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Peen's Log

Aug 10, 2024 - Chest/shoulders/arms. PF workout. Hitting machines I haven't touched in over a year. Life fitness machines aint half bad.

Assisted Pull Up
-55x8
-55x5

Life fitness pectoral fly
85x23
115x9

Low incline dumbbell press
40x3
50x3
60x2 - Felt safe
75x6 - Slow / deep stretch / no pain
75x7 - faster reps

Chest supported lateral raises
10x7
10x7

Chest supported rear flys
15x8
15x8

Life fitness chest press
100x11
100x8

Life fitness tricep extension machine
95x13
95x12

Incline smith press
140x7
140x5

Dumbbell hammer curl
22.5x11
22.5x9

Matrix cable tower v grip overhead cable extension
45x12
45x10

Life fitness biceps curl
70x7
 
Aug 13, 2024 - Trained legs at the spot near work. Always weird because the first set I'm feeling out the machine I haven't touched in a couple months. Added reps and weight to almost everything. No calf machine and nothing for glutes, only bummer.
This Precor leg press is the most comfortable I've found to single leg press. Knees felt way better than last time.

Precor adductor machine
120x22
140x8

Precor angled leg press - toe press
135x10
135x10
135x11

Precor prone leg curl
80x14
80x9 2 - partials
80x10

Straight Leg Deadlifts
155x6
185x8
185x7 - Grip slid

Precor leg extension
90x15
110x10
130x15

Precor hack squat
45x10
90x10
135x10

Precor angled leg press single leg
0x10 - Right leg
0x10 - Left leg
 
Aug 15, 2024 - Chest/shoulders/arms. Marathon session. Planet fitness lifts so added weight and reps to most things since I haven't been in forever.

Life fitness pectoral fly
115x14
115x11

Life fitness tricep extension machine
95x20

Low incline dumbbell press
75x9
75x5

High incline dumbbell press
50x6
50x7

Chest supported lateral raises
10x5
15x15
15x8

Chest supported rear flys
17.5x7
17.5x8

Chest supported front raise
10x8
10x12

Single arm cable extensions
20x9
20x8

Life fitness biceps curl
75x8
75x8 - 4 partials

Life fitness biceps curl
70x8
70x7 - 3 partials

Cambered bar overhand curls
20x8 - Too light
40x9
40x8
 
Aug 19, 2024 - Back. Went to the gym near work. Still getting used to the precor kit. On the bright side I can now tricep pushdown double the weight I could last week. The diverging machines are interesting....not sure they would be first choice in "the perfect gym".
Lifts felt great aside from the smith bent row. It was odd but between the angle of the track and tension on the bar I could not really good reps in. It kept feeling like a tendon in my wrist was sliding over something and clicking.
The cable row is a very weird angle. Way higher finish than I'm used to. It will be fun to get better at.

Bent over row precor smith
140x9
140x7 - Weird upper back pinch and wrist click

Precor mag grip pulldown
130x14
150x6

Precor mid to low cable row
120x10
120x10

Precor diverging lat pulldown
140x9
140x6

Chest supported dumbbell rows
60x6
60x8

Precor diverging seated row
140x8 - Too light
180x8
180x8 - Could go higher next session

Precor cable tower straight bar tricep extension
130x9
130x13
 
Aug 22, 2024 - Legs at PF. Everything progressed. Did RDLs with my calf against a bench. Felt easier to load the glute, usually feel these in my hams more. Going to try this again with the bar on the smith machine to brace against. The bench wasn't the most sturdy.

I must be retaining water in my knees. I feel it some knuckles but that was to be what the soreness is in my knees. Doesn't hurt during the day, lifts, or after, but I feel it when knee flexion gets to about 130 or more during stretching.

Life fitness hip adduction
145x23
175x13

Life fitness seated calf extension
115x13
115x14

Life fitness prone leg curl
90x12
90x9

Life Fitness seated leg extension
130x15
130x10

Dumbbell RDL
40x6
40x7
40x7

Matrix plate loaded leg press
45x8
90x5
180x10
270x7
270x8

Life fitness glute
55x10 - Too light
85x10
85x10
 
Aug 25, 2024 - Back/pull at PF. Good lifts. Backed off weight on the cable row and pulldown hoping to feel the load in my lats more. Especially with the close grip pull down, if I'm not careful I arch and lean so much it might as well be a horizontal pull.


Chest supported dumbbell rows
40x6 - Adjusted bench lower/less traps
60x8
60x9

Close grip cable pulldown
140x8 - 3 partials / less lean
140x6 - 2 partials

Cambered bar cable row
140x8 - Less body english
140x6

Close grip cable row
120x8
160x5

Life fitness optima series lat pulldown machine
165x8 - 2 partials
165x7

Life fitness row
145x9 - Single arm
145x8

Life fitness optima series seated row
165x8
165x7
 
Valdosta said:
how are u not completely burnt after 2 rows? id send it on the best 2 and scrap the rest
Click to expand...
I was.....tweaked my bicep tendon. Same shit I did to the right side that I thought was from curling I found out is probably from the close grip row.
I've also always enjoyed lots of volume for back. Looks like those close grip rows are a thing of the past though. Cambered bar is better anyway.
 
SB Labs
Aug 27, 2024 - Chest/shoulders. Lifted at the work gym. Everything felt good. No PRs but progress since last session. The precor seated dip feels like it is built for my body. 10/10, I'm a fan.
Finished with some posing practice. I'm noticing the upper body stuff is really secondary to the foot work if you want it to look good. I still trip over myself when trying to connect the upper body transition with the lower. I still look like a doofus but I'm getting there.

Low incline dumbbell press
75x10
75x6

Precor pec fly
120x8
120x9
120x6 - 3 partials

Chest supported lateral raises
10x13
15x6 - Kettlebell
15x9

Chest supported front raise
15x6
15x9

Chest supported rear flys
15x12
20x9
20x6

High incline dumbbell press
40x5
50x10
50x9

Upright Rows
45x10
60x8
60x7

Precor seated dip - This thing fucking rules
130x9
130x16 - Hands farther back
130x13

Precor costal dips /seated dip - I don't know if costal dips is the correct term
0x11 Bw

Dips - Forward lean
8
7
9


https://imgur.com/a/2X2QtrE
 
Leanmeantinypeen said:
I was.....tweaked my bicep tendon. Same shit I did to the right side that I thought was from curling I found out is probably from the close grip row.
I've also always enjoyed lots of volume for back. Looks like those close grip rows are a thing of the past though. Cambered bar is better anyway.
Click to expand...
id im team close grip if its cable rows. i get a much better stretch and path
 
Aug 28, 2024 - Legs at PF. Great session. Went in tired as fuck on 5 hours of sleep and progressed on everything. Back in a nice groove and feeling great.

Life fitness hip adduction
175x19
175x15

Life fitness seated calf extension
125x15
125x11

Life fitness optima series prone leg curl
90x18
90x9 - 2 partials

Life Fitness seated leg curl
100x10
100x8

Life Fitness seated leg extension
130x18
130x9

Life fitness plate loaded leg press
180x5
270x10
270x8
 
Aug 31, 2024 - Back/pull. Going to skip back for a while unfortunately. The tendon I tweaked barked a little during the pull downs and my dumb ass still did single arm pulls later. Made some progress here and there but not enough to be worth how close I got to a bigger injury.
I can still train legs, shoulders, and chest so that's good news. I can't believe my vertical pulling is so piss poor I'm almost hurting my bicep. At least now that's what I'm convinced it is rather than the close grip pulling. I'm also fortunate in that I can probably still get away with some SLDL pulling to at least load the erectors.

Nautilus nitro plus vertical chest press
80x10
155x13

Assisted Pull Up
-60x4 - Warm up
-50x2 - Warm up

Lat pulldown
140x9 - Started on 140 by mistake
160x6 - 3 partials

Close grip cable pulldown
160x5 - 3 partials
160x5 - 2 partials

Nautilus nitro plus mid row single arm
140x6
125x9

Nautilus nitro plus mid row
215x8

Cambered bar lat pushdown - Smaller bar / too narrow
42.5x9
42.5x7

Cambered bar lat pushdown
42.5x8
42.5x9
 
Sep 7, 2024 - Legs. Missed a week but still added some reps on a couple movements. Work has been pretty hectic, back to school week walloped us. Finally got the offer for my new position. Countered with over two times the figure. We'll see how it shakes out Monday.
Lifts felt pretty good for the first time back. May use that leg press again. It doesn't let me get super deep into the hole but it seemed to hit my quads will. Gnarly pump and I'm feeling the doms.

Nautilus nitro plus adduction machine
125x13
125x9

Legend fitness plate loaded standing calf raise
160x12
160x7

Tib raise machine
15x11
25x12 - Both feet
25x9

Nebula prone leg curl
80x8
80x5 - 2 partials

Nautilus nitro plus leg press
320x10
320x11
360x9
 
Sep 8, 2024

Nautilus nitro plus vertical chest press
80x15 Wu
65x10 Wu

Low incline dumbbell press
85x8 Weight pr
45x9

Nautilus nitro plus pec fly
80x8 5 partials
80x7 4 partials

Incline smith press
140x7 Failed 8
140x6

Body Masters seated chest fly
85x11
85x5

Dips
8
7

Nautilus nitro plus bicep curl
65x13
65x8
 
SB Labs
Sep 9, 2024

Assisted Pull Up
-55x6 Warm up
-55x6 Warm up

Life fitness triceps press machine
145x21

Lat pulldown
120x9 - 4 partials
120x6 - 3 partials

Life fitness Smith machine hip thrust
140x13
290x9
290x11
290x9

Life fitness row
145x11
145x9
145x7 - 2 partials

Life fitness lat pulldown machine
165x6 - 2 partials
165x8 - 2 partials

Life fitness tricep extension machine
110x13
 
Sep 14, 2024

Life fitness hip adduction
175x24
190x7 4 partials

Life fitness seated calf extension
125x11
125x13
135x8 - 4 partials

Life Fitness seated leg curl
100x13
100x11

Hyperextensions
25x13
25x10

Bulgarian split squats
0x5
25x13
25x10

Life fitness Smith machine hip thrust
230x13
230x10

Life fitness biceps curl
75x12
75x11 - 5 partials
 
Sep 15, 2024

Low incline dumbbell flys
20x7

Life fitness pectoral fly
115x16
130x11

High incline dumbbell press
35x5 45 x 4 / warm ups
55x1
60x5
70x7
70x7

Life fitness triceps press machine
145x14
145x9

Matrix cable tower incline bench cable press
10x7 - Wu
20x7 - 5 partials
30x3 - 4 partials
30x5 - 3 partials

Life fitness overhead v-grip cable extension
65x10
65x6

Dumbbell hammer curl
30x11
30x8
 
Sep 16, 2024

Notes
20 min cardio bike

Life fitness lat pulldown machine
105x6
165x10 - 3 partials
165x6 - 2 partials

Life fitness row single arm
145x11
145x10

Close grip cable pulldown
140x6 - 2 partials
140x5 - 1 partial


Single arm cable pulldown
40x8
40x8

Chest supported dumbbell rows
40x3 Wu
60x6
60x8
60x5

Dumbbell SLDL
60x5
60x6
60x5

Dumbbell RDL
60x5
60x6
 
Sep 21, 2024

Life fitness hip adduction
115x7
190x11
190x7 - 2 partials

Life fitness seated calf extension
125x15
125x12

Life fitness Smith machine hip thrust
230x15
280x10
280x12
 
Oct 5, 2024

Notes
20 min cardio bike - 4 resistance

Life fitness smith machine SLDL
180x2
180x5
180x5

Life fitness smith machine JM press
20x8
40x4
50x11
60x12

Life fitness Smith machine hip thrust
230x5
280x13
280x

Reverse grip pulldown
100x6
120x12
120x10

Cambered bar cable row
120x8
120x7

Life fitness seated calf extension
125x16
125x12
 
Oct 6, 2024 - Been busy as hell at work. Finally got the promotion on paper. Feels good. Taking control of this department was a goal of mine so this felt like a big win.
Training frequency has suffered but things are easing up so I'm clicking back into things finally.
Took some dramatic photos a couple weeks ago, the shadows were a big help.

Notes
20 stationery bike - 4 resistance / 130 bpm

Assisted Pull Up
-70x6 - Wu
-70x7

Low incline dumbbell press
40x5 - Too many
50x4 "
60x2
75x10
75x6

Chest supported lateral raises
20x8
20x6
15x5
10x5

Chest supported rear flys
17.5x12
17.5x7 - 3 partials

Life fitness pectoral fly
130x11
130x6
80x5

Life fitness smith incline press
140x7
140x6

Life fitness bicep curl/preacher curl
65x8
65x9
80x7

Cambered bar cable tricep pushdown
72.5x7
72.5x9

Single arm cable extensions
10x12

IMG_7118 2.jpg
 
Oct 7, 2024

Notes
20 min stationary bike

Life fitness hip adduction
130x5
190x11 Same
190x8 1 rep

Life fitness seated calf extension
125x18 Reps +2
125x8

Life Fitness seated leg curl
85x11 Drop weight and reps
85x7
85x8

Bulgarian split squats
20x4
20x12
30x11 3 min rest
30x9
30x9

Life fitness single plate loaded leg press
45x10
60x7
60x7
 
Oct 8, 2024

Notes
20 min cardio 135-155

Life fitness biceps curl
65 x 13
65 x 13 Too much rest @ 300

Life fitness Optima series chest press
150 x 6
150 x 9

Reverse grip pulldown
140 x 8
140 x 7

Life fitness row
160 x 8
160 x 6

Close grip cable pulldown
100 x 6
100 x 5
 

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