10/12 (Pull)
Amazing Pull session this morning, I can feel that I'm about to go on a good run of training here! Body is feeling very refreshed after that improvised rest day on Sunday, that was probably the best decision I've made training-wise in a while! Goal is to try and stay on top of my recovery going forward by stretching and prioritizing naps on rest days, amongst other things.
Full Session:
Low Cable Row 1x11 (short), 1x12.5
S/A Cable Pulldown 1x13, 1x10 (length)
Hammer High Row 1x12+1 (short)
Upper Back Pulldown 1x11, 1x12 (length)
Plate Loaded Shrug 1x12+1 (short), 1x12
Cybex Preacher Curl 1x16
EZ Bar Curl 1x10
Low Cable Curl 1x10 (length)
Cross Body Cuffed Tricep Extension 1x17
10/14 (Legs)
Amazing Leg session today! Adductor set progressed which gives me the green light to keep the second set of Adductor in in the other Leg rotation and my Quad movements progressed so I can keep the S/L Leg Extension in this one!
Lower Back is starting to get beat up so I may remove the RDL temporarily from the other Leg rotation as I believe that's what's causing the problem.
Full Session:
Bilateral Bicep Cable Curl 1x15
Seated Calf Raise (shortened focus) 1x15+1
Standing Calf Raise (lengthened focus) 1x13+1
Adductor 1x18.5
Lying Ham Curl 1x13
Leg Extension 1x14 (paused reps)
Pivot Leg Press 1x14
Reverse Banded Hack Squat 1x10 (paused reps)
S/L Leg Extension 1x15
10/15 (Push)
Great Push session this morning, feeling really tired now post training. Looking forward to tomorrow's rest day and getting to sleep in! Going out to dinner with a friend I haven't seen in a while tomorrow so I'm looking forward to that.
Full Session:
Foam Roller Cable Fly (shortened focus) 1x16
Incline LifeFitness Press 1x9, 1x12
Flex Leverage Flat Press 1x9
Smith Floor Press 1x14
LifeFitness Pec Dec (lengthened focus) 1x10
Rear Delt T Bar Row 1x13 (short), 1x15
Lying Cuffed Lateral 1x14 (short), 1x15, 1x13 (length)
S/A Rope Extension 1x13 (short)
S/A Overhead Rope Extension 1x9 (length)
10/16 & 10/17 Recap:
10/16 (Rest)
Rest Day today, woke up and ran some errands before coming home and watching TV before going out to dinner with a friend. Had a great meal and a great time!
10/17 (Legs)
Great Leg session this morning! Lower back is very tight so RDL's are out for now, tried the S/L DB RDL and a Machine RDL variation which all caused pain so I opted for a Glute/Ham focused Hyper extension instead. Need to find the root cause of this lower back pain and get it resolved so I can get back to Hinging.
Full Session:
Seated Cuffed Lateral 1x16
Standing Calf Raise (shortened focus) 1x14+1
Seated Calf Raise (lengthened focus) 1x16+1
Adductor 1x15 (paused), 1x26
Seated Ham Curl 1x15 (paused), 1x12.5
Glute/Ham Hyper Extension (banded) 1x8
Leg Extension 1x20
Banded Leg Press 1x15
10/18 & 10/19 Recap
10/18 (Pull)
Nothing particularly note-worthy about this session, same exercises as always with an extra rep or pound.
Cable Pulldowns have come to a hault progression wise so I will be making some sort of exercise adjusment here, not quite sure what yet but I'll note it by the time I hit this rotation again in 12 days.
Full Session:
S/A Cable Pulldowns 1x11 (short), 1x12
S/A Machine Low Row 1x13, 1x10 (length)
Upper Back Pulldown 1x12 (short)
Incline DB Row 1x9.5, 1x11 (length)
Plate Loaded Shrug 1x11+1 (short), 1x19
Inwards Facing Cable Curl 1x13 (short)
S/A Cable Curl 1x13(L)/14(R)
S/A Cable Hammer Curl 1x11 (length)
2x Rope Tricep Extension 1x16
10/19 (Rest)
Rest Day today. Woke up and cooked some food and ran to the Post Office before coming home and recording some content. Took a nap before work and then headed to work. Going to go home and probably take a shower and watch You before bed. Legs tomorrow!
10/20 (Legs)
Another progressive Leg session this morning. Progressions taken across the board and the previous weeks' volume increases will become permanent. May look to add volume elsewhere but it's not my primary concern at the moment, I'm more concerned about becoming consistent with the volume I'm currently at.
Full Session:
Bilateral Cable Bicep Curl 1x14
Seated Calf Raise (shortened focus) 1x15+1
Standing Calf Raise (lengthened focus) 1x16
Adductor 1x20.5
Lying Ham Curl 1x15
Paused Leg Extension 1x15
Pivot Leg Press 1x14
Reverse Banded Hack Squat w/ Pause 1x10
S/L Leg Extension 1x18
10/21 (Push)
Today's Push session saw the removal of the Incline StarTrac Press and the re-introduction of both the Hammer Strength Incline Press and the Incline DB Press. I chose to replace the two sets of ST Incline with these because of their complimentary resistance profiles.
Hammer Strength equipment is notoriously difficult to get short, making it the perfect piece to use at the beginning of the session, and the Incline DB Press provides little Pec tension at the top of the range and the majority of tension in the fully stretched position. The resistance profiles on these exercises are essentially opposites which makes them great compliments.
It's been a while since I've done a free-weight pressing movement so the DB Presses felt awkward today. Nothing to be worried about, just need to knock the rust off.
I had been doing the ST Incline for 6 months straight so it's mentally and physically refreshing to be doing something new. Time to get stuck into these Presses and keep dropping pennies in the jar!
Full Session:
Magnum Pec Dec Fly (shortened focus) 1x13
Hammer Strength Incline Press 1x10
Mid-Incline DB Press 1x10
StarTrac Flat Press 1x11
Weighted Dips 1x8
Magnum Pec Dec Fly (lengthened focus) 1x14
Cybex Lateral Raise (shortened focus) 1x14
Reverse Pec Dec Fly 1x14 (short), 1x13
Standing Cuffed Lateral 1x13, 1x10 (length)
S/A Cuffed Tricep Extension 1x12 (short), 1x10
S/A Overhead Cuffed Tricep Ext. 1x14 (length)
10/22 & 10/23 Recap
10/22 (Rest)
Rest Day today. Prepped some food and took a nap before work. Went to work and then went to the store with Carissa and then we watched some TV before going to bed. Very boring day lol
10/23 (Legs)
Great Leg session this morning. RDL's are still out but the Glute/Ham focused Hyper is feeling solid so I'm not afraid to run with that for a while. Going to carve pumpkins and have a cheat meal tonight with Carissa so I'm looking forward to the rest of the day!
Full Session:
Seated Cuffed Lateral 1x14
Standing Calf Raise (shortened focus) 1x12
Seated Calf Raise (lengthened focus) 1x16+1
Adductor 1x11 (paused), 1x27
Seated Ham Curl 1x13 (paused), 1x12
Glute/Ham focused Hyper 1x11
Leg Extension 1x18
Banded Leg Press 1x14
10/24 (Pull)
Sunday morning Pull session today. Went well, moved at a quick pace. Happy with performance on everything. Strength is making a good run on my Low Rows so I'm going to try and rinse those for a while!
Full Session:
Low Cable Row 1x11 (short), 1x11+1
S/A Cable Pulldown 1x14, 1x11 (length)
Hammer High Row 1x12 (short)
Upper Back Pulldown 1x11, 1x10 (length)
Plate Loaded Shrug 1x12+1 (short), 1x14
Cybex Preacher Curl 1x17
EZ Bar Curl 1x11
Low Cable Curl 1x10 (length)
Cross Body Cuffed Tricep Extension 1x13
10/25 & 10/26 Recap
10/25 (Rest)
Rest Day today. I worked the opening shift at work today so I was home by 3:30 pm. I love when a rest day falls on a Monday because I get home by 3:30 and have time to catch up on things. Recorded some content before watching TV and calling it a night 😴
10/26 (Legs)
Great Leg session this morning! I am on a really great run of training right now that I'm eager to keep going as long as possible. Working a full day at work this Saturday gives me an extra day of rest which I think will do my body good! About to head into work soon, hopefully I can get some more content recorded and continue my education on J3U!
Full Session:
Bilateral Cable Bicep Curl 1x15
Seated Calf Raise (shortened focus) 1x15+1
Standing Calf Raise (lengthened focus) 1x13
Adductor 1x16
Lying Ham Curl 1x17
Leg Extension 1x15 (paused reps)
Pivot Leg Press 1x14
Reverse Banded Hack Squat 1x11 (pause in stretch)
S/L Leg Extension 1x23(L)/24(R)
10/27 (Push)
Great Push session this morning. Program adjustments made to the other Push rotation are starting to show their benefits! Less fatiguing presses creating less systemic fatigue allowing me to take progressions on this Push rotation.
I got rid of the S/A Overhead Rope Extension and replaced it with an Overhead Extension Machine. Puts me in a much more anatomically correct position to do what I'm trying to do with the Triceps.
Full Session:
Foam Roller Cable Fly (shortened focus) 1x13
Incline LifeFitness Press 1x10, 1x13
Flex Leverage Flat Press 1x10
Smith Floor Press 1x14
LifeFitness Pec Dec Fly (lengthened focus) 1x12
Rear Delt T Bar Row 1x13 (short), 1x13
Lying Cuffed Lateral 1x15 (short), 1x14, 1x11 (length)
S/A Rope Extension 1x13 (short), 1x12
S/A OH Extension Machine 1x10 (length)
10/28 & 10/29 Recap
10/28 (Rest)
Rest Day today, woke up and ran to the Post Office before coming home, prepping food and then recording a bunch of content! Really happy with my work productivity today. Went to work (real job lol) and uploaded a bunch of content and continued on my J3U education course. Really productive day overall!
10/29 (Legs)
It was very hot in our apartment last night which made it difficult to fall asleep. If I had to guess I'd say I missed out on 1.5-2 hrs sleep last night. Ran to the gas station and got a Reign, which was the first caffeine I've had in probably 3 weeks and that got me going good enough to train.
Perfect Leg session! Very happy with how things are progressing here and will potentially add another set of Leg Extension after the Leg Press if I can continue to recover from this volume level. Really starting to put the pedal to the medal in the gym now!
I did both my Delt and Bicep frequency work today because I'm going to be off tomorrow because of a full day at work. Just gives me an opportunity to touch up on the Biceps and get a day of Rest before a full Bicep session on Sunday's Pull Day.
Full Session:
S/A Cable High Curl 1x15
Seated Cuffed Lateral Raise 1x15
Standing Calf Raise (shortened focus) 1x12
Seated Calf Raise (lengthened focus) 1x16+1
Adductor 1x12 (paused), 1x25
Seated Ham Curl 1x14 (paused), 1x13
Glute/Ham focused Hyper Extension 1x12
Leg Extension 1x20
Banded Leg Press 1x13
10/30 - 11/1 Recap
10/30 (Rest)
Rest Day today, also worked a full 11 hour day at work. Pretty relaxed day for the most part, got some content done and worked on my J3U course work.
10/31 (Rest)
I was originally scheduled to train today but decided to take an improvised Rest Day and make some adjustments to my schedule for the week. I have to work another 11 hour day this weekend so I changed my schedule to train on Monday/Tuesday/Thursday/Friday rather than Sunday/Monday/Wednesday/Friday. The first set up let me take a full day off on Sunday which is what I needed after a 6 day work week with another 6 day week coming up.
Spent the day relaxing and eating and resting! Perfect Rest Day!
11/1 (Pull)
I felt great after 2 days off in a row so today was a great session! Few things to note about this session:
- I mentioned in the last rotation of this session that the Cable Pulldowns had been stalling so I was going to make an adjustment. I've decided to do 1 set on the LifeFitness Pulldown and 1 set on the Cable Pulldown. I'm using a D Handle on the LF Pulldown, as every time I use it without one I get horrible elbow pains. I can really only do one set on the LF PD because it's sooooo hard to get short, so after one max effort set there I move on to something that has a more forgiving resistance profile so I can stimulate the muscle better.
- I added another set of Cable Curl as I'm trying to increase my Arm volume. I don't see it taking away from any of the Push/Pull work I just have to make sure it doesn't effect the other rotations' arm Accessoory work.
- The gym was pretty busy this afternoon so I was trying to work at a faster pace between sets. I ended up finishing this session about 20-25 minutes faster than I normally do with no detriment to performance. This tells me that I'm taking a lot of unnecessary rest on a typical training session and I need to be more dilligent about moving at a good pace and not over-resting.
Full Session:
D Handle'd LifeFitness Pulldown 1x7 (paused)
S/A Cable Pulldown 1x11
S/A Machine Low Lat Row 1x13, 1x11 (length)
Upper Back Pulldown 1x11 (short)
Incline DB Row 1x12, 1x14 (length)
Plate Loaded Shrug 1x12+1 (short), 1x13
Inwards Facing Cable Curl 1x13 (short)
S/A Cable Curl 1x13(L)/15(R), 1x11(L)/12(R)
S/A Cable Hammer Curl 1x11 (length)
Long Rope Tricep Extension 1x15
11/2 (Legs)
Amazing Leg Session today! I trained in the afternoon again today and tried to push the pace to beat the gym rush and ended up finishing this entire session in a little over an hour and a half. This session usually takes me 2-2.5 hours so I was really moving! And with zero performance detriments too, holy shit I have been so lazy in the gym with my rest times! I'm going to start tracking the start and end times of each session so I get a rough idea of how long I'm taking and can hold myself accountable.
Full Session:
DB Lateral 1x17 w/ partials
Seated Calf Raise (shortened focus) 1x13+1
Standing Calf Raise (lengthened focus) 1x15+1
Adductor 1x18
Lying Hamstring Curl 1x13
Leg Extension 1x16 (paused)
Pivot Leg Press 1x12
Reverse Banded Hack 1x9.5 (pause in hole)
S/L Leg Extension 1x19
