Training away my gay thoughts log.

John Ziegler · Mar 9, 2024

JeffGoldblumLips said:
Mar 1, 2024 - Chest/press. Added a few reps here and there.

Assisted Pull Up
-50x5
-40x4
-40x3

Low incline dumbbell press
75x9
75x7
75x7

Nautilus nitro plus pec fly
65x12
65x10

Life fitness vertical chest press
155x8
155x8
155x5
95x7

Cable Crossovers
20x11
20x12
25x7

Incline smith press
140x8
140x7 - Drop 90 x 5
140x5 - Drop 90 x 5

View attachment 49254

outrageous

Diesel59 · Mar 9, 2024

Mistake

JeffGoldblumLips · Mar 9, 2024

John Ziegler said:
outrageous

thanks player

JeffGoldblumLips · Mar 12, 2024

Mar 11, 2024 - Arms/Shoulders. Went to the gym across from work. It's mostly "precor" machines. Never used them before but they seem fine. The weight I move on these is way higher than at my normal gym so they must be a little more mechanically advantaged.
The leg machines all fit me well which is huge for me. They have two free-weight areas with separate db racks.
The best part was I went during peak after-work gym hours and it was "busy" for maybe an hour tops. By the time I was doing cardio the place was pretty empty.
Pretty stoked on it. I can bypass rush hour traffic on Monday's now. Such a peaceful, post workout, no traffic commute.

Did a shit ton of volume and 20 min of stationary bike.

Chest supported lateral raises
20x13
20x9

Chest supported rear delt raises
15x8 -
15x10
15x10

Chest supported front raise
15x13 - 20s in use
20x6
20x8

High incline dumbbell press
70x6
70x6

Precor fts glide cable tower crossbody extensions
30x13
30x14
30x8

Precor single arm preacher curl
25x8
25x5
25x6

Overhand preacher curl
25x8
25x10
25x9

Incline cambered bar skull crushers
45x10
45x12
45x8

Fat grip bicep rope cable curls
50x10
50x10

Precor cable tower v grip overhead tricep extensions
110x13
120x8
120x10

Incline dumbbell curls
20x6 Weight
20x8
20x8

Precor seated dip
120x12
120x15

Dips
10
8

Diesel59 · Mar 12, 2024

JeffGoldblumLips said:
It's mostly "precor" machines. Never used them before but they seem fine.

They're pretty standard and reliable from what I've seen.

JeffGoldblumLips · Mar 13, 2024

Mar 12, 2024 - Chest/push. 75s moved easy enough I'm going to start pushing the 80s around. Feel embarrassed to admit but that will be the heaviest DBs I've ever used.
The high incline before the vertical press felt great. Didn't get many reps with the smith press but it made my chest light up on the vertical press. It felt like I could feel every fiber in my chest getting involved. Like the way Joesthetics chest used to look when it rippled. Felt like my shit was doing that while I was pressing.

Low incline dumbbell press
75x9
75x10
75x5

Body Masters seated chest fly
115x7
115x8
115x6

Dips
12
10

Incline bench cable tower fly
30x10
30x8
30x7

Bench supported cable press
20x12
20x7
20x7

High incline smith press
140x5
140x5

Nautilus nitro plus vertical chest press
140x9
140x6

Nautilus nitro plus pec fly
65x8
65x7

JeffGoldblumLips · Mar 13, 2024

Mar 13, 2024 - Legs. Added weight to a few lifts. Added reps to others. Tried out the new glute ham, it's alright, normal back extension is better for me. Dig the pit shark belt squats. New favey.

Legend fitness plate loaded standing calf raise
140x13
180x9
180x9
180x8

Arsenal strength hip thrust
250x15
250x8
250x10

Real Leader plate loaded donkey kick back
35x10
35x10
40x10

Nebula prone leg curl
70x6
70x7
70x6

Hammer strength motion glute/ham
0x10
0x10

Pit shark belt squat
90x6
180x10
230x11
230x

Tib raise machine
15x10
15x8
10x10

Yano · Mar 13, 2024

Yano · Mar 13, 2024

JeffGoldblumLips · Mar 13, 2024

Yano said:

Dude is handing out headaches. These are the years dbol is making waves in the nfl if I'm not mistaken.

JeffGoldblumLips · Mar 18, 2024

Mar 16, 2024 - Back/Pull. Good lifts, felt strong. I meant to use the assisted pull ups as a warm up but it became a lift, kind of. Should have used -70 or something.

Assisted Pull Up
-50x5
-40x5
-40x5

Reverse grip pulldown
140x9
140x8
140x8

Nautilus leverage high row
80x6
80x6

Rodgers 3-way row underhand grip
135x9
135x8
135x

Nautilus nitro plus mid row single arm
125x6
125x6
125x6

Hammer strength plate loaded pullover machine
55x9
55x9
55x6

Single arm dumbbell rows
65x8
65x7
65x8

JeffGoldblumLips · Mar 18, 2024

Mar 17, 2024 - Chest/Push. Put up the 80s for the first time. I keep forgetting to move the nitro plus vertical press to the first or third movement. It converges very nicely but I always put it last.

Low incline dumbbell press
80x7
80x7
80x5

Body Masters seated chest fly
115x7
115x7
115x5 - drop
70x12

Hammer strength plate loaded iso wide chest
90x10
115x9
115x8

Incline bench cable tower fly
30x7
30x6
20x9

Nautilus nitro plus vertical chest press
155x7
155x6
155x9

Nautilus nitro plus abdominal
125x10
125x7
125x6
80x10

JeffGoldblumLips · Mar 22, 2024

Mar 18, 2024 - Legs. First leg day at the new gym by work. Didn't feel too intense as I was getting a feel for all these machines for the first time but I ended up being sore as fuck for 3 days after.

Precor adductor machine
110x10
110x13

Precor hack squat calf raises
90x10
70x8
70x8

Precor prone leg curl
60x12
70x10
70x6

Bulgarian split squats
20x6
20x8
20x10

Precor leg extension
90x12
100x10
100x10

Precor angled leg press
90x10
140x9
140x10

Precor angled leg press single leg
0x6
0x7
0x10

Goblet squats
60x10
60x10

Behind back barbell wrist curls
40x12
40x10

JeffGoldblumLips · Mar 22, 2024

Mar 21, 2024 - Shoulders/Arms - Need to remember to start arms with tricep movements. My right elbow felt sore as fuck during the cable curls but by the time I got to incline curls it felt fine. Only odd thing I noticed was later in the day I felt tightness inside my bicep were it goes into the armpit.
I stretch my biceps out before training them but I guess I'll have to focus on the pecs and triceps as well.

Body masters seated rear fly
70x9
70x9

Chest supported lateral raises
20x8
20x9

Hammer strength iso shoulder press
80x10
80x8

Cable tower bicep curl
20x8
20x10
20x8

V grip overhead cable tricep extensions
65x11
65x10
65x8

Incline dumbbell curls
20x12
20x8
20x7

Incline cambered bar skull crushers
50x14
50x8
50x12

Nautilus nitro plus preacher curl
110x8
110x6

Nautilus nitro plus preacher curl single arm
50x8
50x6

JeffGoldblumLips · Mar 23, 2024

Mar 22, 2024 - Pull/Back. Added some hamstring work to give them some attention without adding to my leg day. I have another push day before my leg day so these sdls shouldn't take anything away.

Thick bar pull up
0x3
0x5

Nautilus leverage high row
80x7
80x6

Dynamic fitness plate loaded t bar row
80x5
80x5 - Drop set next set
50x8

Reverse grip pulldown
140x8
140x7
140x7

Smith stiff leg dl - 1 PPS
90x5
90x6
90x7
90x8 - Close grip / fast tempo
90x12 - Fast tempo conventional

Chest supported dumbbell rows
60x6
60x7
60x5 - Drop set next set
35x7

Rodgers 3-way row underhand grip
135x7
135x6

JeffGoldblumLips · Mar 23, 2024

Mar 23, 2024 - Push/Chest. Little sleepy today. Decent lifts. Bits of progress on some lifts. Leverage press and seated fly I backed off the weight.

Assisted Pull Up
-50x5
-50x0

Low incline dumbbell press
80x8
80x5

Incline bench cable tower fly
30x11
30x11
30x8

Incline smith press
140x8
140x7
140x6
90x Amrap
50x Amrap

Nautilus nitro plus vertical chest press
155x8
155x6
155x8

Body Masters seated chest fly
85x7
85x6
85x4 - Drop next
55x Amrap

Nautilus leverage seated chest press - shortened the arm length
70x9
70x7
70x

Dips
10
8
8

JeffGoldblumLips · Mar 30, 2024

Mar 30, 2024 - Calves and Glutes. Little one to ease back in after a week off. finished with 15 min recumbent bike.

Legend fitness plate loaded standing calf raise
165x14
165x9
165x10

Arsenal strength hip thrust
250x16
250x8
250x10

Real Leader plate loaded donkey kick back
35x7
35x8

JeffGoldblumLips · Apr 4, 2024

Apr 3, 2024 - Back/pull. First back day in a while. Pull ups are progressing but the rest of my lifts are about where I left them. Tagged on some glutes at the end.

Pull Up
4
4
-40x5

Single arm cable pulldown
55x10
55x7
55x5

Bent over row smith
140x9
140x6
140x8

Nautilus leverage high row
80x5
80x4

Rodgers 3-way row underhand grip
135x8
135x6
135x6

Dynamic fitness plate loaded t bar row
70x8
70x6
70x

Bulgarian split squats
0x8
0x10
0x10

Bro Bundy · Apr 4, 2024

jeffgoldblumlips vs jeffgoldblumwork

JeffGoldblumLips · Apr 4, 2024

Bro Bundy said:
jeffgoldblumlips vs jeffgoldblumwork

I'm the best one. That other dude dumb as hell.

Training away my gay thoughts log.

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