SeeMac's Log

[SeeMac]

More volume this week, as I'm going on vacation next week.

11/06/23
Back/lat/scapula still weird, did a bunch of scap pullups and windmills between sets
Bench - 265 x 1 @ 8 ish, then 235 x 8 TNG (PR), 225 x 11 TNG (PR), 215 x 12 TNG (PR) all @8-9
HHTB - 495 x 3 @ 8, 405 x 5 x 3 easy, no pain
Seated DB Curl - 40s x 12, 10, 30s x 18, 15
Ring Row - 8, 8, 9, 9
Ham Roller - 18, 15, 12, 8

11/07/23
OHP - 190 x 1 @ 10 (PR), 155 x 3 x 5
3-1-0 FS - 245 x 1 @ 7, 205 x 5 x 2
Bent Row - 185 x 10, 155 x 15, 14
Deep Pushup - purp x 17, 14, 14
Low Incline Skullcrusher - 95 x 8, 7, 85 x 13, 7
Band Pullapart - 3 sets

11/09/23
CG Incline - 185 x 8, 6 (failed 7th), 155 x 14
Ring Row - 10 x 3
Paused Sumo DL - 405 x 1 @ 8 (PR), 305 x 5 x 2 zero pain
SLDL w/o belt - 275 x 8 x 2 pretty easy
DB Flat Bench - 75s x 21, 17
3-0-3 DB Pullover - 20 x 10 x 2 felt good on scapula
Band Pushdown - red x 44, 37, 35, 33
Incline DB Curl - 30s x 12, 9, 8, 8

[DCR]

OHP - 190 x 1 @ 10 (PR)

Nice, dude.

[SeeMac]

11/10/23
3-1-0 BS - 275 x 1 @ 7, 215 x 7 x 2 fairly hard
Klokov - 135 x 7, 115 x 11
DB Row - 75 x 22

11/20/23
3-1-0 FS - 245 x 1 @ 7, 190 x 4 x 2
Bench - 245 x 1 @ 7, 190 x 6 x 3
Paused Sumo DL - 315 x 1 @ easy
Sciatica has been flaring up past few days, deadlifts are killing so called it here
1H Swing (making up for DL volume) - 75 x 10 x 2

I got a cheap gym membership at crunch fitness. Want to properly bulk up, so having more equipment will be nice. Training will (for now) be 5x, with 2x SBD days and 3x bodybuilding days at the gym. Taking this week to feel it out, but SBD days will likely be 2x heavy squat with low-ish volume backoffs, 2x heavy bench with medium-ish volume backoffs, 1x heavy DL with low-ish volume backoffs and 1x SLDLs. Weighing in at about 191 right now, and I'd like to hit at least 215 by April-May.

11/21/23 (@ Gym)
Legs & Back
Lying Ham Curl - 1 set @ 100, 2 @ 80
Leg Press - 180 x 12 feeling it out w/ knee
Cable Row - 130 x 12, 150 x 8, 140 x 6+
1 Leg Extension - 70 x 17, 16, 15
Lat Pulldown - 130 x 10, 140 x 8
Seated Calf - 60 x 23, 16
Adduction - 2 sets @ 110, go up
Abduction - 2 sets @ 100, go up
Decline Sit up - 25 x 5, 10 x 8

[SeeMac]

11/22/23 (@Gym)
Upper Body
Close Neutral Pulldown - 150 x 10, 7
DB Incline Paused Bench - 70s x 10, 8
Straight Bar Cable Pushdown - 120 x 12, 8, 100 x 8+ (felt great)
Straight Bar Cable Curl - 100 x 8, 80 x 10, 70 x 10+ (felt great)
Seated Facepull - 30 x 10, 7, 20 x 8, 7+
Overhead Rope Extension - 80 x 10, 70 x 12, 10, 60 x 12
Preacher Curl Machine - 70 x 14, 12, 8, 60 x 10+
Lat Raise Machine - 5 sets, starting with 70
Rear Delt CS Row - 90 x 10, 8

[SeeMac]

11/24/23 (@Home)
SBD + chest
3-0-0 Squat - 265 x 2 @ 7, 215 x 5 x 3 easy
CG Incline - 175 x 8, 7, 165 x 10
Paused SG RDL - 275 x 5 x 2 easy but back sore-ish
Deep Pushup - purple x 15, 14, 11

[SeeMac]

11/25/23
Wide Neutral Pulldown - 170 x 7, 150 x 10+
Rope Pushdown - 120 x 9, 100 x 10, 80 x 10+
Rope Hammer Curl - 100 x 10, 90 x 10, 80 x 8+
Cable Lat Raise - 40 x 4, 30 x 8, 20 x 12, 10
Cable Rope Pullover - 110 x 8, 90 x 10
Single DB Tricep Overhead - 25 x 10, 9 don't like these
Preacher EZ Curl - +30 x 8, 6, + 20 x 8, 6
Reverse Pec Deck - 5 sets from 120 - 80
Single Arm Cable Pushdown - 50 x 9, 40 x 9++

Entire body is sore today. Nice

[SeeMac]

11/27/23
Beltless Squat - 265 x 1 @ 7, 205 x 5 x 3
CG Incline - 175 x 9, 8, 8
Paused SG RDL - 255 x 8 x 2
Dips - red x 15, 12+

[SeeMac]

11/28/23
Wide Neutral Pulldown - 170 x 12, 8, 150 x 8+
Rope Pushdown - 120 x 12, 8, 100 x 7+
Rope Curl - 100 x 13, 10, 80 x 12+
Cable Lat Raise - 30 x 11, 10, 7+
Cable Pullover - 110 x 10, 8
Overhead Rope Extension - 90 x 12, 80 x 10, 8, 70 x 10
Plate Loaded Preacher curl - 70 x 12, 10, 60 x 12, 10+
Reverse Pec Deck - 5 sets starting w/ 130
Decline Situp - 25 x 9, 6

[SeeMac]

11/30
Paused Front Squat - 255 x 1 @ 7, 225 x 3 (misload), 215 x 3 x 2
Bench - 265 x 1 @ 8, 205 x 5 x 5
Sumo - 405 x 1 @ 6, 330 x 5 x 3 fast
Lu Raise - 20 -> 10 x 11-5, 8-6, 7-6

These sumo pulls feel great. They're kind of "paused", in that pulling the slack prior to the pull lifts the bar, and I hold that position briefly.

12/01/23
Seated Hamstring Curl - 100 x 15, 120 x 12, 140 x 7+
Leg Press - 230 x 10 x 2
Shitty Single Leg Extension - 45 x 20, 65 x 15
Cable Row - 170 x 12, 10, 150 x 10 -> irritates low back, but great lat pump
Adductor - 120 x 20, 125 x 15
Abductor - 120 x 15 x 2
Hoist Row - 190 x 12 x 2
Seated Calf - 70 x 20, 15, 15

[DCR]

Shitty Single Leg Extension - 45 x 20, 65 x 15

[SeeMac]

12/02/23
Incline DB Bench - 70s x 13, 10
CS Row - 135 x 8, 6
Straight Bar Cable Pushdown - 130 x 13, 11, 120 x 9+
Straight Bar Cable Curl - 100 x 11, 90 x 9, 80 x 11+
Seated Facepull - 30 x 9, 20 x 10, 8
Hoist Chest Fly - 165 x 12, 145 x 12 -> actually really like this machine
Above Overhead Rope Extension - 110 x 11, 90 x 13, 11
Machine Preacher Curl - 85 x 14, 7, 75 x 8, 55 x 10+
Lat Raise Machine - 5 sets starting w/ 80
Decline Sit up - 25 x 10, 6

12/04/23
Squat - 275 x 2 @ 6-7, 225 x 5 x 3 easy
CG Incline - 185 x 7, 175 x 10, 9
2.25" Deficit SLDL - 275 x 6 x 2 easy
Deep Pushup - purple x 18, 15

12/05/23
Neutral Wide Pulldown - 190 x 10, 170 x 12, 8+
Rope Cable Pushdown - 130 x 11, 120 x 10, 100 x 9+
Rope Cable Curl - 110 x 14, 10, 90 x 11+
Cable Lat Raise - 30 x 13, 11, 9+
Rope Cable Lat Prayer - 120 x 10, 8, 100 x 7
Above Overhead Rope Extension - 110 x 12, 90 x 15, 12+
Seated Facepull - 30 x 11, 7, 20 x 10, 8
Machine Preacher - 90 x 15, 7, 70 x 8, 50 x 8, 8
Decline Situp - 25 x 11, 7

Some notes
- Been getting stronger each lift. Been stuffing my face, weight is definitely going up. Correlation?
- Any seated cable lift hurts my low back. Row, facepull, doesn't matter. Even 30 pound facepulls hurt. Strange
- Cables are very nice for arms
- Decline sit ups feel great on my low back. Strange since other "compression" work (L sits, hanging leg raises etc) piss it off.

[DCR]

- Been getting stronger each lift. Been stuffing my face, weight is definitely going up. Correlation?

Yes.

- Any seated cable lift hurts my low back. Row, facepull, doesn't matter. Even 30 pound facepulls hurt. Strange

Same.

- Cables are very nice for arms

Yet again someone reminds me of something very helpful (cable curls) that I lost track of. One of these days I'll write out a program using just the awesome movements that I regularly forget about.

[SeeMac]

12/07/23
Paused FS - 265 x 1 @ 7-7.5, 220 x 3 x 3 fast
Bench - 265 x 1 @ 8, 240 x 2 x 3, 200 x 7 x 3 (TNG)
Sumo - 425 x 1 @ 7, 335 x 4 x 4 fast
Lu Raise - 20->10 x 13-3, 8-7, 7-7

12/08/23
Seated Hamstring Curl - 145 x 12, 160 x 8, 140 x 10+
Leg Press - +230 x 15
Single Leg Extension - 80 x 15, 85 x 13+
Seated Calf - +90 x 15, 10, 8, 8
Lat Pulldown - 170 x 12, 9, 150 x 10+
Seated Row Thing - 150 x 8, 135 x 10, 8 - machine sucks
Decline Sit up - 25 x 12, 7
Adduction - 130 x 13, 125 x 17
Abduction - 130 x 15, 135 x 13

All the row machines at this gym (except the chest supported t bar one) suck. Think my back game plan is going to be neutral pulldowns, underhand pulldowns, lat prayers, t bar rows and reverse pec deck. Will be T - neutral pulldowns, lat prayer F - t bar row, reverse pec deck. Sa - Underhand pulldowns. Will adjust to this next week

[Hardartery]

12/07/23
Paused FS - 265 x 1 @ 7-7.5, 220 x 3 x 3 fast
Bench - 265 x 1 @ 8, 240 x 2 x 3, 200 x 7 x 3 (TNG)
Sumo - 425 x 1 @ 7, 335 x 4 x 4 fast
Lu Raise - 20->10 x 13-3, 8-7, 7-7

12/08/23
Seated Hamstring Curl - 145 x 12, 160 x 8, 140 x 10+
Leg Press - +230 x 15
Single Leg Extension - 80 x 15, 85 x 13+
Seated Calf - +90 x 15, 10, 8, 8
Lat Pulldown - 170 x 12, 9, 150 x 10+
Seated Row Thing - 150 x 8, 135 x 10, 8 - machine sucks
Decline Sit up - 25 x 12, 7
Adduction - 130 x 13, 125 x 17
Abduction - 130 x 15, 135 x 13

All the row machines at this gym (except the chest supported t bar one) suck. Think my back game plan is going to be neutral pulldowns, underhand pulldowns, lat prayers, t bar rows and reverse pec deck. Will be T - neutral pulldowns, lat prayer F - t bar row, reverse pec deck. Sa - Underhand pulldowns. Will adjust to this next week

Sounds like a lot of similar work lumped together, what specifically are you trying to build up? Looking for specific hypertrophy or strength or just better muscle connection to help on other lifts?

[SeeMac]

12/07/23
Paused FS - 265 x 1 @ 7-7.5, 220 x 3 x 3 fast
Bench - 265 x 1 @ 8, 240 x 2 x 3, 200 x 7 x 3 (TNG)
Sumo - 425 x 1 @ 7, 335 x 4 x 4 fast
Lu Raise - 20->10 x 13-3, 8-7, 7-7

12/08/23
Seated Hamstring Curl - 145 x 12, 160 x 8, 140 x 10+
Leg Press - +230 x 15
Single Leg Extension - 80 x 15, 85 x 13+
Seated Calf - +90 x 15, 10, 8, 8
Lat Pulldown - 170 x 12, 9, 150 x 10+
Seated Row Thing - 150 x 8, 135 x 10, 8 - machine sucks
Decline Sit up - 25 x 12, 7
Adduction - 130 x 13, 125 x 17
Abduction - 130 x 15, 135 x 13

All the row machines at this gym (except the chest supported t bar one) suck. Think my back game plan is going to be neutral pulldowns, underhand pulldowns, lat prayers, t bar rows and reverse pec deck. Will be T - neutral pulldowns, lat prayer F - t bar row, reverse pec deck. Sa - Underhand pulldowns. Will adjust to this next week

Sounds like a lot of similar work lumped together, what specifically are you trying to build up? Looking for specific hypertrophy or strength or just better muscle connection to help on other lifts?

Mainly just hypertrophy and taking a break from the things I usually do. Also having fun with more options in a commercial gym.

[SeeMac]

12/09/23
Dip - + 90 x 8, 6, + 45 x 12
CS TBar Row - 135 x 10, 8, 115 x 9
Rope Pushdown - 130 x 14, 120 x 10, 100 x 11+ supposed to do bar pushdowns oops
Cable Curl - 100 x 13, 10, 80 x 12+
Hoist Chest Fly - 185 x 15, 205 x 11+
Plate Loaded Preacher Curl - 90 x 12, 8, 70 x 10, 8+
Lat Raise Machine - 5 sets starting w/ 90

[SeeMac]

Going 1 day ahead of schedule because Friday night will involve some heavy drinking
12/10/23
Squat - 285 x 2 @ 7, 220 x 5 x 3 easy
Incline - 185 x 8, 6, 165 x 13
SGSLDL w/o belt - 225 x 5 x 2
Left hip has been bugging me on squats. Same place as FAI, but it doesn't bother me until the top 1/4 of the ROM. Weird.

12/11/23
Neutral Pulldown - 210 x 9, 190 x 10, 170 x 8+
Straight pushdown - 140 x 13, 130 x 13, 120 x 10+
Rope Curl - 120 x 12, 140 x 14, 100 x 10+
Neutral CS TBar Row - 135 x 6, 115 x 9
Cable Lat Raise - 30 x 15, 12, 10+
Under Overhead Rope Extension - 110 x 8, 90 x 12, 80 x 12+
Preacher Curl Machine - 100 x 14, 80 x 8, 70 x 8++
Decline Situp - 25 x 13, 7

[SeeMac]

12/13/23 (Morning bw 194.8)
Paused FS - 275 x 1 @ 7.5ish, 225 x 3 x 3 easy
Bench - 275 x 1 @ 9, 215 x 5 x 3
Conv. DL - 425 x 1 @ 6-7, 335 x 5 x 2
Lu Raise - 20 -> 10 x 15-3. 10-6, 8-7

Conventional today to save my hip. I think I confirmed that it isn't FAI/impingement pain by doing a few of the front squats very narrow, which in the past has completely fixed my impingement pain. Didn't make a differnce. Think it's just a pissed off hip flexor. Still tolerable and not really getting worse.

12/14/23 (Morning bw 192.1)
Seated Hamstring curl - 170 x 9, 150 x 13, 140 x 11+
1 Leg Extension - 90 x 18, 15, 13+ holy quad pump
CS TBar Row - 135 x 12, 10, 115 x 10+
Lat Prayer - 50 x 9, 9+, 8+ (done on different cable machine)
Seated Calf - 90 x 20. 15, 12
Decline situp - 25 x 14, 7
Abduction - 140 x 14, 12+
Adduction - 140 x 14, 11+

12/15/23
Dip - 115 x 5 (PR), 90 x 9 (PR), 45 x 13 (likely PR)
Rope Pushdown - 130 x 15, 110 x 12, 90 x 12+
Hoist Fly - 225 x 10, 185 x 15+
Cable Curl - 100 x 15, 90 x 12, 80 x 13+
Rev Pec Deck - 5 sets starting w/ 120 x 14
Lat Raise Machine - 3 sets starting w/ 100 x 16
Plate Loaded Preacher - 90 x 14, 10, 8+

[SeeMac]

12/18/23
Squat - 295 x 2 @ 7.5-8, 225 x 5 x 3 fast
Incline - 185 x 9, 7, 165 x 14
SGSLDL w/o belt - 245 x 8 easy
Deep Pushup - purple x 19

12/19/23
Neutral pulldown - 230 x 6, 190 x 11, 170 x 10+
Rope pushdown - 140 x 11, 110 x 14, 90 x 13+
Rope Curl - 130 x 13, 120 x 12, 100 x 13+
Cable Lat Raise - 40 x 8, 7, 30 x 14+
Lat Prayer - 130 x 8, 110 x 9, 7+
Overhead Rope Extension - 100 x 13, 90 x 11, 80 x 12+
Cable Crunch - 150 x 6, 130 x 10
Preacher Machine - 110 x 11, 90 x 9, 80 x 8++

Everything still going up

[SeeMac]

12/21
Slight deload today
3-1-0 FS - 265 x 1 @ 8, 215 x 3 x 2
Pin Bench - 255 x 1 @ 8, 220 x 3 x 3
Conv. DL - 445 x 1 @ 7-7.5, 340 x 5 x 2
Lu Raise - 25 -> 10 x 7-6, 6-6

Left quad tendon has been the tiniest bit achey. Squats were painless, but it has been getting a bit stiff if it sits bent long enough. Going to rethink my squat training. Not sure if 2x heavy per week is super helpful right now.

12/22/23
Chest Supported TBar Row - +135 x 14, 11, 9
Seated Hamstring Curl - 180 x 9, 160 x 11, 140 x 13+
1 Leg Extension - 90 x 22, 17, 15
1 Arm Lat Pull - 70 x 9, 8, 7+
Seated Calf - +90 x 22, 16, 14
Adduction - 140 x 18
Abduction - 140 x 16