB Curl 25lbs x6
Seated Dip Machine 160lbs x13-14; 100lbs x17-18
Dips BW x5-6

Excellent pump.

 

[ghettostudmuffin]

7-10-2020

Bodyweight 198.2lbs

45 Degree Leg Press 4 plates x25
Nautilus Leg Extension 50lbs x12 + couple partials; 25lbs x8-10 + couple of partials
Nautilus Leg Curl 35lbs x8+; 25lbs x8-10
Calf Raise on stairs BW +45lbs x 30 reps over 4 sets

 

[ghettostudmuffin]

7-13-2020

Bodyweight 202.2lbs

Closegrip Bench 165x12-13; 155x8+ lost track
Barbell Neck Press 145x12; 135x8+

Didn't like the feel of the Closegrip on my right shoulder. grip width is just inside shoulder width. Have no idea why it felt funky, but it did - so I'll just stick with the Barbell Neck Press.

 

[ghettostudmuffin]

7-14-2020

Bodyweight 201.2lbs

Gym was packed and chinup station taken, so I did some cable pulldowns instead

Cable Pulldown 140x11-12; 100x10-12
Inverted V-grip Cable Row 140x12 +2-3 cheat reps; 100x12+

Dumbell Pullover 55x23
MTS High Row 50x10+; 40x10+; 30x10+ (use this mostly for the rear delt)

12 minutes on the treadmill, with a fast jog of 9mph at 3.0 incline for 30 seconds - just to get the heart pumpin abit.

 

[ghettostudmuffin]

7-16-2020

Shoulder Press Machine 180lbs x17; 120lbs x1-12
Precor Later Raise Machine 55lbs x10-12; 40lbs x8-10; 30lbs x8-10

Seated Alt. DB Curl 25's x9-10
Precor Seated Dip 170lbs x24
Dips BW x6,4

One Arm DB Shrug 85lbs x3x10-12

Bentover DB Laterals 8's x10; 12's x8-10; 8's x7-8

First time I have ever felt a serious contraction from bentover dumbell laterals. My rear delts are developing well, which I attribute to the high rows on machine with focus on the rear delt contraction.

The seated dip machine acts sort of like a pre-exhaust for the bodyweight only dips. The difference between the two is the machine produces fire and a superior pump in my triceps, which then causes the dips to produce a very strong contraction in the triceps - much stronger than on typical sets of dips only.