Bando's Log - Anabolic Dreams and PR Screams

[Bando]

Off yesterday, arms today.

BH Curls

20's x 12, 12
25's x 12

Decline Hammer DB Skullz

25's, 30's . 30's x 12

Concentration Curls

25 x 12, 3 sets

Tricep kickbacks

15 x 12, 3 sets

EZ Bar curls

65, 65, 70 x 12

Skullz

70, 75, 80 x 12

6 sets forearm curls

Took over an hour. Weights are light, still feeling out the elbows. Had a nice pump and took off my sweatshirt for the first time since shutdown, sad sad sad. Need to bring the shoulders and chest back up, thinking I'm going to go to a few sets of arms after back/chest day, arms are fine proportionally and I could have trained chest today.

[Bando]

Cardio yesterday

Chest

Flat DB's BP

40's, 40's, 55's x 12

Incline

40's, 40's, 55's x 12

Flyes

30 x 12, 3 sets

DB Pullovers

60 x 12, 3 sets

2 sets cable flyes

just added 10 lbs to everything from last week.

[Bando]

Back

Lat Pulldowns
Row machine

3 sets x 12

Assisted pullups

3 sets x 10

Yates cable rows

3 sets x 12

Straight bar pressdowns

added 10 lbs to each set from last week, added two sets of finishers

[Bando]

Sick yesterday

Squats

95, 135, 185, 225 x 5
245 x 4
265 x 1.3

Calves

6 sets

Not great but not bad either

[Bando]

Shoulders

Machine press 3 sets
B/O Reverse Flyes 3 sets
OHP 85, 95, 100x 3
Trap Bar shrugs, 125 x 10, 6 sets
DB front raised 3 sets
DB side raises 3 sets

Shoulders really took a hit from quarantine 

[Bando]

Arms

all supersets

BH Curls, 3 sets
Tricep Rope extension 3 sets
Concentration curls, 3 sets
tricep kickbacks, 3 sets
EZ Bar curls, 3 sets
Skillz, 3 sets

outta time and gas

[Bando]

Yardio Yesterday

Chest

Incline DB's

55's, 55's, 65's x 12

Flat

55's, 55's, 65's x 12

Flyes

30's, 35's, 35's x 12

DB Pullovers

70 x 8, 10, 12

Cable Flyes, 3 sets.

Getting close to hitting failure already in the bench, I shouldn't care as I'm only concerned with Hypertrophy now but it still stings the ego a bit.

Down 7 lbs since the gym opened. 

[Bando]

Back

Lat Pulldowns
Row machine

3 sets x 12

Assisted pullups

3 sets x 10

Yates cable rows

3 sets x 12

Straight bar pressdowns

added 10 lbs to each set from last week, added two sets of finishers

This, added another 10lbs. Starting to mix in Bodybuilding supplements. Joints holding up fine.

[Bando]

Squats

95, 135, 185, 225, 275 x 5
315 x 1

6 sets calves

Was not expecting to get 315 after only 4 weeks back, very happy 

[Bando]

1/2 hour cardio, abs, forearms

[Bando]

off yesterday to heal

Shouders

OHP BHN

95, 105, 115 x 10

Shoulder press machine

3 sets

Trap Bar shrugs

125 x 12, 6 sets

Bent over reverse flyes

20's x 12, 3 sets

Bang Bangs

3 sets

arms tomorrow

[Bando]

arms

all supersets, 3 sets each

BH Curls, Hammeber DB Reverse Curls, Concentration Curls, rope tricep extensions, CGBP to 165 x 9, hammer DB curls

Gym closed tomorrow, yardio

[Bando]

Gym closed through Sunday due to Covid, back to the basement, hope I don't lose motivation

Incline BB BP

95 x 12
135 x 10
155 x 8
195 x 8
200 x 7

Flat

95, 135, 185 x 8
225 x 7, 4

boring

[Bando]

Back

Lat Pulldowns
Row machine

3 sets x 12

Assisted pullups

3 sets x 10

Yates cable rows

3 sets x 12

Straight bar pressdowns

added 10 lbs to each set from last week, added two sets of finishers

This, added another 10lbs. Starting to mix in Bodybuilding supplements. Joints holding up fine.

this, added another 10lbs across the board.

[Bando]

Squats

95, 135, 185, 225, 275 x 5
315 x 1

6 sets calves

Was not expecting to get 315 after only 4 weeks back, very happy 

This but 315 x 2, not sure my depth was all that great.