5/23/25 W8 D3
Belt squat
3 sets of 11
Seated row
3 sets of 13
Lat pulldown
3 sets of 12
Bench
205x5
245x4
295x5x2
Cable overhead ext
4 sets of 13
DB shrug
4 sets of 13
Bailed on the last two sets of bench. Pec felt off after I tweaked it on Wednesday. Shit is starting to get on my nerves because I've never had pec problems. Taking Monday off for sure and it might turn into a week off.
5/29/25 W9 D3
Leg press
4 sets of 12
Lat pulldown
3 sets of 13
Seated row
3 sets of 10
Bench
205x5
245x4
295x3
315x2x5
Machine fly
5 sets of 10
Overhead cable ext
3 sets of 13
DB shrug
3 sets of 10
Still no pain, but now I can feel an actual knot in my pec. Thought about taking the rest of the week off, but decided to go today. Thought about doing press in place of bench, but it was a light day so I went forward with bench. Weight moved fine and there was no pain, but I don't like this knot.
One good decision I did make was to listen to @Stargazer Rex about flys. Gym has an Arsenal fly machine so I gave it a shot. On the first set with no weight added I felt that knotted area maybe breaking up. Liked the way the movement felt on the pec and I enjoyed the machine way more than using dumbbells. Gave a huge stretch and I will be working that in often going forward. Thanks Rex!
5/30/25
Hack squat
2 sets of 8
Leg ext
3 sets of 12
OHP
135x5
155x4
185x3
205x2
230x1 (PR)
185x3x3
Machine fly
5 sets of 10
Rear delt machine
3 sets of 10
Belt squat
4 sets of 8
Went in to goof off and mainly stretch my pec on the incline fly machine. Don't think I've done an actual press session in two years. Didn't plan on going for a PR, but it was obvious I could get it. Could have added a few more pounds, but I was happy with a body weight press considering I haven't done the movement in forever.
5/30/25
Hack squat
2 sets of 8
Leg ext
3 sets of 12
OHP
135x5
155x4
185x3
205x2
230x1 (PR)
185x3x3
Machine fly
5 sets of 10
Rear delt machine
3 sets of 10
Belt squat
4 sets of 8
Went in to goof off and mainly stretch my pec on the incline fly machine. Don't think I've done an actual press session in two years. Didn't plan on going for a PR, but it was obvious I could get it. Could have added a few more pounds, but I was happy with a body weight press considering I haven't done the movement in forever.