SAN's journey to the dark side.

strongassnurse

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Well only hitting the gym once today, so I decided to up the anti on cardio for the one session. I biked there and back, which is 5 miles both ways. AVG HR on the way (FML), AVG HR on the way back, (Am I having a heart attack?) Might not seem like a ton for some, but If I do a bike at the gym for cardio, I usually do about 2-3 miles total.
Workout
Abduction/Adduction machine-100lbsx10,10,10
High bar squats-365x5 sets of 5
Hack squat-3ppsx 3 sets of 5
Very large defecit RDL with a 75lb dumbellx 4 sets of 10 (tried using this as more of a stretch/to loosen up my lower back, but ended up getting a ridiculous pump from it in the low back and glutes.
Standing calf raise machine-300lbsx10,10,10
Post workout meal- 1lbs of boneless skinless chicken breast, 1/4 homemade fat free pumpkin pie, loaded with fat free whip topping, 2 cups of fat free milk.
 

DevilDoc87

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I just upped the ante of my cardio to an hr as well
 

strongassnurse

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I just upped the ante of my cardio to an hr as well
Nice DD, I've been pretty much sticking to 10 min before my gym sessions if I hit two in a day, then just upping it to 15 on the days I just do one as I usually have to work on them days and I'm on my feet for 12 hrs. I have just been trying to increase the intensity of my cardio slowly but today I guess I just felt like having a damn stroke I guess lol
 

DevilDoc87

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Ah yeah that’s understandable .. two a days are intense added to your long hours etc.. I’m surprised you got the energy
 

strongassnurse

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Ah yeah that’s understandable .. two a days are intense added to your long hours etc.. I’m surprised you got the energy

We'll that's one of the pluses of having no life besides work and the gym, on my days off I pretty much eat, sleep, and workout and that's about it.
 

Gibsonator

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We'll that's one of the pluses of having no life besides work and the gym, on my days off I pretty much eat, sleep, and workout and that's about it.

you forgot fukk, i was gonna say what else is there to do but you failed
 

strongassnurse

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We'll yesterday was rough. Spent 9 hours in a car driving back and forth to see my nephew in the ICU. Back cramping and painful the whole damn time. I had initially decided not to go to the gym, but got home and naturally changed my mind. Glad I did though!workout went like this.
Elliptical 15 min avg Hr 145
Hammer strength pullovers-3ppsx5 sets of 10
Leg curl-100lbsx 5 sets of 12
Pull-down-100lbsx 2 sets of 15
Machine row-220lbs 5 sets of 12
Conventional deadlifts-405X10,5
Face pulls45lbs X6 sets of 20
Db side raises-35lbsx6 sets of 10
BB curl-70lbsx25,15,10
Cable preacher curls-45lbs 4 sets of 12
OH db press (L arm only)-10lbs 6 sets of 10
It was a really long (3hrs) but good workout! Hit chest, triceps, and shoulders today. Weight is hitting 235lbs in the a.m. the last couple days so things are still moving in the right direction!
 
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DevilDoc87

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Damn sorry about the nephew San.. hope he gets out of there soon..
 

Jin

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DL 10@405 is real good brother. Nice work.
 

strongassnurse

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DL 10@405 is real good brother. Nice work.

Thanks Jin! Strength is increasing nicely! The way things are going 8-10@455 should go down by the end of the cycle. 10@405 got cut short due to a Pec cramping up, but easy fix just need to grip a touch wider.
 
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strongassnurse

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pull day today
pull down with uni-lateral handles (neutral grip)-160x4 sets of 8.
chest supported cable row-50lbsx15,80lbsx10,10,10
45 degree back raise-25lb platex 4 sets of 10
seated db curl-25lbsx12,12,12,10
ez bar curl-60lbsx10,10,10
chest supported prtl rear delt raise-50lbsx25,22,18,18
super set with
db side raises-20lbsx 4 sets of 10
I work tonight so no cardio, I'm on my 3rd day of work so weight was down a little this morning, woke up at 232, comparitavely on my last day off of work I woke up at 236, but i've got the next 3 days off so i'll be pushing food and training hard.
 

strongassnurse

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Push day
Cardio, 10min on the recumbent bike, avg Hr 135
Face pull from the low pulley leaning on an incline bench-20lbs 4 sets of 20
Upright row on a pulley machine-40lbs 4 sets of 20
Incline bb bench-225lbsx8,8,8,10
Pec machine-50X12, 100X8,8
Reverse grip push down she on a lot pull-down machine-25X20,15,15
Oh db extension done unilaterally-20X 3 sets of 15
Lying leg raisesx20
Stress ate doughnuts the last two days after work... back on track now, but it made for some super full muscles tonight lol
 

strongassnurse

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Legs today
Stair stepper-15 min avg Hr "death"
Leg press-200lbsx 15,15,15
Standing calf raise-300lbsx 8,8,8
High bar squats-315X12,12 ( hip flexors felt like they were going to tear off so I cut it there)
Leg extensions-50lbs10,10
Reverse hyper-50lbsx10,10,10
Seated hamstring curl-100lbs15,15,15
Besides my hip flexors being really tight, which happens anytime I'm not doing lunges, and for some reason leg presses exacerbate the issue.. everything is feeling great! Doing hams by feel right now on my leg day, keeping them in on my back day all the time and adding them to leg days as recovery allows.
 
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