So started a new block called daddy gains. Gained a beautiful son last Tuesday. First time back in the gym since:
Incline press machine:
Lightx10
Heavierx15
Heaviestx3x10 - great pump. Adjusted machine to get a deep stretch.
Lat pulldowns:
74x15
80x3x10
Nice 30 min session and got right back home to change a diaper
W1D2:
Not so sick anymore but still have a bad cough
Incline bench:
60x6
70x10
80x3x6
Myo reps:
80x4+2+2F
V grip pull-ups:
BWx10
BWx8
BWx7
Myo reps:
BWx5+2+2+2F
Reverse walk on an off treadmill - 10 min
Leg extension:
36x30
45x30
54x30
63x30
Squat:
60x8
100x5
140x3
160x2
180x1
200x1 - wasn’t bad at all. Form was better and it was probably RPE8ish. Got my fix, next week I’ll do higher reps with 120ish beltless
W1D1:
Calling it week 1 again. Still a little sick.
walk 20 min
Backwards walk on an off treadmill: 10 min. Knees liked this.
Reverse hypers 3x15
Jefferson curls:
20x10
30x10
40x10
50x10 PR
Deadlift:
60x8
100x5
120x2x10 - decent
Leg extensions:
Very light 5x30 - weight went up every set
Leg press:
60x10
100x10
140x10
170x10 - felt decent for my knees, but started getting a headache so called it a day
W5D2:
incline walk 25 min
Reverse hypers 3x15
Jefferson curls:
15x8
35x3x10
Deadlift:
55x5
95x5
105x12
110x12
115x15 - felt decent
Leg extension:
Very light weight for 5 sets for 30. Raised weight a little each set
Wanted to see how squats felt.
Squat:
60x8
100x8
140x2
Put a belt on
140x5
160x3
180x1 - knees actually felt 100% okay during squats. Back said I should call it a day at 180. Still not bad at all for not squatting for the past 2.5 months. I'll see if squats consistently feel okay on my knees and if so will try to program them back in.
