Tues, 29 Mar 16
Did a whole lot of machine based, hi-rep, medium weight work. Leg extensions, glute ham raises, leg curls, calf-glute extensions, seated leg presses, and sitting shoulder press. I started to feel sick and faint by the end of the shoulder presses, so I called it quits for the day. Probably about 40 mins of work. I put on about 5 lbs over the weekend with candy and easter dinner, pasta last night, etc. I know most of it is water, but I need to sort everything back out and deplete my carbs. I'm off tomorrow to attend a funeral, then should likely be squatting on Thursday, bench on Friday.
I'm a 53 year old guy who likes picking heavy things up, and putting them down. I'll blog about my progress here.
Tuesday, March 29, 2016
Monday, March 28, 2016
Cutting, bench
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.
Sunday, March 27, 2016
Cutting, squats
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.
Friday, March 25, 2016
Cutting, bench
Fri, 25 Mar 16
Bench: 135x2x10, 185x2x5, 205x2x3, 225x4
Bench off the safeties: 135x2x10, 185x5
Tried off the bottom for a change of pace.
Thursday, March 24, 2016
Cutting, deadlift
Thu, 24 Mar 16
Deadlifts: 135x5, 225x5, 275x5, 315x5, 345x4x1, 315x5
Shrugs: 225x4x20 (front and back, pause at the top)
Leg Extensions: 90x4x20
I wasn't really feeling the deadlifts today, so I did as many as I felt like. I did some other depletion/focus work just to feel like I did something.
Deadlifts: 135x5, 225x5, 275x5, 315x5, 345x4x1, 315x5
Shrugs: 225x4x20 (front and back, pause at the top)
Leg Extensions: 90x4x20
I wasn't really feeling the deadlifts today, so I did as many as I felt like. I did some other depletion/focus work just to feel like I did something.
Wednesday, March 23, 2016
Cutting, bench
Wed, 23 Mar 16
Bench: 135x2x10, 185x2x10, 205x2x5, 225x2, 205x5, 185x2x10
Really, not bad. Plenty of quality reps at good weight.
Bench: 135x2x10, 185x2x10, 205x2x5, 225x2, 205x5, 185x2x10
Really, not bad. Plenty of quality reps at good weight.
Monday, March 21, 2016
Cutting, squats
Mon, 21 Mar 16
Squats: 135x2x5, 225x2x5, 275x2x3, 305x4
Meh. Pretty crappy. On the bright side, I'm 222.4 lbs, so I'm getting down there.
Squats: 135x2x5, 225x2x5, 275x2x3, 305x4
Meh. Pretty crappy. On the bright side, I'm 222.4 lbs, so I'm getting down there.
Friday, March 18, 2016
Cutting, squats... er... bench
Fri, 18 Mar 16
GHR: BWx20, BWx15, BWx20
Low Pulley Pull Through: 50x10, 70x10, 80x10
Bench: 135x2x10, 185x2x5 205x2x3, 225x4x1, 205x5, 185x10, 175x10, 155x10, 135x10
So, I was supposed to squat today. Had something to eat this morning, got my stims on, ready to rock. No racks. So, I decided to do a little glute work while waiting for one to clear. Nope. Finally I decided to bench, and did half decent. Lots of reps.
GHR: BWx20, BWx15, BWx20
Low Pulley Pull Through: 50x10, 70x10, 80x10
Bench: 135x2x10, 185x2x5 205x2x3, 225x4x1, 205x5, 185x10, 175x10, 155x10, 135x10
So, I was supposed to squat today. Had something to eat this morning, got my stims on, ready to rock. No racks. So, I decided to do a little glute work while waiting for one to clear. Nope. Finally I decided to bench, and did half decent. Lots of reps.
Wednesday, March 16, 2016
Cutting, deadlifts
Wed, 16 Mar 16
Deadlifts: 225x2x5c, 225x2x5s, 315x3x3c, 315x3x3s, 225x2x5c
Workout was really hard today. I'm getting weak! Starved and shaking by the end of the workout, despite having a banana and a few sour cherry candies. I might have to add a protein bar or something preworkout - or some sort of intraworkout drink. I'm running out of steam after finishing my warmups.
Deadlifts: 225x2x5c, 225x2x5s, 315x3x3c, 315x3x3s, 225x2x5c
Workout was really hard today. I'm getting weak! Starved and shaking by the end of the workout, despite having a banana and a few sour cherry candies. I might have to add a protein bar or something preworkout - or some sort of intraworkout drink. I'm running out of steam after finishing my warmups.
Tuesday, March 15, 2016
Cutting, bench
Tues, 15 Mar 16
Bench: 45x10, 135x10, 155x8, 175x5, 195x3x3, 175x5, 155x8, 135x10
Kroc Rows: 80x10, 90x5
Cable Flies: 20x2x20
Lots of light-ish volume. I've been having problems maintaining my back arch, due to the slippery and narrow benches at the gym. I did some research, and picked up a dollar store no-slip shelf liner. Held me to the bench like glue and rolls up like a yoga mat. In fact it's like a yoga mat in feel, but with holes.
Bench: 45x10, 135x10, 155x8, 175x5, 195x3x3, 175x5, 155x8, 135x10
Kroc Rows: 80x10, 90x5
Cable Flies: 20x2x20
Lots of light-ish volume. I've been having problems maintaining my back arch, due to the slippery and narrow benches at the gym. I did some research, and picked up a dollar store no-slip shelf liner. Held me to the bench like glue and rolls up like a yoga mat. In fact it's like a yoga mat in feel, but with holes.
Monday, March 14, 2016
Cutting, squats
Mon, 14 Mar 16
Squats: 45x10, 135x2x5, 225x2x5, 265x5, 285x3, 315x2x1, 300x2, 275x5
It was a pretty "meh" session. I basically went until fatigued and form broke down - which took surprisingly little. Should be enough to start me back up. Did a little foam rolling to start and I have been stretching. (toe touches - tight across right buttock). Weight is down two more pounds, 224.8 at Sat weigh in.
Squats: 45x10, 135x2x5, 225x2x5, 265x5, 285x3, 315x2x1, 300x2, 275x5
It was a pretty "meh" session. I basically went until fatigued and form broke down - which took surprisingly little. Should be enough to start me back up. Did a little foam rolling to start and I have been stretching. (toe touches - tight across right buttock). Weight is down two more pounds, 224.8 at Sat weigh in.
Friday, March 11, 2016
Cutting, light paused bench
Fri, 11 Mar 16
Bench: 135x3x10, 185x2x5, 175x5, 155x5, 135x3x5
Cable flys: 25x2x10
Some sort of paused cable fly pulldown thing: 25x4x10
Kept the bench work light, slow and paused at the bottom for 1-3 seconds. Cable flys for the sternum area of the pecs. (at least that's where they feel fatigued) For the indescribable exercise - I set the pulleys up high and wide. I pulled down with slightly bent arms until my hands met around my midsection. Held for a pause at the bottom. I felt this through my delts, triceps (big time), and the outer parts of my pecs. Very easy workout. Lots of pump.
Bench: 135x3x10, 185x2x5, 175x5, 155x5, 135x3x5
Cable flys: 25x2x10
Some sort of paused cable fly pulldown thing: 25x4x10
Kept the bench work light, slow and paused at the bottom for 1-3 seconds. Cable flys for the sternum area of the pecs. (at least that's where they feel fatigued) For the indescribable exercise - I set the pulleys up high and wide. I pulled down with slightly bent arms until my hands met around my midsection. Held for a pause at the bottom. I felt this through my delts, triceps (big time), and the outer parts of my pecs. Very easy workout. Lots of pump.
Wednesday, March 9, 2016
Cutting, bench
Wed, 9 Mar 16
Bench: 135x2x5, 185x5, 205x5, 225x2, 245x1, 225x2, 205x5
Crossover Cable Flys: 20x2x10, 25x2x5, 30x2x5
Croc Rows: 40x10, 60x5, 80x5
Meh, my shoulder isn't very happy with me. I need to keep benching because I'm losing too much, but have to keep that balance of not injuring myself. It's stupid hard.
Bench: 135x2x5, 185x5, 205x5, 225x2, 245x1, 225x2, 205x5
Crossover Cable Flys: 20x2x10, 25x2x5, 30x2x5
Croc Rows: 40x10, 60x5, 80x5
Meh, my shoulder isn't very happy with me. I need to keep benching because I'm losing too much, but have to keep that balance of not injuring myself. It's stupid hard.
Tuesday, March 8, 2016
Cutting, deadlifts
Tues, 8 Mar 16
Deadlifts: 135x10c, 135x10s, 225x5c, 225x5s, 315x2x5c, 315x3s, 365x5x2, 385x1, 315x3, 225x2x5
Phew! My right glute is acting up, so squats are out. I did a bunch of deadlifts instead.
Deadlifts: 135x10c, 135x10s, 225x5c, 225x5s, 315x2x5c, 315x3s, 365x5x2, 385x1, 315x3, 225x2x5
Phew! My right glute is acting up, so squats are out. I did a bunch of deadlifts instead.
Monday, March 7, 2016
Cutting, bench
Mon, 7 Mar 16
Bench: 135x2x10, 185x2x5, 205x2x2, 185x2x5, 165x5, 155x5, 135x2x5
Cable Flys: 20x10, 30x3x10
Couldn't get a normal bench today, so I benched in the Smith machine. It's a weird feel and the bar is far thicker than any normal bar. I did get a good workout of my chest.
Weighed in at 226.8 on Saturday. That's 26.8 lbs since Jan 4th.
Bench: 135x2x10, 185x2x5, 205x2x2, 185x2x5, 165x5, 155x5, 135x2x5
Cable Flys: 20x10, 30x3x10
Couldn't get a normal bench today, so I benched in the Smith machine. It's a weird feel and the bar is far thicker than any normal bar. I did get a good workout of my chest.
Weighed in at 226.8 on Saturday. That's 26.8 lbs since Jan 4th.
Friday, March 4, 2016
Cutting, squats
Fri, 4 Mar 16
Squats: 135x5, 225x5, 275x5, 300x3x3
Felt really weak, similar to low blood sugar. Cold sweats, weak legs. Decided not to get injured and went off to eat.
Squats: 135x5, 225x5, 275x5, 300x3x3
Felt really weak, similar to low blood sugar. Cold sweats, weak legs. Decided not to get injured and went off to eat.
Wednesday, March 2, 2016
Cutting, deadlifts
Wed, 2 Mar 16
Deadlifts: 135x5, 225x5, 315x5x5
Short, sweet and to the point. I did the second and fourth set of work deadlifts using a sumo style, and the other three using conventional. I'm not terribly successful with heavy sumos, but I'll keep working them.
Deadlifts: 135x5, 225x5, 315x5x5
Short, sweet and to the point. I did the second and fourth set of work deadlifts using a sumo style, and the other three using conventional. I'm not terribly successful with heavy sumos, but I'll keep working them.
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