Upper body - pull

Thurs, 19 Dec 19

Bent over rows: 135x10, 185x10, 205x10, 215x10, 225x5
One arm cable fly: 50x4x10
Face pulls: 80x10, 90x10, 100x10, 110x10, 120x10
Ez bar curls: 75x3x10, 75x6
Rack pull at knee: 225x3x10

Supersetted the cable flyes and face pulls to the bent over rows. Super setted the curls to the rack pull.  Ran out of gas on the last set of curls and called it a day.  The rows were hard - I had to take a second to reset part way through 205 and 215.  Overall it's an improvement, and the last upper body workout this year.

Lower body - deadlifts

Tues, 17 Dec 19

Deadlifts: 135x5, 225x2x5, 315x5, 335x5, 375x5, 405x5(F), 425x5(F)

Today's session went pretty well.  I went for volume. and tried to work in some joker sets.  So the actual session was to wrap up at 375x5.  I hit that, although I did need to reset my grip twice, but managed to lift off right away after doing that.  I probably should have went for 395, but tried to math out some joker sets.  Anyhow, couldn't hit them.  I couldn't break them off the floor.

All in all, not bad though - got the work done, and that's what counts.

Upper body - push

Mon, 16 Dec 19

Bench: 135x5, 185x10, 205x5, 225x3(5), 205x5, 185x10
Standing DB Press: 40x7, 35x7, 35x2x10, 
CGBP: 135x10, 135x5
Cable rope overhead tricep extension: 80x4x10

Training has been sporadic.  This is my first upper body push session in 12 days!  Bench was on the hard side, was hoping for 5 reps at 225 but managed 3.  I'm not ready for 40 lb sets in the standing DB press yet.  Triceps went fine, but by the time I got to CGBP my triceps were completely fatigued.  

I finished off the session with a little over 5 minutes of rowing for a distance of 1 km.

Lower body - squats

Thurs, 12 Dec 19

Squats: 135x5, 225x5, 275x5, 315x5, 335x5, 315x5
RDL (deficit): 225x3x5

Today went well.  The weight didn't seem as heavy, although I did find myself short of breath by the end.  (but I am fat and out of shape).

My sessions have been quite random due to my work schedule, and I probably won't get any time in after next week until the new year.

Upper body - pull

Weds, 12 Dec 19

Bent over rows: 135x10, 185x10, 205x10, 215x6, 225x5
Face pulls: 70x10, 80x10, 90x10, 100x10, 110x10
Ez bar curls: 75x4x10
One arm cable fly: 30x12, 40x12, 50x12, 50x12, 40x12
Rack pull at knee: 225x4x10

Getting back into the groove.  Dropped some rows and added rack pulls.

Lower Body

Fri, 6 Dec 19

Squats: 135x5, 225x5, 275x5, 315x5, 335x5, 315x5
RDL: 225x3x5

Found these hard today.  This week was pretty hard as I was working off-site most of it and the weekend as well.  So, only managed two workouts.  Upper push on Tues, and today's squats.

Upper body - push

Weds, 4 Dec 19

Bench: 135x5, 185x10, 205x3, 205x5, 185x10
Standing DB Press: 35x2x10, 40x2x10
CGBP: 135x2x10, 135x4, 135x8
Cable rope overhead tricep extension: 80x2x12, 80x8, 70x8

Bench was down a little from last week, but everything else went up.