Wednesday, December 19, 2018
Deadlifts: 225x2x5 sumo, 315x5 sumo, 315x2x5 conventional, 365x2x5, 385x1, 405x1, 385x2, 365x5, 315x5.
I decided to deadlift today since the bench is currently off the menu. It was nice to see that my deadlift strength has not suffered any, despite not actually training it in some time. This will likely be my last regular session until the new year as I am off starting Friday. Tomorrow I will be on the road and Friday will be office festivities. I plan to hit the gym a few times on vacation and get some full body workout sessions in since time won't really be a factor.
Tuesday, December 18, 2018
Monday, December 17, 2018
Friday, December 14, 2018
Bench: 135x5, 185x3, 200x8x4
DB Hammer Curls: 30x6x10
DB OHP: 30x6x10
DB Shrugs: 75x4x10
My right shoulder is still a little wonky, but I was able to get through the session. I won't be benching again until Tuesday, so that will give me some good recovery time.
Wednesday, December 12, 2018
Squats: 135x5, 225x5, 275x6x6
Ugh. It wasn't hard from a muscular standpoint - but from a aerobic standpoint it was. Anyhow, I huffed and puffed, but I finished. To wrap it up, since I wasn't dead yet, I did 3 sets of 20 kettlebell swings.
Tuesday, December 11, 2018
Friday, December 7, 2018
Squats: 135x5, 185x5, 225x5, 275x5, 320x10x3
I was off Weds, and had to work out of the office yesterday, so the week got a little messed up. Despite that, finished off my squats this week no problem. The gym downstairs picked up some 2.5's and 5's so I can stick to the program as written now. It probably wasn't a bad idea for me to miss a bench day or two as my right shoulder is complaining a bit.
Tuesday, December 4, 2018
Monday, December 3, 2018
Friday, November 30, 2018
Bench: 135x10, 185x3, 205x2, 225, 245, 265. 275 F
Deadlift: 225x5, 315x5, 365x5, 385x1, 405xF
So my top three bench sets were with my strap - which does assist me a bit. I was benching alone in a gym with no safeties, so I turned a couple of plyo boxes on their sides and used the strap just in case I found it too hard at the bottom. (think slingshot but nowhere's as heavy). I also didn't use any stimulants - so I'll split the difference and say 255 max. That's 10 up from my calculated max three weeks ago. I'll start another cycle next week. I just decided to deadlift to see where I was. I was doing a few shrugs and figured, meh, might as well do some deadlifts.
Thursday, November 29, 2018
Squats: 135x10, 225x5, 315x10x3
Not too bad! I was supposed to do 320, but there are no 5's or 2.5's in the gym. It was a lot of work, but I managed to get through it with minimal rest periods. I did do 5 minutes on the bike at the beginning. Since I'm not walking to the gym (the 5 or so minutes I used to walk each way) my legs aren't as warmed up as they used to be. So, I figured I better get them warmed up a bit on the bike.
Wednesday, November 28, 2018
Tuesday, November 27, 2018
Squats: 135x2x5, 225x5, 275x5, 295x3, 315x8x4
I tried working out in the new gym in our building today. They didn't have any 2.5's or 5's, so I had to make due with 10's being the smallest. The workout should have been 300x8x4. It wasn't really a problem, I got out of breath a bit.
Thursday, November 22, 2018
Wednesday, November 21, 2018
Tuesday, November 20, 2018
Bench: 135x2x5, 155x3, 175x2, 190x7x5
Kneeling Cable Lat Pulldown: 100x5x10
Pec Deck: 100x2x15, 100x2x10
Tricep Press: 100x2x15, 100x2x10
The session went well. I had no issues completing the bench presses with minimal rest, and continue to use a narrower grip. I did some pumpy accessory work to finish off the session.
Monday, November 19, 2018
Squats: 135x2x5, 225x5, 265x6x6
First day back after a week and a half of no squats. Went well. No pain. Short of breath, but other than that - no worries. Lowering the weight was a good idea - it kept the reps faster.
Friday, November 16, 2018
Bench: 135x5, 155x5, 170x3, 180x6x6
Seated DB OHP: 40x5x10
Smith Machine Shrugs (plates): 4x2x10, 6x2x10
I bench exclusively narrow-ish today. (baby fingers on the inner rings). It's definitely becoming easier and I'm feeling it more in my chest then triceps. Super easy session.
Wednesday, November 14, 2018
Bench: 135x5, 155x5, 175x3, 195x2, 210x10x3
This went well. The top sets were a little hard, but I required minimal rest and they weren't grindy.
I didn't bother with accessory work as I had to change before and after the session in the gym, as opposed to my normal changing at work first. This cut into my time significantly. (It was too cold to wear shorts back to the office).
Tuesday, November 13, 2018
Friday, November 9, 2018
Thursday, November 8, 2018
Squats: 135x5, 225x5, 275x3, 310x5x5
Goal was 7x5 today, but at the end of the 5th set I felt a tender twinge in my upper hamstring where it meets the groin. I'm thinking adductor or graciius. I presume I had my feet too wide. Anyhow - the sets did seem a little hard at the top, and the goal isn't for that to be the case. So I think I will reset to week 1, drop the weight by about 20 lbs and try again.
Wednesday, November 7, 2018
Seated DB OHP: 40x6x10
Farmer's Walk : 75x4x50
Tuesday, November 6, 2018
Squats: 135x5, 225x5, 275x3, 290x6x6
This wasn't too bad. I was able to keep decent speed and depth. I actually lost count at one point, so I may have done 7 sets of 6 instead of 6. I can't see where that would be a big problem though.
Monday, November 5, 2018
DB Seated Shoulder Press : 40x2x10, 45x2x10, 40x2x10
Friday, November 2, 2018
Squats: 135x5, 225x5, 315x3, 335x2, 345x10x3
Well, that was certainly hard work. The last two sets I was just growling hard. Not grindy though, but maybe too hard.... we'll see next week. I'd like to not have to dial it back, but if I do, I do.
DB Seated Shoulder Press : 40x6x10
Hammer Curls: 30x6x8
Wednesday, October 31, 2018
Tuesday, October 30, 2018
Monday, October 29, 2018
Friday, October 26, 2018
I found it much easier to bench with my hands closer to the center. Positioned my baby finger on the inside rings for 4 of the 7 top sets, and mixed in a few index finger on the inside rings for variety. Not a ton of rest time, top rep of the set near the end were getting hard. Supersetted a 3x10 sets of towel grip behind the neck plate raises with a 45, and seated tricep rows with a 45 plate. My forearms were still a little sore from the curls last day, so I decided to give them a break.
Thursday, October 25, 2018
Wednesday, October 24, 2018
So, my lifts are essentially stalled. I'm going to try a Smolov Jr. run for my squat and bench and see if I can't boost those numbers a bit. It only stands to reason that if I'm in a caloric surplus, have enough protein, receiving HRT, that lack of progress is likely due to lack of stimulus.
Tuesday, October 23, 2018
Hack Squats: 135x10, 225x10
Deadlifts: 315x2x5, 365x5, 385x3, 405x2, 425xF, 405xF
Despite being in a caloric surplus with good carb and protein intake I'm not gaining strength on the deadlift. Anything over 400 starts to be a pain. I think I'm going to actually have to do some programming on this one, and see how often I need to be working the deadlift. Historically, once a week was fine - but it doesn't seem to be now.
Monday, October 22, 2018
OHP: 95x5, 115x5, 135x5, 145x5x5
Bench: 135x5, 185x5, 205x5, 225x5, 235x5x5
I don't know why, but I thought I was doing 235x5x5 today instead of 245x5x5 which I should have done. Now, I think 245 would have been real hard hitting 5x5 with - the last rep of each set was slow with a bit of vocalization to rack it. I may have been able to do 3x3 on the 245s.
Friday, October 19, 2018
Thursday, October 18, 2018
Went really well. The last rep of each of the work sets was hard but not grindy - ie - I growled a bit and wasn't moving superfast, but wasn't hitchy.
Monday, October 15, 2018
Wednesday, October 10, 2018
Tuesday, October 9, 2018
Bench: 135x10, 185x10, 205x10, 225x5, 235x2, 245x3x3
OHP : 95x10, 115x2x5 , 135x5, 145x3x3
Thanksgiving dinner yesterday, so no workout, but fully carbed up for today! The sets were hard, but not grindy. Will move up to 4x4 next day.
Friday, October 5, 2018
Squats: 135x5, 225x5, 315x2x5, 335x3, 355x2, 375x1
I wasn't feeling right today - my back was sore from my mattress, I def need a new one. In any case when I started I wasn't sure I was going to be able to go higher than 315 - but then, while doing the second set I got a little uneven. I normally only use clamps on my work sets, so the weights started to spread on the bar, so I attempted to rebalance myself, looking in the mirror - with a continually more unbalanced load. I finally got it back on the hooks and sat down for a while - needless to say, that used a lot of adrenalin and rushed strength. I then decided to do a few heavy sets and call it a day.
Wednesday, October 3, 2018
Deadlifts : 315x5, 365x5, 385x3, 405x5x2
Friday, September 21, 2018
Curls : 50x2x5, 60x2x5, 70x2x5, 60x5
Everything went well today. The curls look a little light, but they were reversed preacher bench style - so complete 180 degree arm extension with a pause at the bottom.
Thursday, September 20, 2018
Squats: 135x8, 225x2x5, 315x2x5, x4, x3
Leg press (plates) : 4x10, 6x10, 8x10, 10x10, 12x10
Leg extension: 115x6x10
I leaned too far forward on the last rep of squat set 3 and had to set it on the bar. This really fatigued my lower back and I had trouble with finishing up my squats.
Tuesday, September 18, 2018
Deadlifts: 315x3x5, 365x5, 385x2x2, 405x1
OHP : 95x5, 115x5, 135x5x5
Curls : 50x6x10
Friday, September 14, 2018
Squats: 135x5, 225x5, 315x5x5
I won't lie - this wasn't easy. I'm still having issues catching my breath following that cold, expectorating junk quite a bit, which really exhausts me. I kept the tempo pretty slow though and REALLY used my traps to support the weight, going ATG for most of the reps. (Near the end they switched to breaking parallel without a pause at the bottom lol). I'm OK with it though. I need to really hammer the basics back in, not going for big massive lifts all the time - just keep working on the 5x5 until it feels solid, then add some weight.
Thursday, September 13, 2018
Bench: 135x2x5, 185x2x5, 225x5x5
The main event was benching, and it went well. I also did a tricep pulley work, painfully slow preacher curls, and seated cable rows - nothing worth mentioning, just accessory work.
Wednesday, September 12, 2018
Thursday, August 30, 2018
Wasn't feeling like crushing myself in the gym today so I took a light approach. I've got a wedding to go to this weekend and time off tomorrow, so I think I'll take a few recovery days.
Straight bar preacher curls: 40x6x10
Seated Smith OHP: 50x6x10
Lat pulldowns: 50x6x10
Nice and pumpy. Got the blood flowing and had a good stretch.
Wednesday, August 29, 2018
There's definitely something not right about my right hamstring. I got up to 325 and it just felt tender, so I decided enough is enough. I'll do light work on it for a week or so and see how it feels. I kept the rest of the session light and controlled.
Tuesday, August 28, 2018
Monday, August 27, 2018
My right hamstring keeps getting tweaked. I stopped after the 365x2, but was planning on going to do 315x3x5. I'll have to try to figure out whats going on or adjust my training to allow it to heal.
Friday, August 24, 2018
Bench: 135x10, 185x10, 205x5, 215x5, 225x5, 245x3, 255x2, 245x3, 225x2x5
Seated Smith Machine OHP: 50x8x8
Preacher Curls: 40x8x10
Bench went really well. In fact, I'd say the 255 for a double is the heaviest I've benched in quite a while. The high rep sets were brutally pumptastic, despite the low weight. I've been having a hard time hitting the really high reps on those while getting the whole 8 sets, so I figured I'd drop the weight. In between bench sets I did some behind the neck stretches with a 45 lb DB to get a good pull on my lats and serratus. Also did some single arm rows with the same DB after each stretch for sets of 15.
Thursday, August 23, 2018
Row : 110x6x15
Bench : 135x10, 185x5, 205x5, 225x5x5
Tuesday, August 21, 2018
Monday, August 20, 2018
Bench: 135x2x5, 185x5, 225x5, 235x3, 240x1, 225x2x5, 185x10
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165x1, 135x5
Preacher Curls: 40x10, 50x4x10
Bench went well. Funny story, when I went to lift the 185 warmup it felt heavy on one side. So, I just pushed a little harder on the right side and lifted, no problem. When I went to take the 25s off and put the 45s on I noticed that the right side had a 35 on it, not a 25! Anyhow, no adverse effects, and the session went on as usual. The preacher curls were hard, slow controlled movement with a rest-pause at the bottom of full extension. Painfully pumpy, but nice.
Friday, August 17, 2018
Leg press : 4x10, 6x10, 8x10, 10x10, 12x2x5, 10x10, 8x10
Thursday, August 16, 2018
Wednesday, August 15, 2018
Tuesday, August 14, 2018
Bench: 135x2x5, 185x5, 225x4x5, 185x10
OHP: 95x5, 115x5, 135x5, 145x5, 155x3x3, 135x4
I was going to do pull ups as well, but my lats protested on the first set. So in between bench sets I did some stretching overhead of my lats, behind the neck with a 25 lb plate. I also did some tricep pulls using the 25 for sets of 20. Both the bench and OHP went well. I was going to do a 135x10 set finisher on the OHP, but only managed 4 before I was done.
Monday, August 13, 2018
Squats: 135x2x5, 225x5. 315x5, 365x3, 405x3x1, 315x2x5
LOL. I had intended to work out over vacation, but my hamstring still felt iffy, and I had a bunch of hot, hot outdoor work to do and some trips. So, I decided to make it a recovery week and I felt great going back into the gym today. Squatting what is likely 90-95% of 1RM for a few singles, then finished up with two sets of 315x5 for a little work. I'd put those somewhere around 75-80% of 1RM.
Thursday, August 2, 2018
OHP: 95x5, 115x5, 135x5, 145x5, 150x5x5
Bench: 135x8, 185x5, 205x5, 225x5, 235x5, 245x3x4, 185x11
This session went well. I had planned on benching first, but couldn't get a bench. So I ended up OHP first. I took 80% of my last 1RM and rounded up to 150. I had only planned to do 3x5 at the top set, since the warm ups were still easily 60+%, but since I was waiting I did two more sets. For the bench I had planned on doing the 225x3 and 235x1, but I felt pretty strong, and went for sets of 5. As a finisher I did 11 reps at 185 lbs, which was pretty good in my books.
Wednesday, August 1, 2018
Tuesday, July 31, 2018
Bench: 135x10, 185x2x5, 205x5, 225x4, 225x2, 225x1, 185x3x8,
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165x3, 175x2, 185x1, 200x1
I decided to focus on the OHP today. So I did a bit of volume work on the bench, and went to a 1RM on OHP. I got a little dizzy on the 185 and 200, but just took a knee and was fine. That was really pushing the limits of my CV system.
Monday, July 30, 2018
Friday, July 27, 2018
Single arm rope press down : 17.5x10, 22.5x10, 27.5x10, 32.5x10, 27.5x2x5
Dual pulley pulldown : 50x10, 60x10, 70x10, 80x10, 70x10
Smith Machine Seated OHP : 50x2x10, 70x10, 90x10, 70x10, 50x2x10
Wednesday, July 25, 2018
Bench: 135x8, 185x5, 205x5, 225x5, 235x3x5
DB Rows: 100x3x10
DB OHP: 40x6x8
Good workout! I brought the bench up by 2 reps per set rather than 1. I couldn't get the smith machine so I did DB OHP for a lot of reps. I"m still working on grip strength - I've dropped down to the 150 lb grippers and am repping out as many sets of 10 per hand as I can remember, usually about 5 or so per hand per day.
Monday, July 23, 2018
Saturday, July 21, 2018
Bench press: 135x4x8
Triceps extension: 40x5x10
Leg extension: 115x8x10
Shotgun rows: 30x10, 42.5x10, 50x10, 60x2x10
Wednesday, July 18, 2018
Tuesday, July 17, 2018
Monday, July 16, 2018
Squats: 135x5, 225x5, 315x5, 335x5, 355x3x4
No problem. Fast moving. Added a rep to the last warmup set and a rep to each of the work sets. On Friday I didn't do much of anything - I tried to bench but my shoulder was bugging me, so I did some smith OHP and a bunch of hypertrophy work with cables. Plenty of work, but nothing super heavy.
Thursday, July 12, 2018
Tuesday, July 10, 2018
My shoulders weren't feeling very good today, benching the 235 was superhard. I decided to pass on the heavy bench today.
Monday, July 9, 2018
The squats weren't too hard, but I had acid reflux late last night and early this morning, and felt like deep fried dog crap. Anyhow, made it through, so I'll add a bit more weight to the bar and drop back to 3x3.
Friday, July 6, 2018
DB Rows : 100x3x10
Dual pulley pulldown : 60x3x10
Thursday, July 5, 2018
Wednesday, July 4, 2018
The bench was pretty heavy, the last rep was slooooooow. I think I may only go up 5 lbs on the next bench increment. That being said, I should be benching again Friday, so we'll see how it plays out.
Tuesday, July 3, 2018
Friday, June 29, 2018
Thursday, June 28, 2018
Leg press: 4x10, 6x10, 8x10, 10x5, 12x5, 14x4
Leg extension: 100x10, 130x10, 145x10, 160x10, 175x10
Tuesday, June 26, 2018
Monday, June 25, 2018
Friday, June 22, 2018
OHP : 95x5, 115x5, 135x5, 155x5, 175x1, 155x4, 135x2x5
Thursday, June 21, 2018
Wednesday, June 20, 2018
DB Rows: 80x10, 90x3x10
Front pulldown : 40x10, 50x10, 60x10, 70x10
Triceps press : 100x4x10
Tuesday, June 19, 2018
Mon, 19 Jun 18
Squats: 135x5, 225x5, 315x5, 335x3, 355x1
Smith Machine RDL (plates) : 4x4x10
Kept it simple today. I just wanted to see how my squat was doing. I didn't have the confidence to break at 375, but 355 was fine. Finished up with some high Rep RDL.
Wednesday, June 13, 2018
Squats: 135x5, 225x5, 315x3x5
Smith Machine RDL (plates): 4x1x8, 6x2x5
I'm not going to lie - the last rep on each set of squats was a task. The last set I did REALLY slowly. I actually paused at the bottom of each rep. I finished up with some Smith RDLs. I was going to do 3 work sets, but frankly, I felt as if I had worked enough by the time I finished the second set with 6 plates.
Monday, June 11, 2018
DB Rows: 70x4x10
Friday, June 8, 2018
Thursday, June 7, 2018
Wednesday, June 6, 2018
Tuesday, June 5, 2018
Bench: 135x2x10, 185x4x5
DB Row: 60x10, 70x3x10
Monday, June 4, 2018
Friday, June 1, 2018
Wednesday, May 30, 2018
Skull crushers 40x5x10
Dual Pulley row 50x5x10
Tuesday, May 29, 2018
Leg press: 4x2x10, 6x10, 8x2x10
Calf raises: 50x4x10
Leg extension 100x4x10
Monday, May 28, 2018
Db front raise: 20x4x10
Leg side extension: 12.5x2x10, 17.5x2x10
Single leg extension: 40x10, 50x10, 60x2x10
Triceps press down: 35x4x10
Face pulls: 35x4x10
Pec Deck: 85x3x30
Single leg glute extension: 50x10, 70x3x10
Friday, May 25, 2018
Hammer strength incline press: 30x15, 40x3x15
Seated db OHP: 30x5x10
Smith machine deadlift: 90x5x10
Lateral raise: 50x4x15
Single leg press: 90x5x6
Thursday, May 24, 2018
Seated Smith machine OHP: 50x4x15
Standing high cable crossover: 12.5x15, 17.5x3x15
Standing triceps cable extension 17.5x15, 32.5x3x15
Dual leg extension: 100x4x15
Single Leg Glute extension 70x15, 90x15
Thursday, May 17, 2018
Standing Decline Cable Press: unknown weight x3x15
Tuesday, May 15, 2018
Monday, May 14, 2018
Wednesday, May 9, 2018
Just a total craptacular day. I started off doing squats, but after doing 135x5, 225x5 I could only do 315 for a double, and had to leave the bar on the safeties at 365. I even had a cookie preworkout and some stimulants, but it wasn't enough to get me through the session.
So, I finished off with some machine leg work, tried to go reasonably heavy for 4x10 per machine. I expect I'll have more bad days as I start to get smaller and more tired from the dieting. Likely I will have to drop back to one heavy upper and lower body workout a week, with some light work in the middle and cardio the rest - just to get this over with as fast as possible.
Tuesday, May 8, 2018
Monday, May 7, 2018
Leg press (plates): 4x3x15
Leg extension: 115x3x15
Glute machine :50x15, 70x15, 90x15
Front Pulldown: 50x3x15
Friday, May 4, 2018
Wednesday, May 2, 2018
Leg press (plates): 4x1x15, 6x3x15
Leg extension: 115x3x15
Leg Curls: 85x3x15
Dual Pulley Pulldown: 80x15, 100x2x15, 80x15
Pec Deck: 100x3x15
Front Pulldown: 50x3x15
Seated DB Shoulder Press: 30x3x15
My wife's birthday, then my birthday are close together and nutrition has been random. Also, work demands were high as well, so I haven't been terribly regular in the gym. Now that all that foolishness is over I can start back on the slow cut and heavy workouts, continuing with the one depletion workout a week.
Tuesday, April 24, 2018
Monday, April 23, 2018
Leg extension: 100x3x15
Seated Calf Raises: 45x3x15
Dual Pulley Pulldown: 100x3x15
Pec Deck: 85x3x15
Front Pulldown: 50x3x15
DB Shrugs: 75x3x15
Friday, April 20, 2018
Thursday, April 19, 2018
Wednesday, April 18, 2018
Bench: 135x8, 185x5, 205x5, 225x5x2
Tuesday, April 17, 2018
Squats: 135x5, 225x5, 315x2x5, 365x1, 385x1
I'm cutting, so no breakfast or anything preworkout. I'll have to start bringing some ephedrine and caffeine in so I can put a little more into it. Just enough work to say, hey, don't go getting rid of those muscles while I'm dieting - I'm still using them!
Wednesday, April 11, 2018
Weds, 11 Apr 18
OHP: 90x10, 100x10, 110x3x10
Shoulder cable pull: 30x4x10
Cross body pull: 20x4x10
Front Pulldown: 50x10, 60x10, 70x10, 80x10, 90x10
The presses were pretty hard, my right shoulder is bugging me. Did some light pull work at the end to just move some blood through the shoulders.
Tuesday, April 10, 2018
Monday, April 9, 2018
Dual Pulley Pulldown: 85x10, 100x10, 120x10, 100x10, 85x10
Triceps press: 90x10, 110x10, 130x10, 110x10, 90x10
Row: 70x10, 90x10, 110x10, 90x10
Thursday, April 5, 2018
Wednesday, April 4, 2018
Tuesday, April 3, 2018
Wednesday, March 28, 2018
Wed, 28 Mar 18
Bench: 135x10, 185x5, 205x3x3, 185x3x5
EZ-Bar Curls: 50x8, 40x3x8
21s: 50x1, 40x3
Leg press (plates): 4x8, 6x8, 8x5, 10x5, 12x5, 14x3, 12x5, 10x5, 8x10, 6x19
Seated row: 105x12, 120x10, 135x8, 150x8, 165x8
Crossover Flyes: 20x15, 50x10, 70x5, 60x10, 50x10, 40x15
Tricep press down: 80x2x10, 110x2x8, 125x2x10, 110x8 , 95x8 , 80x10, 70x10
Leg extension: 90x10, 110x10, 130x10, 150x10, 170x10, 190x10
So, I'm away in Sydney, NS working this week. I got up at 4 am and drove 4.5 hrs to work Monday, then worked until 7 pm. Needless to say, the gym was out. Last night I went, and couldn't get a lot going. Couldn't bench a rep at 135, nothing. Just a whole lot of work to get the blood flowing. Tonight was much better. A good hour and a half, and moved some decent weight around.
Wednesday, March 21, 2018
Monday, March 19, 2018
EZ-Bar Curls: 60x5x10
Face pulls: 25x10, 35x10, 50x3x10
Pec Deck: 100x15, 130x4x10
Triceps pushdown: 60x5x10
Friday, March 16, 2018
Barbell Rows: 135x5x10
Rack pulls: 315x10, 405x10, 455x3x5, 405x5, 315x5
DB OHP: 35x5x10
EZ-Bar Curls: 50x5x10
Low pulley row: 27.5x5x10
Pec Deck: 100x3x30
Dual Pulley row: 50x5x10
Tricep press: 100x3x20
Tuesday, March 13, 2018
Monday, March 12, 2018
Friday, March 9, 2018
Fri, 9 Mar 18
Leg press: 4x15, 6x15, 8x4x10
Calf raises: 70x5x15
Leg extensions: 130x15, 160x15, 175x3x15
Glutes/hamstring machine: BWx4x15
The workout went well. No strain in the hamstring, even with the G/H machine. I'll see if I can't do as squat session Tuesday, but I'll probably keep it light, say sets of 315x5.