Bottom of the Ninth

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Arms August 15 [PXE (Pre-Exhaust Experiment) Session 1]

Supersets:
Rope Pulldowns 35,42.5,50 x 15
Close Grip Smith Machine Press 50,70,90 x 15

OH DB Extensions 15 x 15,15,15
Incline Skullcrushers 40,50,50 x 15 (whoa)

Tricep EZ Bar Pushdowns drop set whole stack

DB Curls 15 x 15,15,15
Bent over EZ Bar Curls 30 x 15,15,15

Hammer Curls 20 x 15,15,15
Seated Cable Barbell Curls 25 x 15,15,15 haha

LF Curl Machine drop set 65

(20000 steps)
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IronSoul gave me this idea in the Shout earlier today!
Super hype to find i've never tried this before... no clue how it evaded me for so long.
This workout was wild from start to finish. Choosing weights going forward will be easier - on some of these sets i was gassed super early.
It felt like a deload week from back in the day with kids giving funny looks as i curled 25 lbs sweating & growling.
Brutal.

 

[Halo]

Love it!

 

[Go Away]

Shoulders at PF August 17 [PXE Session 1]

(3 second eccentric on each lift + drop set on last set

Seated Lateral Raise
10,15,20 x 12 + dropset

Smith machine shoulder press
20,40 x 12,12,12 + dropset

EZ bar upright rows
20,30,40 x 12 + dropset

Incline Y Raises
10,15,20 x 15,15,12 + dropset

Reverse Fly Machine
70,75,80,85 x 15 + dropset

(4000 steps)

Holy shit was I toast after this workout. All credit to IS again for this one. Brutal.
Last set of reverse flies were hilariously slow & made it hard to pull the paper towels for the equipment wipe down! Great connection with such an elusive muscle. Really excited to see how they grow now that they’re at the end of the workout. I’ve put them first for a few months now to bring em up - worked well too. This should be fun.

Low step count because it’s my day off. Rested yesterday because I pulled something near my ribs at work & wanted it to stop being so angry. Mission accomplished.

 

[IronSoul]

Hell yeah brother. I love seeing how well it is working for you. Keep killing it homie!

 

[Go Away]

Chest at PF August 20 [PXE Session 1]

Warmup

Cable Flies 12.5,17.5,22.5,27.5 x 15,12,12,dropset

Yellow LF chest press vertical 75 x 12,12,12,dropset

Incline DB press 30,40,50 x 12,12,12,dropset

LF chest press machine 100,85,70,55 x 12,12,12,dropset

(25000 steps)

I skipped legs because of car trouble yesterday & from a heavy step count today. & because I’m a pussy

This workout kicked my ass & I swear everyone in the gym is looking at me like “why the fuck is he struggling with that weight?” Crazy pump when I left the gym. This is wild!

 

[Go Away]

Hell yeah brother. I love seeing how well it is working for you. Keep killing it homie!

It’s brutal & makes me feel weak

 

[Go Away]

Back & Traps at PF August 21 [PXE Session 1]

Lat front ez bar pull downs 55,70,85,100,120 x 12 + dropset

Smith machine rows
20,40,90 x 15,12,8, no dropset (shut it down to avoid back rib pull)

LF Row Machine 150 x 12,10,8 + dropset

Single Hand Cable Lat Pull Down
10 x 15,12,10,8 no dropset

DB shrugs dropset from 75s

(20000 steps)

Lats were crazy pumped, almost to the point of cramping. That happens a lot actually, even when super hydrated. Great pump, fun workout but also felt a twinge in my ribs so I took her a bit easy. I feel like I’ll have a better grip on how to run this type of training in a few weeks. Good shit & Godspeed

Chest is wrecked from yesterday also. Hella sore. Noice.

 

[IronSoul]

Good shit brother. I love seeing how much you enjoy it and how effective it is.

 

[Go Away]

Arms at PF August 15 [PXE Session 2]

Supersets:

Ez bar Pushdowns 50 x 15,15,15,15
Close Grip Smith Machine Press 20,40,50,60 x 15,15,12,12

OH DB Extensions 15,10 x 15,15,15
Incline Skullcrushers 50,40 x 15,15,15

Rope Pulldowns drop set

DB Curls 15 x 15,15,15,12
Bent over EZ Bar Curls 30 x 15,15,15,12

Hammer Curls 20 x 12,12,12
Cable Ez bar Curls 15 x 12,12,12

LF Curl Machine drop set

(21000 steps)

Fucking toast. Craziest arm pump I’ve had in a long time. I’m tired

 

[tommyguns2]

How do you get so many steps in? It takes me about 40 minutes to go about 2.1 miles, which is about 4000 steps for me. I try to go walk a second time each day to get well over 5000 steps, and would like to eventually get to 10,000 steps each day. But that's about 5 miles, which takes me about 90 minutes.

 

[Go Away]

How do you get so many steps in? It takes me about 40 minutes to go about 2.1 miles, which is about 4000 steps for me. I try to go walk a second time each day to get well over 5000 steps, and would like to eventually get to 10,000 steps each day. But that's about 5 miles, which takes me about 90 minutes.

I work in preload where we load the package cars. Lots of walking. Then I’ll walk at the gym or outside after work, walk the dogs sometimes, walk to clear my head, walk to have conversations with friends. It keeps my head clear if things get rattled… & things have been wild here lately. My job prior to this was retail in dairy & I’d hit 13000-16000 daily plus a walk or two when I got home.
90 minutes is a lot of walking to get the 10000 but split up into three times, once to start the day, once midday & once before bed…?
I’m not saying it’s ideal socially but health wise it’s doable & not too crazy/obsessive. I could all steps though, even going to the bathroom.

 

[Go Away]

I count all my steps though, even going to the bathroom.