Training Log Archive: RASPUTIN

LAF AP

warmup - step ups (grindy but no scary pain)

linear leg press 10x. 90-180-270-360-360

left quad has noticeable atrophy

lot of calf raise to failure

knee extension machine experiment - even with no weight knee canmot handle the negative

Warmup: Pushups, dbell shoulder press light

Barbell Bench Press
Warmup: 45-95-135-185x5

Main: 5x5: 185- 205-215-225-225
Incline DBell Bench
3x 40-50-60s

OH Plate Carry and hold
DB Curl
5x10: 30-40-40-45-45 (flat bench superset
DB Hammer Curl
5x10 40-44-50-55-55s

Overhead dumbbell tricep
10x 50-60-70

Cable tri extension
3x20 + Cable curl 3x12

last weekend without Sasha or moving until late august!

Lat pulldown 5x10

Yates Row 5x10 45; 95-115-135-135-135

TBar Row 10x 25-70-90-90-90
cheat pad too low

Standing unweighted calf raise slow negative - 4x20
Seated calf raise - iffy on knee - 5x20 90lbs

triceps still pumped and sore like they haven’t been in years

L knee MRI today 3:30

Short warmup airdyne Rogue Echo bike

Deadlift - Hex bar

warmup 135-185x10

5x225-275-295-305-315
_______
step ups
Hamstring curl
Iso calf machine

Doc Appt - ordered MRI to dx instead of aspirating knee or cortisone injection to capsule.

Forum PCM.
Row 500 warmup
————-
Lat Pull Down
10x 100-120-140-160-140-140

Rope tri press down extension (lat pull down superset)
20x 42.5, 42.5, 42:5x 35, 50
———————-
Seated Lat Row 10x 140, 160, 180, 200...
————————

Dbell single arm Row
10x 60-70-80-90.

OH dbell tri extension
10x 45-55-65-65
__________

standing Straight arm pull down 3x10
——————
curls 35, 40, 35 x10
hammer 40, 50x10
barbell forearm curl x20, 20

Deadlift
wup45-95-135x10, 185x5
5x225-3x275-1x295 felt stiff so stopped

Barbell Bench
warmup 45-95x10, 135x5
185x5, 205x5, 215x5, 225x5.
Dbell Incline Bench press
12x 35; 10x 50-50-50

machine calf raise slow negative

DBell shrugs 65-75-85-95 x10

up early to drop off Sasha in Buckhead