Yes, it’s a good thing. This consistency really works well.
6/20/16
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 390 x 3, 425 x 2, 490 x 1, 425 x 5
Leg Extensions:
5 sets x 10 reps x 235
Front Squats:
135 x 10
185 x 5
225 x 5
245 x 5
490 was not real strong and it was high. Other than that I felt good.
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6/22/16
Today was cool. I signed my 14 year old daughter up for her gym membership. We then did some cardio and I showed her some basic lifts. She’s a really good tennis player and I am trying to stress development of her legs and core. On the way home she said, “that was fun, I like working out.” Hopefully she’ll stay with it, because it will only make her a better player.
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6/23/16
Deload Bench:
135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 5, 225 x 5
DB Incline Flies:
4 sets x 12 reps x 45
Crossover:
4 sets x 10 reps x 50
Pectoral Machine:
4 sets x 15 reps x 160
Treadmill:
10 minutes / 82 calories
It was time for a light week. I got the blood flowing and worked up a light sweat.
6/24/16
EZ Bar Skull Crushers:
4 sets x 10 reps x 75
One Arm Extensions:
4 sets x 10 reps x 40
Straight Bar PD:
4 sets x 25 reps x 130
Rope Extensions:
4 sets x 15 reps x 95
Kickbacks:
4 sets x 12 reps x 35
I had to hit it fast, since I need to leave town for a meeting.
6/28/16
Morning
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 365 x 1, 395 x 1, 430 x 1, 405 x 1, 365 x 3
Rack Pulls:
325 x 5
415 x 3
465 x 3
515 x 1
I came in dragging ass. I knew it was not going to happen today, so I stayed with one rep sets and worked on being quick.
After lawn mowing and a nap, I returned with my daughter.
Afternoon
Treadmill 20 minutes
worked with my daughter assisting with her lifts
Elliptical 10 minutes
I should have deadlifted later in the day. I felt more awake and had more energy.
6/29/16
One Arm Extensions:
4 sets x 10 reps x 40
Kickbacks:
4 sets x 12 reps x 35
Rope Extensions:
4 sets x 15 reps x 100
V-Bar Press Down:
4 sets x 25 reps x 135
1 sets x 50 reps x 125
Poundstone Curls:
50
Now to get ready for work…
7/2/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 315 x 1, 370 x 3, 335 x 4, 315 x 5
Crossover:
4 sets x 10 reps x 50
Incline Flies:
4 sets x 12 reps x 50
Machine Dips:
4 sets x 15 reps x 230
After a month of being stuck at 370 I was able to complete three reps. I think the deload week was a big help.
7/3/16
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 365 x 5, 405 x 3, 455 x 2, 315 x 10
Seated Leg Press:
4 sets x 10 reps x 400
Leg Extensions:
4 sets x 10 reps x 235
I decided I needed to back off the weight and add reps. This felt pretty good today.
7/4/16
Kroc Rows:
4 sets x 10 reps x 125
OHP:
45 x 10, 65 x 10, 95 x 5, 145 x 5, 155 x 5, 185 x 5
Lat Pulls:
4 sets x 10 reps x 120
Seated Pulls:
4 sets x 12 reps x 240
Short and sweet…
always impressed with the quality of work in here!
This log is always intelligent, methodical work which I consistently read trying to get my deads higher.
Thanks gents. I’m never sure if I know what I’m doing, but I am totally obsessed with writing things down and planning out the month.
7/5/16
Tate Press:
4 sets x 10 reps x 50
One Arm Extensions:
4 sets x 10 reps x 40
Straight Bar PD:
4 sets x 20 reps x 125
Rope Extensions:
4 sets x 15 reps x 100
Poundstone Curls:
55
35
Reverse DB Curls:
4 sets x 10 reps x 35
For some reason biceps are my least favorite body part to work. Today, however, two sets of Poundstone curls gave me a really great pump. Arnold said something about that. I don’t know it today went to that level, but it felt pretty good.
This week we have to take my son to the college he will be attending for orientation. Parents are supposed to have access to the rec center during their stay. I think I’m going to bring my belt and gym bag. If I get a chance I want to deadlift and show up some young college dudes.
I’m sure there will be jaws dropping in the rec center when you lift!
Priceless! Hope somebody videos the reaction of the crowd.
So I was not able to lift at the school. I took all my gear, but our days were really full. Our dorm had it’s own rec center, but they were planning cross fit and yoga classes. After two days we went to the huge rec center. My son will be attending Washington State, and they have the largest rec center in the PAC 12. It was huge. I have never seen so many weights and machines. The campus is very hilly and we had walked a bunch so working out was not going to happen. So I waited until today.
7/9/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 365 x 1, 430 x 1, 405 x 1, 365 x 1
Since I am not a walker, my legs are fried. Three days of dorm food has torn up my gut. I had planned on benching today, but I did not want to take anymore time off from deads. Therefore I kept the reps down and the pounds at medium. I thought I medium workout is better than nothing at all.
7/11/16
Light Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Bench Against Band:
3 sets x 3 reps x 275
Incline Flies:
4 sets x 12 reps x 50
I took my daughter with me again today. She did an upper body workout, while I continued the theme of deload. I should be done traveling for a month or so. This will mean that I can get back to lifting heavy again.
7/12/16
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 360 x 5, 410 x 3, 460 x 2, 320 x 10
Leg Extensions:
4 sets x 10 reps x 235
Seated Leg Press:
4 sets x 15 reps x 400
Today felt good. In fact it has been a while since I felt my form was this good on every rep of my squats.
Congrats on your son getting WSU. and that is some very fine squatting
Thanks on both accounts.
7/13/16
OHP:
45 x 10, 65 x 10, 95 x 5, 150 x 3, 160 x 3, 190 x 3
Standing One Arm DP Press:
4 sets x 10 reps x 40
DB Side Raises:
4 sets x 10 reps x 45
Seated Pulls:
4 sets x 12 reps x 240
Treadmill / 25 minutes