Theseusz’s BodyBlog

Paramount Machine Pulldown: 3-4 sets of warmups. Last set was 205×10
220×10+4+4 (rest paused). My forearms were killing me after the 205×10 set so I had to use straps, which I hardly do for pulldowns/ups/

Rack Deadlifts. Pins below patella. 225×5 315×5 405×5 (straps)495×6 495×2 (form was bad so I did 15 shrugs with that weight lol) back to rack DL
405×8. 495 x 6 is still less then what I floor deadlifted at my peak (495×7 @ 255lbs). Ill pretend these are harder and its not that Im weaker

way lean over rope row 120×16

freemotion machine bicep curl (never tried these) :60×10 80×10 100×10 120×8+3+3 (rest pause). I didnt feel the stretch at the bottom that I like for biceps, but it hit the outer head of my bicep which is weak so I might keep it.
hammer curl : 50×5 55×5 60×5 70×8. Slow and elbow tucked…

Earliest workout Ive had since Maine. Figured it would suck, but I was wrong.

HS calf raise: 315×20/20/20 405/20+13+9+13 (rest paused)

GHR: bwx10 red bandx10 blue band x  9/8+8 (rest paused)

Wide Squat: 135×10 225×5 315×5 345×5 365×6/6 60 second rest 225×20

Very impressed. Did not feel the pull in my adductor’s and my TFL did not hurt until my final set. I was not planning on doing GHR’s but they are so effective I kept them. Im not sure how I got 8 on the last RP set either…

Im very happy about the squats though. Before my diet/injury I had been doing 455×5 in the wide stance, so ill keep going back and forth between OLY, box, and wide squats. I think im most impressed that there was no pain, as ive had pain every single time ive tried wide squats since april.

Today is high carb, so I get to stuff myself with brown rice all day

Warmed up by doing a demonstration at my gym on the pilates reformer thing. I dont think the girl giving the demonstration was impressed by my skills.

Workout:
Floor Press: 225×10 (2 sets)
HS Chest Press: 315×9 315×7+1 (this sucked, lol)
Dips : bwx25+15 (rest pause)
Lateral Raise: 40×10 45×5 65×12+3+3 (rest pause)
I did some face pulls with a blue band in between sets
Rear Delt Machine (120×25+10+9)
Close grip bench: 135×20 225×10 225×10 245×8 265×6 (these were easy…I probably had 4 left on my final set but im worried about my pec)
Bunch of tri extentions with the blue bands and stretching
chest stretch with 40lb db’s
I think I finished with machine flys: 140×20 +  rest paused, but I dont remember the reps. It was more for the stretch as I didnt feel the HS machine in my chest but my tris. My chest is probably become my worst bodypart so I need to find some better movements because my tris take over on everything.

I was exhausted all day. I didnt think I was going to be able to get anything done, but here is what I ended up doing.

Pullups:

BWx8/8/8/8/10
1arm row: 100×10/10 120×10 130×10 (added straps) 150×8

incline bicep curl: 30×12 45×10/8 50×8+3+3 (rest pause)
I did less then last time I did this exercise, but I think it was because I was drained. Reps are super slow with a squeeze at the top and 2 second stretch at the bottom.

DB Preacher two hand formarm curl: 50×12/12/10

Standing calf raise

225×20 or 30
315×20
315×20+10+10+12 (rest pause)

GHR: bwx12/12
add red band 10
add purple 8

Box Squats on the lowest bench I could find (12-14") because someone had the low box.

225×3
315×4/5/5/5/5/5/5/5/5  - I did a bunch of sets  of 5 with 1 minute rest between
335×5
added belt for the first time in…2 years?
365×3

It was light weight, but I did not feel my adductors trying to tear off my body, or my TFL trying to do the same, so thats good. I think I have done the same workout before using 405 for sets of 4 about 6 months ago, but my legs and back werent beat up at the time.

Walking lunge
145x 20 steps
145x 20 steps

Flat DB press:
80×10
90×10
110×19+8 (rest pause)
Fly Machine:
140×16+9+5 (rest pause)

Face to seat cable shoulder press:

3 sets of warm ups
60×12+5+5 (rest pause)

rear delt machine:
140×20

Dave tate DB tricep press
40×15
45×10/10/10+5+4 (rest pause)

Good workout. Right shoulder still cant handle any type of barbell (no pressing movements at least) but isnt so bad with DB’s.