Deadlift
135 x 8
185 x 5
205 x 5
225 x 2
205 x 5
205 x 3
these were easy, could have done more reps
dip machine
Leg press with plates 3 x side
Pullodowns
OH press machine
Chest press
Cable row
5 Likes
Squat rack being used by a guy I guess doing OH press. When he didn’t have his nose buried in his phone. So did quarter squats in the standing calf machine.
OH press machine
Pullups one rep sets
Dip machine
Shrug machine
Chest machine
Cable rows
feeling good
5 Likes
Bench
95 x 7
95 x 7
115 x 5
125 x 1
115 x 4
115 x 4
Pullups single reps
OH press machine
Hyper extend 45 lbs x 9
Leg press
5 Likes
Deadlift
135 x 6
185 x 5
205 x 5
225 x 4
205 x 4
Dip machine
Plate loaded leg press 3 per side
OH press machine
Pulldown
Chest press
Cable row
5 Likes
Deadlift
135 x 7
185 x 5
205 x 5
235 x 1
235 x 1
Dip machine
Squatting in stand calf machine
Pullups x1 x1 x1 x1
DB OH press
someting weird, my left side got really weak on this. will use DB’s instead of machine to fix this
Chest press machine
4 Likes
Someone using squat rack, I did leg press.
Hyper extend 45 x 12
DB OH press did 20 x 10, left shoulder getting better
Cable row
machine dip
Pullups x1 x1 x1 x1
Chest press machine
going up a bit on the weight stacks
5 Likes
Deadlift
135 x 7
185 x 5
205 x 5
235 x 2
185 x 5
seems a bit easier
OH press machine
Plate leg press 3 plates + 10
pulldowns
Chest press
Dip machine
5 Likes
Squat
115 x 7
135 x 6
155 x 5
175 x 5
155 x 5
135 x 6
dip machine
Leg curl
OH press machine
Seat Cable row
Chest press
Pullups
4 Likes
Gym was busy. Wanted to do bench, but all the benches were being used. Except one, they weren’t pressing. Instead they were using it for box squats. With 10 lb kettlebells. Wanted to yell.
Chest press
Leg press
Pullups
Dip Machine
Shrug machine with plates
Cable row
OH machine
4 Likes
Deadlift
135 x 8 touch n go
185 x 5 first time I did touch and go on this
205 x 5
235 x 3
205 x 5
felt pretty easy
Pulldown machine
Chest press
Leg press
Dip machine
OH machine
5 Likes
wanted to do squats, but the squat rack was taken up by someone doing deadlifts. 95 lbs. Why? Several deadlift stations open. So I went to the standing calf machine and did sortof squats.
OH press machine
PUllups
Dip machine
Leg curl
Hyperextend put a 10 plate on a 45 and did 55 lbs for 8 or 10 reps
Chest press machine
4 Likes
Chest press machine
seated cable row
OH press machine
Leg press
Pulldown
Dip machine
2 Likes
All the deadlift stations being used. Will do hyper extensions instead.
Put 10 lb plate on a 45 and lift.
x 8
x 9
x 10
x 11
x 11
OH press machine
pullups
LEg press
Chest press
Shrug machine
Dip machine
getting busy at work, think I’ll skip the next week
4 Likes
Got back to gym this week. Did some bench finally, place so crowded hard to find one.
65 x 8
95 x 6
115 x 3
115 x 3
115 x 3
95 x 5
was hoping all the machine work would make me stronger in bench, but I guess not.
Did other machines for upper and lower body.
Today did deadlifts. Didn’t feel like it, tired.
135 x 8
185 x 6
185 x 5
184 x 6 felt good
OH press machine
Leg press
Pullups
Dip machine
Seat row
5 Likes
First time doing squats in a couple weeks, rack was finally available. Been doing lep presses instead.
Squat
95 x 8
115 x 7
135 x 5 oddly tough
135 x 5
155 x 5
155 x 5
jezus that really whacked me don’t know why
Dip machine
Pulldown machine
Chest press
Hyper extend tried with a 45 and 25 plates, tough but got it up for 5 reps
5 Likes
Deadlift
135 x 7
185 x 5
205 x 5
235 x 1
235 x 1 knee got in the way, didn’t complete it but will call it a full rep anyway
chest press
Leg press
Pullups halfway
Dip machine
OH press machine
4 Likes
Guy using squat rack, I do some standing calf squats sortof.
Pulldown machine
OH press machine
Hyper extend 70 lbs x 6
Dip machine
Chest press
5 Likes
Bench
65 x 10
95 x 8
115 x 3
115 x 3
Over 45 years training, my bench just will not go. Those 3 reps were tough. the body just will not grow. I look back at my life and it’s no good.
Leg press
Pullups half way
Dip machine
Hyper extend 70 lbs x 8
4 Likes
Have you tried lower reps on the warmup sets? 95x8 seems like a lot for the warmup if the main work sets are 115x3…
Could try something like
45x5
65x4
95x3
you could always repeat a weight with the same rep # for warmup if you don’t feel ready to go up, for example 95x2x2 sets with rest
and/or hit higher reps as a “down set” after you finish the sets at whatever your top weight was if you feel like you need more volume
2 Likes
WS, I didn’t intend the 115 to be the work sets, it just turns out. I’ve tried so many sets and reps over the years, my body just refuses to bench.
Deadlift
135 x 8
185 x 5
205 x 3
235 x 2 pretty good probably could get a triple
OH press machine
Pulldown machine
Leg press
Chest press
Dip machine
6 Likes