Didn’t feel like working out, so I motviated myself by saying I would just do some singles on deadlifts. Wound up doing:
45
135
225
315
405
455
495x1 lifetime PR
Pullthroughs 3x20
Wife had a baby two weeks ago. Mostly just relaxing at home, but occasionally doing some calisthenics or something.
Today was 15 sets of 8 pushups and situps
Horizontal rows bwx8/8/15/12/10/10
First real workout in about 5 weeks
Squat
45
45
135
225
275
315
345x1
275x5
Paused beltless
225x1
Tried fronts and leg press, but legs were cramping
Walking lunges 2x10
Bench
45
45
135
165x8/8
185x6/6
205x5/5
225x4/4
Incline 135x3x8
BB curls 65x8x8
Concentration curl 3x8
Preacher 2x12
Assisted dips 2x8
Still on leave. Seems I can make it to the gym once or twice a week.
Deadlift
45
135
225
315
365
405x1 beltless. Trying a new technique
Military
45
95
115
135
145x1
115x5
95x6x8
Rack pull (knees)
135
315
405
455
495x1 fast
SLDL
225
295x5
Pendlay row
135x4x8
Front raises
12sx4x15/15/15/12
Standing horizontal press
Ez barx20/20/20
Pull throughs
50x2x15
Squat
45
135
225
315
365x1
315x3
275x8
Leg press 3x10
Bench
45
135
170x2x8
190x2x6
210x2x5
230x4/3
Incline 140x3x8
Preacher curls 45x8x12
Zottman curls 2x12
Dead
45
135
225
315
365x1
405x1
425x1
High rack pull
315
405x1
475x1
515x1
SLDL
135
225
315x5
Lat pulldowns 2x10-15
Military press
45
95
115x1
135x1
155x1
125x5
105x7/7/7/7/6/6
Seated horizontal press
2x15
3x10
Front raises x20
Should be able to start training again with more regularity now.
Bodyweight down to 195lbs.
Squat
45
135
135
225
275
315
355x1
295x3
5 sec pause 225x3
Bench
45
135
185
225
255x1
205x7
DB bench
50sx18/5/3 rest pause
Cradle curls
40x25/8/8/8/8/8 rest pause
Plank 1 minute
PM workout
Tried sumo deads
135
225
315
405x2/1
335x4x4
Bench
45
135
185x6x2
Deficit crab deads
225
315x2
Front squat
45
135
185
225
275x1
225x5x2
5 sec pause
185x3x2
Block bench
45
135
185
225
275
305x1
225x2x8
Assistance work, all rest-paused:
Seated barbell extensions
45x20/8/8/8/8/8
Axle wrist curls
85x25/8/8/8/5
Rope pushdowns
X20/5/5/5
Db finger curl
40x20/8/5
PM workout
SLDL
45
135
225
315x8/4/4
Military press
45
95
135x3x2
Barbell rows (rest pause)
135x20/5/5
Lat pulldowns (rp)
110x20/5/5
Db front raises (rp)
10sx20/8/8/8/8/8
Db side raises (rp)
15sx20/8/8/8/8/8
Been a while since I updated, but still training. Some highlights from this week:
Squat 415x1
Beltless highbar 345x3
Pin squat 445x2
Tng bench 245x10
Block bench 345x1
CGBP 275x1, 215x5
Deficit dead 455x1
Above knee rack pull 675x1
Below knee rack pull 585x1
Tonights training
High shin rack pull
45
135
225
405
495
545x1
Press
45
95
115
135
155x3 PR
125x5 easy
Btn push press
95x5
115x5
135x5
155x3
Deadlift
135
225
315
405
455
435 squat PR tonight
Haven’t posted here in a while because I’ve been using a different logging website, but that site is down so I’m going to post here for a bit.
Tonights workout
45
135
225
275
315
325x6 pr
Assisted chins 6x8
1000m row
Bench
45
135
185
225
245
265x1
225x5
185x10/10/6
Curls 3x15
Larrat curls 3x15
Wrist curls 3x20
Squat
45
135
225
315
330x3
335x3
340x3
Assisted chins 6x8
Row 1000m
Squat
45
135
225
315
340x3
350x2
Assisted chins 3x8
RDL 225x8
Barbell row 135x20