…
Monday’s workout (from what I remember)
Decline Bench:
135x10x2
185x5x1
225x1x1
240x6x2
240x5x1
Decline Bench-Paused:
225x3x1
Dips Leaning Forward:
bwx8x1
bw+45x8x1
bw+80x8x2
T-bar Rows:
80x6x1
90x6x1
100x6x1
110x5x1
Wide-Grip Pullups:
bwx12x1
bwx8x1
bwx6x1
BB Skulls:
85x8x1
100x6x1
110x6x2
100x6x1
Laterals (machine):
70x10x1
80x8x1
90x8x1
100x7x1
Cambered Bar Curls (machine):
90x8x1
90x6x1
80x7x1
Duration: 60 minutes
…
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
Misc.
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
Shoulders/Arms
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
Back/Biceps
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
Chest/Triceps
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
Chest/Triceps
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
Cardio
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
TH & F Workout
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