aaronuconn
Well-known member
I have some pretty intense DOMS in my delts today, therefore will probably have an awful bench session lol.
aaronuconn presents: the quarantine training log
- Thread starter aaronuconn
- Start date
I have some pretty intense DOMS in my delts today, therefore will probably have an awful bench session lol.
aaronuconn
Well-known member
5/19
Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 5
185 x 5
135 x 10 (hold eccentric portion for 2 seconds)
135 x 10 (hold eccentric portion for 2 seconds)
Flat BB Press
135 x 15
135 x 12
135 x 12
Barbell Curl
45 x 15
65 x 20
65 x 15
65 x 15
Incline DB Curl (last rep static hold)
30 x 12
30 x 10
30 x 10
Hammer Grip Curl
30 x 15
30 x 12
30 x 12
My shoulders were toasted heading into this session. Knowing that, I’m not too upset with the bench number. Coming off a deload week + implementing new exercises = shoulder DOMS, but oh well. Still an okay training session.
Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 5
185 x 5
135 x 10 (hold eccentric portion for 2 seconds)
135 x 10 (hold eccentric portion for 2 seconds)
Flat BB Press
135 x 15
135 x 12
135 x 12
Barbell Curl
45 x 15
65 x 20
65 x 15
65 x 15
Incline DB Curl (last rep static hold)
30 x 12
30 x 10
30 x 10
Hammer Grip Curl
30 x 15
30 x 12
30 x 12
My shoulders were toasted heading into this session. Knowing that, I’m not too upset with the bench number. Coming off a deload week + implementing new exercises = shoulder DOMS, but oh well. Still an okay training session.
TheMrMuscle
Well-known member
Haha dat post deload doms! Always hits harder than one expects.
aaronuconn
Well-known member
For sure. Had to use a massage gun last night to try and work some of the DOMS out. That + stretching helped a bit.
Today is cardio + stretching. Not too much to report!
aaronuconn
Well-known member
5/21
Chin-Up / Barbell Row Superset
10 / 135 x 10
10 / 135 x 10
9 / 135 x 8
Seated Barbell Military Press
95 x 17
115 x 10
95 x 12
Plate Front Raise Dropset (Partials + Full)
45 x 10 / 25 x 10
45 x 10 / 25 x 10
45 x 10 / 25 x 10
Reverse Upright Rows
95 x 10
95 x 10
95 x 10
BB Skullcrusher / DB Overhead Tricep Extension
75 x 12 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 8
75 x 8 / 75 x 8
Lot of supersets + addition of reverse upright rows. Trying to put a little extra focus on trap development.
Chin-Up / Barbell Row Superset
10 / 135 x 10
10 / 135 x 10
9 / 135 x 8
Seated Barbell Military Press
95 x 17
115 x 10
95 x 12
Plate Front Raise Dropset (Partials + Full)
45 x 10 / 25 x 10
45 x 10 / 25 x 10
45 x 10 / 25 x 10
Reverse Upright Rows
95 x 10
95 x 10
95 x 10
BB Skullcrusher / DB Overhead Tricep Extension
75 x 12 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 8
75 x 8 / 75 x 8
Lot of supersets + addition of reverse upright rows. Trying to put a little extra focus on trap development.
aaronuconn
Well-known member
5/22
Barbell Sumo Squat
45 x 10
95 x 10
135 x 10
185 x 10
205 x 6
205 x 5
ATG Squat
95 x 10
95 x 10
Incline DB Bench Press / Pushups Superset
65 x 15 / 15
65 x 12 / 12
Incline DB Curl Rest-Pause (Rest for 5-10s)
30 x 15,7,4
30 x 12,5,3
30 x 10,5,3
Hammer Curls
30 x 12
30 x 12
30 x 12
Squats felt pretty good today. Low volume to ease back into things. I was the holding the last 2 reps at the lowest point for a few seconds, so expecting some nasty DOMS lol. The ATG’s were done mainly as a stretch/cool-down. I was holding each rep for 3-4 seconds there.
Barbell Sumo Squat
45 x 10
95 x 10
135 x 10
185 x 10
205 x 6
205 x 5
ATG Squat
95 x 10
95 x 10
Incline DB Bench Press / Pushups Superset
65 x 15 / 15
65 x 12 / 12
Incline DB Curl Rest-Pause (Rest for 5-10s)
30 x 15,7,4
30 x 12,5,3
30 x 10,5,3
Hammer Curls
30 x 12
30 x 12
30 x 12
Squats felt pretty good today. Low volume to ease back into things. I was the holding the last 2 reps at the lowest point for a few seconds, so expecting some nasty DOMS lol. The ATG’s were done mainly as a stretch/cool-down. I was holding each rep for 3-4 seconds there.
aaronuconn
Well-known member
Pretty nasty leg DOMS yesterday. Glad I didn’t push myself too much on Friday lol
aaronuconn
Well-known member
5/24
Deadlift
135 x 5
185 x 10
205 x 10 (8 overhand, 2 mixed grip)
205 x 7 (7 overhand)
185 x 7 (7 overhand)
Chin-Up
10
8
8
Upright Row
95 x 10
115 x 8
95 x 10
Bent-over Lateral Raise
10 x 20
10 x 15
10 x 15, 5 x 10
Lateral Raise (Partials)
30 x 20
30 x 15
30 x 15
Shrugs
145 x 10
145 x 10
145 x 10
Tricep Kickback (pre-exhaust)
10 x 20
Skullcrusher / DB Overhead Tricep Extension Superset
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 10
I have a very weak overhand grip on deadlifts, so I want to focus on that. I noticed I feel the lift much better throughout my forearms and traps with the overhand grip also. I feel from a posterior chain perspective, I had more in the tank, but my grip/forearms kept failing. Need to build this up. It’s funny how excessively pumped forearms go on to really put a damper on other lifts. Works for me, though - I have relatively small forearms so happy to bring them up at the cost of other lifts. Some of it is genetic - I have pretty small wrists - but definitely plenty of opportunity for growth nonetheless.
Deadlift
135 x 5
185 x 10
205 x 10 (8 overhand, 2 mixed grip)
205 x 7 (7 overhand)
185 x 7 (7 overhand)
Chin-Up
10
8
8
Upright Row
95 x 10
115 x 8
95 x 10
Bent-over Lateral Raise
10 x 20
10 x 15
10 x 15, 5 x 10
Lateral Raise (Partials)
30 x 20
30 x 15
30 x 15
Shrugs
145 x 10
145 x 10
145 x 10
Tricep Kickback (pre-exhaust)
10 x 20
Skullcrusher / DB Overhead Tricep Extension Superset
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 10
I have a very weak overhand grip on deadlifts, so I want to focus on that. I noticed I feel the lift much better throughout my forearms and traps with the overhand grip also. I feel from a posterior chain perspective, I had more in the tank, but my grip/forearms kept failing. Need to build this up. It’s funny how excessively pumped forearms go on to really put a damper on other lifts. Works for me, though - I have relatively small forearms so happy to bring them up at the cost of other lifts. Some of it is genetic - I have pretty small wrists - but definitely plenty of opportunity for growth nonetheless.
aaronuconn
Well-known member
5/25
Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 7
185 x 5
135 x 14
135 x 12
135 x 10
Flat BB Press
135 x 10
135 x 10
135 x 10
Barbell Curl
45 x 20
65 x 20
65 x 12
65 x 10
Incline DB Curl (last rep static hold)
30 x 12
30 x 10
30 x 10
Hammer Grip Curl
30 x 15
30 x 12
30 x 12
Had a bit of a shoulder twinge that I think I did on upright rows yesterday. It was fine after warming up but may skip upright rows next time and replace them with Arnold press or some variation. Didn’t have a lot of time today so kinda flew through this workout.
Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 7
185 x 5
135 x 14
135 x 12
135 x 10
Flat BB Press
135 x 10
135 x 10
135 x 10
Barbell Curl
45 x 20
65 x 20
65 x 12
65 x 10
Incline DB Curl (last rep static hold)
30 x 12
30 x 10
30 x 10
Hammer Grip Curl
30 x 15
30 x 12
30 x 12
Had a bit of a shoulder twinge that I think I did on upright rows yesterday. It was fine after warming up but may skip upright rows next time and replace them with Arnold press or some variation. Didn’t have a lot of time today so kinda flew through this workout.
aaronuconn
Well-known member
5/26
2ish mike jog, abs, walking lunges in the backyard.
2ish mike jog, abs, walking lunges in the backyard.
aaronuconn
Well-known member
If the grip is hampering you on the deadlifts you could throw some static holds in on the final set or add a grip set.
Its been so long that I'd have to go look back up the exact method, but I'd hold the final rep for a certain period of time and if I could hold that time frame I'd up the weight the next time I'd do the static holds.
Comparatively though my grip strength is bad so what do I know.
I’ll do some research later, but how long do you hold the last rep? Failure? I interpreted it as time how long you can hold the last rep, then try to beat that the next session before increasing weight.
aaronuconn
Well-known member
5/27
Chin-Up / Barbell Row Superset
10 / 135 x 10
10 / 135 x 10
10 / 135 x 10
Seated Barbell Military Press
95 x 20
135 x 6
115 x 9
95 x 14
Plate Front Raise Dropset (Partials + Full)
45 x 10 / 25 x 10
45 x 10 / 25 x 10
45 x 10 / 25 x 10
Reverse Upright Rows
95 x 12
95 x 12
95 x 12
Kickbacks
10 x 20
BB Skullcrusher / DB Overhead Tricep Extension
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 8 / 75 x 8
Little disappointed the shoulder press numbers weren’t better. Goal at some point is 135 x 10, which I feel I’ll get relatively soon. Maybe the 95 x 20 set right before was a bit too much for a warmup lol.
Chin-Up / Barbell Row Superset
10 / 135 x 10
10 / 135 x 10
10 / 135 x 10
Seated Barbell Military Press
95 x 20
135 x 6
115 x 9
95 x 14
Plate Front Raise Dropset (Partials + Full)
45 x 10 / 25 x 10
45 x 10 / 25 x 10
45 x 10 / 25 x 10
Reverse Upright Rows
95 x 12
95 x 12
95 x 12
Kickbacks
10 x 20
BB Skullcrusher / DB Overhead Tricep Extension
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 8 / 75 x 8
Little disappointed the shoulder press numbers weren’t better. Goal at some point is 135 x 10, which I feel I’ll get relatively soon. Maybe the 95 x 20 set right before was a bit too much for a warmup lol.
aaronuconn
Well-known member
5/28
Barbell Sumo Squat
45 x 10
95 x 10
135 x 10
185 x 10
225 x 10
225 x 7
185 x 10
ATG Squat
135 x 10
135 x 10
135 x 10
Goblet Squat
65 x 10
Incline DB Bench Press / Pushups Superset
65 x 17 / 15
65 x 12 / 12
DB Plate Curl
30 x 12
30 x 12
30 x 12
Incline DB Curl
30 x 10
30 x 10
30 x 10
Hammer Curls
30 x 12
30 x 12
30 x 12
Barbell Sumo Squat
45 x 10
95 x 10
135 x 10
185 x 10
225 x 10
225 x 7
185 x 10
ATG Squat
135 x 10
135 x 10
135 x 10
Goblet Squat
65 x 10
Incline DB Bench Press / Pushups Superset
65 x 17 / 15
65 x 12 / 12
DB Plate Curl
30 x 12
30 x 12
30 x 12
Incline DB Curl
30 x 10
30 x 10
30 x 10
Hammer Curls
30 x 12
30 x 12
30 x 12
aaronuconn
Well-known member
5/30
Deadlift (Overhand)
135 x 5
185 x 10
205 x 10
205 x 8
205 x 5
Yates Row
135 x 10
155 x 10
155 x 10
Arnold Press
30 x 12
30 x 12
30 x 10
Bent-over Lateral Raise
10 x 20
10 x 15, 5 x 10
10 x 15, 5 x 10
Lateral Raise (Partials)
25 x 20
25 x 15
25 x 15
Shrugs
135 x 15
135 x 15
135 x 15
Tricep Kickback (pre-exhaust)
10 x 20
Skullcrusher / DB Overhead Tricep Extension Superset
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 10
Did 20 mins of mobility work with a focus on hips before this workout, which seemed to really help. Nice strength increase on OH grip DL’s this session. I contribute that mostly to grip doing better. Continuing to focus on grip strength, forearms, and traps. This was also a later workout for me (11am), and my garage was considerably warmer than normal. I was sweating after that first 135 x 5 DL set
Went through a 24oz bottle of Gatorade (60g carbs) within the first 30 mins.
Deadlift (Overhand)
135 x 5
185 x 10
205 x 10
205 x 8
205 x 5
Yates Row
135 x 10
155 x 10
155 x 10
Arnold Press
30 x 12
30 x 12
30 x 10
Bent-over Lateral Raise
10 x 20
10 x 15, 5 x 10
10 x 15, 5 x 10
Lateral Raise (Partials)
25 x 20
25 x 15
25 x 15
Shrugs
135 x 15
135 x 15
135 x 15
Tricep Kickback (pre-exhaust)
10 x 20
Skullcrusher / DB Overhead Tricep Extension Superset
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 10
Did 20 mins of mobility work with a focus on hips before this workout, which seemed to really help. Nice strength increase on OH grip DL’s this session. I contribute that mostly to grip doing better. Continuing to focus on grip strength, forearms, and traps. This was also a later workout for me (11am), and my garage was considerably warmer than normal. I was sweating after that first 135 x 5 DL set
Went through a 24oz bottle of Gatorade (60g carbs) within the first 30 mins.
aaronuconn
Well-known member
5/31
Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 3
205 x 4
185 x 6
155 x 12
155 x 10
155 x 8
135 x 10
135 x 10
Flat BB Press (wide grip)
135 x 12
135 x 9
135 x 9
Barbell Curl
45 x 20
65 x 20
65 x 15
65 x 12
Incline DB Curl (last rep static hold)
30 x 12
30 x 10
30 x 8
Hammer Grip Curl
30 x 15
30 x 15
30 x 15
DB Plate Curl
30 x 15
30 x 15
30 x 15
Barely got the 4th rep back up on the 205 x 4 set. Little disappointing to see this lift stalling. Can’t seem to push past this plateau. I think doing shoulders the day before could be contributing. In fact, I only allowed about 18 hours between shoulders yesterday and chest today. On a positive note, bicep strength is steadily increasing
Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 3
205 x 4
185 x 6
155 x 12
155 x 10
155 x 8
135 x 10
135 x 10
Flat BB Press (wide grip)
135 x 12
135 x 9
135 x 9
Barbell Curl
45 x 20
65 x 20
65 x 15
65 x 12
Incline DB Curl (last rep static hold)
30 x 12
30 x 10
30 x 8
Hammer Grip Curl
30 x 15
30 x 15
30 x 15
DB Plate Curl
30 x 15
30 x 15
30 x 15
Barely got the 4th rep back up on the 205 x 4 set. Little disappointing to see this lift stalling. Can’t seem to push past this plateau. I think doing shoulders the day before could be contributing. In fact, I only allowed about 18 hours between shoulders yesterday and chest today. On a positive note, bicep strength is steadily increasing
