Went on vacation for the holiday weekend just catching up here
5/28
5/29
3 Likes
6/3
BWT: 241.0
Bench 175x5 195x3 220x1
Superset
Snatch grip DL 210x8x3 sets
T push up 3x8 reps
Superset
One arm press/one leg step up 30x8x3 sets
Pull down 150x8x3 sets
Superset
RDL/bent row combo 155x8x3 sets
Lower body twist 3x8 reps (4 each side)
Maximum 30 seconds rest
5 Likes
6/7
Trap bar deadlift 305x3 350x3 395x3 (belt on last set)
Superset
Front squat 135x8x3 sets
Kettlebell row 70x8x3 sets
Superset
Push press 105x8x3 sets
Kettlebell swing 70x15x3 sets
Superset
Reverse lunge 75x8x3 sets
Upper body twist 3x8 reps each side
Maximum 30 seconds rest
4 Likes
6/8
Weight 242.8
Weight loss steady but slower than I like
Usually good throughout the day but downfall is late night snacks
Usually not junk food - sometimes cheese sticks, yogurt or fruit but probably underestimating how much this adds in total
Will replace with a protein shake and see if it moves the needle
On the bright side muscular/cardio endurance seems to be improving
Workouts are humbling though - super setting upper body and lower body exercises just gas the heck out of me
6 Likes
6/12
Weight: 240.0
Overhead press- 125x5 140x3 160x1
Superset
Snatch grip deadlift- 225x8x3 sets
T-push up- 3x8 reps (4 each side)
Superset
One arm press/step up combo-30x8x3 sets each side
Pulldown 160x8x3 sets
Superset
Bent row/RDL combo 165x8x3 sets
upper body twist - 3x8 reps each side
30 seconds rest
good weight for final week, third set was limit on most of the exercises
1 other weights workout then deload next week
feel good physically but stale mentally so good timing
6 Likes
6/14
Squat 250x5 280x3 315x1 wore belt for all 3 still recovering from last workout (schedule got messed up)
Superset
Front squat 145x8x3 sets
Kettle bell row 70x8x3 sets
Superset
Push press 110x8x3 sets
Kettle bell swing 70x15x3 sets
Superset
Alternating reverse lunge 85x8x3 sets
Upper body twist 3x8 reps each side
30 seconds rest
Tough workout this is the last of “fat loss 2” from new rules of lifting. To be fair I did have to substitute some exercises due to equipment limitations but did my best to select suitable alternatives
Next week is Deload then on to “fat loss 3”
4 Likes
6/17
Trap bar deadlift - 3x5 light
Overhead press- 3x5 light
Mobility work
Recovery/Deload week
6 Likes
6/23
Bench 155x5 175x5 195x5
Giant set #1
Trap bar deadlift 175x12x4 sets
Push press 95x12x4 sets
Pull down (underhand) 115x12x4 sets
Bulgarian squat 20x12x4 sets
Giant set #2
Trap bar deadlift (low handle) 135x20x2 sets
Dumbbell press 20x20x2 sets
Pulldown (overhand) 90x20x2 sets
Reverse lunge 2x20 reps each side
Crunch on exercise ball 2x20 reps
Giant set is 4 exercises with no rest in between, then rest 1 minute before doing the next “Giant set”
Held it together 4th time through set 1 was rough was dying in the second one almost lost grip on 135 trap bar deadlift lol
6 Likes
6/27
Squat 215x5 250x5 280x5 (belt on last set only)
Giant set 1
Front squat 135x10x4 sets
Dumbbell bench press 50x10x4 sets
Dumbbell row 50x10x4 sets each side
Step up (raised platform) 25x10x4 each side
Giant set 2
Squat 95x20x2 sets
Dumbbell bench press 30x20x2 sets
Dumbbell row 30x20x2 sets each side
Alternating step up 2x20 reps each side (body weight only)
Reverse crunch 2x20 reps
No rest between exercises, then 1 minute rest and repeat for each giant set
HOLY LACTIC ACID BATMAN
5 Likes
6/29
weight: 239.0
Did orange theory class but battery on heart rate monitor died
6/30
Overhead press- 110x5 125x5 140x5 - felt heavy today
Giant set #1
Trap bar deadlift 185x12x4 sets
Push press 100x12x4 sets
Pull down (underhand) 120x12x4 sets
Bulgarian squat 25x12x4 sets
Giant set #2
Trap bar deadlift (low handle) 140x20x2 sets
Overhead press 45x20x2 sets
Pulldown (overhand) 90x20x2 sets
Reverse lunge 2x20 reps each side
Crunch on exercise ball 2x20 reps
3 Likes
7/2
Trap bar deadlift 285x5 330x5 370x5 (belt on last set only)
Giant set 1
Front squat 140x10x4 sets
Dumbbell bench press 50x10x4 sets
Dumbbell row 50x12x4 sets each side
Step up (raised platform) 25x10x4 each side
Will increase front squats, dumbbell press and rows next time but keep step ups the same
Giant set 2
Squat 100x20x2 sets
Dumbbell bench press 30x20x2 sets
Dumbbell row 30x20x2 sets each side
Alternating step up 2x20 reps each side (body weight only)
Will increase squats, presses and rows next time
Reverse crunch 2x20 reps
No rest between exercises, then 1 minute rest and repeat for each giant set
Seem to be adjusting to the workout, still challenging but didn’t feel like I was about to die lol
Random thoughts before I forget
- Never really did dumbbell bench consistently but really liking them. Don’t “feel” regular flat barbell bench in my pecs at all. Thinking I’ll keep this as an “assistance” lift with more moderate weight and higher reps
- I like front squats as they seem to really focus on quads and glutes- similarly will try to work this in as an assistance lift. Goblet squats are OK but harder to load to the right weight.
- Neglected single leg work but definitely great for focusing on legs as well as balance and mobility
- When back squatting for higher reps I feel like a wider grip (collar to collar) is more comfortable. Feel more stable on heavier weights with hands as close as possible but upper back fatigues quickly. Only issue is with the setup I have could end up with a hand injury if I need to dump the bar.
4 Likes
7/8
Bench 160x3 185x3 210x3
Giant set 1
Trap bar deadlift 195x12x4 sets
Push press 105x12x4 sets
Pulldown 135x12x4 sets
Split squat 25x12x4 sets each leg
Giant set 2
Trap bar dead low handle 145x20x2 sets
Overhead press 50x20x2 sets
Overhand pull down 90x20x2 sets
Alternating reverse ling 2x20 reps each side (body weight only)
Ball crunch 2x20 reps
5 Likes
7/10
Orangetheory - went to class but forgot HR monitor
3 Likes
very quiet in here, you all good ?
1 Like