Building up Momentum

Discussion in 'Training Logs' started by Momentum, Oct 31, 2016.

  1. Momentum

    Momentum

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    TRX Rows and shoulder stretches

    Bench (slow eccentric + pause)
    225lbs 2 reps
    245lbs 2 reps
    255lbs 2 reps
    265lbs 4 sets 2 reps

    Glute and rear delt stuff between bench sets

    TRX Rows and Shoulder stretches

    Rear delt machine drop set

    Seated DB OHP

    Lateral Raises
     
  2. Momentum

    Momentum

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    Hamstring Curls

    Squat
    Warm Up
    275lbs 2 reps
    295lbs 2 reps
    315lbs 5 sets 2 reps

    Calves

    One legged DB deadlifts
    35lbs high reps

    Glutes
     
  3. Momentum

    Momentum

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    Hamstring Curls

    Squat 275lbs 3 sets 5 reps

    Calves, Glutes, Leg Press, abs
     
  4. Momentum

    Momentum

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    TRX Rows

    Face Pulls

    Rear delts

    DB preacher curl
    20lbs 20 reps, 14 reps

    Bench (slow and paused)
    225lbs 5 reps
    235lbs 5 reps
    245bs 5 reps

    Deadbugs, leg raises, and TRX ab rollouts

    Incline Press
    135lbs slow reps short rests

    Went back to the office for 2 hrs for some Mcdoubles and chicken breast

    Lateral Raises
    15lbs A couple high rep sets, short rest times
    7.5 lbs a couple high rep sets, short rest times
     
  5. Momentum

    Momentum

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    Saturday
    Cardio

    Sunday

    Sumo Deadlift (double overhand)
    405lbs single
    425lbs single
    435lbs single
    445lbs FAIL (slipped out of my hands halfway up)
    switched to a regular grip
    445lbs single

    Rear delts <--> abductor machine

    Leg Press

    Abs

    Monday

    Face pulls

    Rear Delt Machine

    DB Preacher curls
    25lbs 14, 8, 7

    Bench
    245lbs 3 reps
    255lbs 3 sets 3 reps
    265lbs 1 set 3 reps (was going to do more but I tweaked my up back setting up for my second set)

    Massage chair for 15 minutes

    Rear delt machine for slow reps one arm at a time

    DB Preacher curls
    15 lbs 25 slow reps

    Leg Raises, deadbugs, dynamic plank
     
  6. Momentum

    Momentum

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    Tuesday

    Leg Press, Stiff legged, one leg, DB deadlifts, stir the pot, glute bridges, calves

    Wednesday (two hour workout)

    Facepulls

    Rear delt machine

    Close Grip Bench
    225lbs 3 rep
    245lbs 3 sets 2 reps
    255lbs 4 sets 2 reps

    Machine OHP
    A couple sets of 12-20 reps

    DB Preacher Curls

    Incline press

    Tricep Pulldows

    Lateral Raises
     
  7. Momentum

    Momentum

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    Been hitting the gym, but busy with family stuff so haven't been posting. Last couple days have been skiing but I have still been doing quick improvised workouts afterwards. I got a weight vest which goes up to 80lbs for Christmas so I have been doing pushups with that, most i have gotten is 11.
     
  8. Dolph

    Dolph

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    DYEL anymore?
     
  9. Momentum

    Momentum

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    Ya, but I haven't been going heavy on the big lifts, so my inclination to track and post is low.

    Wednesday

    Squats
    255lbs 6 set 4-6 reps

    Hack Squat

    Calves

    Leg Press 1 set 40 reps or so

    Glute kickback, abductors, adductors

    Abs
     
  10. Momentum

    Momentum

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    Seated BB OHP Behind the neck
    115lbs 7, 8
    95lbs 3 sets 10-12 reps

    TRX Rows

    Lateral raises, lying face down on an incline bench, increase the incline with each set

    TRX Bicep curls

    Hip internal rotation

    Incline Press
    135lbs highish reps short rest
     
  11. Momentum

    Momentum

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    Friday
    Cardio (stair climber, treadmill, elliptical, rope pulling)

    Stretching
     
  12. Momentum

    Momentum

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    Hex Bar deadlift
    Warm up
    320lbs +bar- 8 sets singles and doubles

    Glutes and abs

    I have figured out that my left hip doesn't externally rotate well, and my right hip doesn't internally rotate well.
    [​IMG]

    In general I have more of an issue with my right hip so I have started trying to work on training internal rotation by using an abductor machine kneeling on the seat facing the backrest, then pushing my feet apart. I create counter clockwise rotation with my hands to focus on the right hip.
     
  13. Momentum

    Momentum

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    Sunday

    Stretched pecs/lats

    Seated DB OHP
    40lbs 4 sets 12-14 reps

    more stretching

    Machine OHP high reps

    Lateral raises lying on an incline bench at various levels 10lbs for high reps

    Incline Press
    165lbs 4 sets 5-8 reps
    115lbs high reps

    Rear delt machine

    DB Preacher curls (all reps slow)
    25lbs 10 reps, 8 reps
    12lbs 30+ reps

    Tricep pulldowns
    40lbs 10 reps
    30lbs 15 reps
    20 lbs 20 reps

    Ab rollouts on a machine

    walked around with 30lbs in left hand for a few minutes

    Traps
     
  14. Momentum

    Momentum

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    Tuesday
    Push pull

    Wednesday

    Hamstring curls

    Squat
    205lbs 4 sets 5-10 reps

    Leg Press

    Hip internal rotation, hip abduction, glute kickbacks

    Leg extensions

    Working on internal rotation in my right hip is helping me engage my right glute and squat more symmetrically.
     
  15. Momentum

    Momentum

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    Friday

    Deadlift
    385lbs a bunch of singles
    315lbs 4 sets of 3-5 reps

    Leg Press

    Glutes and hip stuff
     
  16. Momentum

    Momentum

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    Monday

    Hamstrings

    Leg Press for high reps

    calves

    Hip abduction, hip internal rotation and other hip/glute stuff

    I got some bands and some 10lbs ankle weights, so I will try to do more of by corrective stuff at home, and get more of the big lifts in at the gym,
     
  17. Momentum

    Momentum

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    Woke up at 4:30 and couldn't get back to sleep. Did some glute stuff.

    Also worked on internal rotation in the right shoulder. Essentially this exercise, but with a 35lbs dumbell pinning my shoulder down, and using a 10lbs sand weight on my wrist to pull into internal rotation at the shoulder.
     
  18. Momentum

    Momentum

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    Bench
    205lbs 4 sets 5-8 reps

    TRX Rows

    TRX curls <--> TRX Tricep presses

    Machine flies

    Rear delt machine

    Work stress level was high today, and sleep last night was bad, so the workout kind of sucked.
     
  19. Momentum

    Momentum

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    Wednesday

    Hamstring Curls

    Hip abduction

    Squat
    Warm-up
    275lbs 3 reps, 6 set 2 reps

    Hip abduction, Leg press, glute kickbacks, calves
     
  20. Momentum

    Momentum

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    Thursday
    Gym closed due to some kind of water leak, did some arm stuff at home

    Friday
    Abs, hip internal rotation, cardio

    Satuday

    Deadlift (mostly sumo some conventional, hook grip)
    365lbs 30 singles
    385lbs 6 singles
    405lbs 2 singles (had to switch to over under, because grip was failing)

    Hip internal rotation stuff, glutes, hamstrings, quads
     

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