waitlifter82’s journal

This was the first time doing deadlifts in about 6 months, so I took it easy (they felt heavier than they should have). My back seems to be doing well, so I’ll increase the poundage next week.

Deadlift - barbell:
135x5x2
225x5x1
275x3x1
295x3x3

OH Squats:
89x5x1
109x5x1
119x5x1
124x5x2

Leg Extensions:
195x8x2
210x8x2

Leg Curls:
110x6x1
120x6x2

Rope Crunches:
80x12x1
90x12x1
95x8x1
90x10x1

Leg Tucks:
bwx20x3

Duration: 60 minutes

Solid workout after a nice break

Decline Bench:
45x30x1
135x8x2
185x5x1
205x1x1
225x6x3

Wide Grip Pullups:
bwx10x3

T-bar rows:
45x6x1
90x6x1
100x5x1

Dips Leaning Forward:
bwx8x1
bw+45x8x1
bw+70x8x2

Lateral Machine:
70x10x1
80x10x1
90x8x1
100x5x1

Cambered Bar Curls:
80x8x3

BB Skulls:
85x10x1
95x6x1
105x6x2

+stretching

Duration: 60 minutes

Bout time I started posting again.

I finally OH squatted my bw - good stuff (I used olympic weights. Hence, the weird numbers)

Deep OH Squats:
45x10x1
89x5x1
111x5x1
131x3x1
143x3x1
153x2x1
163x1x1 (PR)
133x3x1

+20mins on the elliptical

Duration: 60 minutes

Here are today’s highlights…

Standing Military - Full ROM and paused:
45x10x1
89x5x1
109x5x1
124x5x1
133x5x1
133x3x1
138x3x2

CGBP:
135x5x1
165x5x1
185x5x1
205x5x1
185x5x3

+ some cable extensions, curls, and running a mile in 6:32

Duration: 70 minutes

Cleans - good
Pullups - bad

Cleans:
111x5x1
155x2x1
175x2x1
185x2x1
185x3x1
165x3x1

Pullups:
bwx6x1
bw+35x6x1
bw+45x5x1
bw+35x5x1

Straight Arm Lat Pulldowns:
70x8x1
75x8x1 (PR)
75x6x1 (PR)

+abs+some curls + 12 mins elliptical

Duration: 60 minutes

I also ran 3 miles in 22:46 yesterday - I did not enjoy it one bit!

Decline Bench - Paused:
95x10x1
135x5x1
185x2x1
205x1x1
225x1x1
245x1x1
255x1x1
265x1x2

Incline Bench:
185x8x4

Dips:
bwx20x1
bwx25x2

BB Skulls:
85x8x1
95x8x2
95x6x1

Cable Pushdowns:
70x10x1
80x8x2

+stretching

Duration: 65 minutes

bleh

Decline Bench:
95x12x1
135x5x1
175x2x1
210x1x1
240x4x4

Incline Bench:
155x8x1
175x8x1
185x8x1
185x6x1

Incline DB Flys:
55x10x2

BB Skulls:
85x8x1
95x8x2

Dips:
bwx20x3

+12 mins on elliptical

Duration: 60 minutes

1/7 mile walk
1 mile run (6:35)
1/7 mile walk
1 mile run (7:29)
2/7 mile walk

15 minutes of elliptical + stretching

 Duration: 50 minutes

Combining Thursday’s workout with today’s. Both of them were better than average workouts.

I know I can get more on box squats, but my back always feels iffy.

Standing Shoulder Press - Full ROM, bar to chest:
89x5x1
111x5x1
121x5x1
131x5x2

CGBP - Paused:
135x5x1
155x5x1
175x5x1
190x5x1 (PR)
175x5x2

Box Squats (~ 1” above parallel):
135x5x1
225x5x1
315x5x1
345x5x1
385x3x1
415x3x1
425x3x1

ATG Squats - Paused:
225x1x1
225x1x1
255x1x1
275x1x1

OH Squats:
89x1x5
109x1x5
119x1x5
124x1x5

+ some other trivial exercises + running 1 mile in 7:08 + 12 mins on elliptical

Duration: 120 minutes

Yesterday’s workout - it was decent

Cleans:
111x5x1
155x5x1
155x3x1
170x3x1
180x2x1
190x2x1
155x3x1

Hammer Chins:
bwx15x1
bwx10x2

+ some other back + bicep exercises

Duration: 65 minutes