The Summer of George

[xPINKx]

Since today was my first day back in the gym after the 'rona hit I might just as well start logging again.
Before the lockdown I was about to finish another round of triphasic training and get into the rugby pre-season, but then I was stuck with the Power Athlete Third Monkey-programming which at least kept me sane and busy. I'll be running the GZCLP Jacked&Tan 2.0 to get back into lifting. First day today, nothing crazy. Will be sore tomorrow.

Squat
100x10
105x6x3

RDL
80x10x4

Shrugs
110x15, 15, 12, 8

Neutral-grip pulldown
50x15, 13, 12, 10

Concentration curls
15x20, 18, 16, 14

Hammer curls
14+14x20, 18, 15, 10

 

[xPINKx]

30 minutes recovery bike ride on my Keiser bike. Low wattage, way too warm.

 

[xPINKx]

Bench
60x10
50x6x2, x15

Incline bench
40x10x4

DB row+Kelso shrug
20x15+10x2, x10+10x2

Narrow-grip pulldown
45x15, 15, 12, 10

Delt raise
6+6x20, 14, 12, 12

Rear-delt machine
33x20, 15, 14, 12

Skullcrushers
20x20, 15, 10, 8

Pushdown
16x20, 18, 15, 12

-Bench felt really solid, maybe the direct arm work and pushups will pay off and get me from sub-poverty bench to poverty bench levels...

 

[Aleks Sytsevich]

Did you take up frolf?

 

[xPINKx]

Did you take up frolf?

I'm currently in the reading a book, beginning to end-stage still.

 

[Aleks Sytsevich]

I'm currently in the reading a book, beginning to end-stage still.

Gotcha.

decomposing.

I mean... decompressing.

 

[xPINKx]

DL
120x10
115x6x3

Front Squat
50x10x4

Pulldown, wide grip
45x15, 15, 12, 10

Dip machine
60x15x4

Hammer High Row
60x20, 18, 16, 14

Face Pulls, seated
20x20, 20, 16, 16

Hammer Curl
14+14x20, 15, 8, 8

-Front squats after Deadlifts are disgusting, as are sets of ten on front squats.

 

[xPINKx]

Press
50x10
45x6x3

DB Bench
16+16x10x4

Rubish Extension
40x15, 8, 8, 6

Delt Raise
8+8x15, 12, 10, 10

Face Pull from high position
18x20, 18, 16, 16

Hammer Front Lat-Pulldown
20+20x20, 16, 12, 10

Skullcrushers on Floor
17,5x20, 10, 10, 10

-Feels good to be back.

 

[MilkManUK]

Rubish extension?

 

[xPINKx]

Rubish extension?

Basically a 45°-back extension with a barbell held in hand. I like weighted back extensions/raises, but the barbell really adds some tension in the upper back. I think I got the idea to add them from Jeff Nippard, but 'Rubish Extension' stuck with me for some reason.

 

[xPINKx]

Squat
120x8
112.5x5x3

RDL
95x8x4

Trapbar-Shrugs
120x12, 10, 10, 8

Pulldown neutral grip
60x12, 10, 8, 8

Upright Row on cable machine
21x15, 13, 12, 10

Low Row
50x15, 12, 10, 10

EZ-bar Curl
22x15, 12, 12, 8

Hammer Curls
16+16x15, 10, 10, 10

-After playing it safe on the 10RM-squats on the first day back I decided to go properly heavy today. Felt good.
-The gym was a very, very weird mixture of actually strong powerlifters (10%) and total gym-idiots.

 

[xPINKx]

Bench
65x8
57.5x5x2, x12

Incline Bench
47.5x8x4

Pulldown, neutral and narrow
60x12, 10, 10, 8

DB Row
30+30x12, 10, 10, 8

Side Raise
10+10x15, 12, 10, 8

Chest-supported DB Rear-Delt Flyes
10+10x15, 12, 10, 9

Pushdown+Cable Overhead Extension
15+15x15/10, something more, not much...

-Cable overhead extensions absolutely destroy my triceps.

 

[xPINKx]

DL
130x8
120x5x3

Front Squat
60x8x4

Pulldown medium grip
55x12, 10, 8, 7

Dip machine
80x12, 10, 10, 9

Hammer Iso-Row
80x12, 10, 10, 8

Face Pulls
18x15, 12, 12, 10

Hammer Curl
16+16x15, 12, 12, 10

Ghetto Wrist-Roller
20x1+1x4

 

[xPINKx]

Press
55x8
50x5x3

DB Bench
20+20x8x4

Rubish Extension
50x12, 7, 6, 5

Delt Raise
14+14x12, 8, 5, 5

Face Pull from high position
24x15, 12, 10, 10

Hammer Iso-Front Pulldown
30+30x15, 12, 10, 10

Cable Overhead Extension
14x15, 12, 8, 5

Hammer Curls
16+16x15, 14, 11, 10

-Probably went too heavy on extensions and delt raises.

 

[xPINKx]

Squat
130x6
120x4x2, x5

RDL
112.5x6x4

Trapbar-Shrugs
100x10x4

Pulldown neutral grip
65x10, 8, 8, 8

Upright Row on cable machine
24x16, 16, 13, 12

Low Row
60x16, 14, 12, 10

Barbell Curl
20x16, 15, 14, 12

Hammer Curls
16+16x16, 14, 12, 10

4-Way Neck Machine
Front/Sides/Backx10/15/20x50 each

 

[xPINKx]

Bench
67.5x6
60x4x2, x10

Incline Bench
55x6x4

Pulldown, mid-grip
65x10, 8, 6, 5

DB Row
34+34x10, 8, 8, 6

Side Raise
8+8x16, 16, 12, 12

Seated Bent Over Flyes
8+8x16, 9, 8, 4

Hammer Tricep Extension
39x16, 14, 12, 10

Single-Leg Calf Raise
20x2 each side

 

[xPINKx]

DL
135x6
130x4x3

Front Squat
70x6x4

Pulldown medium grip, supinated
60x10, 9, 8, 6

Dip machine
90x10, 8, 8, 8

Hammer Iso-Row
80x16, 15, 12, 10

Face Pulls
25x16, 15, 14, 12

Hammer Curl+20 Band Hammer Curls each
16+16x16, 14, 14, 12

-DLs were FUBAR today, felt a pop in my low back during warm-ups. Gotta rework my setup and try to get my back to stop hurting...
-Pump on hammer curls was great.

 

[xPINKx]

30 minutes on the bike, 200 watt on average, 12.6km, average HR of 132

 

[xPINKx]

Press
60x6
55x4x2, x7

DB Bench
24+24x6x4

Rubish Extension
50x10, 10, 8, 6

Delt Raise
12+12x10, 8, 7, 6

Face Pull from high position
25x16, 15, 14, 12

Hammer Pull-Over
30x14, 14, 12, 10

Occluded Superset Hammer Curls/Pushdown
10+10/10x20x2, 10x4, 5x4

4-Way Neck Machine
Front/Sides/Backx10/15/20x60 each

-added some DL-form work between pressing, felt a lot better. I guess I'll be pulling in my oly shoes.
-gym was oddly crowded today, had to do the pull-over machine because everything else was taken and waited twenty minutes to get on the neck machine...

 

[xPINKx]

Sprints on the bike. Five minutes warm up, eight 10-50 intervals. 142 AHR.