Warmup
A) squat
95x8
135x8
185x8
225x5
235x5
265x3
295x5
155x10,10,10,10,10
B) leg press
360x100
C) toe pushes
180x150
D) seated calf raise
45x150
Warmup
A) bench
95x8
135x8
155x5
170x5
190x3
215x5 not bad all things considered
115x10,10,10,10,10
B) db bench
70x8,8,7,7
C) Rope curls
65x150 total
D) DB Curls
20x100 total
My heart wasn’t in this workout. End of term papers, travel, being sick, all kind of piled up.
Warmup
A) RDL
95x8
115x8
135x8
150x5
170x3
190x21
95x10,10,10,10,10
B) ham curls
130x100
C) lat pulldowns
190x6,6,6,6,6
D) db shrug
60x15,15,15,15,15
Warmup
A) press
45x8
65x8
80x8
95x8
105x5
120x3
135x8
70x10,10,10,10,10
B) db shoulder press
60x10,10,10,10
C) rope push downs
100x20,10,10,10,10,15,15,
D) cable crunch
130x150
Warmup
A) squat (deload)
45x8
95x8
135x8
155x5
185x5
225x5 paused
155x20,15,15
B) leg press
360x100
C) toe pushes
180x150
D) seated calf raise
45x150
Warmup
A) bench
45x8
95x8
135x8
165x5
195x4
225x3,4
115x16,14,10,10
This was supposed to be a De load but I was disappointed with my effort last week.
B) db press
70x6,6,6,6,6
C) rope curl
65x150
D) db curls
20x100
Warmup
A) RDL
45x8
65x8
95x8
100x5
120x5
140x5
95x10,10,10,10,10
B) ham string curls
130x100
C) lat pulldowns
100x10
130x10
150x8
170x8
190x6,6,6
210x4,4,4
D) db shrugs
60x15,15,15,15,15
Warmup
A) press
45x5
65x5
70x5
85x5
100x5
70x10,10,15,15
B) db press
50x10
60x10
70x10
60x10
50x10
C) rope push downs
100x100
D) ab crunch
130x150
Warmup
A) squat
45x8
95x8
135x8
185x8
215x5
240x5
270x12
155x10,10,10,10,10
B) leg press
360x20,20,20,20,20
C) toe pushes
180x30,30,30,30,30
D) seated calf raise
45x30,30,30,30,30
The 270x12 set came out of nowhere. Apparently that puts my max at 388, 43 pounds more than I’ve ever squatted. Time to rethink what I’m capable of.
Warmup
A) bench
45x5
95x5
135x5
150x5
175x5
195x10
115x20,10,10,10
B) db bench
70x8,8,7,7
C) rope curl
65x30,30,30,30,30
D) db curl
20x15,15,15,15,15,15,10
Warmup
A) RDL
45x8
65x8
95x8
125x8
140x5
160x5
180x22
115x10,10,10,10,10
B) ham curls
130x15,20,15,20,15,15
C) neutral grip pulldowns
80x8
110x8
140x8
170x8
190x6,6,6
210x4,4,4
D) db shrugs
60x15,15,15,15,15
Warmup
A) press
45x8
65x8
80x5
95x5
110x5
125x11
70x10,10,10,10,10
B) db shoulder press
50x10,10,10,15,10
C) rope push downs
100x15,15,15,15,15,15,10
D) cable crunch
130x30,30,30,30,30
Warmup
A) squat
45x8
95x8
135x8
185x8
225x5
255x5
290x7 cut this set short because I’m a bitch
160x10,10,10,13,7
B) leg press
360x20,20,25,25,10
C) toe pushes
180x30,30,30,30,30
D) seated calf raise
45x30,30,30,30,30
Warmup
A) bench
45x5
95x5
115x5
135x5
160x3
185x3
205x8 satisfactory
115x10,10,10,10,10
B) db bench
70x10,10,10
C) rope curl
65x30,30,30,30,30
D) Cable curl (Row machine)
Just fiddled around with it
Warmup
I had to walk in a snowstorm to get to the gym, so I had to leave my shoes at the door. All of these lifts are only with socks on.
A) RDL (no shoes)
45x8
95x8
115x8
135x8
150x3
170x3
190x24
115x10,10,10,10,10
B) ham string curls
130x20,20,20,20,20
C) lat pulldowns
80xsome
110x8
140x8
170x8
190x6,7,7,7,3
D) db shrugs
60x15,15,15,15,15