2018-03-23 training log

Another day at The Gym Maui.

They didn’t have all the equipment I needed but that’s ok. I know what the goals are of my program, my exercise selection, so I can pick alternatives. The only catch is I don’t know what those will work out to be. So when I didn’t know, I just started empty and worked up doing sets of 10 reps until I hit a weight that felt good, then stuck with that for my prescribed sets.

For example, they didn’t have a hex/trap-bar, but they did have a Hammer Strength hack squat machine. First time using one, and man it was awesome! I started with the empty sled and just worked my way up. The sled itself was pretty heavy, and I really have no idea how much I was actualy moving — all weights are just using standard bar math (135 means a 45# plate on each side). Plus with the hack, I went pretty deep — after all that work I was really feeling it in not only my quads but my glutes. It was pretty cool. The Gym Maui is very much a bodybuilding oriented gym in terms of equipment and approach, and there’s something pretty cool about that in terms of the machines present. Hack squat – very nice.

Then I couldn’t good morning because there’s only 1 squat rack and it was taken up. No biggie; just did hyperextensions instead.

The leg press machine was different — straight and kinda like a pendulum dangle — moved through a plane of motion parallel to the floor. Hammer Strength, I believe. Again, just worked up in 10 rep sets.

On calves, I opted to use their seated calf raise machine because I could. Another Hammer Strength, and the design of it gave a really really good stretch. But then I remembered – I can’t afford to have sore/cramped calves because I have a wedding to participate in tomorrow! I couldn’t risk it so I shut it down after 4 sets. Still, it was a fantastic stretch and contraction, and if I wasn’t involved in the wedding ceremony, I’d have gone for it. 🙂

Curls were dropped down a bit in weight so I could use the fixed barbells. But that’s fine — going up would have been too much anyways.

Shrugs were in a smith machine, because it was free.

So, not 100% the same session as I’d normally do, but it still fit the bill for what I needed.

RP Physique, Mesocycle 1.1, week 4

  • Hack Squats
    • sled x 10
    • 95 x 10
    • 135 x 10
    • 185 x 10
    • 185 x 10
    • 185 x 8
    • 185 x 8
    • 185 x 8
    • 185 x 8
  • Hyperextension
    • bw x 10
    • bw x 10
    • bw x 10
    • bw x 10
    • bw x 10
    • bw x 10
  • Leg Press
    • plate x 10
    • 135 x 10
    • 225 x 10
    • 315 x 10
    • 315 x 10
    • 315 x 10
    • 315 x 10
    • 315 x 10
    • 315 x 10
  • Seated Calf Raises
    • 60 x 10
    • 60 x 10
    • 50 x 10
    • 50 x 10
  • Barbell Curl
    • 40 x 10
    • 60 x 5
    • 80 x 8
    • 80 x 8
    • 80 x 7
    • 80 x 6
    • 80 x 6
    • 80 x 6
  • Barbell Shrug
    • 225 x 10
    • 280 x 10
    • 280 x 10
    • 280 x 10
    • 280 x 10
    • 280 x 10
    • 280 x 10

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