2/4
belt squat 3 x 8 w/640/700/700
deads 3 x 8 w/225/315/315
machine single leg curl 3 x 10 w/60 each leg
seated calf raise 3 x 10 w/160
cable crunch 3 x 12 w/80
Strong gym today. My 40 someting in shape friend did 500 lb deads today, then started pullups and he pulled out the exact pullup weight belt I use. He said he works out 5 days/week in that gym. Guy’s smart. A younger version of me?
2/6
wide grip pullups 2 x 9, neutral grip 2 x 10 w/25
wide grip pulldowns 2 x 10 w/160’
seated cable row 2 x 10 w/160
machine shrugs 2 x 5 w/180/270
inclind db press 2 x 10 w/30s
db lateral raises 2 x 15 w/20s
Not a great workout. Half asleep but I showed up.
You were there. That’s that matters.
2/7
Crippler, you’re right about showing up for a workout.
hack squat 3 x 10 w/230/320/320
squat machine 3 x 10 w/230/320/410
leg prsss calf raises 3 x 20 w/640
cable crunch 3 x 15 w/65
Today I had preworkout coffee. Yesterday I didn’t.
I am not a coffee fan per se. But I do know, when I wake up at 4:00 AM and it is workout day, and I think, “To Hell with this…” After a cup of Doughnut Shop Blend, I am ready to go. Good job on your session.
I try to do black coffee before a workout. I also drink ZipFiz from Costco during my workouts. It seems to be a good combination.
I use the same coffee.
I’ll look for ZipFiz. It would have helped my coffee today.
2/10
Worked out Saturday and forgot to post.
today
walked a mile before gym
neutral grip pullups 2 x 10 w/25
pec dec 3 x 12 w/110
db pullover 3 x 15 w/65
wide grip lat pulldown 3 x 10 w/130
close grip seated cable rows 3 x 10 w/130
Incline DB press 3 x 10 w/40s
2/11
machine low rows 3 x 10 w/90/180/230
belt squat 3 x 8 w/225/225/315
leg curls (each leg) 3 x 10 w/50/60
seated calf raise 3 x 10 w/140
cable crunches 3 x 15 w/70
2/13
neutral grip pullups 3 x 10 w/35/35/25
db rows 3 x 10 w/85/90/95
db bench press 3 x 10 w/45s/55s
cable fly 3 x 12 w/32s
db lateral raise 3 x 10 w/27s/30s/30s
reverse pec dec 3 x 12 w/70
Pumped. Adding 10 lbs to pullups today suprised me.
2/14
hack squat 3 x 10 w/380
squat machine 3 x 10 w/410
leg press 3 x 10 w/650
leg press calf raise 3 x 20 w/680
Good workout. Felt sore until last evening from Thursday’s reverse pec deck work with 70 lbs.
2/17
Saturday
overhead db extensions 3 x 10 w/32s
preacher curl 3 x 10 w/70
skull crusher 3 x 10 w/80
cable curl 3 x 10 w/32s
machine lateral raise 3 x 10 w/55
Today
incline machine press 3 x 10 w/90
pec dec 3 x 12 w/115/130
db pullover 3 x 15 w/60
wide grip lat pulldown 3 x 10 w/160
close grip seated cable row 3 x 10 w/160
smith machine shoulder press 3 x 12 w/75
2/21
Forgot to post yesterday. Same usual workout for Thursdays.
Today
Hack squat 3 x 10 w/410
squat machine 3 x 10 w/420
leg press 3 x 10 w/560
leg press calf raise 3 x 20 w/560
I did warmups with kettlebells and I worked up with lighter weight to these working sets.
Good leg press sets.
2/22
tricep exetensions 3 x10 w/32
preacher bench 3 x 10 w’/60
skull crusher 3 x 10 w/80
cable curl 3 x 15 w/32s
Talked a lot instead of lifted
2/24
hammer strength incline press 3 x 10/w 25s/50s/55s
pec dec 3 x 10 w/130
db pullover 3 x 10 w/60
wide grip lat pulldown 3 x 10 w/ 175
close grip seated cable row 3 x 10 w/180/180/190
smith machine shoulder press 3 x 10 w/bar only
Shoulder pain on smith machine. First set unbelievably painful, last 2 were almost pain free. Sleeping on that side seems to be causing it.
2/25
belt squat 3 x 10 w/500/640/640
romanian deads 3 x 8 w/225/315/315
single leg curls 3 x 10 w/50 each leg
seated calf raises 3 x 15 w/180
3/6
short vacation, now back at it
chinups 3 x 10 (no weight)
dumbbell rows 3 x 10 w/75
dumbbell press 3 x 10 w/50s
cable fly 3 x 10 w/37s/42s
dumbbell lateral raises 3 x 10 w/20s/22s’25s
reverse pec dec 3 x 10 w/70
Found out my gym sold to a new group that are going to make improvements. Hopefully interesting ones.
3/7
hack squat 3 x 10 w/360
squat machine 3 x 10 w/410
leg press 3 x 10 w/450/550
leg press calf raise 3 x 20 w/550
cable crunches 3 x 15 w/95
The gym sale I mentioned yesterday is advertising they will be adding new equipment. What’s there presently is pefectly fine, so hopefullly they’ll add different machines. They mentioned a steam room, wonder if a cold plunge pool is on their list.
