Thursday, December 12, 2019

Lower body - squats

Thurs, 12 Dec 19

Squats: 135x5, 225x5, 275x5, 315x5, 335x5, 315x5
RDL (deficit): 225x3x5

Today went well.  The weight didn't seem as heavy, although I did find myself short of breath by the end.  (but I am fat and out of shape).

My sessions have been quite random due to my work schedule, and I probably won't get any time in after next week until the new year.

Monday, December 9, 2019

Upper body - pull

Weds, 12 Dec 19

Bent over rows: 135x10, 185x10, 205x10, 215x6, 225x5
Face pulls: 70x10, 80x10, 90x10, 100x10, 110x10
Ez bar curls: 75x4x10
One arm cable fly: 30x12, 40x12, 50x12, 50x12, 40x12
Rack pull at knee: 225x4x10

Getting back into the groove.  Dropped some rows and added rack pulls.

Friday, December 6, 2019

Lower Body

Fri, 6 Dec 19

Squats: 135x5, 225x5, 275x5, 315x5, 335x5, 315x5
RDL: 225x3x5

Found these hard today.  This week was pretty hard as I was working off-site most of it and the weekend as well.  So, only managed two workouts.  Upper push on Tues, and today's squats.


Wednesday, December 4, 2019

Upper body - push

Weds, 4 Dec 19

Bench: 135x5, 185x10, 205x3, 205x5, 185x10
Standing DB Press: 35x2x10, 40x2x10
CGBP: 135x2x10, 135x4, 135x8
Cable rope overhead tricep extension: 80x2x12, 80x8, 70x8

Bench was down a little from last week, but everything else went up.


Thursday, November 28, 2019

Lower body

Thurs, 28 Nov 19

Squats: 135x5, 225x5, 275x5, 315x5, 335x5, 315x5
RDL (deficit): 225x3x5

Today's lower body session went well.  Squats were hard, but I was able to maintain a brisk speed.  My old hernia scar area is still causing me discomfort.  The RDLs were heavy - deliberately so.  I managed 3x5.  These were performed standing on a 45 lb rubber coated weight and 2x25 lb rubber coated weights.  Probably around 8 inches of deficit.  I got a real good stretch on my hamstrings and glutes and could even feel a bit of burning in my traps right out of the gate.

Wednesday, November 27, 2019

Upper body - pull

Weds, 27 Nov 19

Bent over rows: 135x10, 185x10, 205x10, 215x6, 225x5, 215x4
Face pulls: 70x10, 80x10, 90x10, 100x10, 110x10, 120x10
Ez bar curls: 75x5x10
One arm cable fly: 30x12, 40x12, 50x12, 50x12, 40x12

Went well.

Tuesday, November 26, 2019

Upper Body - Push

Tues, 26 Nov 19

Bench: 135x10, 185x10, 205x4, 215x2, 185x6
Cable Rope Tricep Extension: 60x15, 70x15, 80x12, 70x15
CGBP: 95x15, 115x3x10
Standing DB Press: 35x10, 35x9, 35x7

Went pretty good - I got stuck under the pin on the last rep of the first 185x10, but managed to keep it together and get it on the pin.  I think I scared one of the trainers, so I put the safeties on after that set.  It did take quite a bit out of me trying to keep from having the bar collapse, and my subsequent sets had less reps than planned.  Everything else went well.