I figure I should start tracking what I’m doing again.
I really enjoy Chicago and my job so far. Diet has mostly been maintenance based. I stopped counting macros and generally avoid sugars, dairy, and gluten when I can. Strength is slowly on the rise, so let’s start putting it on paper!
2/23/2014: Legs
Lying hamstring curls: 3 sets of 10, then a 10/10/10 drop set, 90 sec rest
Squats: 4 sets of 12 with 225, 2 min rest
Leg press narrow stance: 4 sets of 20 w/ 8pps, 1 min rest
Leg extensions: 4 sets of 20 at 200, 2 min rest
DB bulgarian split squat: 4 sets of 12 per leg, 30lb dbs, 1 min rest
BB stiff-leg RDL: 4 sets of 25 w/ 135, 90 sec rest
Whoa, nice to see you again. Hope all is well.
2/24/2014: Chest and shoulders
High incline DB Press: 3 sets of 15 with 90s
Smith flat bench press: 3 sets of 10 w/ 2pps
Low to high cable flyes, squeeze at top: 3 sets of 10
Stretch push-ups: 2 sets of 25
Kettle bell lateral raises: 4 sets of 15
Cable one-arm rear delt flyes: 4 sets of 15
Alternating DB cross-body front raises: 3 sets of 12
2/25/2014: Back
Underhand WG pulldowns: 4 sets of 12
Kneeling rope pulldowns: 4 sets of 10
V-grip cable high rows: 4 sets of 12
One arm seated nautilus rows: 4 sets of 15 per arm
Straight arm pulldowns: 4 sets of 10
WG partial pull-ups: 4 sets of 20
2/26/2014: Arms
DB curls: 4 sets of 15 with 30s
HS preacher curls: 4 sets of 8
DB Hammer curls: 4 sets of 20
V-grip pressdowns: 4 sets of 20
Seated HS extensions: 4 sets of 10
EZ bar close-grip incline press: 4 sets of 12
2/27/2014: Legs
1-legs standing hamstring curl: 4 sets of 20
BB squats: 4 sets of 8 with 275
HS hack squats: 3 sets of 15 w/ 4pps, then a strip set 4pps/3pps/2pps/1pps 15 reps each
Leg extensions: 4 sets of 30
DB Stiff-leg RDL: 4 sets of 15