waitlifter82’s journal

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

I was strong on decline, but was tired after it

Decline Bench:
95x20x1
135x5x1
175x1x1
205x1x1
235x5x4

Incline Bench:
135x8x1
176x8x2

DB Incline flys:
50x10x1
55x10x2

Vertical Chest Press Machine:
200x8x1
250x8x1
260x8x1

BB Skulls:
85x8x1
90x8x1
95x8x1

Cable Extensions:
70x8x1
80x8x1
80x6x1
70x10x1

+stretching

Duration: 60 minutes

Good stuff
Cardio:
1/7 mile walk
2 mile run (14:50)
1/7 mile walk
12 minutes on elliptical
+stretching

 Duration: 50 minutes

I forgot to post Tuesday’s Back/Biceps workout and am not even going to bother trying to remember it.Today’s workout was decent - I’ve plateaued with shoulders, but CG continues to climbBB Military:45×20x195×5x1135×5x1145×5x1150×5x1155×5x1135×3x3 (paused on chest)CG Bench - Paused:135×8x1155×5x1175×5x1195×4x1 (PR)175×5x2Hammer Strength Shoulder Press:160×12x1200×10x1220×8x1+ 3 sets of laterals, 3 sets of rope extensions, 20m on the elliptical + stretchingDuration: 65 minutes

…

Decline Bench:
95x13x1
135x8x1
175x5x1
205x5x1
235x4x4

Incline Bench:
135x8x1
165x8x1
185x8x1

Upright Chest Press Machine:
220x10x1
260x10x1
280x8x1

Fly Machine:
180x8x1

Fly Machine:
200x7x1

Fly Machine:
180x8x1

BB Skulls:
85x8x1
90x8x1
95x8x1
100x6x1

Cable Extensions:
80x8x3

+ 10m elliptical +stretching

Duration: 65 minutes

Bout time I start posting again.  FYI, the indoor track is 1/7 miles

Jog:

1/7 mile warm-up walk 
1.5 mile run1/7 mile walk
1/7 mile ’sprint’ x4
1/7 mile cooldown
10 minutes on elliptical + stretching

 Duration: 50 minutes

Hang Cleans:
111x5x2
155x3x1
165x3x1
175x3x1
155x3x1

Chins:
bwx10x3

Straight Arm Lat Pulldowns:
65x10x1
70x8x1
75x8x1

Hammer Strength Row Machine:
110x16x1
150x6x1
140x6x1

DB Curls:
40x6x1
45x5x1
40x5x1

Cambered Bar Curl Machine:
80x5x1
70x7x1

+ abs & stretching

Duration: 60 minutes

I forgot to post this workout this morning. Hopefully, I can remember the numbers.

Decline Bench:
95x15x1
135x5x1
175x5x1
200x5x1
215x5x5

Incline Bench - Short rests:
135x12x1
155x10x1
165x10x1
165x8x1

Upright Chest Press Machine - Short Rests:
160x20x1
240x10x1
260x8x2

Fly Machine:
160x8x1
180x8x1
200x8x1

BB Skulls:
85x8x1
95x8x2
85x8x1

RG Cable Extensions:
55x10x1
65x8x2

+stretching

Duration: 60 minutes

cardio:
xxxx40mx1

+stretching

Duration: 50 minutes

My shoulders are still achy & sore from Monday’s chest workout, so military’s were light. Surprisingly, CG Bench felt very strong.

Military - Smith:
65x20x1
115x5x1
135x5x1
155x5x5

Arnolds:
50x8x1
50x6x1

Side Lateral Machine:
60x10x1
70x10x1
80x5x1

CG Bench - Paused:
135x5x1
160x5x1
170x5x1
180x5x1
185x5x1 (PR)

OH DB Extensions:
70x12x3

+ lots of stretching

Duration: 50 minutes