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  1. #1
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    Further Adventures in the Gym

    2019 had a series of procedures left me 50% de-trained by end of year. 2020 things got worse just trying to hang on with home workouts after setbacks. 2020 continued - Gym work restarts

    *Goals*

    1) Regain lost leg mass
    2) Increase capacity for training
    3) 3*8 GHR
    4) 3*5 Chins
    5) Regain grip strength

    Goals accomplished or considerable progress made by end of 2020.


    WO

    GHR - 3*hold BW
    RDL 2*10
    Hack 2*10
    Standing hamstring curl 1*10
    Adductor 1*10, 1*5
    Single calf + plate L*10, R*6
    Upper back machine - 2*10
    Pull down 2 handle 1*20 - focus full ROM
    Straight arm pull down 1*10
    Bottom up press 2*10
    Pec Deck 2*10
    HS bench 1*12
    SKILLROW™ - 350M

    RIP workout #1
    Last edited by VicDumbbells; 08-26-2020 at 02:13 PM.
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  2. #2
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    8/27

    Powerwalking

    DB curl 8lb * 100
    Laterals 8lb * 40


    8/28

    WO

    WU - Light Airdyne
    Super Squat 2*10
    Standing hamstring curl 2*10
    Calf press 1*15
    Pull down 2 handle 2*10 - focus full ROM
    Shoulder cable lateral 2*10
    Bottom up press 2*10
    Bent BB Row 1*20
    Smith Incline bench 2*10
    Behind back wrist curl 1*10

    RIP workout #2
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  3. #3
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    8/29 - Off

    8/30 - WO


    SLDL 3*10
    Leg Extension 3*10
    Straight arm pull down 3*10
    Neutral grip cable rows - 2*10
    Pec Deck 3*10
    KB swing 28kg * 8,5,5,5
    Behind back wrist curl 2*10
    Calf press 2*12
    SKILLROW™ - 500M

    RIP workout #3
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  4. #4
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    9/1/20

    Pressed for time due to early appointment.

    WO

    Standing hamstring curl 3*10
    Adductor 2*10
    Leg Extension 3*10
    Upper back machine - 2*10
    Pull down 3*10
    Cable press 3*10
    Biceps curl 2*10


    RIP workout #4
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  5. #5
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    9/3 WO

    Supersquat 3*10
    RDL 2*10
    Pull down 3*10
    Cable press 3*10
    Biceps 2*10

    Had another early appointment that messed with my gym time a bit. Got a session completed though!

    RIP #5
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  6. #6
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    9/4 Off
    9/5 Off

    9/6 WO

    Yardio 1 Hour

    Straight arm pulldown 3*10
    Triceps push down 1*20, 1*15
    Deadlift 5,5,3
    Full contact twist 2*5
    Landmine rows 2*10

    Today was more a pull session I suppose, wanted to pull from the floor.

    All my current training is in the 50-60% 1RM area. I'm just trying to get back in the groove without any crazy DOMS or snaps. Weights may challenge me in latter sets/reps but are all easily controlled. I will occasionally go for a 'hard 10' like landmines today. I'll start logging weights and progression once I've settled in and there is value there.

    RIP #6
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  7. #7
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    9/7 Off

    9/8 WO

    Leg extension 3*10
    Hamstring curl standing 3*10
    DB press standing 3*12
    DB biceps curl 3*20
    Machine rear delt fly 2*10
    Pull down 3*10

    I've been training my biceps primarily with sets of 20 for 5 months now. Same time frame with side laterals in the 20 rep range. Plan to continue that experiment for rest of year.

    RIP #7
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  8. #8
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    9/10/20 WO

    RDL 3*10
    Bent rows supinated grip 3*10
    DB OHP 2*10
    Calf press 1*20


    Another early meeting left me with less than I wanted from this workout. It was a great session though.

    RIP #8
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  9. #9
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    9/11 Off
    9/12 Off

    9/13 WO

    Technogym leg press 1*15, 4*10
    Technogym dip machine 4*10
    Superset
    Technogym iso low row 4*10
    Straight arm pulldown 2*10
    Face pull 2*10

    Rip #9
    Last edited by VicDumbbells; 09-16-2020 at 09:08 AM.
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  10. #10
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    9/14 Off

    9/15 WO

    Leg extension 3*10
    Standing ham curl 3*10
    Adductor 3*10
    Calf 3*10
    Pec deck 3*10
    Pullover 3*10
    DB Bicep 2*20

    Rip #10

    9/16 Off
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  11. #11
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    9/17 WO

    KB swings
    10*18kg
    10*18kg
    7*28kg
    7*28kg
    8*28kg

    Smith wide bench to neck
    4*10*ramped

    I wanted a 24kg to warm up with but they are lost somewhere
    Wanted to swing the 32kg on the last set, decided it's not going anywhere and stuck with 28kg.
    Legs and hips are ready for 32kg but my bracing and timing isn't.

    RIP #11

    9/18 Off
    9/19 Off
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  12. #12
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    9/20 WO

    Upper back machine 3*10
    superset
    Machine bench 3*10

    RDL
    10/10/8

    Technogym pulldown supinated grip
    10/7

    RIP #12

    9/21 Off
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  13. #13
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    9/22 Off
    9/23 Off
    9/24 Off
    9/25 WO

    Smith Split Squat 2*5
    Leg Extension 4*10
    Hip sled 2*8
    Calves via leg press 3*10
    Concept 2 Rower 435M

    Had some unwanted days off. Did lower today and will do upper tomorrow. Next week resume full body.

    RIP # 13
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  14. #14
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    9/26 off

    9/27 WO

    20 min climber-glider
    2*5 Smith split squat
    4*10 Dip machine - Ramped
    4*10 Pulldown Supinated grip

    Splits created the epic quad doms. Sokay tho.

    RIP #14
    Last edited by VicDumbbells; 10-05-2020 at 11:31 PM.
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  15. #15
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    9/28 Off
    9/29 Off

    9/30 WO

    RDL 3*10
    Pulldown plate machine 3*10
    Dips plate machine 3*10
    BB curl 2 sets

    RIP #15
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  16. #16
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    10/1 Off
    10/2 Off
    10/3 Off
    10/4 Off

    10/5

    Smith Split squat 3*5
    4*10 Dip machine - Ramped
    4*10 Pulldown Supinated grip
    1*10 Rear delt

    RIP #16

    Too many days off. My priorities are off day to day. Not placing enough emphasis on training. Will work.
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  17. #17
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    10/6 Off

    10/7 WO
    SLDL - 3*10
    Leg press - Ramped - 4*10
    Upper back machine 3*10
    Superset
    Machine press 3*10
    Bottom up KB press 1*10

    RIP #17
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  18. #18
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    10/8 Off

    10/9 WO

    Safety bar squat 5*5
    HS seated shoulder press 4*10
    Bent row 2*20

    I got to the gym a little late. They gave us the 5 min warning and I still needed horizontal row. Just grabbed a bar in a nearby power rack and rowed until it got really hard*2

    Quads feeling good and filling in a little. The leg press session really worked well earlier this week.

    RIP #18
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  19. #19
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    10/10 Off

    10/11 WO

    Leg Extension 4*10
    2 cable pull down 4*10
    Pec Deck 4*10
    Biceps 2*20
    Rear delt KB 1*12
    45 deg back ext 2*8

    RIP #19
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  20. #20
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    10/12

    Rehab WO + Cardio

    Shoulder cable work 3*10
    Full contact twist @ landmine 2*5
    Straight arm pull down 2*12
    Triceps pushdown 3*10
    Assorted cardio 20+ min

    RIP #20
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

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  21. #21
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    10/13

    Dip machine 1*10, 2*10, AMRAP 13 - ramped -2
    Pulldown machine 1*10, 3*8 - 1.5
    45 deg back extension 4*5
    Face pull 3*10
    Bicep DB curl 2*20
    Hamstring stretching

    Pushed loading forward on dip/pulldown. It was a strong day in the gym.

    RIP #21
    Last edited by VicDumbbells; 10-15-2020 at 10:14 AM.
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  22. #22
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    10/15 WO

    Leg press 5*10 ramped
    SLDL 3*10
    Adductor machine 1*10 - 1*5
    Upper back machine row 3*10

    Shoulders are feeling a bit worn so gave pressing a de-load today.

    RIP #22
    Last edited by VicDumbbells; 11-07-2020 at 10:27 AM.
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  23. #23
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    Had to do some traveling so deload


    10/30 WO

    Leg press 4*10+8+5
    HS Dip Machine 3*10
    Superset
    HS Low Row 3*10

    Nice WO, legs felt very strong tonight

    RIP #23
    Last edited by VicDumbbells; 11-07-2020 at 10:27 AM.
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  24. #24
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    11/2 WO

    45 Degree back extension 8,8,7
    Leg extension 4*10
    Calf press 2*12
    Upper back row machine 2*12
    Pec deck 2*10
    Laterals 2*20
    DB Biceps 2*20


    11/3 Off
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    11/6 WO

    SLDL 3*10,8,6*195lb
    Straight arm pulldown 3*10
    DB press 10,20
    Cable row to chest 10
    Cable deltoid 2*10
    Cardio 5 min

    RIP #24
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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  25. #25
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    Dips 3*10
    Pec Deck 3*10
    Landmine row - Zane 3*12,10,10
    Biceps 1*10
    Triceps 1*10

    #25 RIP
    “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

    A bodybuilder uses the weights to work the muscle.
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