Goals & Gains Training till mild-medium discomfort

Past 3 days I haven't skipped a day but I toned down the volume due to injury. I don't feel like it's worth logging.

Yesterday I hit chest but I only did incline and pec deck. I hit back again right after because I visited a new gym. They had a 300+ lb lat pulldown and row so I had to try to see how much I can get on it.

This morning I hit legs

Belt squat
Back extension stand
leg curls
calf raises
leg extensions

Called it right after. Working out felt like a chore due to injury.
 
Arm day?

Pendlay Row
5-6 reps for every set except last.
Bar, 95, 135, 185, 225, 205, 185, 135lbs(AMRAP)

Lat pulldowns
Warmup - 100, 140, 6-10 reps.
Working set- 180lbs 3 sets of 10reps.

Lat prayers
3 feeler sets- 40,50,65lbs
Working set- 72.5 lbs 2 sets of ten reps.

Barbell curls
feeler set-bar, 65, 95 1 set of each and one reverse curl set with 65 lbs.
working set- 135-155lbs 3 sets total 7-10 reps.

Dumbbell curls
feeler set- 25 lbs 1 set 10 reps.
Working set- 40-60 lbs, 5 sets of 8-10 reps

Dumbbell hammer curl
40 lbs 5 sets 10 reps.

Tricep pushdowns
Whole stack + 25 lb plate. 10 reps 3 sets

Wrist curls
30,40,50lb 2 sets of each for 10-20 reps

Reverse wrist curls
20 lbs 2 sets 10-15 reps

Cable wrist curls
50,60,80 lbs 10 rep 1 set each



I did extra set of back exercises the other day during push day. I only did 3 exercises for back and did some arms. What started as a spiteful gesture of curling in the squat rack became a full blown arm workout. I thought I was going to end the session with some light curls but I saw some emo baddie with fuchsia hair and a bunch of tattoos. I decided to hang around and ego lift. I left when some pile of sticks influencer with the Cbum mustache showed up with his tripod. I didn't want to be on camera so I left to do some tricep work. Usually I never hit arms until end of the primary workout so curls and tricep work felt very strong today.

Edit: totally forgot I did wrist work too.
 
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Push

SOHP
bar, 10, 25 , 45, 55, 65. 1 set of 5 reps each. I ended at 175lbs for 5 reps. I did use wrist wraps.

Lateral raise
feeler set- 10, 20 lbs 10 reps 1 set
working set-27.5 lbs, 30 lbs 10 reps 1 set each

Rear delt fly
100,115, 130 lbs 10 reps 1 set each
working set- 145 lbs 10 reps 1 set each

Hammerstrength plate loaded press
45lbs, 90, 100 lbs each side 10 reps 2 sets each

Tricep pushdowns
50,60,85lbs 10 reps 1 set
100lbs 2 sets 10 reps 1 set

Notes
I have been scaling down the volume and just doing the bare minimum. This injury is going to probably take a month or more to heal. SOHP went ok. I probably could have went 185lbs for 5 reps but I took NSAIDs in the morning. I didn't want to chance another different injury.

I am doing more arm work now. I think tommorow's leg workout will be just bare minimum and some arm work. I am trying to incorporate cardio back again but I still feel pain when I flex my leg.
 
Legs

Warmup
Bodyweight squat 15-20 reps 3 sets and last set is AMRAP

Back extensions
bodyweight 10 reps 2 sets.

Standing calf machine
200lbs ten reps 2 sets

Kneeling leg curl
Feeler set- 25, 50lbs 2-3 sets 10 reps each side
Working set 60lbs - 10 reps 1 sets

Seated calf machine 90 degree bend
three 45 plates 10-15 reps 2 sets

Leg extensions
Feeler sets 100, 140, 160lbs 1 set 10 reps
Working set- 175, 190lbs 3 sets total. 10 reps

Calf machine seated but leg straight
250lbs 10 reps 2 sets

Leg press
1 plate per side and ramp up until 4 plates. 10 reps per set.

Dumbbell curls
Feeler set- 20 lbs. 10 reps 1 set
Working set- 40 lbs, 2 sets of 10 reps

Dumbbell hammer curl
40 lbs 10 reps 2 sets

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

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

Single arm tricep overhead extensions
15,20,25 lbs 10 reps 1 set each


Notes
Took yesterday off

Still avoiding squats with weight. I can tolerate squatting with no weights but it doesn't feel normal yet. I feel slight discomfort during leg extensions so I am working on grabbing the seat hard and keep lower back glued to the seat. I did 3 different calf variations today because I was waiting for machines to open up. There is a ton of junk volume there but I didn't log it in. I used leg press as main leg exercise today but I waited until leg was very warmed up. I kept the weight very light at 4 plates per side(roughly RPE 4-5). I focused on getting very good depth and keeping foot at the bottom of the leg press plate. Mainly using this exercise to judge pain. No pain but I didn't want to risk pushing the exercise. Hopefully 1-2 more weeks of this then I can go back to normal.

Slight forearm tightness when curling so I cut the bicep work off. I have to pull tomorrow and there is no point burning my arms out. I am assuming it is DOMs from the wrist work from the other day.
 
Trained both Saturday and Sunday. Chest and Legs

Nothing remarkable for bench day. Just normal incline then cables. Hit a lot of arms afterwards
For leg day I only did leg extensions, bodyweight squats and some leg curls. Hit arms again.
 
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I did roughly one mile with a car battery in my bookbag.

Today's training was back.

Pendlay Row
5-6 reps for every set except last.
Bar, 95, 135, 185, 225, 205, 185, 135lbs(AMRAP) I think I got around 16?

Lat pulldowns
Warmup - 85, 140lbs, 8-10 reps.
Working set- 180lbs, 200lbs 2 sets of 10reps.

Lat prayers
3 feeler sets- 40,50,65lbs
Working set- 72.5 lbs 2 sets of ten reps.

Machine row
Feeler set- 100,145lbs
Working set- 190,205 10 reps 3 sets


Notes
Killed my car battery because I forgot to turn off a light. Figured out how to change a battery from youtube then I had to walk to autozone to get a battery. Workout was short today. A few females asked me how many sets I got left so I rushed out instead of asking if they wanted to work in. I figured I smelled like dog doo from the walking and they were hovering around behind me. Forearms and biceps were still sore so didn't want to hit them today.

I don't usually use this particular machine row but it wasn't too bad. I think it is actually better than the hammerstrength plate loaded row except the machine tops out around 230ish? I can't recall the number but I was two notches away from racking it. This particular row felt very smooth. The resistance profile was very even vs the plate loaded row. It's not bad for lat engagement except it only had neutral grip.
 
Push day.

SOHP
bar, 10, 25 , 45, 55, 45, 45. 1 set of 5 reps each.

Reverse pec deck
feeler set- 85,115, 10 reps 1 set
working set- 145,160 10 reps 1 set each

Lateral raise
feeler set- 10, 20, 22.5lbs 10 reps 1 set
working set-27.5 lbs 10 reps 2 set

Ez bar curl
50 lbs 7-8 reps 2 sets

DB curl
40lbs 10 reps 3 sets

Overhead tricep extension with dumbell
40,50,60 lbs 10 reps 1 set each

Tricep pushdowns
50,60,85lbs 10 reps 1 set
100lbs 2 sets 10 reps 1 set

Hammerstrength plate loaded press
45lbs, 70, 90 lbs each side 10 reps 1 sets each


Notes
Ez curl bar kills the wrist so didn't continue to use it.
 
Legs

Warmup
Bodyweight squat 10-15 reps 3 sets

Leg extensions
Feeler sets 100, 140, 160lbs 1 set 10 reps
Working set- 175, 195lbs 3 sets total. 10 reps

Leg curl
Feeler set- 85,100,115,130lbs 10 reps 1 set
Working set 145, 160, 175lbs - 7-10 reps 3 sets

Belt squat
135,225,275lbs 10 reps 1 set each

Kneeling leg curl
Feeler set- 25, 50lbs 2-3 sets 10 reps each side
Working set 60lbs - 10 reps 1 sets

Seated calf machine 90 degree bend
feeler- 45, 90, 135lbs 10 reps 1 set
working set- three 45 plates + 25lbs 10 reps 2 sets

Tricep pushdowns
50,60,85lbs 10 reps 1 set
working set- 100lbs 10 reps 2 sets
 
Pull day

Pendlay Row
5-6 reps unless noted
135, 185, 225(2 sets of 3-4 reps), 135lbs(2 sets of 15reps)

Lat pulldowns
Warmup - 100, 140, 180lbs 10 reps.
Working set- 200lbs 2 sets of 10reps.

Lat prayers
3 feeler sets- 50,60 lbs
Working set- 72.5 lbs 2 sets of ten reps.

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.

DB curls
25 lbs 10 reps 1 set

Wrist Curls
25,30,35,40,50lbs all 10-15 reps about 2 sets each weight so total is about 10 sets each hand

Tricep pushdowns
50,60,85lbs 10 reps 1 set
working set- 100lbs 10 reps 2 sets

Notes
Tried some curls but felt brachialis stiffness and strain so I bailed on the curls. Did the whole week's wrist work in one session. It's probably closer to 12 sets

Pendlay rows felt like shit. I didn't start with the bar or warm up properly. Some Indian kid was deadlifting and he just left the weights on the bar. It was kinda shitty but whatever. I had to use a lot of bicep and 225 didn't feel good.
 
Push day Chest+shoulder

SOHP
bar, 10, 25 , 45, 55, 45, 45. 1 set of 5 reps each.

Cable flyes
High low- 12,22,32lbs each handle 10 reps 1 set each
medium height- 22,32, 37.5lbs 10 reps 1 set each

Incline Bench
feeler set- 135,185 10 reps 1 set each
working set- 225lbs 10 reps 2 sets

Barbell curls
Bar+ 1, 2 , 3 10 lb plates on one side. 10 reps 1 set each

DB curls
50lbs 10 reps 2 sets.


Notes
Shoulders didn't feel jacked up. Decided to combine some shoulder + chest workout. Going to reintroduce some flat bench again soon. Forearms+wrist felt very sore today. Curling was not fun today. I didn't touch triceps because I was doing too much volume for the week.
 
Legs

Squat high bar ATG
135,185,225,275,315,365lbs 5-10 reps per set

Leg curl
Feeler set- 85,100,115,130lbs 10 reps 1 set
Working set 145, 160, 175lbs - 7-10 reps 3 sets

Seated calf machine 90 degree bend
feeler- 45, 90, 135lbs 10 reps 1 set
working set- three 45 plates + 25lbs 10 reps 2 sets

Leg extension
Feeler sets 100, 140, 160,175lbs 10 reps 1 set
Working set- 195, 205lbs 10 reps 1 set each

Kneeling leg curl
Feeler set- 25, 50lbs 2-3 sets 10 reps each side
Working set 70lbs - 10 reps 1 sets

Seated calf raise-extended leg
Didn't pay no mind to weight. Randomly added every set until racked the machine 10-15 reps roughly 5-6 sets

Notes:
Ripped the soles of my daily squat shoes. It's probably time to retire the pair or super glue it. I had to use a fresh pair of adipower so I decided to test my high bar squat. Called at it 365lbs. Hip is still messed up. I didn't feel pain but I know I am close to jacking it up if I keep going. It's a been a few weeks since I last used knee sleeves. I ended putting them on backwards. I ended up going hard on leg extensions in terms of volume.
 
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Still training. Haven't taken a rest day yet. Just too lazy to update log.

The emphasis is on shoulder and back training. Hip is still bad.
 
Did legs yesterday. Nothing much outside of not squatting heavy and putting more emphasis on the leg extension. I might get a gym pin to put plates on the leg extension.

Today I will do a pull day. I might do some curls. I didn't curl much past few sessions. I had one session where I went stupid with the barbell and DB cheat curls. My right bicep have been sore since that day. My left bicep feels fine. I guess it's part of aging. I am trying to figure out if this is soreness I can work through or I am very close to snapping something.


Edit: went through the regular pull workout. Forearm started to bruise and get tight. I cut short the workout afterwards. Lol I am falling apart
 
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Still training. Just lazy and don't want to log it in.

Today I did the usual back workout.

Oh yea some teenagers called me a DILF. I will stop wearing my 5 inch inseam shorts now.
 
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