Greg's Log (Take that Young People!)

[gregger]

Ahhh, arm work on a Friday... Nuttin' better

Incline Bench Dumbbell Curl 50.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
Set 4 : 40x8
|
Standing Reverse Grip Tricep PD 146.67
Set 1 : 70x12
Set 2 : 90x12
Set 3 : 110x10
|
Cross Body Hammer Curl 53.33
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 40x10
Set 4 : 25x15
|
Kneeling Tricep Cable Kickback 53.33
Set 1 : 30x10
Set 2 : 40x10
Set 3 : 40x10
|
Cable Reverse Grip Curls 93.33
Set 1 : 50x10
Set 2 : 60x10
Set 3 : 70x10
|
Close Triceps Pushup 28
Set 1 : 28 Reps
Set 2 : 20 Reps
Set 3 : 12 Reps

[gregger]

Start of a new week! Back day...

Barbell Deadlift 332.5
Set 1 : 255x5
Set 2 : 285x5
Set 3 : 285x5
|
Half Deads Lat Flair 234.33
Set 1 : 185x8
Set 2 : 185x8
Set 3 : 185x8
|
Rope Lat Pull Down 146.67
Set 1 : 90x10
Set 2 : 90x10
Set 3 : 110x10
|
One Arm DB Row Modified 46.67
Set 1 : 35x10
Set 2 : 35x10
Set 3 : 35x10
|
Rope Standing Rows 200
Set 1 : 90x10
Set 2 : 120x10
Set 3 : 150x10
|
Straight Arm Push Down Modified 160
Set 1 : 80x10
Set 2 : 100x10
Set 3 : 120x10

[gregger]

Needed a Chest only day today...

Dumbbell Bench Press 114
Set 1 : 50x12
Set 2 : 70x12
Set 3 : 80x10
Set 4 : 90x8
|
Dumbbell Incline Fly 66.67
Set 1 : 35x12
Set 2 : 45x10
Set 3 : 50x10
|
Dumbbell Pullover 106.67
Set 1 : 60x10
Set 2 : 70x10
Set 3 : 80x10
|
Standing One Arm Cable Fly 84
Set 1 : 40x12
Set 2 : 50x12
Set 3 : 60x12
|
Cable Inner Chest Press 56
Set 1 : 30x12
Set 2 : 40x12
Set 3 : 50x12
|
Ring Push Ups to fail
Set 1 : 10
Set 2 : 10
Set 3 : 8

Health update...
I got my latest test results back last night.
Good news/Bad news I'm afraid...

The good news is my kidney function is back to normal!
My previous tests showed way too much Creatinine and the result was I had to back off the protein intake from 225g+ per day down to 95g per day.

Bad news...
I had to make up for the loss of protein calories so the Doc allowed me to increase my carb intake... Now my sugars (A1C fasting glucose) has trended up and if I don't get this back in check in 12wks I will need to get back on meds again...

I cannot allow this to happen.
So starting today I'm going back on my low carb rotation plan...
The fall shows may get missed, but this is way too important... priorities.

[gregger]

Big volume shoulder day today...
I'm doing some product testing for GAT Nutrition.

Today I'm testing a pre and post w/o combo...

Seated Dumbbell Shoulder Press 63
Set 1 : 30x15
Set 2 : 35x15
Set 3 : 40x15
Set 4 : 45x12
|
Front Plate Raise 67.5
Set 1 : 45x15
Set 2 : 45x15
Set 3 : 45x15
Set 4 : 45x15
superset with...
Dumbbell Front Raise 20
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
Set 4 : 15x10
|
Dumbbell Lateral Raise 33.33
Set 1 : 25x10
Set 2 : 15x10
Set 3 : 12x10
rest 60sec
Set 4 : 20x10
Set 5 : 15x10
Set 6 : 12x10
rest 60sec
Set 7 : 20x10
Set 8 : 15x10
Set 9 : 12x10
|
Dumbbell Bent Over Rear Delt 33.33
Set 1 : 25x10
Set 2 : 25x10
Set 3 : 25x10
|
Seated Cable Row to Neck 177.33
Set 1 : 60x10
Set 2 : 80x10
Set 3 : 100x10
Set 4 : 140x8
|
Cable Shrug 293.33
Set 1 : 120x25
Set 2 : 140x25
Set 3 : 160x25

[gregger]

Just one leg day this week...
I'm testing GAT's "JetMass" post w/o... Orange cream, holy crap it's good tasting!

Barbell Front Squat 206.67
Set 1 : 115x10
Set 2 : 135x10
Set 3 : 155x10
|
Narrow Stance Leg Press 746.67
Set 1 : 290x12
Set 2 : 380x12
Set 3 : 470x10
Set 4 : 560x10
|
Kettlebell Sumo Squat 125
Set 1 : 75x20
Set 2 : 75x20
Set 3 : 75x20
|
Leg Extensions 161
Set 1 : 50x12
Set 2 : 70x12
Set 3 : 90x12
Set 4 : 115x12
|
Standing Cable Leg Curl 146.67
Set 1 : 90x10
Set 2 : 110x10
Set 3 : 110x10
|
Cable One Leg Calf Raise 182
Set 1 : 110x15
Set 2 : 120x15
Set 3 : 130x12

[gregger]

Friday = Arm Day obviously...

EZ-Bar Curl 126.67
Set 1 : 75x10
Set 2 : 95x10
Set 3 : 95x10
Set 4 : 50x20
|
EZ Bar Tricep 21's
Triceps Extension
Set 1 : 45x7
Set 2 : 75x7
Close Grip Skull Crusher
Set 1 : 45x7
Set 2 : 75x7
Close Grip Tricep Press
Set 1 : 45x7
Set 2 : 75x7

Incline Dumbbell Curl 46.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
|
Cable Rope Overhead Triceps Extension 177.33
Set 1 : 70x12
Set 2 : 100x12
Set 3 : 120x8
Set 4 : 140x8
|
One Arm Prone (incline) Hammer DB Curl 46.67
Set 1 : 25x12
Set 2 : 30x12
Set 3 : 35x10
|
Weighted Tricep Dips
Set 1 : BW+25x12
Set 2 : BW+25x10
Set 3 : BW+25x10

Now to chill the rest of the afternoon with a lot of non-productive desk time...

[gregger]

All cardio last week... I'm not sure it helped kick start anything off for Sept...
Felt good though!

[gregger]

Back into weights today... Back work!

Hammer Pull Up
Set 1 : BWx15
Set 2 : BWx12
Set 3 : BWx10
|
Narrow Grip Lat Pull Down
Set 1 : 90x15
Set 2 : 140x10
Set 3 : 180x8
Set 4 : 200x8
|
Barbell Bent Over Row
Set 1 : 135x10
Set 2 : 185x10
Set 3 : 185x10
Set 4 : 135x12
|
One Arm Dumbbell Row
Set 1 : 130x8
Set 2 : 130x8
Set 3 : 130x8
|
Straight Arm Push Down
Set 1 : 80x12
Set 2 : 100x10
Set 3 : 120x10