Had a mediocre upper back and shoulder workout a few days ago, didn't log, but only eventful thing was trying Landmine 1-arm overhead presses, worked up to 145x5 per arm(125 + estimated 20 lbs. of bar weight in hand), but that was about it, took the day pretty easy aside from that.
Legs and chest for a pretty simple "get my ass back in gear" session last night, lots of sets, lower reps, medium weight, just hammering things home again to get back in the groove -
Dumbbell flat bench press -
1x5 @ 50 lb DBs
1x5 @ 75s
10x5 @ 100s
Alternated with barbell squats to parallel -
1x5 @ empty bar
1x5 @ 135 lbs.
1x5 @ 225
1x2 @ 275
10x5 @ 315
Felt easy enough, just keeping up with the squats again after the layoff for a bit
Also, did 5x20 band pull-aparts between the alternating squat/bench sets as well for good measure.
Close-grip flat barbell bench press -
2x20 @ 135 lbs.
Lying down plate-loaded leg curls -
2x20 @ 130 lbs.
Hanging knee raises -
Wrapped up with something different, heard of some Westside trainees who do hip belt squat walks for some added lower body stability work, basically, attach the hip squat belt to the EZ curl bar, squat it up about 6-8", then talk a walk with it. Definitely hits the glutes, abductors/adductors and lots of small musculature with it, did a 200 ft. walk with 220 lbs. and 150 feet with 290 lbs. before the belt kept slipping off, need to re-thread the whole thing again to keep it solid for next time.
Will be doing some upper back and event work tomorrow or Wednesday, getting in some tire flips, sled drags and stone work whenever I get back in again. Weight is officially down to 211 and holding now, feels weird to be this "small" but fat loss is still going slow but steady so it's moving in the right direction. A few more months of clean eating and then it'll be time for putting on some quality mass again in the winter!
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous