GREAT WEEK SO FAR, BACK PAIN CAN'T STOP ME!
Updates will be sporadic from now through September as we get ready to open our new gym. It's official, Beyond Limits Training has signed it's lease for a new commercial gym facility at 4300+ SF. The crazy thing is that in 23 days we move! But, I must praise God for giving us this amazing opportunity and it's insane how it has all come together. We are in the thick of equipment/supply orders, construction and all during the busy season of fall.
LEGS & BACK TWEAK:
And this time during our second opening, our training is not slacking one bit! James is aiming to win the lightweight Naturalmania WNBF pro card, Terrell has set his sights on winning the lightweight Cardinal Classic, and I'm a year out from earning a WNBF top 5 medal at the Mid-America Pro. On to legs...
Squats
Just felt AWESOME! 315 is starting to feel light.
45 x 10
135 x 10
225 x 8
315 x 8
385 x 8 ----> PR at this weight!
Straight-Leg Deadlifts Ascending Sets
Warmed up then one giant ascending set upward with NO REST. Just enough time to add plates.
135 x 10
225 x 6
275 x 6
305 x 6
335 x 6
Giant Sets!!!
Needless to say this was the culprit of the back pain. Weights weren't heavy but my supporting hips and glutes pulled tight on the leg presses and no-go on the back!
Walking DB Lunge: BW, 45, 65, 75
High Stance Leg Press: 450, 630, 720, 770 ----> and made it to #6 with care and it wasn't happy
Leg Extensions: 115, 160, 190
Walking DB Lunge: BW, 45, 65
Rested, ibuprofen, heat, liniment, ibuprofen, liniment and back for some chest & bis:
CHEST & BIS:
This workout felt AWESOME besides some humbling on the chain presses. Workout Grade: A
Flat Bench with Chains
65 lbs of added chain but a link or two stays on the ground. Weights don't include chain.
45 x 10
135 x 8
175 x 6
205 x 3 ---> easy
245 x 1 -----> kinda surprised by the stall on #2. Work to do!
185 x 9
135 x 14
Incline DB Press
Shoulders didn't warm up till the 3rd set, then they felt GREAT despite the difficulty from all the chain presses.
55 x 10
85 x 10
95 x 8
95 x 7
- SUPERSET -
Fat Grip Barbell Curls
50 x 10
70 x 10
90 x 10
100 x 6
Incline Hammer Curls
35 x 10
40 x 8
40 x 8 + 2 alternating after 20 seconds rest
- TRIPLE SET -
Seated Cable Flys
37.5 for 3 sets of 10 for 2 second contraction
- TRIPLE SET -
DB Pullovers
50 x 10
65 x 10
90 x 10 ----> easy
EZ Reverse Curls
70 x 15
75 x 11
- SUPERSET -
Behind Back Barbell Wrist Curls
95 x 15
105 x 12
Updates will be sporadic from now through September as we get ready to open our new gym. It's official, Beyond Limits Training has signed it's lease for a new commercial gym facility at 4300+ SF. The crazy thing is that in 23 days we move! But, I must praise God for giving us this amazing opportunity and it's insane how it has all come together. We are in the thick of equipment/supply orders, construction and all during the busy season of fall.
LEGS & BACK TWEAK:
And this time during our second opening, our training is not slacking one bit! James is aiming to win the lightweight Naturalmania WNBF pro card, Terrell has set his sights on winning the lightweight Cardinal Classic, and I'm a year out from earning a WNBF top 5 medal at the Mid-America Pro. On to legs...
Squats
Just felt AWESOME! 315 is starting to feel light.
45 x 10
135 x 10
225 x 8
315 x 8
385 x 8 ----> PR at this weight!
Straight-Leg Deadlifts Ascending Sets
Warmed up then one giant ascending set upward with NO REST. Just enough time to add plates.
135 x 10
225 x 6
275 x 6
305 x 6
335 x 6
Giant Sets!!!
Needless to say this was the culprit of the back pain. Weights weren't heavy but my supporting hips and glutes pulled tight on the leg presses and no-go on the back!
Walking DB Lunge: BW, 45, 65, 75
High Stance Leg Press: 450, 630, 720, 770 ----> and made it to #6 with care and it wasn't happy
Leg Extensions: 115, 160, 190
Walking DB Lunge: BW, 45, 65
Rested, ibuprofen, heat, liniment, ibuprofen, liniment and back for some chest & bis:
CHEST & BIS:
This workout felt AWESOME besides some humbling on the chain presses. Workout Grade: A
Flat Bench with Chains
65 lbs of added chain but a link or two stays on the ground. Weights don't include chain.
45 x 10
135 x 8
175 x 6
205 x 3 ---> easy
245 x 1 -----> kinda surprised by the stall on #2. Work to do!
185 x 9
135 x 14
Incline DB Press
Shoulders didn't warm up till the 3rd set, then they felt GREAT despite the difficulty from all the chain presses.
55 x 10
85 x 10
95 x 8
95 x 7
- SUPERSET -
Fat Grip Barbell Curls
50 x 10
70 x 10
90 x 10
100 x 6
Incline Hammer Curls
35 x 10
40 x 8
40 x 8 + 2 alternating after 20 seconds rest
- TRIPLE SET -
Seated Cable Flys
37.5 for 3 sets of 10 for 2 second contraction
- TRIPLE SET -
DB Pullovers
50 x 10
65 x 10
90 x 10 ----> easy
EZ Reverse Curls
70 x 15
75 x 11
- SUPERSET -
Behind Back Barbell Wrist Curls
95 x 15
105 x 12
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