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Message: <blockquote data-quote="Mannahnin" data-source="post: 9810586" data-attributes="member: 7026594">Wednesday evening Nov 26 went with a set of exercises intended to be complementary to the previous night.<ul> <li data-xf-list-type="ul">Machine triceps extensions 87.5x28, 90x25 +80x10, 90x24 +80x10.  Advanced weight on the first set, reps on the second and third, compared to last time.</li> <li data-xf-list-type="ul">Lat pulldowns (narrow grip) 105x18, 120x12 +3 (rest pause), 120x10 +105x7 + 90x7 (drop sets).  Added 2 reps on the opening set but dropped reps on the second and third compared to last time.  Not sure whether just weak from lingering traces of illness or screwing up on my form somehow?</li> <li data-xf-list-type="ul">Machine overhead press 45x18, 60x12, 60x9 +45x4 +30x5 (drop sets). Advanced reps on set 1, held steady on 2, lost a little ground on set 3 but added more reps in the drop sets.</li> </ul>I think I'm going to try to mostly program these six exercises for a couple of months, with at least one heavy leg exercise on the weekends as I have in the past. I'm trying to be more consistent on my exercises than I have been earlier this year at PF, and buckle down on progressive overload. Also trying to eat a little more to support moderate weight gain for growth.Friday late morning Nov 28:<ul> <li data-xf-list-type="ul">Smith inclined barbell bench 70x21, 90x11 +80x6, 90x9 +80x4 +70x5. Dropped a rep on the opening set but added a rep on set 2 and two reps on 3. Progress!</li> <li data-xf-list-type="ul">Machine biceps curls 60x22, 70x22, 70x21, 70x19 +60x7 +50x8. Advanced weight on opening set, steady on reps set 2, added a rep set 3, and two reps on set 4.</li> <li data-xf-list-type="ul">Machine rear delt flies 82.5x15, 80x15, 70x16. Added weight all three sets and a rep each on sets 2 and 3.</li> </ul>Sunday morning Nov 30:<ul> <li data-xf-list-type="ul">Smith inclined barbell bench 70x22, 90x11 +80x5, 90x9 +80x5 +70x5. Added a rep back on the opening set, dropped one on set 2, added one on set 3.  Pretty steady.  I did feel like my form/tempo was slightly better this time, though.</li> <li data-xf-list-type="ul">Machine biceps curls 60x24, 70x23, 70x22, 70x21 +60x8 +50x9. Added 2 reps on opening set, steady on reps set two, 1 each on sets two and three, and a total of 4 reps on set four.</li> <li data-xf-list-type="ul">Machine rear delt flies 82.5x16, 80x16, 77.5x16. Added weight on the third set and a rep to all three sets.</li> <li data-xf-list-type="ul">Hack squat 105x14, realized the stops were set so I wasn't getting as deep and removed those.  125x10, 125x15 at full depth. Last did those Nov 16 before I got sick, but I added 2 reps on the opener, 1 on set two and 2 on set 3.  Got some good wobbliness and later soreness.</li> </ul>I'd like to do triceps, pulldowns, and overhead press tonight, but we'll see what fits in the schedule. I kind of like the shift to offset triceps by a day from my inclined bench.  I also like adding the rear delt fly to my regular rotation because (as I think a lot of people have) my front delts do seem significantly more developed than my rear.  I suspect one reason my chest isn't more developed is that my front delts naturally take on more of the load than I want them to.</blockquote>

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