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Building Back Up

GreenMachineX said:
Seated DB Press 3 x 12/11/11 x 70’s
Machine Chest Press 3 x 8 x 200
Seated Machine OHP Rest Pause 8/2/1 x 190
Seated DB Lateral Raise 3 x 13/14/13 x 10’s
Triceps Pressdown 3 x 11/11/10 x 44
Overhead Extension 3 x 8 x 27

Adding a rest/pause machine OHP set to this workout. Probably used too much since I couldn’t get a full 18 reps.
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Weight: 226

Seated DB OHP 3 x 12 x 70’s
Machine Chest Press 3 x 9 x 200
Seated Machine OHP Rest/Pause 9/4/1 x 170
Seated DB Lateral Raise 3 x 14 x 10’s
Triceps Pressdown 12x44, 2 x 9/8 x 49.5
Overhead Extension 3 x 8 x 27.5

Weight is up a good bit from my depleted low of 215…completely depleted plus mild dehydration I hit 213.2, so 13 pounds up from that, but not much stronger 😂

Weights and reps moving up though.
 
GreenMachineX said:
Safety Bar Squat 5x255, 2 x 3 x 275
NG Pull-up 4 x 4
Machine Shrugs 10x250, 2 x 8 x 270
Reverse Pec Deck 3 x 11 x 30
Incline DB Curls 3 x 10/10/7 x 25’s
Machine Preacher 2 x 10 x 30
Single Leg Curls 2 x 10 x 45
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Safety Bar Squat 3x255, 3x275, 3x3x285
NG Pull-up 4 x 4
Cable Shrugs. 10x100, 2 x 8 x 120
Facepulls 3 x 10 x 11.5
Incline DB Curls 3 x 8/8/6 x 27.5’s
Machine Preacher 2 x 11 x 30
Reverse Pec Deck 2 x 12 x 30
 
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GreenMachineX said:
Low Incline DB Press 10x75’s, 8x85’s, 2x6x95’s
Machine OHP 3 x 8/8/9 x 190
Dips 8/9/9
Seated SB Lateral Raise 3 x 12/12/10 x 12.5’s
Skullcrushers 3 x 12/10/8 x 45

Small gains from last week.
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Low Incline DB Press 10x75’s, 8x85’s, 2 x 6/5 x 95’s
Machine OHP 3 x 8/8/10 x 190
Dips 9/9/9
Seated DB Lateral Raise 3 x 12 x 12.5’s (last set drop to 10 x 5’s)
Skullcrushers 3 x 11/11/9 x 45

Small improvements on everything again, except lost Rep on db incline, but I’m sure that has to do with the full 3mg lunesta I took last night. I’ve noticed it has a more negative effect on free weight/compounds as opposed to machines and single joint exercises.
 
Nice work! Things just keep on moving up. Good stuff!
 
GreenMachineX said:
Lost 5lb since Monday without changing too much of my diet (mildly less kcal). 😑
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May not be how you wanted but a little fat loss in the process ain't too bad. The increase in calories once feeling better will fill the rest right back out.
 
Update: cold is improving and weight loss slowed down. Net 4 pound loss. I plan on restarting Thursday.

Also, will likely start cutting intentionally since I realized I only have 10 weeks until a week at the beach.
 
MrKleen73 said:
May not be how you wanted but a little fat loss in the process ain't too bad. The increase in calories once feeling better will fill the rest right back out.
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Now down to 222.2 😂
I’m not tracking calories, but would’ve thought I was eating enough to maintain. Haven’t worked out since last Monday, but the mirror (and shirt fit) makes it look like it’s all fat loss.
 
Flat DB Press 3 x 8/8/6 x 70’s
Machine OHP 10x160, 9x170, 8x180
Seated DB Lateral Raise 3 x 12 x 10’s
Triceps Pressdowns 3 x 13/11/10 x 38.5

2 weeks off with a cold and I can barely press 70’s on flat. I know I’ll get it back quick, but still frustrating.
 
GreenMachineX said:
Flat DB Press 3 x 8/8/6 x 70’s
Machine OHP 10x160, 9x170, 8x180
Seated DB Lateral Raise 3 x 12 x 10’s
Triceps Pressdowns 3 x 13/11/10 x 38.5

2 weeks off with a cold and I can barely press 70’s on flat. I know I’ll get it back quick, but still frustrating.
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That’s because taking off 2 weeks of training entirely for a cold is too long. If I did that every time my son dragged something home, I would never make another PR.

Sometimes you will have to take some pseudo ephedrine, put your big boy pants on, and just be a maniac about spraying/wiping down your equipment. Or get back to some pushups and lunges in the driveway after a week, something.
 
Hyde said:
That’s because taking off 2 weeks of training entirely for a cold is too long. If I did that every time my son dragged something home, I would never make another PR.

Sometimes you will have to take some pseudo ephedrine, put your big boy pants on, and just be a maniac about spraying/wiping down your equipment. Or get back to some pushups and lunges in the driveway after a week, something.
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You workout with body aches, soreness and fatigue?

I’ve always went by the above or below neck symptom rule…
 
GreenMachineX said:
You workout with body aches, soreness and fatigue?

I’ve always went by the above or below neck symptom rule…
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ha you didn't ask me but yes absolutely yes to all 3.
If I didn't workout because my energy level was low or my body ached I'd have no need for a gym at all.

I might scale back something like deadlifts if I feel like my fatigue is leading to poor form, but still putting the work in. only life schedule keeps me out.
 
Dustin07 said:
ha you didn't ask me but yes absolutely yes to all 3.
If I didn't workout because my energy level was low or my body ached I'd have no need for a gym at all.

I might scale back something like deadlifts if I feel like my fatigue is leading to poor form, but still putting the work in. only life schedule keeps me out.
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I meant when those symptoms were clearly from illness…
 
GreenMachineX said:
You workout with body aches, soreness and fatigue?

I’ve always went by the above or below neck symptom rule…
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GreenMachineX said:
I meant when those symptoms were clearly from illness…
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I can hardly think of a year where I haven’t had to.

In the 15+ years I’ve been lifting, I have never gone longer than 13 days without training - for my bicep reattachment, and when I had the OG strain of COVID and had daily low fevers for weeks. Gyno surgery was 10 days out of office, and elbow ‘scope was probably less.

The body is designed to move. You should not expect or try to set the world on fire when you are sick, but you do want to get a little exercise and maintain some kind of capacity whenever possible. I also don’t think you should stay on a regular routine or frequency or lift normal weights - just something to break up the sabbatical & slow the bleeding after a week or so off.
 
GreenMachineX said:
I meant when those symptoms were clearly from illness…
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Hyde said:
and when I had the OG strain of COVID and had daily low fevers for weeks.
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same. I never stopped moving during COVID, even when 2 mile runs became 2 mile jogs, and eventually like 1/4 mile jogs and 1/4 mile walk intervals. I don't stop moving until I honestly have to fall asleep on the couch, the people around me that stop moving tend to experience prolonged illnesses and I find that the "fake till I make it" approach to recovery leads to faster recovery.

I had a doctor that wouldn't come out and say directly that exercise improves recovery, but she would not discourage it and did say "that makes a lot of sense, I know a lot of people who feel like light exercise through a cold, etc, tend to feel as though they recovery faster". which felt to me like her way of supporting it without opening up lawsuit opportunities, lol.
 
Dustin07 said:
same. I never stopped moving during COVID, even when 2 mile runs became 2 mile jogs, and eventually like 1/4 mile jogs and 1/4 mile walk intervals. I don't stop moving until I honestly have to fall asleep on the couch, the people around me that stop moving tend to experience prolonged illnesses and I find that the "fake till I make it" approach to recovery leads to faster recovery.

I had a doctor that wouldn't come out and say directly that exercise improves recovery, but she would not discourage it and did say "that makes a lot of sense, I know a lot of people who feel like light exercise through a cold, etc, tend to feel as though they recovery faster". which felt to me like her way of supporting it without opening up lawsuit opportunities, lol.
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I’m not a doctor, and I damn sure am not saying lifting weights is going to help him get well faster - it is another stressor to deal with, after all.

I only meant to say, as a meathead, the longer you have to take off the harder it can be when you return.
 
3 sets each
Seated DB OHP
NG Pullups
Machine Chest Press
Seated DB Lateral Raise
Machine Shrugs
Biceps Curls
Triceps Pressdowns

No weights worth noting, but only a little behind where I was before getting sick.
 
Low Incline DB Press 3 x 8 x 80’s
Machine OHP 3 x 9/8/9 x 180
Dips 3 x 6
Seated DB Lateral Raise 3 x 13/12/15 x 10’s
Skullcrushers 3 x 11/11/10 x 45
1 Arm Pressdown 1 x 8 x 16.5

Still working my way back up. Kcal are still about 4k; gained all the weight back from being sick 😂
Sleeping like trash again though. I just don’t get it.
 
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GreenMachineX said:
Skullcrushers 3 x 11/11/10 x 45
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what's your methodology for these? when you say 45, I'm thinking you mean a 45lb db?
I have found that the only way I can do them is lying, flat bench, with barbell/ez bar
but any standing variation at all makes my elbow miserable. been that way since high school.
 
Dustin07 said:
what's your methodology for these? when you say 45, I'm thinking you mean a 45lb db?
I have found that the only way I can do them is lying, flat bench, with barbell/ez bar
but any standing variation at all makes my elbow miserable. been that way since high school.
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Try standing on your band with one foot and doing one arm overhead extensions with the hand on that side.

This is more of a warmup or high-rep finisher, but it is usually not bad on elbows the way free weights are when standing. And the strength curve matches the tricep’s function well.
 
Dustin07 said:
what's your methodology for these? when you say 45, I'm thinking you mean a 45lb db?
I have found that the only way I can do them is lying, flat bench, with barbell/ez bar
but any standing variation at all makes my elbow miserable. been that way since high school.
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Yeah, well, 45 pound EZ bar. Weak…I know 😭
I do them laying on a flat bench, shoulders pinned back and down like a bench press set up, zero flare on the elbows. How do you do them standing???

edit: oh, standing as in overhead extensions?
 
GreenMachineX said:
Yeah, well, 45 pound EZ bar. Weak…I know
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when I brought them back in I started with like 30-40lb bar just to feel the stretch and see if my elbows would pop. I only started increasing weight on them in the last week or so as I test the movement and see how my elbows respond. I do like it though, getting more tricep doms from these any any other movement right now.

GreenMachineX said:
How do you do them standing???
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any of the standard methodologies, cable, db, barbell etc:

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Dustin07 said:
when I brought them back in I started with like 30-40lb bar just to feel the stretch and see if my elbows would pop. I only started increasing weight on them in the last week or so as I test the movement and see how my elbows respond. I do like it though, getting more tricep doms from these any any other movement right now.



any of the standard methodologies, cable, db, barbell etc:

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Oh ok, I would’ve called those overhead extensions as opposed to skull crushers. I do those with the rope overhead.
 
Traditional DL 3x315, 2 x 3 x 365
Mid-Row Machine 8x245, 8x265, 8x285
Reverse Pec Deck 3 x 8 x 30
Machine Shrugs 10x180, 8x230, 2 x 6 x 250
Incline DB Curls
Hammer Curls

DL still pretty far behind, but at least I can walk 315 back in the rack still.
 
GreenMachineX said:
3 sets each
Seated DB OHP
NG Pullups
Machine Chest Press
Seated DB Lateral Raise
Machine Shrugs
Biceps Curls
Triceps Pressdowns

No weights worth noting, but only a little behind where I was before getting sick.
Click to expand...
Seated DB OHP 10x70’s, 9x75’s, 2x8x80’s
NG Pull-ups 4x4
Machine Chest Press 11x200, 10x210, 8x220
Seated DB Lateral Raise 3 x 12/10/10 x 12.5’s
Triceps Pressdowns 3 x 14/11/8 x 44
Machine Shrug 10x230, 2x8x250, 8x230

Pushed the DB OHP harder after hearing from a friend who recently began a sust250 blast get 2 sets of 10 with 90’s. He’s obviously got quite the edge, but it’s still good competition for now.
 
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GreenMachineX said:
Low Incline DB Press 3 x 8 x 80’s
Machine OHP 3 x 9/8/9 x 180
Dips 3 x 6
Seated DB Lateral Raise 3 x 13/12/15 x 10’s
Skullcrushers 3 x 11/11/10 x 45
1 Arm Pressdown 1 x 8 x 16.5

Still working my way back up. Kcal are still about 4k; gained all the weight back from being sick 😂
Sleeping like trash again though. I just don’t get it.
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Low Incline DB Press 3 x 8 x 85’s
Machine OHP 3 x 9/9/10 x 180
Dips 3 x 8
Seated Lateral Raise 3 x 12 x 10’s (last set drop to 8 x 5’s)
Skullcrushers 3 x 8 x 60
1 Arm Pressdowns 1 x 10 x 16.5

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My preferred workout style. 😎
 
Taking the day off, but will resume tomorrow.
Omnium Gatherum with my 12 year old son tonight. Easily one of my favorite bands. Super pumped.:cool:
 
GreenMachineX said:
Taking the day off, but will resume tomorrow.
Omnium Gatherum with my 12 year old son tonight. Easily one of my favorite bands. Super pumped.:cool:
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Omnium Gatherum was amazing, and my son who doesn’t even like metal (yes, I made him go), started bobbing his head and clapping. He loved it. Then we walked over to Queensryche. Also amazing, by a little disappointed they only played The Warning in its entirety, so no Jet City Woman.

Judas Priest Saturday with the whole family 😎
 
damn dude that's a line up. I was golfing with a buddy last night and he told me he just saw Primus, Tool, and Perfect Circle in Colorado recently. I hadn't heard anyone even mention Perfect Circle in years!
 
Dustin07 said:
damn dude that's a line up. I was golfing with a buddy last night and he told me he just saw Primus, Tool, and Perfect Circle in Colorado recently. I hadn't heard anyone even mention Perfect Circle in years!
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I could never get into Tool, but I saw Primus and A Perfect Circle about 25 years ago lol. Great shows, but I grew out of A Perfect Circle as I found heavier music. I haven’t gone to any concerts in 15 years (except Trans-Siberian Orchestra about 5 years ago), but that Septicflesh show last month awakened the beast within (figuratively speaking, since I love Jesus). My son last night said “Daddy, we should start going to metal shows a lot now.” I shed a tear 🥲
 
Dude I've been going backwards lately. Anything Zakk Wylde, Black Label Society, White Zombie. I just pick on, then let the playlist auto select for pretty much all my gym sessions lately.

Yesterday we stuck behind a miserably slow play group walking 9 holes of golf. By the 4th hole I was like screw it, I'm done. I turned on my bluetooth to Black Label, cranked one and drove it past their second shots lol. Not great etiquette, but neither is their 25 minute per hole average. When we got up to our approach shots they picked their balls up and moved on to the next hole (as they should)
 
Dustin07 said:
Dude I've been going backwards lately. Anything Zakk Wylde, Black Label Society, White Zombie. I just pick on, then let the playlist auto select for pretty much all my gym sessions lately.

Yesterday we stuck behind a miserably slow play group walking 9 holes of golf. By the 4th hole I was like screw it, I'm done. I turned on my bluetooth to Black Label, cranked one and drove it past their second shots lol. Not great etiquette, but neither is their 25 minute per hole average. When we got up to our approach shots they picked their balls up and moved on to the next hole (as they should)
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“Been a Long Time” is a BLS classic I’ll never tire of in the gym.

The world is full of people who do not appreciate the value of time, or have any respect for yours. I call those people ‘Susie-f*ck-abouts’. They will never stop being there - in the stores, on the road, at the gym, in your workplaces. Which, they have a right to be. But Susie isn’t concerned with paying any consideration to you, so don’t pay them any heed as you leave them in the dust.
 
GreenMachineX said:
Traditional DL 3x315, 2 x 3 x 365
Mid-Row Machine 8x245, 8x265, 8x285
Reverse Pec Deck 3 x 8 x 30
Machine Shrugs 10x180, 8x230, 2 x 6 x 250
Incline DB Curls
Hammer Curls

DL still pretty far behind, but at least I can walk 315 back in the rack still.
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Deadlift 4 x 5/4/4/4 x 345
Machine Row 10x245, 8x265, 8x285, 6x305
Reverse Pec Deck 3 x 10 x 30
Machine Shrugs 12x180, 3 x 8/8/8 x 250
Hammer Curl 3 x 12/10/8 x 27.5’s
Machine Preacher
 
Hyde said:
‘Susie-f*ck-abouts’.
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ahaha gonna remember that. I just always refer to them as having zero self awareness. they're like the people who park sideways in the grocery isles and block 17 others trying to grab a bag of carrots.

following these Susie's, it took us 3hrs to play 9holes. we walked, they were carting. For reference, I've played that course a full 18holes walking in 3 1/2 hours when there was nobody slowing me down. (it was also raining so that's probably why nobody was in front of me, lol)

on the flip side, I find walking a little golf to be a therapeutic way to get some LISS In. it's a great way to get some time in green areas. (no pun intended)

GreenMachineX said:
Deadlift 4 x 5/4/4/4 x 345
Machine Row 10x245, 8x265, 8x285, 6x305
Reverse Pec Deck 3 x 10 x 30
Machine Shrugs 12x180, 3 x 8/8/8 x 250
Hammer Curl 3 x 12/10/8 x 27.5’s
Machine Preacher
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solid work!
 
Forgot to mention…ripped a callous off while walking the 315 DL back in. Holy smokes, does that burn when you get something in there! I haven’t done that in 15 years. No blood, but good grief, the burn 😅
 
ahahaha I know that feel too well. when they're really bad I'll wrap them at night with some bag balm or vitamin E, but you gotta let them dry out during the day to firm up the skin or they'll tear worse and never heal. for some reason my hands were super soft this winter but are nice and ragged again.
 
Dustin07 said:
ahahaha I know that feel too well. when they're really bad I'll wrap them at night with some bag balm or vitamin E, but you gotta let them dry out during the day to firm up the skin or they'll tear worse and never heal. for some reason my hands were super soft this winter but are nice and ragged again.
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So take the bandaid off that I have on there holding the skin on? lol
 
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