Weds, 28 Dec 16
Bench: 135x2x15, 185x10, 205x5, 225x5, 245x5x5
Repeated my last workout. Still pretty heavy. Will repeat again.
I'm a 53 year old guy who likes picking heavy things up, and putting them down. I'll blog about my progress here.
Weds, 28 Dec 16
Bench: 135x2x15, 185x10, 205x5, 225x5, 245x5x5
Repeated my last workout. Still pretty heavy. Will repeat again.
Sun, 25 Dec 16
Squats: 135x10, 225x2x5, 315x5, 335x5, 355x4x4
Single leg extensions: 50x10, 70x10, 80x10, 90x10, 100x10 (each leg).
Added a rep to the work sets. It was only another rep, but it's progress.
Merry Christmas!
Sat, 24 Dec 16
Bench: 135x2x15, 185x10, 205x5, 225x5, 245x5x5
Bench went well. It felt heavy, but I managed it. I'll keep the same weight next session for sure.
Thurs, 15 Dec 16
Bench: 135x10, 185x10, 205x2x5, 225x5x5
Bench went well. I could tell my shoulder was a little unstable, but not painful. Finished with a bunch of cable work and some slow curls.
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.
Weds, 19 Oct 16
Bench: 135x20, 185x2x10, 215x5, 235x3, 245x2, 250x3x3
CGBP: 185x5x5
Top sets weren't too bad. Hard, but not grindy. Upped the weight by 5 lbs. Upped the CGBP to 185 straight across and even managed 5 sets!
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
Mon, 17 Oct 16
RDL: 135x3x10, 185x2x10, 225x3x5
Leg Press: 180x15, 270x2x10, 360x3x10, 270x10, 180x10
Leg Extensions: forgot.i was able to hit 70x10 single leg.
Sun, 16 Oct 16
Bench: 135x20, 185x2x10, 205x2x5, 225x2x5, 235x5, 245x2x5
CGBP: 135x10, 185x2x5
Still heavy. I neglected bench press this week. Upped my close grip a bit.
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.
Tues, 4 Oct 16
Bench: 135x20, 135x10 (close grip), 185x10, 215x2x5, 225x2x5, 235x5, 245x3x3
Still really hard, will repeat
Sun, 2 Oct 16
Deadlifts: 225x2x10, 315x3x5, 345x2x5
Power shrugs: 135x5x5, 225x3x5
Stayed at "lighter" weights today. Threw power shrugs into the mix. Think power clean/ row.
Sat, 1 Oct 16
Bench: 135x20, 135x10 (close grip), 185x10, 215x2x5, 225x2x5, 235x5, 245x3x3
Top sets were hard. Will repeat.
Mon, 26 Sep 16
Bench: 135x20, 185x10, 215x2x5, 230x2x5, 240x2x5
That went well. I'll add another 5 next day.
Fri, 26 Aug 16
Bench: 135x20, 185x10, 205x10, 225x5, 235x8
Went well. Last reps were hard, so I'll only add 5.
Ties, 23 Aug 16
Bench: 135x2x10, 185x2x5, 205x2x5, 225x8
I did a machine upper body workout at noon. All high rep pumpy-style stuff. Focus on delts and triceps.
No problems with the bench press. I'll add 10 more pounds.
Sun, 14 Aug 16
Squats: 135x10, 225x2x5, 275x2x5, 315x5, 340x3, 1
Couldn't finish, felt awful.
Thurs, 4 Aug 16
Bench: 135x2x10, 165x2x5, 195x2x5, 215x8
Super easy. Did all 8 reps at once. I'll add 5 more next session. I don't want to rush and hurt myself.
Wed, 3 Aug 16
Bench: 135x20, 150x2x10, 165x2x10, 175x2x10
Pretty easy.
Sun, 31 Jul 16
RDL (deficit): 135x3x10
Sumo Deadlift: 135x10, 225x3x5, 280x3x3, 330x3x2, 365x2x3, 365x2
Went well. Goal was 8 reps at the top. Good speed, no grinding. Belt and chalk only.
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, 27 Jul 16
Bench: 135x2x10, 160x2x10, 170x2x10, 160x2x10, 150x2x10
Went really well. I'll add another 5 lbs next session.
Sun, 24 Jul 16
Bench: 135xx210, 185x2x5, 205x2x5, 225x2x5, 235x2x3, 245x1x2
Failed on the second 245.
Wed, 20 Jul 16
Bench: 135x10, 185x2x5, 205x2x5, 225x2x5, 235x2x3, 245x2x2, 255x2x1, 265xx1
Went well. I'll take 265 with a slingshot. On my way back towards 300 lbs.
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.
Sun, 3 Jul 16
Bench: 135x2x10, 185x2x5, 205x4x5
Pull ups: bwx5x5
Couldn't get the last set of bench, redo next day.
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.
Mon, 28 Mar 16
Bench: 135x2x10, 185x2x5, 205x2x5, 225x3x2
Off the bottom bench: 135x8, 185x2x3
Went well. I was able to doubles for the top set instead of singles.
Sun, 27 March 15
Squats: 135x2x5, 225x2x5, 250x2x5, 275x2x5
Leg extensions: 90x3x20
Good session, lots of candy onboard. Weight down to 227.8 - that's just shy of 35 lbs.
Fri, 25 Mar 16
Bench: 135x2x10, 185x2x5, 205x2x3, 225x4
Bench off the safeties: 135x2x10, 185x5
Tried off the bottom for a change of pace.
Tues, 2 Feb 16
Bench: 135x10, 185x5, 205x5, 225x3x5, 185x5, 155x10, 135x10
Extra bench work.