05 Jul Tucker Loken – Week 7 – Mecha Tuckzilla

I wish I had a better story for why I had to deviate from my normal plan this week… But I don’t. I’m not happy about it, but I wasn’t much of a 1020powerbuilder last week

I slept funny last weekend. That’s all I can deduce to what caused my neck pain. I woke up and my entire upper back and neck were so locked up I couldn’t move my head to one side. There was no way a squat bar was going on my back, and even thinking about bench pressing and stuff like that didn’t sound very appealing.

However, I still managed to have a kick ass week and workouts. I just gave in and literally did all machine work, and it was awesome. I did some pre-haust, drop sets, super sets etc. Just a good old fashioned pump, and my body feels much better this week. Getting my blood moving helping loosen me up a little bit and I made an emergency tissue appointment to help me out as well.

 

Chest –

Machine pec deck 3×15

Incline Hammer Strength press 4×12,10,8,8 followed by drop set

Flat machine press 3×12,10,8

Dips 3xbodyweight to failure with 30 seconds rest in between

Low pulley cable pec flies 3×15

 

Legs –

Seated calf raises 4×20,20,15,15

Leg extensions SS w/ Leg curls 3×15,12,10

High rep leg press with feet low for quad focus 4×15

Hack squat 4×12,10,8,8 followed by drop set

Triple set – lunges down to the single leg hamstring curl machine, then lunges back to the GHR machine. I didn’t keep track of reps on anything, just took it to fatigue and called it a day.

 

After a couple workouts my back/neck started to loosen up and I started using some dumbbells

 

Back –

Lat pulldown 4×12,10,8,8

DB rows 3×10,8,6

Chest supported rows 3×12,10,8

Cable low rows 3×15,12,10

Reverse grip pulldown 3×15,12,10

Cable lat pullover SS w/ DB lat pullover 3×12,10,8