Wednesday, March 28, 2018

Odd week

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

Squats (405x4x1)

Weds, 21 Mar 18

Squats: 45x10, 135x10, 225x5, 315x5, 365x2, 385x1, 405x4x1

Intended to do five singles at the top, but racked the last one after walking it out and starting to descend.  Just didn't feel right.

Monday, March 19, 2018

Upper body

Mon, 19 Mar 18

DB Floor presses: 50x5x10
EZ-Bar Curls: 60x5x10
Face pulls: 25x10, 35x10, 50x3x10
Pec Deck: 100x15, 130x4x10
Triceps pushdown: 60x5x10

My right shoulder is still tender, so I'm sticking with the lighter weights and floor presses.  Hurts a bit getting the first rep per set up in the air, but after that I'm ok.  Same with the pec deck.

Friday, March 16, 2018

Back of the body (405x3x1)

Fri, 16 Mar 18

Deadlifts: 135x10, 225x10, 315x5, 365x5, 385x3, 405x3x1
Barbell Rows: 135x5x10
Rack pulls: 315x10, 405x10, 455x3x5, 405x5, 315x5

This session went really well.  I had a fellow next to me lifting the same weight so it was a bit of a challenge.  I managed to crank out the 405 for three singles while the competition couldn't lockout.  Definitely a promising young fella though, he'll be good for far more than 405 when he gets it down.

In any case, the 4 plates that have been eluding me in the deadlift went up.  So yay me!

Upper body

Weds, 14 Mar 18

DB Floor presses: 50x2x15, 3x10, 2x1x10
DB OHP: 35x5x10
EZ-Bar Curls: 50x5x10
Low pulley row: 27.5x5x10
Pec Deck: 100x3x30
Dual Pulley row: 50x5x10
Tricep press: 100x3x20

The floor presses were far easier on my shoulders than the bench.  The benches are narrow, and most are loose and wobbly.  I almost fell off a couple of times trying to DB press on them, and that instability really messes with my shoulder.

It was a good, pumpy workout.  My upper arms were definitely burning.

Tuesday, March 13, 2018

Squats (315x5x5)

Tues, 13 Mar 18

Squats: 135x5, 225x5, 315x5x5

Today's goal was simple.  5x5 at a reasonable weight that I could move without grinding.  As good a start point as any.  I'll try to add a rep next time I squat.

Monday, March 12, 2018

Upper body

Mon, 12 Mar 18

A pretty crappy day. I tried DB and normal bench, but my right shoulder was giving me grief.  I've been finding that my sleep had been bugging the shoulder.  I ended up doing a lot of  machine work, but I was hoping to get an actual heavy workout today.  Oh well.

Friday, March 9, 2018

Lower body

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.

Tuesday, March 6, 2018

Upper body

Tues, 6 Mar 18

Seated Smith machine OHP: 90x8x10
Tricep press down: 47.5x15, 57.5x10, 67.5x10, 77.5x2x5
Curls: 60x5x10
Single arm cable cross: 25x8x10
Dual Pulley row: 35x15, 50x4x10

Nice session. Good intensity and tut.

Monday, March 5, 2018


Mon, 5 Mar 18

Deadlifts: 225x4x8, 315x2x5, 315x2*

I was working out with a variety of sumo and conventional.  I started out with new gloves on - they aren't that good for deadlifting, just too thick.  My fingers are so small I could barely hold onto the bar.  On the third set of 3 plates my right hamstring started to tear.  Being aware of the sensation I stopped immediately.  It is a touch tender, and will likely bruise up a bit, but I think I caught it in time.

I'm going to try cycling instead of walk/run to see how that works for me.  This whole tearing muscle things is for the birds, but ultimately, cardio is more important than muscles.

Friday, March 2, 2018

Upper body (225x3x5)

Fri, 2 Mar 17

Bench: 135x10, 185x5, 205x5, 225x3x5, 185x3x8
Curls: 60x3x10, 50x2x10
Dual Pulley Pulldown: 100x10, 140x10, 160x10, 180x6, 160x10
Tricep press: 100x4x15

I was feeling a little weak today, so I took it easy and did a lot of reps at heavy as I could go.