Bench day. pause on chest
65 x 10
85 x 8
85 x 8
90 x 8
90 x 8
90 x 8
Dips slight pause at bottom
x 7
x 7
x 7
Tri pressdown
2 plates x 10
3 x 10
4 x 8
4 x 7
3 x 7
5 Likes
Deads 60%
115 x 9
140 x 8
140 x 8
140 x 8
Leg Curl
180 x 6
140 x 12
160 x 9
160 x 9
Seated row
88 x 12
99 x 12
99 x 12
whew, worn out, skip biceps
3 Likes
Bench accessory day
Incline bench paused
45 x 12
65 x 10
75 x 9
75 x 9
75 x 10
75 x 10
Tr Extension machine
20 x 20
30 x 12
30 x 11
Pec Dec
60 x 15
70 x 8
70 x 9
70 x 8
this put some strain on my joints, took it carefully
Dip machine
85 x 20
105 x 10
105 x 15
5 Likes
Squat day
Squats
95 x 9
120 x 8
120 x 8
120 x 8
got good and low, unlike the folks next to me who were doing half squats at best
Leg adduct
100 x 10
100 x 10
Leg Extension, hold at top and bottom
130 x 11
130 x 10
ow
Ab crunch, hold at top
x 15
x 15
you know squats are good when you’re too worn out for much else.
4 Likes
Bench PL style pause on chest
65 x 10
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8
Pec Dec
70 x 12
80 x 10
80 x 7
80 x 10
Tri Extension
30 x 15
40 x 4
30 x 12
30 x 12
4 Likes
Deadlift
115 lbs x 8
145 x 8
145 x 8 feels easy, go up
155 x 8
155 x 8
Bar curl
50 x 10
60 x 5
50 x 8
60 x 4
wanted to do leg curls but some guy was on the machine for half an hour chatting with his friend.
3 Likes
Bench accessory
Incline bench
65 x 12
75 x 10
85 x 10
95 x 8 hit failure
95 x 6
Pec dec
70 x 14
80 x 12
90 x 8
90 x 8 wonder how I’m getting stronger on this
Leg curl to make up for last time
160 x 13
180 x 8
180 x 7
180 x 8
Tri extension machine seemed to be sticking, went back to regular cable
2 plates x 12
3 x 10
4 x 7
4 x 8
6 Likes
That’s a lot of work right there.
1 Like
I keep wondering if it’s enough volume, but thanks.
Squat
95 x 8
115 x 8
125 x 8
125 x 9
125 x 9
Crunch paused at top
x 20
x 17
x 14
leg adduct
110 x 8
110 x 8
Leg X
140 x 8
140 x 8
6 Likes
Bench paused at bottom
65 lbs x 10
85 x 10
100 x 8
100 x 8
100 x 8
100 x 8
Tri pulldown
2 plates x 15
3 x 12
4 x 10
4 x 10
Pec dec paused at top and bottom
90 x 11
90 x 8
90 x 6
Farmers walk - why not, do some full body work
20 kg kettles back and forth on the 50 ft track
24 kg, same thing
24 kg same thing
6 Likes
I love doing weighted walks. They test full body strength, plus give you a shot of cardio.
1 Like
Their kettlebells only go up to 24 kg, but easier than loading up a trap bar.
2 Likes
Deadlift
115 lbs x 10
135 x 8
165 x 8
165 x 8
175 x 8
Hammer curl machine
45 lb plate x 17
55 x 8
55 x 7
55 x 6
Seat row
110 x 9
110 x 9
While I was doing deads, some skinny guys next to me also doing deads. They loaded up 95 lbs and struggled. Then 115 and they really struggled. 135 “Oh my god that’s heavy!!” They got up to 155 and couldn’t even budge it off the floor. Was tempted to give them advice on their form which was enh, but no.
5 Likes
Incline bench
65 x 12
75 x 10
95 x 6
95 x 7
95 x 8
why were these harder than last time?
Pec Dec
90 x 10
100 x 7
100 x 6
100 x7
Close grip bench - been ages since I’ve done these
45 x 18
65 x 12
75 x 10
75 x 10
worked shoulders even more than tris
Tri pressdown
2 plates x 15
3 x 10
3 x 10
5 Likes
Squat day. Starting weights that require lower reps
95 x 9
115 x 8
135 x 7 tough, but guessing can do better
145 x 6
135 x 8
good form all the way
Ab crunch paused at top
x 20
x 12
Farmer’s walk
24 kg kettlebells one trip back and forth
24 kg some ditzy lady walked right in front of me without even looking
Leg extension
150 x 9
150 x 7
150 x 6
paused at top and bottom
6 Likes
Bench and accessories day at 70% max
65 lbs x 12
85 x 8
105 x 8
110 x 6
110 x 5
110 x 5
really concentrated, good form, didn’t seem too hard
machine tri ext
20 x 15
30 x 10
40 x 5
40 x 6
40 x 5
damn the pec dec is always in use, do dips instead
pause at bottom
x 6
x 5
x 4
x 4
press machine why not I can use the volume
50 x 10
90 x 15
120 x 8
7 Likes
Deadlifts
115 x 8
135 x 8
185 x 6
185 x 6
185 x 6
185 x 6
put some oomph in them
curl machine
55 x 9
60 x 6
60 x 6
Seated row
121 x 10
143 x 5
121 x 7
yeah I know those are weird numbers but that’s how the plates are marked
6 Likes
Incline bench being used, so do other stuff first. Probably why the bench was so hard, was exhausted first
Pec Dec pause at beginning
100 x 9
100 x 7
100 x 5
100 x 6
100 x 4
Tri Extension machine
30 x 15
40 x 9
40 x 8
40 x 7
40 x 6
40 x 6
Incline bench pause at bottom
65 x 10
85 x 8
95 x 4
95 x 5
95 x 5
95 x 5
5 Likes
Squats
65 lbs x 8
115 x 5
135 x 3
155 x 5
155 x 5
155 x 5
some of the work reps got all the way down, some got almost there. very frustrating. Had to psyche myself up and tighten up perfect form and give it 200% and still feels like a Mack truck crushing my shoulders to the ground. I hate this weak body. So fed up I beat myself up with the rest.
Leg press machine
120 x 20
160 x 10
160 x 10
160 x 10 agonizing
Push sled
two 45 lb plates, could barely budge it, forced it forty feet down and back
So hard to keep going when I put in such hard work and body just isn’t going to budge.
5 Likes