Squats
225 x 3
315 x 3
405 x 3
435 x 3 x 3 sets
425 x 3
405 x 3
315 x 6
It doesn’t look like it, but I was shot afterwards.
BP
135 x 5
225 x 5
315 x 2
320 x 2 x 3 sets
315 x 1
225 x 10
DB Front Raises
65 x 6 x 3 sets
DB Side Raises
65 x 4 x 3 sets
Rear Flyes
65 x 10 x 3 sets
1 Like
Looking strong HA. You’re still killing the bench and squat!!
Thanks. I feel like I still get to pretend to be strong once in a while. Brutally honest truth is I am still a shadow. I had a 650 no no no squat once upon a time and 800 or so equipped. Those days are gone forever probably, but getting myself healthy is going a long way.
2 Likes
Squats
225 x 3
315 x 3
405 x 3
445 x 2 x 2 sets
455 x 2
405 x 6
405 x 4
It was all I could do to restrain myself from going for 475. But it is too early and would probably just screw up my gains.
No DB Flyes for several weeks now, and it is noticeably easier to get my hands back for squats, so I’m guessing it’s the pecs causing the flexibility issue there.
1 Like
Monday 10/28
Bench
135 x 5
225 x 5
305 x 3
305 x 2 x 3
275 x 4
225 x 5
Cut it off there, the wife was with me and she was done.
1 Like
Tuesday 10/29
Squats
225 x 3
315 x 3
405 x 3
475 x 2 x 3 sets
495 x 1
405 x 5
Did some stretching of the groin and a few other things last night, everything was too tight and I was getting knee pain that feels like patellar tendonitis. Amazing how fast it disappears with some stretching.
10//31
Standing DB Military
45 x 5
65 x 5
90 x 2 x 3 sets
DB Front raises
65(?) x 5 x 3 sets
DB Side Raises
65(?) x 5 x 3 sets
DB Reverse Flyes
65(?) x 10 x 3 sets
DB Curls
65(?) x 5 x 2 sets
Normally I use the one piece hexagonal DB’s that are marked. I had to use the rigged ones today. They’re plates loaded onto a DB with spinning nut collars, but the collars have been welded on. I realized partway through that they were loaded with 5kg plates, not 10lb plates. They were a lot harder than the hex DB’s I used before.
1 Like
Bench
135 x 5
225 x 5
315 x 2
325 x 2
315 x 2 x 3 sets
225 x 9
DB Front Raises
65 (weird ones again) x 5 x 3 sets
DB Side Raises
65 x 5 x 3 sets
Gonna spend some time at this weight I think, the jump was big.
1 Like
Thursday (Not today, been busy)
Squat
225 x 3
315 x 3
405 x 3
495 x 1
475 x 1 x 2 sets
405 x 3 x 2 sets
1 Like
Monday 11/11
Bench
135 x 5
225 x 5
315 x 2 x 3 sets
325 x 2
315 x 2
225 x 10
DB Front Raises
65 (the regular hex) x 6 x 3 sets
DB Side Raises
65 x 5 x 3 sets
It felt pretty light today.
1 Like
Wednesday 11/13
Squat
225 x 3
315 x 3
405 x 3
495 x 2 x 2 sets
505 x 1 x 2 sets
495 x 1
405 x 5
1 Like
Friday 11/15
DB Flyes
50 x 5 x 3 sets
Cable Pushdowns - Rope
250 x 3
Cable broke on the second set and almost nutted myself
EZ Curl Bar Skull Crushers
190 (plus bar) x 3 x 3 sets
Reverse Curls - EZ Curl
90 (plus bar) x 7 x 3 sets
Skull Crushers
same bar x 10 x 2 sets
Curls
same bar x 5 x 2 sets
1 Like
Tuesday 11/19
Annoying.
Squat rack was occupied by some little guy doing endless sets and reps with 135. Probably “Supersetting” something involving the DB’s I keep finding in the rack, One of the two benches was occupied by a similar figure, “Supersetting” flat bench with a couple of dimes and an unusual DB movement involving what looked like 20’s or 25’s. The only other bench was of course occupied by two substantial women trading off doing some sort of hip thrust movement involving the back of the shoulders being on the bench and a couple of 45’s on their thighs. 800 other places to do said maneuver and they feel the need to hog the useful equipment.
Started loading the bar before they finished, message not received.
BP
225 x 5
315 x 2 x 5 sets
225 x 12
outta time for the day, too much waiting. I go to the gym at this time to avoid the people, dangit. The place was almost completely empty too.
2 Likes
This is my biggest fear when doing cable face pulls lol
Wednesday 11/20
DB Shoulder Raises
Front
65 x 6 x 3 sets
Side
65 x 6 x 3 sets
DB Flyes
65 x 3 x 3 sets
EZ Curl Skullcrushers
Bar + 90 x 10 x 3
Reverse curls - same bar
8 x 3 sets
1 Like
I’m sworn off that machine for a while, that would have been wicked.
1 Like
Thursday 11/21
Squats
225 x 3
315 x 3
405 x 3
495 x 2
495 x 1 x 2 sets
505 x 1
495 x 1
405 x 5 x 2 sets
Everything felt heavy today. Three days in a row is too much.
2 Likes
That’s some good work.
Do you squat free or to a box?
Free. Just me and the squat rack at the local gym.
1 Like