4/21 (Rest)
Rest Day today. Worked the morning shift at work where I got some TikTok and Instagram content done, then came home and recorded two YouTube videos and edited/rendered one of them. Ended the night watching the NBA Playoffs and relaxing!
4/22 (Push - Deload)
Deload Push today. Suuuuuper tired this morning, didn't particularly feel like training. Ended up having a really good session, was very surprised how good this one went based on how I felt going into it. Tomorrow will be a Rest Day filled with client work and running errands and I'll decide tomorrow whether I train Sunday or continue Deloading. I've never ran a Deload for two weeks before and part of me would like to give that a try and see what happens!
Going to work this afternoon where I'll do our weekly order and then post some content. Plan is to come home and watch more of the NBA Playoffs and try to get to bed early! Feeling very tired today so I'd like to get to bed early if possible and sleep in tomorrow to try and feel refreshed.
Full Session:
S/A Kneeling Pulldown 1x16
Seated Cable Fly 1x13
LifeFitness Incline Press 1x9
Smith Floor Press 1x12
Lying Cuffed Lateral 1x15, 1x13
Cuffed Rear Delt Fly 1x13
4/23 & 4/24 (Rest)
Rested both days this weekend. I've decided to extend my Deload another week because I'm curious to see what happens. Will it cause more recovery which will lead to more progressions? We'll see.
Got a lot of client work done and spent most of Sunday relaxing!
4/25 (Pull - Deload)
Great Deload Pull session today, body felt really good once I got in the gym and got moving. Hoping that another week of this level of training has me buzzing to get back!
Full Session:
Adductor Rehab Work 3x30@30
Bilateral D Handle'd Cable Pulldown 1x13
S/A Low Cable Row 1x11
Hammer Pulldown 1x12
Icarian T Bar Row 1x11
FreeMotion Preacher Curl 1x9
Incline DB Curl 1x13
4/26 (Rest)
Rest Day today, worked the morning shift at work then came home and uploaded some content before playing some Warzone and calling it a day. Pretty boring rest day as usual!
4/27 (Legs - Deload)
Second-to-last Deload session didn't go anywhere near what I had planned today. Adductor tendon is still very sore and it prevented me from doing any Squats today, pretty frustrating since this is a reoccuring injury for me. Resting tomorrow then Deload Push on Friday then we're back to full work!
Full Session:
Adductor 3x30@30 rehab work
Seated Calf Raise 1x10
Standing Calf Raise 1x12
Lying Leg Curl 1x11
Paused Leg Extension 1x13
Hack - called set off after 2 reps
4/28 (Rest)
Rest day today, worked the morning shift at work then came home and had a friend come over for a little bit. Prepped some food for the next day and did some content work before chilling and watching basketball!
4/29 (Push - Deload)
Final Deload session done! I feel great and am ready to attack some higher volume training next week for sure. I'm glad I decided to give this Deload another week.
Replaced the Hammer Incline Press with a Mid Incline Smith Press, really looking forward to getting some runway on this movement. Been a good year or so since I had a Smith Press in the rotation consistently so let's break some numbers!
Full Session:
S/A Low Cable Row 1x16
Hammer Strength Pec Dec 1x11
Mid Incline Smith Press 1x11 w/ 1 RIR
Reverse Pec Dec 1x14
Cybex Lateral Raise 1x12, 1x15
Smith JM Press 1x13
Cross Body Tricep Extension 1x8
4/30 (Rest)
Rest day today, spent the morning doing check ins and then Carissa and I went and got groceries and then went and got some pizza. It rained the rest of the day so we just chilled on the couch, lazy day!
5/1 (Legs)
First session of this new block underway! 2 weeks of Devolume training has me feeling very refreshed physically and I'm getting better mentally as my Adductor gets better and better each day. Going to stay consistent with my rehab work and try to get back up to speed ASAP!
Full Session:
Adductor Rehab Work 3x30@30
Standing Calf Raise 1x10
Seated Calf Raise 1x10
Seated Leg Curl 1x13
BB RDL 1x9
Leg Extension 1x10, 1x19
RFE DB SS 1x10
DB Lateral 1x11, 1x15 (partial reps to failure both sets)
5/2 (Pull)
Great Pull session this afternoon. Shrug work is back in since I'm no longer doing RDL's after the day after this (my schedule switched around a little it because of the Deload). I'm doing the Hammer Shrug seated this time, which is noticeably harder than doing them standing, which means I was probably using a lot of Hip/Body English doing them standing! Harder is better!
Full Session:
S/A Low Hammer Row 1x11, 1x15
Hammer High Row 1x10
Bilateral D Handle'd Mag Grip Pulldown 1x14, 1x7
StarTrac Pulldown 1x11, 1x15
Seated Hammer Shrug 1x9, 1x15
Shortened focused Cable Curl 1x9
DB Preacher Curl 1x11, 1x15
5/3 (Rest)
Rest Day today, worked the morning shift at work where I posted some content and then ran some errands after work. Came home and recorded a YouTube video and attempted to go Live on TikTok which was a flop lol, spent the rest of the night chilling out and watching basketball and getting ready for the next day's Hacks!
5/4 (Legs)
Today was a big confidence booster, we are definitely headed in the right direction with rehabbing this Adductor. Used a heavier load for the same 3 sets of 30 completely pain free and was actually able to load my Squats today. Wanted to leave a rep or 2 in the tank just to not over-do it but beings I couldn't even do half this weight without pain last week I'm over the moon with this! Single Leg Leg Press is still causing me some issues so I'd like to try and find a replacement move for that, or potentially tack on a second set of Hack. We'll make that decision when the time comes, for now I'm very happy with where I'm at with my Leg workouts compared to where I was the last two weeks.
Full Session:
Adductor Rehab Work 3x30@40
Seated Calf Raise 1x11
Standing Calf raise 1x11
Paused Leg Extension 1x13
Lying Leg Curl 1x13, 1x6.5/7?
Reverse Banded Hack Squat 1x6 w/ 1-2 RIR
Bilateral Cable Bicep Curl 1x11, 1x14
5/5 (Rest)
Rest Day today. Worked the morning shift at work then ran some errands and then came home and uploaded some content. Ended up playing a few hours of video games too which was nice to chill out for a bit!
5/6 (Push)
Great Push session this morning! Touched 3 plates for the first time on the LifeFitness Incline, I expected 5 or 6 and ended up getting 7 so I will microload from here and start working towards 3 and a half!
Going to work this afternoon and then going to come home and try to go to bed early. I have a full morning of check ins tomorrow and I also need to get groceries before we head home to my parents house for Mother's Day this weekend!
Full Session:
S/A Kneeling Pulldown 1x15, 1x8
Paused Seated Cable Fly 1x12
LifeFitness Incline Press 1x7, 1x13.5
Smith Floor Press 1x10, 1x13.5
S/A Overhead Extension Machine 1x7(L)/6(R)
Cuffed Rear Delt Fly 1x12, 1x14
Lying Cuffed Lateral Raise 1x12, 1x9, 1x10
5/7 & 5/8 (Rest)
Took this weekend off to spend time with my family for Mother's Day. Saturday morning I got client check in's done and then ran errands and then went home and went out to dinner and ice cream with my parents. My family has a Mother's Day lunch every year so we did that on Sunday and then came back to the Suburbs and spent the rest of the night with Carissa's family. Great weekend off filled with good food and good times with family!
5/9 (Legs)
Great fuckin Leg session today, a few of my lifts maintained performance-wise but I'm much happier with the technique when I compared this week's videos vs. last week's so that's definitely progression. My Adductor is progressively getting better and the loads I'm using with my rehab work are progressively getting better. I'm hoping I can start doing some 1-2 RIR work here shortly which will set me up nicely to transition back to full-intensity work!
Full Session:
Adductor 3x30@40 Rehab work
Standing Calf Raise 1x11
Seated Calf Raise 1x9
Seated Leg Curl 1x12
BB RDL 1x8
Leg Extension 1x11, 1x19
RFE DB SS 1x13
DB Lateral 1x12, 1x16 (partial reps to failure both sets)
5/10 (Pull)
Great Pull session today, moved at a great pace and got done in a little over an hour. This will be my last session using the FreeMotion Preacher Curl, I don't really like it and it also hasn't been progressing well so I'll just swap it with something productive. Resting tomorrow then Hack Squat Legs on Thursday!
Full Session:
Bilateral D Handle'd Cable Pulldown 1x13, 1x10
S/A Machine Low Row 1x12, 1x8
Hammer Pulldown 1x10
Icarian T Bar Row 1x10, 1x14
FreeMotion Preacher Curl 1x8
Incline DB Curl 1x12, 1x16
Long Rope Tricep Extension 1x10
5/11 (Rest)
Rest day today, woke up and made some content and then went Live on TikTok before heading to work and making more content. Came home, prepped the next day's food, and then watched some basketball!
5/12 (Legs)
First day being able to Squat at full intensity with no adductor pain! Rehab work loads were also increased and I'd predict I should be able to do full intensity Adductor work in 1-3 weeks assuming I stay on this pace.
I'll no longer be doing a Unilateral Leg Press in this session and instead will be doing a second set of Hack. The 2 sets are varied by rep range, Set 1 I'm trying to fail around 10 reps and the second set around 15-20. Been a while since I've done multiple sets on the Hack and also been a while since I've visited that 15+ rep range so things are about to get interesting!
Full Session:
Adductor Rehab Work 3x30@50
Seated Calf Raise 1x12
Standing Calf Raise 1x12
Lying Leg Curl 1x15, 1x7.5
Paused Leg Extension 1x14
Reverse Banded Hack Squat 1x8, 1x14
Bilateral Cable Bicep Curl 1x10, 1x15
5/13 (Push)
Legs yesterday afternoon and a little over 12 hours later I'm back in for Push. Long days, early mornings (or something like that)
Definitely felt fatigued coming into the gym but felt better and kind of "woke up" once I started moving. I played around with rep ranges today to try and find this sessions' structure for this block so the logbook is not the best indicator of today's session, even though I'm happy with the logbook progress taken today.
I'm having a friend come stay with me for the weekend and I have a full morning of client check in's tomorrow so no training Saturday or Sunday, looking forward to back to back days off!
Full Session:
S/A Cable Low Row 1x9, 1x13
Hammer Strength Pec Dec 1x12
Mid Incline Smith Press 1x9.5, 1x6
Magnum Pec Dec 1x12
Reverse Pec Dec 1x10, 1x13
Cybex Lateral Raise 1x12, 1x16
Standing Cuffed Lateral Raise 1x10
Smith JM Press 1x7, 1x10
Cross Body Tricep Extension 1x11
5/14-5/15 (Rest)
Took the weekend off this weekend to spend time with one of my best friends. He lives in Atlanta right now and was coming up for a little bit so I wanted to see him. Picked him up from the airport Saturday night and then spent the next day with him until around 7pm or so. Good to see my friend and we ate a lot of good food!
5/16 (Legs)
The run of great leg sessions continued today. Getting closer with the Adductor just need to keep hammering away at rehab work. RDL's up in load and reps so I'm over the moon with that! Pull tomorrow, feeling very tired right now haha those RDL's kicked my ass.
Full Session:
Adductor Rehab Work 3x30@55
Standing Calf Raise 1x13
Seated Calf Raise 1x11
Seated Leg Curl 1x13
BB RDL 1x9
Leg Extension 1x13, 1x20
RFE DB SS 1x15
DB Lateral 1x13, 1x18 (partial reps to failure both sets)
5/17 (Pull)
Great Pull session today, progressed on everything across the board. Re-introduced the EZ Bar Curl over the Shortened focused Cable Curl I was doing previously. The EZ Bar Curl is a classic Bicep Curl variation I love and is very time-efficient because it's Bilateral. Rest Day tomorrow which I'm looking forward to considerably!
Full Session:
S/A Hammer Low Row 1x11, 1x15
Hammer High Row 1x11
Bilateral D Handle'd Mag Grip Pulldown 1x14, 1x8
StarTrac Pulldown 1x11, 1x17
Seated Hammer Shrug 1x11, 1x13
EZ Bar Curl 1x13, 1x8
DB Preacher Curl 1x12, 1x16
5/18 (Rest)
Rest day today. Woke up and recorded a QnA for YouTube and then responded to comments. Went to work and recorded more content and worked on a new client's program. Pretty busy day!
5/19 (Legs)
If today is an indicator of things to come it's safe to say I'm back to full capacity with Squatting movements. Still not 100% there with direct Adductor work but I'm confident if I stay on the path I'll get there soon. Exhausted from this one and I have Push early tomorrow morning so early bed is the plan tonight!
Full Session:
Adductor rehab work 3x30@55
Seated Calf Raise 1x13
Standing Calf Raise 1x13
Lying Leg Curl 1x13, 1x8.5
Paused Leg Extension 1x14.5
Reverse Banded Hack Squat 1x9, 1x16
Bilateral Cable Bicep Curl 1x11, 1x15
5/20 (Push)
Hell of a Push session today! Test is definitely kicking in and it's showing in the logbook. Absolutely smashed from training this week, looking forward to a day off tomorrow spent with Check In's!
Full Session:
S/A Kneeling Pulldown 1x10, 1x13
Paused Seated Cable Fly 1x14
LifeFitness Incline Press 1x6, 1x14
Smith Floor Press 1x9, 1x14
S/A Overhead Extension 1x9
Cuffed Rear Delt Fly 1x11, 1x16 (partial reps to failure both sets)
Lying Cuffed Lateral 1x13, 1x10, 1x11
