Stickler
VIP Member
- Oct 28, 2010
- 284
- 217
8-6-2022
Morning weight 200.5 lbs
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Diet yesterday: perfect, prepped for entire day.
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Day 7 quit smoking challenge:
Smoked less than the day before. Had another bizarre vivid dream last night. Bought another pack, let's seriously see how long I can make this one last. Might be ready to drop it very soon.
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☆☆ Got a lot of good feedback yesterday regarding volume, exhaustion, long recovery time, and wasted gym time, and proper fatigue. I'm going to tweak today. Not sure on baseline weights, but as long as I can get a spot, then I'll push it as hard as I can where I think it makes sense. I'm not positive on which to exactly tweak.
Here's my only thought and concern, which came to me last night after all the good info. Hopefully, I get thoughts on this. My training style has always been HIIT. So, 3-4 exercises, 1 body part a day, 6-8 reps, 3-4 sets per exercise. If I break 8 reps I go up 10% weight, if I drop below 6 I go back to previous working level. Not sure if this is great or bad, but I've always been able to have "intense" workouts and be finished in 40 min before Cardio.
The issue is, I've managed to get bad tendonitis in the past year to the point I was out of the gym for 6 months. I don't want to get injured again. My coach knows my injury issues and my concerns. I'm not arguing over volume w/ members, I'm just asking could my routine volume & sets/reps #'s have anything to do with strengthening around that area? Just curious if anyone knows better.
Now onto the workout
-
Routine "Day 6:" -tweaked to lower volume and have proper intensity. (l&s) = lift and spot
Stretched chest & shoulders
Bench press 7 x 8,6,5,3,3,3,3
-Last Week: 135, 185, 185, 225x1, 205x3 (l&s), 225(l&s), 225(l&s)
-This Week: 185x8, 205x6 (goal was 6-8, l&s), 225x5 (goal was 6-8 l&s) +progress -left shoulder pain, don't really feel a full pump but moving forward
Incline bench press 4 x 6,6,12,20
-Last Week: 135, 155 (spot on last rep), 95, 85 -humbling realization how weak I am at inclines. 20 reps are fucking brutal
-This Week: 135x8, 155x8, 185x1 (came too low), 185x4 (l&s) -got fatigued quickly, pump is there, left shoulder discomfort
Front plate raises 45 lb plate 50 reps
-Last Week: 12, 11, 11, 6=40
-This Week: 15 (20 sec rest),11 (60 sec rest), 10 (180 sec rest), 12 (30 sec rest), 2=50 +progress got 50. Now just need to increase reps per set, always loved these things.
Reverse pushdowns 4 x 12
-Last Week: 30, 40, 50, 60
-This Week: 50, 70, 85x6 (rest 120 sec), 85x6 +progress goal was 6-8 on heaviest working set.
Underhand seated rows 2 warmups then one triple drop set of 12-12-12
-Last Week: warmup 120x8, 120x8. Drop set: 160,100,55
-This Week: 120x8, 160x8, 180x8/120×8/55×9 -crap, over shot my warmups
Underhand pulldowns 4 x 12
-Last Week: 55, 70, 100, 120x9 +total failure
-This Week: 70, 100, 160x4 (goal was 6-8, 60 sec pause), 140x7 +progress, i like the 2 warmups at 12, then 6-8 for heavy working sets. Will lower warmups to 10 next week to try and hit working weight rep goals.
No Cardio.
Heading to a surprise 30th pool party for my cousin. Bringing my meals so no cheating today. Total workout time not including stretching and no Cardio = 1hr 10 mins.
Yesterday's feedback helped and was appreciated.
Morning weight 200.5 lbs
-
Diet yesterday: perfect, prepped for entire day.
-
Day 7 quit smoking challenge:
Smoked less than the day before. Had another bizarre vivid dream last night. Bought another pack, let's seriously see how long I can make this one last. Might be ready to drop it very soon.
-
☆☆ Got a lot of good feedback yesterday regarding volume, exhaustion, long recovery time, and wasted gym time, and proper fatigue. I'm going to tweak today. Not sure on baseline weights, but as long as I can get a spot, then I'll push it as hard as I can where I think it makes sense. I'm not positive on which to exactly tweak.
Here's my only thought and concern, which came to me last night after all the good info. Hopefully, I get thoughts on this. My training style has always been HIIT. So, 3-4 exercises, 1 body part a day, 6-8 reps, 3-4 sets per exercise. If I break 8 reps I go up 10% weight, if I drop below 6 I go back to previous working level. Not sure if this is great or bad, but I've always been able to have "intense" workouts and be finished in 40 min before Cardio.
The issue is, I've managed to get bad tendonitis in the past year to the point I was out of the gym for 6 months. I don't want to get injured again. My coach knows my injury issues and my concerns. I'm not arguing over volume w/ members, I'm just asking could my routine volume & sets/reps #'s have anything to do with strengthening around that area? Just curious if anyone knows better.
Now onto the workout
-
Routine "Day 6:" -tweaked to lower volume and have proper intensity. (l&s) = lift and spot
Stretched chest & shoulders
Bench press 7 x 8,6,5,3,3,3,3
-Last Week: 135, 185, 185, 225x1, 205x3 (l&s), 225(l&s), 225(l&s)
-This Week: 185x8, 205x6 (goal was 6-8, l&s), 225x5 (goal was 6-8 l&s) +progress -left shoulder pain, don't really feel a full pump but moving forward
Incline bench press 4 x 6,6,12,20
-Last Week: 135, 155 (spot on last rep), 95, 85 -humbling realization how weak I am at inclines. 20 reps are fucking brutal
-This Week: 135x8, 155x8, 185x1 (came too low), 185x4 (l&s) -got fatigued quickly, pump is there, left shoulder discomfort
Front plate raises 45 lb plate 50 reps
-Last Week: 12, 11, 11, 6=40
-This Week: 15 (20 sec rest),11 (60 sec rest), 10 (180 sec rest), 12 (30 sec rest), 2=50 +progress got 50. Now just need to increase reps per set, always loved these things.
Reverse pushdowns 4 x 12
-Last Week: 30, 40, 50, 60
-This Week: 50, 70, 85x6 (rest 120 sec), 85x6 +progress goal was 6-8 on heaviest working set.
Underhand seated rows 2 warmups then one triple drop set of 12-12-12
-Last Week: warmup 120x8, 120x8. Drop set: 160,100,55
-This Week: 120x8, 160x8, 180x8/120×8/55×9 -crap, over shot my warmups
Underhand pulldowns 4 x 12
-Last Week: 55, 70, 100, 120x9 +total failure
-This Week: 70, 100, 160x4 (goal was 6-8, 60 sec pause), 140x7 +progress, i like the 2 warmups at 12, then 6-8 for heavy working sets. Will lower warmups to 10 next week to try and hit working weight rep goals.
No Cardio.
Heading to a surprise 30th pool party for my cousin. Bringing my meals so no cheating today. Total workout time not including stretching and no Cardio = 1hr 10 mins.
Yesterday's feedback helped and was appreciated.