Goals & Gains Training till mild-medium discomfort

[NoSmilez]

I do more or less PPL and I take a day off when I feel like it. Sometimes I might add an arm day if I feel worn out but don't want to rest. I never logged down anything for training but I will try for a month just to see if it makes a difference. It will help eliminate junk volume. I know I over train small muscles and I would like to eliminate that.

Today is a pull day. I swap between horizontal and vertical pulling focused.

Warmup:
Pendlay Row
5-6 reps for every set except last.
Bar, 95, 135, 185, 225, 225, 185, 135lbs(AMRAP) usually ends around 15-20 reps. I stop counting after 10 or when I start to experience medium discomfort.

Workout begins;

Lat pulldowns
Warmup - 100, 140, 185lbs 10, 8, 6-10 reps.
Working set- 200-245lbs 2 sets of 9-12 reps. 12 reps and 9 reps for the second set.

Lat prayers
2 feeler sets- 40-60lbs 10 reps each. This helps me judge if my shoulders/traps feel ok or not. It also allows me to judge my technique.
Working set- 70-100lbs 2 sets of ten reps.

Hammerstrength isolateral plate loaded row.
Feeler sets- increments of a plate on each side. 90, 180, 270lbs 10 reps both arms at the same time.
Working set- depending on how I feel It's either 360-450lbs. Today was 360lbs. I switch to it to a unilateral exercise for my working set and do 2 sets for each side. First set is neutral grip handle and second set is overhand grip handle.

Dumbbell curls
35-65 lbs. Sometimes I workout during peak hours so sometimes I can't get dumbbells that I want. I learned to use whatever they have and I will add more sets if the weight is light.
Feeler set- 17.5lbs. 10 reps
Working set- 35 lbs, 3 sets of 10 reps

Dumbbell hammer curl
35 lbs 4 sets 10 reps. Maybe 5 sets? I got interrupted in the middle because I found a wallet on the floor. I went to the front of gym to give it to a worker.

Preacher curl machine
Feeler set: any weight under 100 lbs. 10 reps to judge.
Working sets 100-160lbs: 115 and 130 lbs 10 reps for each set.


Went home to eat. Now I am deciding if I will do my cardio or not.
31 minutes on the recumbent bike and did 2 sets of elephant walks.

 

[NoSmilez]

Chest and Triceps push day

Warmup:
One handed tricep pushdowns. 10, 20, 30, 40 lbs. 1 set at each weight 10 reps each.


Workout:

Tricep Pushdowns with bar attachment
40, 60, 80 lbs- 1 set each 10 reps then 100 lbs for 5 sets of 10 reps.

Pec deck
Feeler set- 100, 130, 160lbs 1 set of 10 reps each.
Working set 195 lbs 1 set of 10 reps.

Incline Press
Warmup- 95, 135, 185lb 1 set of 6-10 reps each.
Working set- 225lbs for 2 sets of 7-10 reps each.

Standing Calf Raise machine
Starting from 100 lbs 10 reps and working up to 280 lbs 10 reps. Roughly 6-7 sets total

Cable Fly shoulder height (weight is for each side)
Feeler set- 12.5, 22.5, 32.5lbs 1 set each 10 reps.
Working set 40-45lbs first set is 45 lbs for 7 reps then backed down to 40lbs for ten reps.

Cable Fly high to low
Working set 32.5lbs 2 sets for ten reps each.


Notes
Today's workout was a mess. The gym was packed on a Friday night. The exercise order was messed up. Plan was just to hit incline, cables, flat then JM press + tricep pushdowns. I committed too much volume on tricep pushdowns because I was waiting for equipment to open up. Doing the tricep work first also affected my incline pressing. I was only able to get 7 reps on the second set.

Calf raises was another time waster while I waited for cable fly station. Settled for cable flys and ditched flat bench because benches were packed with broccoli headed influencers that worked out in groups.

 

[NoSmilez]

Leg day (working with an injury)

High bar squats
Warmup-45, 95, 135, 185, 225lbs,
Working set 275lbs 10 reps one set

Kneeling leg curl
Feeler set- 25, 50lbs 2-3 sets 10 reps each side
Working set 65lbs - 10 reps 2 sets

Seated knee calf raise machine
Pyramiding up 25 lbs increments and stopped at 8 plates total 10 reps per set

Seated leg curl
Feeler sets-Increments of 10 lbs starting from 100lbs 8 reps each set and stopping when I fail. Roughly 8 sets total
Working set-180 lbs 2 sets. 10 reps for the first set. Failed around 8 reps for the second sets then ended with 10 partial reps.

Leg extensions
Feeler sets 100, 140, 160lbs 1 set 10 reps
Working set- 190, 200lbs 1 set each 10 reps

Adduction machine
Feeler set- 100, 150, 190 10 reps 1 set of each
Working set 210lbs 10 reps 1 set

Notes
Small injury from two leg training sessions ago. Original plan was to have 3 working sets around mid 300s after a priming rep at 405lbs. 275lbs felt sketchy so just called it a day with squat movements. Skipped the belt squats afterwards. Going to lay off squat variations for the next two weeks for leg workouts. I might do some pump work with leg press. Leg extensions aren't that bad but I do feel weakness so I am not trying to use the whole stack. Probably going to modify future 4-5 leg workouts to be glute or hamstring focused.

Tried some adduction work and I felt groin/hip pain. I might continue working on it but at lower weight.

 

[NoSmilez]

Pull day.

Pendlay Row
5 reps for every set except last.
Bar, 95, 135, 185, 205,185, 135lbs(10 reps)

Workout begins;

Lat pulldowns
Warmup -140lbs 15 reps.
Working set- 185lbs 10 reps 1 set, 195lbs 10 reps 2 sets

Lat prayers
2 feeler sets- 40-60lbs 10 reps each.
Working set- 72.5 until failure one set.

Hammerstrength isolateral plate loaded row.
Feeler sets- 220, 270 lbs 10 reps one set of each.
Working set- 360lbs 10 reps 2 sets for each side. First set is neutral grip handle and second set is overhand grip handle.

Dumbbell curls
Feeler set- 20lbs. 10 reps
Working set- 40 lbs, 2 sets of 10 reps

Dumbbell hammer curl
40 lbs 2 sets 10 reps.

Reverse curls
40 lbs- Just ten reps in between each dumbbell curl and hammer curl set.

Tricep pushdowns
Feeler set- 40lbs one handed.
Working set- whole stack 10 reps for one set.

Notes
I didn't feel great due to injury and was about to skip the workout. I only had 75 mins before the gym closed. Original plan was vertical pull focused but I didn't feel like pushing too hard with pull ups. I didn't want to risk further injury with playing with deadlifts. Just repeated horizontal focused back workout from previous day and scaled down the intensity. Even with the lower intensity I felt like I was straining a little too much. Finished up the workout with some bicep work and added some tricep work because I wanted to chase the pump.

 

[NoSmilez]

Forgot to update yesterday.
Shoulder workout.

Warmup :
SOHP
Starting with bar then adding one 10 lb plate per set for 5 reps. 45-1min second rest per set. Stopped at 6 plates each side.

Lateral raises:
Feeler set- 10lb, 20lb 10 reps 1 set
Working set- 20-30lbs 10 reps 4 sets. Partials with 40lbs after the 3rd set.

Rear delt fly on the pec deck machine.
Feeler set- 100lbs,115,130 lbs 10 reps 1 set
Working set 145-160lbs 10 reps 2 sets.

Hammerstrength shoulder press machine
Feeler set- increments of one 45 plate per set. 10 reps 1 set
Working set- 3 plates each side 10 reps 1 set

Dumbbell overhead tricep extension
Feeler set- 40, 50 lbs 10-12 reps 1 set
Working set- 60 lbs 10 reps 2 sets

Dumbbell wrist curls
20,30,40, 50 lbs 10-20 reps Roughly 12-15 sets total

Reverse barbell curls
60 lbs supersetted in between each dumbbell wrist curl set.


Notes
Warmup with SOHP was decent. Didn't really push too hard and cardio was the limiting factor. Pushed enough blood into the shoulders and felt warm. Shoulder didn't feel bad. Maybe 7/10 in terms of shoulder health.

Lateral raises have always been a bad exercise for me. I try not to go too heavy because I will end up using all traps instead of delts. Workout was short so added in some forearm work. I have been skipping cardio so I will try to get some in this week.

 

[NoSmilez]

Legs

Belt squat
warmup- 135, 225lbs 3 sets
Working set -315 for 10, 7 reps 2 sets

Kneeling leg curl
Feeler set- 25, 50lbs 2 sets 10 reps each side
Working set- 65lbs - 10 reps 2 sets

Seated calf raises
Working set-160 lbs 10 reps. Pyramid up to 160 then back down

Leg extensions
Feeler set- 100, 130, 160lb 8-10 reps 1 set
Working set- 190lbs 8-10 reps 2 sets

Seated leg curl
Feeler set- 100, 130 lbs 8-10 reps 1 set each
Working set 160,175 lbs 10 reps 2 sets.

Calf Machine
220lbs ten reps 2 sets

Back extensions
bodyweight 10 reps 3 sets.


Notes
Tried to keep squatting movements light and don't push too hard. Slowly pinpointing the issue. It's either PSOAs or a hip issue. Going to continue to keep the squat movements to one exercise and not too heavy. Forearms were fried today and I suspect calves will be cooked by tomorrow. Oh yea need to do one epic cardio session to catch up.

 

[NoSmilez]

Back

Warmup:
Pendlay row
5 reps for every set except last.
95, 135, 185, 205, 225,185, 135lbs(10 reps)

Workout
Lat prayers
feeler sets- 40, 50, 60lbs 10 reps 3 sets
Working set- 72.5, 82 lbs 10 reps 2 sets

Face pulls
82 lbs 10 reps 3 sets.

Lat pulldowns
Mag bar close grip attachment- 140, 180, 200 lbs 10 reps 1, 1, 2 sets
Long bar- 200 lbs 10 reps 2 sets

Notes
Super short workout today. I finished Pendlay rows with no issues. Original plan was to have one horizontal pull and 2 vertical pulls. I waited for around 30 min for a lat pulldown. I wanted to punch this kid in the back of the head when he switched attachments after he was done with one exercise twenty minutes later. Luckily this other kid on the other lat pulldown let me work in. He was using one of those mag grip attachments that he brought from home. I never used this narrow one on a vertical pull before. It felt like a chin up and all bicep rather than back. It can also be due to the fact that I am not using straps. After he left, I switched to the long bar and did two sets.

Plan for next vertical pull day is to bring back pull ups normally or assisted. I might also look into inverted rows using a chin up grip. I liked the mag grip because it's a new stimulus and I was able to contract well. It didn't hurt my shoulder or cause the golfer's elbow to flare up. I don't know why but the normal triangle neutral grip attachment feels terrible for my shoulders.

 

[NoSmilez]

Push chest emphasis update

Incline bench press
Warmup- 95, 135, 185lb 1 set of 6-10 reps each.
Working set- 225, 245lbs for 2 sets of 8-10 reps each.

Tricep pushdowns with straight bar attachment
40, 60, 80 lbs- 1 set each 10 reps then whole stack for 2 sets.

Cable fly shoulder height (weight is for each side)
Feeler set- 12.5, 22.5, 32.5lbs 1 set each 10 reps.
Working set 37.5, 40lbs 1 set each 10 reps

Cable fly high to low
Junk Volume- 12.5, 22.5 lb 1 set 10 reps.
Working set 32.5lbs 2 sets for 10 reps each.

Flat bench machine closed grip
100, 130 lbs 10-15 reps 1 set each

Cardio
Elliptical 30 minutes. Roughly 140-150 average HR


Notes
Fast work out session. I went in early so I didn't have to wait too long. Shoulder still not 100 percent. 245lb incline felt a bit sketchy. Staying away from actual flat benching for now. I am very particular with machine benches. I just don't fit right in them. I don't have access to ones that let you self spot or adjust the seat. That machine puts my shoulder in a bad spot so I don't try to go heavy on it. I might try the hammerstrength plate loaded flat bench.

Need to make adjustments for cardio. I need to get down to zone 2 cardio. It's probably easier to do with a bike.

 

[NoSmilez]

Leg day

Squats
warmup-135,225lbs 8-10 reps 1 set
working set-315 10 reps 1 set

Nordic curl
Working set- 5,6,5 reps

Kneeling leg curl
Feeler set- 25, 50lbs 2 sets 10 reps each side
Working set- 65lbs - 10 reps 2 sets

Calf Machine
220lbs ten reps 2 sets

Leg extensions
Feeler set- 100, 130lbs 8-10 reps 1 set
Working set- 160lbs 8-10 reps 1 sets

Notes
still have issues squatting. I will have to just work around it. Just kept it low with 1 set. I didn't push other squat/press movements outside of the leg extensions. I think I will skip all squat variants and go leg press for a week or two. I need this injury to pass.

I don't usually do nordics but I am honestly bad at it. I can only get a few reps.

 

[NoSmilez]

Pull day. Hopefully can make it to the gym before 1pm today.


Hammerstrength isolateral plate loaded row.
Feeler sets- increments of a plate on each side. 90, 180, 270lbs 10 reps both arms at the same time.
Working set- 360, 450lbs 10 reps 1 set.

Lat pulldown
Feeler set-100,140lbs
Working set- 180,200lbs 10 reps 1 set

Cable row with long bar attachment
Working set- 180, 200 lbs 10 reps 1 set

Rear delt fly with cable
22.5lbs 3 sets 10 reps


Lat prayers
Feeler set- 40, 60 lbs
Working set- 72.5lbs 10 reps 2 set. Second set is until failure.

Hammerstrength isolateral high row
feelers set-135,225 lb 10 reps 1 set
Working set- 315 10 reps 1 set

DB curl
warm up 20 lb
40lb 10 reps 1 set

Reverse curl
60lbs 10 reps 2 sets.

Hammer curl
40lb 10 reps 1 set

Notes
Gym was packed due to holidays. Couldn't get a platform to do pendlay rows. I had to modify the workout slightly but no issues. Kept the dumbbell curls short because forearms were giving out.

 

[NoSmilez]

No gym today. Gym closed at noon and I had to run errands.

Maybe go to the garage and do some work but I should take a rest day or 30 min walk?

 

[NoSmilez]

Push day.

Warmup :
SOHP
Starting with bar then adding one 10 lb plate per set for 5-7 reps. Stopped at 5 plates then pyramid back down. 5, 4, 3, 2,1

Workout:
Rear delt fly on the pec deck machine.
Feeler set- 100lbs,130 lbs 10 reps 1 set
Working set 160lbs 10 reps 3-4 sets.(lost count when letting someone work in)

Hammerstrength plate loaded shoulder press machine
Feeler set- 45, 70 lbs each side. 10 reps 1 set each
Working set- 2 plates 8-10 reps. 2 sets

Tricep cable pushdowns with curved short bar
Feeler set- 40,60,80lbs 10 reps 1 set each
Working set- 100lbs 10 reps 2 sets

Seated lateral raise machine
Feeler set- 40,60lbs 10 reps 1 set
Working set- 100 lbs 10 reps 1 set

Notes
Tried to find alternative for DB lateral raises. The seated lateral raise doesn't feel good either. Going to rechallenge with cable or go back to DB. Maybe did too many sets of SOHP. It was around 10 sets. Shoulder was very pumped going into the rest of the workout. Pushed the rear delt fly with more sets than usual.

I might incorporate something new with rear delts . I stopped doing face pulls because it's just too much effort trying to counterbalance 100lbs on the stack. I think I might grab a bench and try these

 

[NoSmilez]

Leg-

Belt squat
Feeler set- 135, 225lbs 8-10 reps 3 sets total
Working set - 315 lbs 8-10 reps 2 sets

Kneeling leg curl
Feeler set- 20,50, 60lbs 10 reps 1 set
Working set 70lb2 10 reps 2 sets

seated plate loaded calf raises
140lbs-10 reps 2 sets

Leg extensions
Feeler set-100, 130,160,190, 10 reps 1 set
Working set 200lbs 10 reps 1 set

Back extensions
Feeler set-bodyweight 10 reps 2 sets
Working set-40 lbs 10 reps 1 set

Straight calf raises
Feeler set- 100,140,180,220lbs 8-20 reps 1 set
Working set-230lbs 12 reps 1 set

Leg curl
Feeler set- 100,130,160lbs 10 reps 1 set
Working set- 175 lbs 8-10 reps 2 sets

DB curl
Feeler set-20lbs 10 reps 1 set
Working set-45lbs 10 reps 2 sets

Reverse curl
30lb, 60lbs 10 reps 2 sets

Hammer Curl
Working set- 45lbs 10 reps 2 sets


Notes
Still working around the injury. It's not acute but there is a dull achy pain when I squat down in the hole. Just doing more isolation work and trying to stretch. Have been using acumobility ball for trigger points.

not doing this exercise but I am pretty much going over my glutes, it band, hamstrings and PSOAS with the acumobility ball

 

[NoSmilez]

Pull

Warm up
Pendlay row
5 reps for every set except last.
95, 135, 185, 205, 225,185, 135lbs(10 reps)

Workout
Lat pulldown
Feeler set- 100, 140lbs 1 set 7-10 reps
Working set- 200lbs 10 reps 2 sets

Hammerstrength isolateral high row (both hands)
feeler set- 180lbs 10 reps 1 set
Working set- 270lbs 10 reps 2 sets

Hammerstrength front lat pull down(underhand grip)
Feeler set- 45, 90lbs 10 reps 4 set unilateral
Working set-115lbs 10 reps 1 set unilateral
180lbs 10 reps 1 set both hands

Lat Prayer
Working set- 62.5 lbs 10 reps 2 sets

Notes
Forgot to update yesterday. Nothing eventful outside of using two different hammerstrength rows that I don't usually use. I used a front lat pull down and focused on the contraction with medium weight. Maybe did too many sets on it and I didn't have enough pulling power for lat prayers. Decided to call it a night because I did biceps the day before.

Went home and did some some stretching + foam rolling.

 

[NoSmilez]

Push

Incline Bench
warmup 135,185 5-10 reps 1 set each
Working set-225,245- 10,8 1 set each

Tricep pulldowns
Working set- 100 lbs 10 reps 2 sets


notes
Cut the workout short today. Almost had an incident at the gym when some kid cut me while I was waiting for cables. Pretty much it was two guys working out and I asked if I can have it after them. They told me 3 sets so I am like cool. I went to do tricep work. It wasn't 3 sets then another kid showed up and joined in to work in with them. It's about 20-25 mins at this point. I was very close to getting angry but the big kid that cut me made some excuse that he had to be home early because of his mom. I realized he was a teenager even though he is huge. I was about to say something snarky like your mom should be mad that you are juicing. I just walked away and went to get food. I didn't want to end up on social media for roid raging or nonsense.

 

[NoSmilez]

Didn't hit the gym yesterday. I had to take someone to the doctor.

Just did some bench press in the garage and practiced RDL technique. My RDL has always been bad. I think it's because of the straps. I half ass the movement because I don't have to grip it hard.

 

[NoSmilez]

Calf raises

Leg extensions

Back extension stand

Kneeling leg curl

Tricep push down

Curl

Reverse curl

Hammer

Leg press

Leg curl

Notes

Injury is there but it felt ok to squat. I am not trying to risk it. I avoided all squat variations today outside of 4 sets of 20-30 rep bodyweight weight squats to warm up. Replace it with leg press but didn't go too heavy. Workout wasn't heavy but increased volume in terms of sets.

 

[NoSmilez]

Pull day(forgot to log yesterday)

Pendlay Row
warmup-95,135,185 5 reps 1 set
working set- 205lb 5 reps 3 sets

Lat pulldown
feeler set- 100, 140,180lbs 10 reps 1 set
working set-200,220lbs 2 sets 9-10 reps

Lat prayers with rope
feeler set- 40, 60 lbs
Working set- 72.5lbs 10 reps 2 set. Second set is until failure.

Lifefitness machine row
feeler set-100, 145lbs 10 reps 1 set
working set- 190,205 3 sets 10 reps. one handed

DB curls
feeler set- 20, 35 10 reps 1 set
working set- 40,50lbs 10 reps 3 sets

Reverse curls
40lbs 10 reps 2 sets

Notes
Sunday workout. Pretty uneventful. Gym was a bit packed because of kids working out in groups. More women are in the gym nowadays. It's a bit tough to get any lat pulldowns, pullups or assisted pullup setup during peak hours. I am assuming it's some female influencer thing going on.

Lat prayers are starting to feel good without shoulder pain. Going to go back to 80-100lbs in another week or two. I have been curling a little more during the week but I decreased the weight to around 40-50lbs for working weight. I think it's not worth it to aggravate golfer's elbow by moving 60-70. I should do some preacher curls or barbell curls to add variety. Will do some accounting and make sure I am still around 10-20 sets a week.

I think I need to increase stretching and mobility work. I start to feel stiff when I train 6-7 days a week. The 5 min half ass warmup with bands isn't enough. I need to break up these knots on my body.

 

[NoSmilez]

Push shoulder emphasis

Warmup :
SOHP
Starting with bar then adding one 10 lb plate per set for 5-7 reps. Stopped at 5 plates then just did 3 sets.

Hammerstrength plate loaded shoulder press machine
Feeler set- 45, 70 lbs each side. 10 reps 1 set each
Working set- 2 45plates + 25 plate 8-10 reps. 2 sets

Rear delt pec deck
100,115,130,145 - 10 reps 1 set

Single arm tricep extension with handle (warmup triceps)
10,20,30, 40 lbs 10 reps 1 sets each


Tricep cable pushdowns with straight short bar
Feeler set- 40,60,80lbs 10 reps 1 set each
Working set- 100lbs 10 reps 2 sets

Single arm tricep overhead extensions
10,20,30lbs 10 reps 1 set each

Finisher- Single arm tricep extension but no handle. Just grab the cable with 30 lbs- AMRAP 1 set


Lateral raises
10,20,25lbs - 1 set of the 10, 20s then 3 sets of 25 lbs. All 10 reps each.

Notes
Broke the pec deck. One of the arms was missing a screw and started to wobble. It didn't feel safe to continue. Shoulders felt a bit jenky after the machine shoulder press. I went to murder my triceps instead. Went easy on lateral raises.

 

[NoSmilez]

Don't feel like waiting today. Will postpone leg day until tomorrow.
Will attempt to do one hour of cardio instead.