PR Devil's power/strength training log

[DEVILsSON]

2/1/24
bw: 230lb

Deadlifts:
DOH
135-10 reps
225-5 reps
315-5 reps
405-1 rep
+straps:
495-1 rep
+barefoot+straps+closed lever belt:
495-9+0 reps....maybe had one more if I had an energy drink or something....felt like my conditioning gave out first...
---barely closed my inzer belt....walked with it on for a bit and it was very uncomfortable....
---discovered I could only get 5 45 bumpers per side on this rogue bar which was disappointing.....I barely had enough room to partially attach the collars....I was planning for a 585x4 but I'll save that for another time...
----per strength calculator 495x9 > 585x3....

--------------------------------
2/3/24

grippers:
#100- 50 reps/hand regular grip
#100- 30+0 reps/hand inverted grip

Bodyweight Squats standing on Yoga Blocks:
bw-10 repsx3 sets
---deep and paused at the bottom....almost a stretch...
----bit of emphasis on balance

======

2/4/24
bw:230lb

-played a halfcourt game of 2o2 and 3o3 of basketball...

Bench:
135-10 reps paused...
225-10 reps
opent belt+gloves with wrist wraps:
275-15+0 reps...TNG but no bouncing...barely got last rep with good form
315-8+1 reps....was able to rack 9th reps but missed initially with left hand...
---suicide grip for all reps...felt good after regretting playing basketball beforehand
---stayed a bit more and shot around basketball for a bit longer. A 3o3 game broke up just before I got back...

------------

2/8/24
bw: 230lb


Squats:
bw-10 reps
135-10 reps
225-10 reps
+closed belt:
315-1 rep...had to stop to remove my pant belt from under my inzer belt
315-5+0 reps...maybe couple more...but felt like dog shit
open belt:
365-1+0 rep...maybe had one more...
275-10+0 reps....was able to go deeper and bounce out of the bottom...
---been dragging my ass all week due to uneven sleep....one night good, one night bad, etc...

Leg Press Machine:
380(stack)-40+0 reps.....controlled but not slow...

Highest Setting on Incline Bench Cable Presses:
100 per side: 10 reps...
---decided not to go any higher....
----not my day...will try to do bench on Saturday...

---------------------

2/11/24

A few sets of grippers....got a rep with #250 right handed

--------------------
2/12/24

bw: 229lb

Grippers:
#200:
Right: 20, 30+0
Left: 25, 30+0
--great gripper....it was less than 3$ on Ali.Ex.press
---I ended up getting a few different ones from #50 to #350

Bench in power rack:
135-10 reps...suicide grip
225-10 reps...suicide grip
315-9+1 reps....suicide grip....missed it 2/3
275-14+0 reps...suicide grip
---set up pins about 1/2 of ROM so had to press out the weight at the start each set...but it helped on the set I failed

One Arm Pulldowns on Pulldown Station (w/ ergonomic grip handles)
100-5 reps each hand

One Arm Negatives on Pulldown Station (w/ ergonomic grip handles)
160-5 negatives / arm....left grip was slipping

One Arm Hangs with strap:
bw-3-5 sec per arm
bw-3 to 5 sec per arm

------------
2/14/24
bw: 229lb

#50 gripper 20 reps each hand with just finger tips...


Pull Ups using climbing grips:
bw-5+0 reps....in uniform and boots....

Standing Alternating DB Curls:
40s-10 reps/arm
65s-8+0 reps/arm...cheat curls
75s-6+0 reps/arm...cheat curls
---no heavier DBs in our gym here

One Arm DB Curls against 45 degree bench:
50lb-10+0 reps/arm


Leg Press Machine:
380(stack)-30+0 reps....had more but my conditioning gave out...
---I was rising on my toes like sissy squats which made the exercise harder and worked my calves a lot more...

 

[DEVILsSON]

2/18/24
2 hours
bw: ~230lb

-took Vor energy drink(180mg caffeine)

Bench:
135-10 reps...explosive...suicide grip..
225-10 reps...explosive...suicide grip
+open inzer belt+gloves w/ wrist wraps:
315-10+0 reps...explosive...suicide grip...TNG...bounced last couple reps...
365-2+0 reps...TNG
385-1+0 reps...TNG
275-14+0 reps....TNG...suicide grip
-----probably had 4 plates with a spotter....

Pulldown Station w/ neutral 2 arm ergonomic handle(mine):
205-10 reps
295(stack)-4+0 reps...
-24 hr fitness station is much harder than my work one

One Arm Hangs:
1. about 5-10 sec per arm w/ strap
2. about 5-10 sec per arm w/ strap
3. 1-2 sec per arm --no strap...grip was slipping on slick metal bar (TRX station)

Sitting Cable Press Station Machine:
100(total)-10 reps
120-10 reps
140-8+0 reps

Pull Ups:
bw-5+0 reps...not a good place to do them...TRX station was not a good place to do chest to bar....

Medium Decline Sit Ups:
bw-20 reps x 3 sets

 

[DEVILsSON]

2/22/24
1 hr
bw:230lb

Squats with Rogue bar (70lb):
bw: 10 reps
160-10 reps(1 plate per side)
250-10 reps(2 plates per side)
300-10+0 reps(2 plates per side+25s)....grinded out last couple reps...went deep but coming up was tough...took a wider stance

Sitting Leg Press Machine:
380(stack)--20+0 reps...sissy squat style rising on toes....slow reps..
380(stack)-20 reps....had a few more...slow reps...
--work gym

------------
2/29/24
bw:229lb

Squats:
bw-10 reps
135-10 reps....low bar
225-10 reps...low bar
315-6 reps...low bar/wide stance...not comfortable
315-7 reps....had to adjust the bar a bit lower on my back mid set...a bit narrower stance...
315-8 reps...medium stance...high bar...bounced out of the bottom...maybe had a couple more...

Leg Press Machine:
380(stack)-30 reps....controlled/slow...

Sohp:
135-10 reps

One Set of BW One Arm Hangs for a couple seconds w/ strap

----been dragging my ass since last Saturday(zero energy)....my grip strength dropped precipitously on grippers....been coming down with something...finally doubled my me.la.tonin dose to 2.22g and 2.16g last couple days and felt immediately much better....this concurs with my previous experience a year ago where I took 2-3g and felt much better also....my cold symptoms just went away...
---been taking taurine before sleep, 3-5g, and been sleeping much better and longer....

----------------

3/3/24
bw: 228lb
2 hrs
--245mg total caffeine(Vor drink+1 excedrin)

Bench:
135-10 reps ....TNG..explosive ...suicide grip
225-10 reps.....TNG.........suicide grip
275-5 reps....paused......suicide grip
+open belt:
315-6+0 reps...TNG...moderately hard.....suicide grip
275-10+0 reps..TNG....moderately hard...suicide grip
---no strength today...just drained...

--played several 2 on 2 basketball games...was exhausted by the end...

Sohp:
135-10 reps
155-5 reps
185-5+0 reps..had nothing on 6th rep...

Sitting Shoulder Press Machine:
100-10 reps...super easy...horizontal grip
170(stack)-15+0 reps...horizontal grip
170(stack)-12+0 reps...narrower vertical neutral grip...

Slight Decline Sit Ups:
bw-22+0 reps x 3 sets

 

[DEVILsSON]

3/10/24
bw: 228lb
110 min

Deadlifts:
DOH
135-5 reps
225-5 reps
315-1 rep
405-1 rep
+straps:
495-1 rep...stiff legged it a bit...
+straps+open inzer belt:
585-1 rep....again stiff legged it...but it came up fine
+straps+closed inzer belt+barefoot:
635-1 rep+1 shrug...felt like I had another 20-40 lb....

Bench:
open belt:
135-10 reps...very explosive...suicide grip
225-10 reps.. explosive...suicide grip
+gloves with light wrist wraps...
315-9+0 reps...suicide grip...
275-12+0 reps...suicide grip...

Pulldown Station w/ neutral 2 arm ergonomic handle(mine):
+open belt:
205-10 reps
295(stack)-4+1 reps...got 5th rep halfway
295(stack)-3+0 reps...
-24 hr fitness station is much harder than my work one

Low Decline Bench Sit Ups:
bw-22+0 reps x 3 sets

Sitting Shoulder Press Machine:
170(stack)-25+0 reps...horizontal grip
170(stack)-20+0 reps...narrower vertical neutral grip...
---felt like a productive workout...I am getting over what the hell I have had last three or so weeks....

--------------------------

3/17/24

-played 3 games of 3o3 to 16....had better endurance today...took 1+g of NMN....I see noticeable improvement when I take it despite some mixed studies....I held up much better than last time I played....

Bench:
open belt:
135-10 reps...felt heavy...suicide grip
225-10 reps.. felt heavy...suicide grip
275-15+0 reps...suicide grip....quite happy
315-8+0 reps...suicide grip...
---I was exhausted after basketball and I was surprised I was able to do as well here as I did...
---I got my bench workout in about 20 minutes before gym closed

 

[DEVILsSON]

3/30/24
bw: 230lb
100 min
(2 excedrins-500mg tylenol+500mg aspirin+130mg caffeine)

-Rotator cuff complex warm up...

Bench:
135-10 reps...explosive...suicide grip..wide grip
225-10 reps...paused for a couple sec...suicide grip....wide grip
+open inzer belt
295-12+0 reps......suicide grip...TNG...wide grip
345-5+0 reps....regular grip..TNG...wide grip

Leg Press(Precor at 24hr fitness):
3- 45 plates per side: 10 reps
4- 45 plates per side: 10 reps
5- 45 plates per side: 10 reps
6- 45 plates per side: 10 reps
7- 45 plates per side: 10 reps
8- 45 plates per side: 5+0 reps
-----maybe had a couple more but it was tough..
-----narrow/medium stance and went deep....thighs to to calves.....

Pulldown Station w/ neutral 2 arm ergonomic handle(mine):
205-10 reps
295(stack)-5+0 reps...
-24 hr fitness station is much harder than my work one

---took a week off to rest my shoulder which I tweaked during basketball....it was still bothering me today during bench but felt a lot better
----squat stations were taken so I decided to do leg press today....

 

[DEVILsSON]

4/6/24
bw: 228lb
70 min
---2 excedrins(500mg tylenol/500mg aspirin/130mg caffeine)


Deadlifts:
DOH
135-5 reps
225-5 reps
315-1 rep
405-1 rep.....cut my thumb by digging fingers into it....
+straps:
495-1
+straps+open inzer belt:
585-1 rep....a bit tough

+straps+closed inzer belt+barefoot:
675-1+0 reps....got stuck around the knees and went to the right a bit but managed to lock it out anyways with minimal or no hitching......the issue was more that my left hand came off and then strap saved me...however I tore off a big chunk of skin pad under my middle finger...held it at the top for a couple seconds...
---next time I need to tighten the wraps around the bar better and to get a more even grip...I suspect I made it significantly harder than it had to be with shitty set up....

Standing Calf Raise Machine:
200(300 max)- 10 reps x 3 sets

Sitting Hoist Leg Press Machine(24hr fitness)
307(stack)-20 reps x 2 sets

----skipped rest of my workout after ripping up my hand...

 

[DEVILsSON]

4/13/24
bw: 230lb
100 min
(2 excedrins-500mg tylenol+500mg aspirin+130mg caffeine)

-Rotator cuff complex warm up...

Bench:
135-10 reps...paused..suicide grip..
225-10 reps...paused for a couple sec...suicide grip....
+open inzer belt
295-12+0 reps......suicide grip...TNG...
345-5+0 reps....regular grip..TNG...barely got last rep...

Leg Press(Precor at 24hr fitness):
3- 45 plates per side: 10 reps
4- 45 plates per side: 10 reps
5- 45 plates per side: 10 reps
6- 45 plates per side: 10 reps
7- 45 plates per side: 10 reps
8- 45 plates per side: 7+0 reps
-----narrow/medium stance and went deep....thighs to to calves.....

Incline Bench Machine:
200(stack)-10+0 reps...

---------

4/16/24
bw: 230lb

20 hamstring curls (door strap)--- assisted on way down and up
40 sit ups
40 push ups
quick little workout end of shift---
---------------------

4/18/24
bw:230lb

Bench:
135-10 reps...suicide ...paused
225-10 reps...suicide....paused
295-12+0 reps...suicide....TNG.....bounced last few...
---went to our old track gym with one rusty barbell, bench and a few left over rusted plates from the 80s?...4 45s, 4 35s, 2 10s, 2 5s.
--------------------------

4/20/24
bw: 230lb
75min

Squats:
bw-10 reps
135-10 reps
225-10 reps...
315-5 reps
365-1+0 rep...weight rolled over forward on my neck...was hoping for a couple more reps but decided to cut it here...

Leg Press(Precor at 24hr fitness):
3- 45 plates per side: 10 reps
4- 45 plates per side: 10 reps
5- 45 plates per side: 10 reps
6- 45 plates per side: 10 reps
7- 45 plates per side: 10 reps x 3 sets

Standing Calf Raise Machine:
200(300 max)- 10+0 reps

Decline Sit Ups(max decline):
bw-20 reps..near max
------------------

4/23/24
-50 push ups
-shoulder stretching/rehab
-----------
4/25/24

Bench:
135-10 reps...felt way too heavy so I called it quits

Pulldowns w/ neutral ergonomic grip at work:
w/ straps:
220-10 reps...felt very heavy
295(stack)-4+0 reps...disappointing but not unexpected

Leg Press Machine Calf Raises:
240-10 reps
300-10 reps
380(stack)-10+0 reps

Leg Press Machine: Leg Together---partial ROM--
380(stack)-20 reps

--several exercises for rotator cuff muscles...right shoulder still tweaked at full extension...also did some stretching...

---also did several sets of forced closes on my 'easy #3' gripper over last couple days....don't know if that's what burned me out...

 

[DEVILsSON]

4/27/24
bw: 230lb
85 min

Squats:
bw-10 reps
135-10 reps
225-10 reps
+open belt:
275-5 reps
335-5+0 reps
365-1 rep
405-1+0 reps...hit good depth...thought I was going to get stuck for a fraction of a second as I came up from the bottom but managed to hit a good rep
---used wider stance this time that shifted emphasis on hips/glutes/hams which made everything much better and easier...

Bench:
135-10 reps...paused for a sec each rep
225-10 reps...paused for a sec each rep
275-5 reps...paused for a sec each rep
315-1 rep...paused ...sec
335-1 rep...paused...sec
+open belt:
365-1 rep....paused....sec..felt like I had a couple more
385-1+0 reps...paused...sec or so...

Hammer Strength "Iso Lateral High Row" Machine(each handle 2lb when empty):
1-45 per side(94lb): 10 reps...super light
2-45 per side(184lb): 10 reps...still quite light
3-45 per side(274lb): 10 reps...
4-45 per side(364lb): 5 reps....still had at least a few reps ..
5-45 per side(454lb): 3+0 reps....ROM was questionable...
---I am thinking with leverage it's maybe 1/2-2/3 on freeweights

Decline Sit Ups(highest decline):
bw-22+0 reps...

----solid workout....took 2g taurine+3g AAKG+ 1 excedrin tablet pre workout....
---stretching my shoulder and doing various rehab exercises is slowly helping improve my shoulder...

---------------------
4/28/24
bw: 230lb

Hammer Strength MTS High Row Machine: 150x2 (stack - 300lb)- 6+0 reps
Hammer Strength MTS Row Machine: 150x2 (stack - 300lb)- 8+0 reps.. noticeably easier---probably have more in me on another day
Low Cable Row Station: 260lb(stack)+another plate on top(no idea what it weights but 5-10lb probably- 12+0 reps...it had a narrow BLUSLM neutral grip soft handles...

---hopped on these with no warm up to try them out....not too bad...
-------------------------------------

 

[DEVILsSON]

5/5/24
bw: 230lb
90 min


Bench:
135-10 reps...paused for a sec each rep
225-10 reps...paused for a sec each rep
275-1 reps...paused for a sec each rep
335-1 rep...paused...sec
+open belt:
365-1 rep....paused....sec....felt heavy..
385-1+0 reps...paused...sec or so...
315-8+0 reps...TNG ....suicide grip
---used a different bar from last time and just couldn't get the grip width just right...

Hammer Strength Decline Plate Loaded Machine(separate handles):
1-45 per side: 10 reps
2-45s per side: 10 reps
3-45 per side: 10+0 reps reps
4-45 per side: 5+0 reps

Squats:
bw-10 reps
135-10 reps
225-10 reps
+open belt:
315-3 reps...
---felt tired...called it a day...will try to get in a leg workout later this week

Decline Sit Ups(highest setting):
bw: 20 reps
bw: 26+0 reps...

 

[DEVILsSON]

5/11/24
80 min
bw: 230lb

Squats:
135-10 reps
225-10 reps
+open belt:
315-12+0 reps....was winded as hell...went deep and bounced out of the bottom...wide stance and bar fairly high on my neck/back...

Bench:
135-10 reps...1-2 sec paused...suicide grip
225-10 reps...1-2 sec paused...suicide grip
315-1 rep...1-2 sec paused...suicide grip
365-5+0 reps....TNG...felt shockingly light today...

---at my work gym using power rack for both...
---------------
5/12/24
Life Fitness Sitting Calf Raise(Extension) Machine:
205-20 reps
265-10 reps
325-20 reps...didn't realize it was going to be this easy...first time trying this machine
---tried out this machine at one of my work sites....much easier than the standing one at 24hrfitness gym.
------------------------
5/16/24
bw: 235lb

Sitting One Arm/Hand Cable Rows: w/ strap
100-5 reps
205-5+0 reps (295 stack)
---moderately hard...used solid form

Sohp:
135-10 reps...
-left shoulder still hurt

---performed several rehab exercises for rotator cuff muscles...
-----------------------------------

 

[DEVILsSON]

5/20/24
bw: 235lb
90 min

Bench:
135-10 reps...paused 1-2 sec...explosive..suicide grip
225-10 reps...paused 1-2 sec...explosive..suicide grip
315-1 rep...paused
385-2+0 reps.....TNG
405-1+0 reps.....TNG
315-10+0 reps...TNG....suicide grip...
---work gym
----------------------------------

 

[DEVILsSON]

5/26/24
bw: 233lb
---2 excedrins(500mg tylenol/500mg aspitin/130mg caffeine)
100 min

Deadlifts:
-standing on 1 inch rubber mat..not sure what the point of it is since the weight is on the floor...
DOH
135-10 reps...RDLs
225-10 reps...RDLs...
315-1 rep...
405-1 rep...
+straps+open belt:
495-1 rep
585-1 rep
-barefoot while standing on floor
675-0+1 reps...got it 3-4 inches off the ground then had absolutely nothing....couldn't even hitch anything...
585-1+0 reps...embarrassing...barely got the 1 rep...

Sumo DLs:
405-2 reps...w/straps...just tried it for the hell of it

Bench:
135-10 reps...suicide grip
225-10 reps....1-2 sec paused...suicide grip
315-10+1 reps...failed on 11th...suicide grip...TNG

Decline Sit Ups:
bw - 20+0 reps x 3 sets


-----lower back was fried....not sure if I screwed up in the set up....felt decent..

----

5/29/24
Sit Ups using over the door pull up bar...quite unstable:
bw-30+0 reps
bw-20+0 reps
bw-20+0 reps...
-----------------
6/2/24
bw: 235lb
2 hours


Bench:
135-10 reps...paused...suicide grip
225-10 reps...2 sec paused and explosive ...suicide grip...
+2 board:
315-12+0 reps....suicide grip
315-13+0 reps....regular grip
315-11+0 reps....regular grip..barely got last rep....

---lower back finally feels better.
-------------

 

[DEVILsSON]

6/9/24
bw: 230lb
90 min
2 excedrins(500mg tylenol+500mg aspirin+130 mg caffeine)+2g taurine
24hr fitness gym

---some stretching and rotator cuff exercises

Bench:
135 lb-10 reps...paused 2-3 sec...suicide grip
225-10 reps...paused 2-3 sec....suicide grip
open belt:
315-1 reps...paused 2-3 sec...wide grip
335-1 rep...paused 2 sec
365-1 rep...paused 1-2 sec...
385-1 rep...TNG
closed belt+gloves w/ a bit of wrist support:
405-1 rep...TNG
open belt:
315-10+0 reps.....TNG
---kept losing back tightness unracking the weight, especially once it got above 315-335lb.
----all sets were reasonably good form..
---seems like I have better set up on the power rack at work...

Two Arm Hangs from bar: w/ straps
bw- 30 sec

One Arm Hangs from bar: w/ strap
bw-5-10 sec per arm

Nautilus Overhead Sitting Press Machine:
170(stack)-30+0 reps...
--limited range to upper 1/2 or 2/3 ....

Decline Sit Ups(highest setting)
bw-20+0 reps x 2 sets

---lower back has been bugging me last couple weeks but I sucked it up today....part of it is my mattress...

 

[DEVILsSON]

6/13/24
bw: 235lb
75 min
---been taking ~10g of creatine most days

Sitting ohp from power rack:
bar(45)-10 reps
135-2 reps...very uncomfortable

Sohp:
135-10 reps...much better
185-10+0 reps...solid reps....last rep was challenging ....suicide grip
225-3+0 reps....suicide grip...barely got 3rd rep...decent form

One Arm Pulldowns using two arm close grip neutral attachment(290lb stack) - work gym
100-5 reps/arm
160-3+0 reps ...w/ strap
205-1 assisted rep w/ strap....was able to slightly budge at the weight and then needed help with the other arm....right was a bit stronger on the negative....should have used lower weight....

 

[DEVILsSON]

6/18/24
bw: 230-235lb

---some rotator cuff exercises with 5lb DBs & light band

Bench:
135-10 reps...paused...suicide grip
225-10 reps...paused...suicide grip
315-1 rep...paused..felt heavy
365-1 rep...paused...foot slipped at the start...felt heavy but pressed it up without issues after readjusting mid rep
385-1 rep...felt better...tough to unrack
405-1+0 rep....paused....felt like 2 sec...slightly pulled my right hamstring....unracked unevenly for some reason per the video...paused for about 1.5 seconds watching the vid...



DB Bench Press:
100s- 16+0 reps...bad set up...head hanging off the bench so had to keep it up the entire time...felt good otherwise....i'll see if I can work up to 20+ reps


---------------------

6/20/24
bw:229-230lb

-rotator cuff complex with 5 lb Dbs and medium band

Sohp:
135-10 reps
185-8+0 reps...suicide grip...sloppy form...my balance was off
185-8+0 reps...suicide grip...maybe wider grip by half an inch...much better stance...


Sitting One Arm/Hand Cable Rows w/ narrow neutral 2 hand attachment:
100-5 reps
160-5+0 reps (295lb stack)
190-1 rep...solid.....not too hard
220-1+0 reps...not sure if I had any more...ripped a callus on my left hand a bit..
235-1+0 reps...barely got it with each hand...grip was slipping but held on for decent rep with each hand...

---did not take creatine last couple days
----------------

 

[KnightTemplar]

6/18/24
bw: 230-235lb

---some rotator cuff exercises with 5lb DBs & light band

Bench:
135-10 reps...paused...suicide grip
225-10 reps...paused...suicide grip
315-1 rep...paused..felt heavy
365-1 rep...paused...foot slipped at the start...felt heavy but pressed it up without issues after readjusting mid rep
385-1 rep...felt better...tough to unrack
405-1+0 rep....paused....felt like 2 sec...slightly pulled my right hamstring....unracked unevenly for some reason per the video...paused for about 1.5 seconds watching the vid...



DB Bench Press:
100s- 16+0 reps...bad set up...head hanging off the bench so had to keep it up the entire time...felt good otherwise....i'll see if I can work up to 20+ reps

Damn! Keep this rate of progression up and you'll be hitting 2 X BW on the Bench by the end of the year!

 

[DEVILsSON]

6/23/24
bw: 230lb
110 min

Bench:
135-10 reps...paused...suicide grip
225-10 reps...paused....suicide grip
315-1 rep...paused...
335-1 rep...paused
open belt:
365-1 rep....paused
closed belt:
405-0+1 rep...TNG
----failed just a few inches off the chest
open belt:
405-1+0 rep....TNG...widened grip by about one inch...
---I was using a different bar today and realized that the hash marks were off so instead of ring fingers I had to widen my grip to index fingers...barely got and slightly tweaked left shoulder....

Flat DB Bench Press:
125s(heaviest)- 8+1 reps....got it halfway on 9th rep...poor set up....initially was pressing the weight too much over my head and almost fell off the bench....had to bring the DBs a bit more forward...

Squats:
open belt:
135-5 reps
225-5 reps
315-5 reps
365-5+0 reps...should have used clips as the weights were slightly sliding off on each side....was going to parallel or bit below...not too bad

Leg Press:
3-45s/side: 10 reps
4-45s/side: 10 reps
5-45s/side: 10 reps
----was rushing to finish my workout before gym closed...was exhausted....

 

[DEVILsSON]

7/7/24
bw: 223-224lb
100 min

Bench:
135-10 reps...paused...suicide grip
225-10 reps...paused...suicide grip
315-1 rep...paused....suicide grip
open belt:
365-1 rep...paused
385-1+0 rep....paused...slight difficulty 2/3 of the way up
315-8+0 reps.....TNG...suicide grip...barely got 8th

Squats:
open belt:
135-10 reps
225-5 reps
315-5+0 reps
365-1+0 reps....tough

----just got over c19....lost 6-7lb....
------------------

7/11/24
100 min
bw: 222lb

Bench:
Bench:
135-10 reps...paused...suicide grip
225-10 reps...paused...suicide grip
315-1 rep...paused....suicide grip
open belt:
365-1 rep...paused
385-1+0 rep....TNG.....terrible rep...barely got it...

---shoulder rehab giant set of several exercises 20 reps each
-----did several sets of slow squats on wobble board and 20 seconds in the bottom position(asian squat)

Assisted Pistols(one legged squats) with TRX handles:
10 reps/leg...easier with right

Chin Ups:
bw-10+0 reps....used straps

One Arm Hangs: w/ straps:
bw-10-20 sec per arm

Decline Sit Ups(highest decline):
bw-20+0 reps x 3 sets
---went after work to see 24hr fitness's new hours....surprisingly there were quite a few people at 1 am on Friday
------
7/12/24

Lying Leg Raises:
bw-20+0 reps x 3 sets
----
7/13/24
down to 220lb bw

 

[DEVILsSON]

7/14/24
100min
bw: 220lb

Squats:
135-10 reps
225-10 reps
315-5+0 reps x 2 sets
365-2+0 reps...maybe had 3rd rep...
---was going to parallel or just below..

Standing DB Presses:
30s-10 reps/arm
80s-1, 5+0 reps/arm...lost balance on 1st rep and dropped the weights to my sides...
90s-3+0 reps/arm...

---appetite has been significantly decreased since c19...who needs ozempic....c19 for everyone...

----------
7/17/24

Lying Leg Raises:
bw-25 repsx3 sets

---------
7/18/24
100 min after work at 24hrs fitness
bw: 224-225lb

Squats:
parallel close stance:
bw: - 10 reps
135-10 reps
225-10 reps
+ open belt:
315-5+0 reps....
+closed belt:
365-0+2 reps...i can only call these half reps..

Wider Stance Deep Squats(bouncing out of the bottom):
open belt:
365-3+0 reps...much better...

BW squats on half balance ball: 10 reps

BW pistols on half balance ball w/ TRX handles:
2+0 reps
5+0 reps
5+0 reps
---was trying to figure out the form

Asian squat on half balance ball: ~30 seconds

Decline Sit Ups(highest decline)-bw-28+0 reps...

--a few sets of stretches for upper back/shoulders

 

[DEVILsSON]

7/20/24
bw: 224-225lb
60 min

Flat bench sit ups w/ feed hooked into the seat holds of pulldown station:
bw-30 reps
bw-30 reps
bw-40 reps....close to failure

Sohp:
135-10 reps...suicide grip
185-5 reps....suicide grip
225-2+0 reps....suicide grip...solid reps....2nd rep a bit easier overall..

Sohp w/ DBs:
90s-3+0 reps...

---medicine ball throws against the wall with side rotation, direct throws, etc....also held 4lb smallish medicine ball with each hand...right was far stronger as far as grip

---a bit of stretching of shoulder and upper back with dead hangs...or standing while holding the handles at full lockout...

-----------------
7/25/24
bw: 225lb

Squats:
bw-10 reps
135-10 reps
225-10 reps
+open belt:
315-5 reps
365-2+0 reps....barely got 2nd rep
365-2+0 reps...wider stance ...much better form
---was tired after work but decided something is better than nothing....plus making use of the 3 days of 24 hours...it's quite nice lifting at 2am


Pistols on wobble half board with TRX handles:
5 reps / leg.....much harder on left

Squats on wobble half board with 40lb Kettlebell:
bw(+40lb)-10+0 reps...
---slightly strained left hamstring

Pistols with TRX handles:
bw-20+0 reps...way harder with left leg.....

---some stretching...

---------------------------

7/28/24
bw: 225lb

Suspended Doorway Handles Chin Ups:
bw-11+0 reps
---several hour break
bw-10+0 reps

Lying Leg Raises:
bw-30 reps
bw-30 reps...
---close to failure both sets

----

7/30/24
bw: 225lb

Pistols with TRX handles:
20+0 reps / leg

Pistols holding medium band(25lb?):
22+0 reps / leg ---held band with both hands

Standing on Foam Roller:
~60 seconds

Rotator Cuff Complex
------------
7/31/24
bw: 225lb

Push Ups:
bw-52+0 reps

Chin Ups(close grip):
bw-12+0 reps...full extension to chest to bar...was quite sore beforehand.
-----------------------
8/1/24
bw: 225lb

Pistols with TRX handles:
20+0 reps / leg

Hoist Cable Machine Squats (using cloth type material)
100lbx2(200lb)-10 reps
200lbx2(400lb)-10+0 reps

I tried doing squats standing on thera-band pads(2 inch gel pads)
400lb- 3-4+0 reps...was just testing out the form....it was not very comfortable...I couldn't get my balance down....

Pistols holding medium band(25lb?):
20+0 reps / leg ---held band with both hands...standing on thera-band pad..
-------------------

8/7/24
bw: 225lb

Bench: - thumbs inch past outer rings
135-10 reps....suicide grip
225-10 reps...suicide grip
275-15+0 reps...suicide grip...barely got last rep
315-5+0 reps...terrible unrack...came out unevenly....lost tightness...

315-4+0 reps...regular grip....regular grip width....

Pistols w/ TRX Handles:
20+0 reps / leg

Pistols w/ thinnest band (15-25lb?) bent in half and held with opposite hand:
10+0 reps / leg ...easier with right leg

--------------
8/8/24
bw:225lb

Cable Rows with CG attachment:
205-10 reps

One Hand:
145-5 reps/ hand
205-1 rep/hand
235-1+0 rep/hand...

---------
8/13/24
bw: 224lb

Squats: heels on inch mat

bw-10 reps
135-10 reps
225-10 reps
315-5+0 reps...slightly tweaked right quad
---started out too narrow

Hoist Leg Press:
380(stack)-20 reps...upper 2/3 ROM

Hoist Leg Press Calf Raises:
380(stack)-20+0 reps...

Overhand Pulldowns:
205-10 reps
235-7+0 reps....used low back...had nothing on 8th rep...

Close Grip Chin Ups:
12-0 reps...chest to bar....minimal momentum
-----------
8/18/24
bw: 226-227lb

Bench in power rack at SM work gym:
135-10 reps....suicide grip....wide grip
225-10 reps....suicide grip...wide grip
315-6+0 reps...regular grip..TNG...almost dropped it trying suicide grip...this power rack was not suitable for that...
275-10+0 reps...TNG...suicide grip
---weight felt very heavy today unlike last time..

Sohp w/ DBs:
75s-6+0 reps...
---was affecting my groin pull

Hyper Extensions:
bw-10 reps...in GHR station

KB snatch without catch:
40lb-5 reps/ arm...couldn't catch...so didn't even try

KB Two hand swings:
40lb-10 reps...

----ended up reinjuring a groin pull from many years ago the last time I did pistol squats...so now trying to slowly recover...it seems more along grade 1 but last time while it didn't interfere with day to day things for the most part it took years to heal...