Weds, 28 Dec 16
Bench: 135x2x15, 185x10, 205x5, 225x5, 245x5x5
Repeated my last workout. Still pretty heavy. Will repeat again.
Mon, 31 Oct 16
RDL: 135x10, 225x10, 315x3x5
Leg Press: 90x10, 180x20, 270x10, 360x3x10
Single Leg Extension: 70x10, 80x10, 90x10, 100x10, 110x10
Adductor machine: up to 205x3x5.
Leg felt a little tender today so I took it easy. I added the adductor machine as my adductors seem awfully flabby, and that's part of my weak area. So this should hit the entire leg. It's funny how I need four separate exercises to replace the back squat. Five if I gave a crap about calves.
Fri, 28 Oct 16
Bench: 135x20, 185x2x10, 215x5, 235x3, 245x2, 255x2x5
CGBP: 185x5, 185x2x10
Bench was heavy. I accidentally did 255 instead of 250. I'm ok with that. Tried my Fat Gripz for the CGBP work at the end. Felt good even though it adds to the ROM.
Tues, 18 Oct 16
OHP: 45x10, 95x2x10, 115x5, 125x3, 135x2, 145x3x5
Cable Butterfly: 22.5x15, 27.5x10, 32.5x10, 37.5x3x5
Cable Crossover: 22.5x15, 27.5x10, 32.5x10, 27.5x3x5
Face Pulls: 52.5x20, 62.5x15, 72.5x10, 82.5x3x5 (supersetted with...)
Rope Push Down: 52.5x20, 62.5x15, 72.5x10, 82.5x3x5
Sat, 8 Oct 16
Bench: 135x20, 135x3x10 (close grip), 185x10, 215x2x5, 225x2x5, 235x5, 245x3x3
Bench press went well but I think I will only add a rep rather than more weight. The weight still feels pretty heavy on my shoulders. I feel more comfortable if I could get more reps.
Thurs, 28 Jul 16
Bench: 135x2x5, 185x2x5, 205x2x5, 225x5, 235x2, 245x5, 235x4x5
Squats (high rep): 135x2x10, 225x2x10, 255x2x10, 225x2x10, 135x2x10
Bench weight is too heavy for 5x5. Dropped back by 10. Squats were snappy and fast. Felt like hard cardio!
Wed, 20 Jul 16
Squats: 135x10, 225x2x5, 295x2x5, 395x5, 315x2, 325x5x5
Good session. Added 10 lbs to the bar and powered through. The last set was hard but didn't get grindy. It was more like fast singles lol. (enough time to take a deep breath at the top) I will bench heavy tonight.
Mon, 18 Jul 16
Bench: 135x10, 155x10, 175x10, 185x2x5, 195x2x5, 185x5, 185x3, 175x5
Phew! I decided to add some more bench today. I'm going to see if (nearly) every day benching helps. I'll mix it up between heavy low reps and high rep lighter stuff.
Sat, 2 July 16
Squats: 135x10, 225x2x5, 275x2x5, 295x2x3...
Squat walkouts: 315x3x15 (sec), 365x3x10 (sec), 405x3x10 (sec), 445x3x10 (sec), 495x3x10 (sec)...
Squats: 305x3x5, 3.
Worked out from home today. My small belt really digs into the fat below the navel lol. Did really well in the walkouts, no dizziness. Once I got back into the squats the belt really became painful and I ended up messing around with it and ended up stopping. I'll redo it without the walkouts next time.