11/12/23
bw: 225lb
Bench:
135-10 reps...suicide grip
225-10 reps...suicide grip
+closed belt:
315-10+0 reps...bounced quite a bit on last 2 reps
+open belt:
275-15+0 reps...bounced quite a bit on last few reps...
Squats:
open belt:
135-10 reps
225-10 reps
closed belt:
315-5+0 reps...just felt super heavy today...slow solid reps..
---I tried using a bar pad I got off Te.mu...It was more comfortable and helped bar from rolling....
Bw Ham Curls(strapped to bench by ankles):
bw-10 assisted reps + partial negatives
----tried the strap that came with my Nordic Curl....it's not bad though I still prefer the Nordic Curls against the door
Sitted Leg Press Machine:
380(stack)-20 reps...very slow and controlled....still had some reps left
Tib Raises:
45lb - 12 reps
70lb - 8+2 reps
70lb - 6+0 reps
45lb- 12+8 reps...
Bw Lunges: (step forward and back)
bw- 20 reps/leg
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11/13/23 bw:225lb
Nordic Ham Curls: bw- 20 partials + assisted negatives
Diamond Push Ups: bw-31+0 reps
Close Grip Chin Ups(in gloves): bw- 12+0 reps....held static at the top on last rep for 5-10 sec...
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11/15/23
Bw:225lb
Stationary Lunges: Bw-22 +0 reps / leg Upper 1/3 ROM
Close Grip Chins Ups: Bw-20 reps(had a few more partials)+10 sec hold at the top..
Diamond Push Ups: Bw-38+0 reps
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11/16/23
bw: 225lb
Nordic Hamstring Curls: w/ Purple Band from above(on pull up bar for assistance) bw-20 reps....slow down and up
Nordic Ham Curls: bw- 20 partials + assisted negatives
Wider Than Shoulder Width Pull Ups Hold At The Top Of ROM:
bw: ~30 seconds
bw: ~20 seconds
Close Grip Chin Up Hold At The Top Of ROM: bw: ~30 seconds ----------------------------------------------
11/17/23
bw: 225lb
Assisted Pistols(at home using pull up bar and bands) blue(25-50lb easiest band) : Holding band with 1 hand---I'll try sitting on the band like I've seen in YouTube videos another day
5 medium hard reps right leg 3 negatives down to butt on floor+assisted with off arm on concentric+2 more negatives and assisted after fell over....left leg
Purple band(50-75lb) medium band) 5 reps with right leg...butt to the floor and then get up...last couple reps had to brace a bit with off hand 5 reps with left leg.....butt to the floor...needed a lot of help
Spanish Squats using Nordic Curl Doorway : Feet Touching: bw-20+0 reps....very controlled with pause at the bottom ...
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11/18/23
bw: 225lb
Assisted Pistols(at home using door anchor and bands) Purple band(50-75lb) medium band): Band under my glutes/butt
1 Pistol/leg...barely
Assisted Squats:
bw-80+0 reps...the burn got pretty bad...tapped out at 80...
----was bouncing out of the bottom with good form...
Assisted Pistols(at home using door anchor and bands) Purple band(50-75lb) medium band): Holding band with 1 hand
set 1:
1 rep right....
2+1 rep left
set 2:
10 reps right
9+1 reps...left...
---finally was able to get the form down....right was still easier...I also paused at the bottom on some reps...
I was using dollar door anchors I got off Te.mu which were very good. I used 2 of them to anchor my purple band....worked very well
www. te.mu. com/resistance-bands-door-anchor-attachment-secure-door-anchor-yoga-fitness-equipment-g-601099511902372.html
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11/22/23
bw:225lb
Assisted Pistols(at work using door anchor and bands) Purple band(50-75lb) medium band): Holding band with 1 hand:
bw-15 reps/leg ...was easier with right....maybe had a rep or two left...
Assisted Hamstring Curls with Purple band(50-75lb) medium band held with both hands overhead): did not secure feet this time :
bw-20 reps
Sit Ups with feet pinned by Nordic Strap:
bw-60+0 reps....
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11/23/23
BW:225LB
Close Grip Neutral Pulldowns with ergonomic grips:
205-10 reps....felt very heavy today
295(stack)-8+0 reps....moderate lower back help
---used one of the cable attachments I got of Te.mu(I got one for 20$ and one more for 10$) and overall it's more comfortable--it's right for 900lb however the hole was too small for the carabiner at my school gym so I had to borrow a smaller carabiner from another area----
Standing Rope Crunches with ergonomic grips:
100-25 reps...had a few more
----got it off Te.mu for like 13$ and likewise I was pleasantly surprised...also had to use a different carabiner...I'll probably buy a carabiner for these attachments...
Band Assisted Pistols (using a light blue band tube at my college gym rated maybe 25lb?): I had the tube around a vertical pole at about shoulder level:
--right leg: 5 reps....maybe had some more left
----left leg: 1+1 reps.... then 5+0 reps....lost balance on first attempt.....balance was a pain with my left leg...
Leg Press Machine:
380(stack)-22+0 reps...slow reps...ROM was a bit short at full extension of legs....
Very Close Grip suspended ergonomic climbing grips Chins(rotated from pull up or neutral into chins at the top):
bw: 12+0 reps...barely got it at the top to the chest....slow and controlled...full ROM...
11/25/23
bw:225lb
Assisted Pistols with blue band:
bw: 2 reps/leg
bw: 1 rep/leg
still sore...