supporting and loving the logs NICE and HOT
Thanks for the kind words bro. Much appreciated!
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supporting and loving the logs NICE and HOT
train like hardcore
APPROVED LOG
Groin plate slides sounds painful
That's an amazing update bro......
Good update
Love the super sets man. Great way to have some ridiculous pumps!
Super sets are amazing
I do love the pumps. . I also love the cardiovascular response .. killing calories without the treadmill.
Tuesday
Cardio
35 min interval
No airflow in gym… damn it is ripe. Smells like
Arm pits and assholes haha
Warm up repeat 4 times
Front lunges 10 each leg
Lateral lunges 10 each side
Diagonal lunges 10 each side
Reverse lunges 10 each side
Groin plate slides 10 each side 35lb plate
Thick band good mornings 15 reps
Fire hydrants bent knee 15 each side
Single leg kick backs 15 each side
Lateral toe touches straight leg 10 each side
Air squats ass to grass 25 reps
Super set (4 rounds )
Low bar squat 4 x 10
135x 25
225 x 10 (4 rounds)
RDL 10 reps on 4” box very slow at bottom
10 reps 4 sets
Safety squat EMOM
Every min on the min for 12 min
( pause at bottom of first 5 set and then last one )
165x 10 - 1 round
205 x10- 1 round
245x 10 - 12 rounds
Super set 4 rounds
Pendulum leg press. Plate loaded
3 plates 15 reps
Trx pistol squat 10 reps each leg
Met con 5 rounds
Walking lunges 10 each leg
Wide Mountain climbers 25
KB swings 20 (56lb)
Wednesday
Cardio
45 min LiSS
Warm up 5 rounds
Lateral raises band 20 reps
Front raises band 20 reps
Reverse fly’s focusing on rhomboids pinching together 20 reps pause on last
Skiers 25 reps
Face-pulls heavy band 15 reps
Upright row heavy band 15 reps
Internal humeral rotation at 45degree angle 15 reps (L/R)
External humeral rotation at 45 degree angle 15 reps (L/R)
Internal rotation of humerus parallel to the ground 45 degree angle on forearm 15 reps (L/R)
External rotation of humerus parallel to the ground at 45 degree angle on forearm 15 reps (L/R)
Smith machine seated shoulder press.
Left arm was supposed to just go for a ride but didn’t. Painful and pinched in a few places but fuck it , I needed the pump and shoulders to work.
Front press
95 lbs 35 reps
115 lbs 30 reps
135 lbs 20 reps
135 lbs Interval
20 seconds on 40 sec off for 15 min.
So 15 sets of ~15 to 18 reps
Behind neck press.
115lbs interval
20 seconds on, 40 seconds rest
10 sets.
Upright row on smith machine 135lbs
Emom for 8 min.
20 clean reps
Single arm barbell press with 45lb plate
7 sets 45 seconds rest between each set
Landline barbell press 20 reps
* 10 presses with left / 10 presses with right / 20 presses with both hands (landmine press)
Super set repeat 5 x
Free motion cable
Lateral raises 15 each side
Front raises. 15 each side
Face pulls from low position with rope
20 reps
110 lb db shoulder shrugs 15 reps
60 lb db farmers carry for length of gym and back
Thursday
Cardio
45 min treadmill
Warm up 4 rounds
Walking lunges 10 each leg
Lateral lunges 15 each side
Diagonal lunges 15 each side
Straight leg kick backs from quadruped position.
15 reps each side
Fire hydrants from quadruped position. (On all 4’s) 15 reps each side
Full rotation of Glute ham activators on all
4’s 15 reps each side
KB plank drag through 10 each side 56lb kB
Smith machine single leg scissor squat pausing at bottom.
5 sets of 10 reps each leg
135 lbs
Super set 6 rounds
RDL with band attached
135 x 10
185 x 10
225 x 10 brutal
185x 10
185 x 10
135 x 10
Feet together and stepped out smith machine pulse squat
135x 10
215 x 10
265 x 10
265 x 10
265 x 10
135 x 10
Super set 4 rounds
Laying single leg, leg curls with sliders
10 reps each
Booty builder thrusters 135lbs 15 reps
Super set 4 rounds
Single leg plate loaded curl machine
15 reps each side twice before moving to next exercise
KB swings 62lb 10 reps
Rogue reverse hyper machine 15 reps
Stretch and foam roll
Friday
Cardio 30 min interval
Warm up 5 rounds
Bands
Lateral raises 20 reps
Front raises 20 reps
Skiers emphasizing scapular retraction 20 reps
Reverse fly’s again focus on scapular movement. 20 reps
Face pull heavy band 20 reps
Upright row heavy band 15 reps
Incline Bench bar only 70 reps slow and easy
Seated shoulder press smith machine
115 lbs. 15 sets of 15 reps
EMOM for 15 min
Flat bench smith machine 115 lbs
10 reps emom for8 min.
Super painful until chest muscles full of blood. ..
Floor press smith machine 135 lbs
Really narrow grip
5x10
Super set 6 rounds
Single arm barbell press for 12 reps left
Single arm barbell press for 12 reps right
Landline press (both hands ) for 12 reps
Single arm bent over barbell row for 12 reps right
Single arm bent over barbell row for 12 reps left
Hammer strength plate loaded incline
4 sets of 10 reps each
3 plates left hand
.75plates right hand.
Super set 4 rounds
Laying prone incline db row 10 reps
Shoulder shrugs db 10 reps
Trx ring rows 10 reps
Met con
3 rounds as fast as possible
Sled push length of gym
10 lbs swings
250 meter sprint on rower
So here’s the beef.
I go in next Wednesday for Shoulder surgery.
Removing and reattaching long head of bicep
Repairing labrum
Repairing three of the four rotator cuff muscles which have full thickness tears.
I’m kinda stubborn and wanted to hit my chest and shoulders one more time before I go under the knife. I will have plenty of time to heal from the lifts before surgery… but damn not looking forward to hitting the brakes for the rehab. I’m really good about checking my ego at the door and what not. But I’m already out of sorts waiting so long for this surgery. It’s been forever since I had a great upper body workout :-/.
Sorry for the slacker logs. I pushed myself the best I could under the circumstances.. anyhow brothers. I appreciate all your comments, advice and check ins. Truly. I will continue the logs but the next couple weeks will be a bit scattered.
Thanks again for taking the time to read and respond.