Caribou's Training Log

[CaribouMT]

Tomorrow begins the first week of my new training block after COVID took me out of the gym for a couple months. I've visibly atrophied so I know my numbers are going to be weak initially, but I'm expecting to recover fairly quick.

 

[skinnybones]

Good luck man.

 

[CaribouMT]

Week 1 Day 1 - Upper Body, Chest Focus

All sets performed with 3 reps in reserve.

Cable Y Raises (PNF D2 pattern) - 20# - Reps: 15, 11, 10
Flat BB Bench - 145# - 7, 6, 5, 6
Cable BTN Triceps - 70# - 18, 15, 11, 11
Cable EZ Curls - 60# - 13, 11, 10, 10
Narrow-Grip Lat Pulldowns - 120# - 10, 10
Incline DB Press - 40# - 10, 8, 8, 7
Lateral Raises - 10# - 15, 10, 10

Endurance is WAY down. Tris were trembling like crazy by the time I made it to incline DB presses, even at a light weight. But endurance comes back really quickly when you lose it to illness, so I'm really not worried about it. Did manage to get a good quality pump, and can already tell I'm going to be brutally sore in about 36 hours.

 

[CaribouMT]

I've been very busy and away from my computer, but nonetheless kept up with training and paper logging.

02/02/23 - Week 1 Day 2 - Lower Body, Quad Focus

All sets performed with 3 reps in reserve.

Squat - 185# - 8, 7, 7
Leg Extensions - 60# - 17, 15, 15
Safety Squat Bar Good Mornings - 85# - 10, 10
Calf Raise on Leg Press - 200# - 18, 15, 16, 15

 

[CaribouMT]

02/04/23 - Week 1 Day 3 - Upper Body, Back Focus

All sets performed with 3 reps in reserve.

Lo-Hi Facepulls - 80# - 15, 14, 12
Wide Grip Lat Pulldowns - 120# - 12, 8, 10, 10 (didn't rest enough after the first set)
Preacher Curls - 55# - 15, 13, 13, 11
Skullcrushers - 65# - 20, 14, 13, 12
Rows - 180# - 12, 10, 10
Bench - 65# - 20, 20, 15
Lateral Raises - 10# - 20, 20, 16

Triceps still absolutely fried, limiting my bench, but you can already see endurance improving, comparing this session's lateral raises with the ones on 1/31.

 

[CaribouMT]

02/05/23 - Week 1 Day 4 - Lower Body, Glute/Ham Focus

All sets performed with 3 reps in reserve.

Deadlift - 275# - 5, 5, 5
Leg Curls - 80# - 15, 12, 12
Leg Press - 200# - 24, 17
Calf Raise on Leg Press - 200# - 21, 19, 15, 18

Again, you can see endurance improving comparing my calf raises to the previous leg session.
I originally programmed more Good Mornings in this session as well, but my hammies were still quivering, so I decided not to. If, in say, week 3, I'm adapted to this volume and nice and fresh, I'll incorporate them again.