Sakustoms workout log

[Bando]

I've been doing a "bicep every workout" thing for the last 6-7 weeks.

Can't advise against this strongly enough. It feels good for the pump but years down the road when you get bicep tendon problems they just don't go away.

[sakustoms]

I've been doing a "bicep every workout" thing for the last 6-7 weeks.

Can't advise against this strongly enough. It feels good for the pump but years down the road when you get bicep tendon problems they just don't go away.

I'll definitely keep that in mind. I've been tapering off of this anyway. I do them maybe 2x a week now.

[reduni]

Some good upper session. Glad to see you're still at it.

[sakustoms]

Fly by logging to show I'm still alive and lifting.

6/28/2017

Back

Pull downs

90-15
150-15
190-10
240-6
160-10

Seated rows V grip

130-10
110-10
100-12
90-12
90-12

Straight bar lat pressdown

100-20
120-13
150-9

ISO-lateral high row

50-10
90-12
110-12
130-10

DB hammer curls

30-15
25-15
20-15
15-15

EZ bar preacher curls

45-15
65-12
85-10

Forearms

50 in less than 2 weeks. Looks like I'm not gonna reach my goal of having 8 pack abs by my 50th.   Or 2 pack abs for that matter.   

[piperdown]

Welcome back!
Nice solid upper day Eric 

[sakustoms]

Welcome back!
Nice solid upper day Eric 

Thanks Eric. I'm still trying to cut weight/fat - down 10 lbs from where I was at my heaviest but up 6 from where I had got down to. My numbers are dropping in the gym and I'm not happy about that but I need to stick to cutting.

I may switch to some hypertrophy training for awhile.

[piperdown]

Welcome back!
Nice solid upper day Eric 

Thanks Eric. I'm still trying to cut weight/fat - down 10 lbs from where I was at my heaviest but up 6 from where I had got down to. My numbers are dropping in the gym and I'm not happy about that but I need to stick to cutting.

I may switch to some hypertrophy training for awhile.

I did the hyper stuff for a could months right after my shoulder injury. Higher rep, lighter weight and more sets. Was actually fun and made a nice change of pace from chasing heavy numbers. Still incorporating some of that stuff and only loosely following 531. The pump can be addicting 

[sakustoms]

Well here goes nothing. Just thought I'd post today's shoulder workout.

Smith OHP

Bar warmup
35-20
65-12
85-12
115-8

Smith shrug

65-20
105-15
195-15
155-12
105-20

DB OHP

25-20
35-15
40-15
45-10

Db side raise

10-30
15-20
20-12
15-10
10-12
5-20

High cable reverse crossover

20-20
30-20
40-12

High rope face pulls

70-15
70-15
70-15
 
Rope crunches

70-40
70-40

[piperdown]

Good solid shoulder day Eric 

[sakustoms]

Good solid shoulder day Eric 

Much appreciated kind sir.

[sakustoms]

Rec Center

Flat db bench

45-20
50-15
70-10
85-8 ( should have been 10 but crappy bench threw my balance off )
65-10
55-15
50-20
45-20
40-19
35-26

Dumbbell pullover

70-10
70-9
70-9

DB fly

30-15
40-13
50-8

CGBP

Bar-10
95-15
65-25

Triceps press down

90-20
110-13
130-8
80-15
70-12
60-12

Reverse triceps press down

80-12
70-12
60-12

Overhead rope tricep extension

90-11
80-15
70-20
60-10

Strength still down but slowly coming back as I continue to gain some weight back. I've got to do a better job of not letting my weight gain get out of control this time.

Also, I did a second workout on Tuesday night. I did legs but unimpressive numbers so not posting here. lol

I just started squatting again after almost 15 months of not doing them and barely training legs for the past 9 months. I'm doing 2 leg workouts a week now to try to bring my numbers up and build some muscle on my twigs.

[piperdown]

Excellent! Just keep at it and the consistency will pay off 

[sakustoms]

Well, just stopping by for my semi-annual journal post. I missed most of October-December last year due to my blood pressure issues.

I started back on 531 mid January but gave it up last week. I decided it just isn't for me. My last round of deads had me doing 195-15 reps. Then it told me my 1RM was 293. I did squats at like 145-18 reps. I thought I was gonna die. No more super high rep sets for me. So I went back to the routine I was doing except I am still deadlifting. I wasn't at all last year.

So here is Tuesday's pathetic leg workout and today's sorta pathetic back workout.

LEGS

Squat


Bar-10
95-10
135-5
185-5
205-3 - This is 50lbs off my PATHETIC 1RM from 2014. Gotta get this number up.


Leg press


90-15
90-15
180-10
270-10

SS with


Leg press calf raises


90-15
90-15
180-10
270-10


Leg extension


75-15
100-15
150-10


Seated Leg curls


95-20
115-15
125-10



BACK

Deadlifts

Bar Warmup
135-8
225-5
275-5
315-2 - This is 60lbs off my 1RM from 2014


Pull downs


90-15
155-10
195-10 drop sets
145-7
125-7
105-7


Seated Rows

110-8
90-10
90-10


Straight bar lat pressdown


100-15
130-6
120-8
100-10

[sakustoms]

3/9/20178

Chest

Flat db bench


45-20
50-15
70-10
90-8
65-12
55-12



Dumbbell pullover


70-8
70-15



Cable fly


50-12
50-12
50-10


Triceps press down


110-12
90-15
80-15
70-15


Overhead rope tricep extension


90-10
80-12
70-10

[Bando]

So here is Tuesday's pathetic leg workout and today's sorta pathetic back workout.

Better than no workout