10/17/21
Box Squats
4 x 6 x 185
Good Mornings
3 x 10 x 100
1 x 15 x 100
Hack Squat
Two Sets
Leg Press
2 x 12 x 225
Single Arm KB Swings
2 x 12 x 35 per side
Single Leg Eccentric Leg Extensions
3 x 6 x 40
1 x 7 x 40
Seated Calf Raises
4 x 12 x 52.5
Adductor and Abductor Work
I didn’t like the Hack Squat Machine at my gym. Just didn’t seem to fit my body that well ergonomically and didn’t feel that stable in my squat shoes. I moved on to the leg press. I’ll just do more sets of that or another quad dominant compound exercise in the future.
Yesterday’s AM Weight 207.8
Today’s AM Weight 210.8
1 Like
10/18/21
Pull
Pendlay Rows
4 x 6 x 145
Lat Pulldown
10 x 120
8 x 120
6 x 120
6 x 120
Seated Cable Rows
4 x 10 x 70
Got this one in late tonight at the little gym at work.
2 Likes
10/20/21
Push
Two Handed Landmine Press
4 x 8 x 80
Bottoms Up KB Press
4 x 11 x 15
Elevated Pushups
15/10/8/8
1 Like
10/22/21
Legs
Box Squats
4 x 6 x 190
Single Arm KB Swings
2 x 15 x 35 per side
Did the above two as a super set.
Leg Press
3 x 12 x 275
1 x 13 x 275
Prone Leg Curls
2 x 8 x 75
1 x 8 x 60
1 x 8 x 50
1 Like
10/23/21
Pull
Deadlifts
5 x 5 x 255
Probably should work on my grip strength. All of these sets are pulls from a dead stop. But the first set felt more difficult than sets 2-4 and similar to set five because I was fighting with my grip. Added straps after the first set.
Lat Pulldowns
10 x 140
8 x 140
7 x 140
7 x 140
Face Pulls
3 x 12 x 25
1 x 15 x 25
This was on a different cable apparatus so I was adjusting the weight as I went. Started a little too light.
1 Like
10/24/21
Push
Floor Press
5 x 45
5 x 65
5 x 75
6 x 95
6 x 115
6 x 125
6 x 145
5 x 125
Did these slightly different today. Have been doing a light touch and go but today I brought all the reps to a full stop on the bottom and then tried to press forcefully out of the bottom.
Bottoms Up KB Press
4 x 12 x 15
Bridge Floor Press
2 x 12 x 75
1 x 15 x 75
Wanted to experiment with this today in place of the elevated pushups. I’ll likely predominantly stick with the elevated pushups if I’m working out at the gym, as opposed to the gym at work or at home.
Cable Lateral Raises
2 x 12 x 10 per side
OH Triceps Extensions
12 x 50
5 x 60
8 x 45
10/27/21
Legs
20" Box Squats
Did ascending sets of 6 until I couldn’t hit that number without form breakdown. The usual box I use wasn’t available so I used a bigger one. The normal one is a few inches lower. So the weight is a bit higher.
Worked up to 4 x 270.
The squats were superset with KB swings.
Single Arm KB Swings
2 x 10 x 40 per side
Leg Press
4 x 12 x 315
Superset with
DB RDL
65 lb DBs
12/10/8/8
1 Like
10/28/21
Pull
Pendlay Rows
Ascending Sets Until Short of 6 Reps
45
95
115
135
155
175 (5)
135
Lat Pulldowns
4 x 12 x 100
Rear Delt Fly
1 x 12 x 10’s
1 x 10 x 15’s
Hammer Curls
1 x 21 x 50
10/29/21
Push
My gym had some renovations going on today so some of the space and equipment I normally use wasn’t available today.
Did some flat DB Bench Press. Worked up to 65’s.
Did Standing DB Press. Worked up to 40’s and added a back off set.
Did 3 x 10 on pushups.
Did Lateral Raises. 1 x 12 x 10 and 1 x 8 x 10.
10/29/21
At night after work. A little over a mile on the treadmill.
10/30/21
Legs
Box Squat
Ascending Sets Unable to Hit Six Reps
95, 135, 185, 225 (4), 195
Good Mornings
4 x 10 x 110
Leg Press
3 x 12 x 315
1 x 15 x 315
A little progress on the waistline. I’ve posted before that I have an old lifting belt I use. Got it years ago but when I began lifting again going on three years ago now, I was too big to use it.
Today for the first time I’ve used the 9th and next to last set of holes. It represents a lot of inches off the waist.
1 Like
11/1/21
Pull
Deadlifts
Warm Up 135 x 5, 155 x 3, 185 x 1
5 x 195
5 x 225
5 x 255
5 x 195
Lat Pulldown - Wide Grip
4 x 10 x 120
Face Pulls
1 x 15 x 25
1 x 17 x 25
Curls
2 x 15 x 40
1 Like
11/2/21
Push
Floor Press
5 x 105
5 x 120
5 x 135
5 x 105
Bottoms Up KB Press
4 x 15 x 15
Elevated Pushups
15/12/11
Cable Lateral Raises
2 x 10 x 10
Cable Triceps Pushdown
10 x 55
15 x 40
15 x 40
11/3/21
Walk outside for 20 minutes or so.
11/4/21
Legs
Box Squats
5 x 150
5 x 175
5 x 195
3 x 225
Superset with
Single Arm KB Swings
2 x 11 x 40 per side
RDL
4 x 10 x 145
Superset with
3 x 10 x BW + 10
1 × 10 x BW + 20
1 Like
11/5/21
Pull
Pendlay Rows
5 x 135
5 x 155
5 x 175
5 x 135
Lat Pulldowns
12 x 110
12 x 110
9 x 110
8 x 110
2 Chinups
Seated Cable Rows
1 x 12 x 70
1 x 15 x 70
Hammer Curls
1 x 12 x 55
1 x 8 x 55
11/7/21
Two Handed Landmine Press
5 x 80
5 x 100
5 x 85
Bottoms Up KB Press
1 x 13 x 20
3 x 12 x 20
Elevated Pushups
15/12/10/10
Lateral +Rear Raise Combo with DBs
3 x 12 x 10s
1 x 15 x 10s
Curls
3 x 12 x 40
1 x 12 x 30
Tried Preacher Curls and did a couple of sets but they didn’t feel right with my left shoulder so I switched and finished off with a couple sets of Cable Curls
Preacher Curls 2 sets
Cable Curls 2 sets
Went up in weight on the Bottoms Up KB Press and really struggled with the grip and control on the left side. It became something of an exercise in doing a number of mini sets to finish. The grip and being able to stabilize the weight on the left side in particular is definitely the limiting factor currently.
1 Like