Starting Over From Scratch.

So I just finished a 2 week deconditioning period, and during that time found out that Gold’s Gym won’t let me get out of the 2 year contract, so fuck it, decided to go back to the commercial gym workout for awhile. The home barbell set is there when I need it.

1st day of 15s

Lifting Log
Frequency: 3 times per week.
15s, 10s, 5s, SD

front split squats 75x15
Hammer Bench 180x15
Hammer Pulldowns 140x15
DB rows 55sx15
Standing Press 70x15
Uni Calf Raises 50x15
 
Sci said:
So I just finished a 2 week deconditioning period, and during that time found out that Gold’s Gym won’t let me get out of the 2 year contract, so fuck it, decided to go back to the commercial gym workout for awhile. The home barbell set is there when I need it.

1st day of 15s

Lifting Log
Frequency: 3 times per week.
15s, 10s, 5s, SD

front split squats 75x15
Hammer Bench 180x15
Hammer Pulldowns 140x15
DB rows 55sx15
Standing Press 70x15
Uni Calf Raises 50x15
Click to expand...
... so bizarre this contract stuff with gyms, I don't get it. I mean business-wise I get it, but just the locking people into a set unbreakable contract for a gym is so strange...
 
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_Simon_ said:
... so bizarre this contract stuff with gyms, I don't get it. I mean business-wise I get it, but just the locking people into a set unbreakable contract for a gym is so strange...
Click to expand...

Yeah, it’s rubbish, but I’m going to make the best of it and get in there when I can.
 
Sci said:
So I just finished a 2 week deconditioning period, and during that time found out that Gold’s Gym won’t let me get out of the 2 year contract, so fuck it, decided to go back to the commercial gym workout for awhile. The home barbell set is there when I need it.

1st day of 15s

Lifting Log
Frequency: 3 times per week.
15s, 10s, 5s, SD

front split squats 75x15
Hammer Bench 180x15
Hammer Pulldowns 140x15
DB rows 55sx15
Standing Press 70x15
Uni Calf Raises 50x15
Click to expand...

single set, for all or just 15s?
 
NWlifter said:
single set, for all or just 15s?
Click to expand...
Right now, I’m just doing one or two warmup sets, then a single working set to near failure.
I do multiple sets for calves and rotator cuff.

Today’s workout:
Smith split squats: 135x10

Hammer Bench: 220x9

Hammer Pulldowns: 200x9

Incline DB Bench: 60x9

DB Rows: 70x9

Standing Press: 100x7
(Delta were weak from the other bench pressing)

Rear Cable laterals: 10x10 2 sets

Uni Calf Raises: 90x10 2 sets
 
Smith split squats: 145x7

Hammer Bench: 230x9

Hammer Pulldowns: 210x9

Incline DB Bench: 65x8

DB Rows: 75x9

Standing Press: 100x10

Rear Cable laterals: 10x3x10

Uni Calf Raises: 95x2x10

Pretty close to failure, maybe one or two reps left on these. I quit the set before my form becomes questionable.

I’m only doing one work set until I stall. Then I’m going to start a new cycle with multiple sets.
 
Smith split squats: 145x10 PR

Hammer Bench: 230x9

Hammer Pulldowns: 210x9

Incline DB Bench: 65x10

DB Rows: 75x10

Standing Press: 105x9 PR (pathetic to be a PR, but in the past shoulder issues plagued me, not any more!)

Rear Cable laterals: 12.5x2x10

Uni Calf Raises: 100x2x10
 
_Simon_ said:
Mate that weight is like my 4-5RM for that exercise haha so you're doin alright ;)
Click to expand...
To clarify I’m using pounds, not kilos, since That is how the weights are labeled at my gym

Thanks for the encouragement!
 
My goal is to get 10 reps with 150 pounds one day.... btw, these aren’t strict reps. I’m going only down to about my chin with the bar, not full into the sternum as I find that just limits things and puts strain on the rotator cuff.
 
NWlifter said:
your hammer bench is great, what's the conversion to BB bench?
Click to expand...
I’m not sure, but I definitely can’t strict flat bench a 230 pound barbell 10 times. These are more like a ¾ partial rep range on a decline bench.
Hits the pectoral perfectly
 
Sci said:
I’m not sure, but I definitely can’t strict flat bench a 230 pound barbell 10 times. These are more like a ¾ partial rep range on a decline bench.
Hits the pectoral perfectly
Click to expand...

OK cool.
Yes, it's muscle work that's important, not 'strength' performance, ..
I have a powertec, it's a leverage machine, seems loads are about .70 compared to actual load.
 
Everything was a max effort Menzteresque ball buster set.
Last Day of HIT low volume training.
Next workout, Start over cycle with multiple sets.

Smith split squats: 150x10 PR
Incline DB Bench: 70x9
DB Rows: 80x10
Hammer Bench: 235x10
Hammer Pulldowns: 215x9
Standing Press: 110x8 PR kick ass, lockout of 8th rep was a bitch, but I nailed it. Dude next to me was watching like... “he’s not going to make it,” I was shaking and pressing so slowly upward. I dropped the barbell on the mats in triumph.
Rear Cable laterals: 15x3x10 PR in external rotator, rear delt work. Shoulders are healthier than ever before.
Uni Calf Raises: 100x3x10
 
Sci said:
Everything was a max effort Menzteresque ball buster set.
Last Day of HIT low volume training.
Next workout, Start over cycle with multiple sets.

Smith split squats: 150x10 PR
Incline DB Bench: 70x9
DB Rows: 80x10
Hammer Bench: 235x10
Hammer Pulldowns: 215x9
Standing Press: 110x8 PR kick ass, lockout of 8th rep was a bitch, but I nailed it. Dude next to me was watching like... “he’s not going to make it,” I was shaking and pressing so slowly upward. I dropped the barbell on the mats in triumph.
Rear Cable laterals: 15x3x10 PR in external rotator, rear delt work. Shoulders are healthier than ever before.
Uni Calf Raises: 100x3x10
Click to expand...

great ending there, cool! PR's, and great lifts!
hey, how do you a pulldown with more than you weigh? Wouldn't you just go up instead of it coming down?
 
15s,
1 work set each

Smith split squats: 115x (all exercises 15 reps)
Incline DB Bench: 60x
DB Rows: 60x
Hammer Bench: 180x
Hammer Pulldowns: 170x
Standing Press: 85x
Rear Cable laterals: 12.5x
Uni Calf Raises: 80x
 
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