1/21/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1
380 x 2
Speed Sets:
8 sets x 3 reps x 305
Stiff Leg DL:
3 sets x 8 reps x 205
Bent Rows:
3 sets x 8 reps x 185
Underhand Lat Pulls:
3 sets x 8 reps x 205
Good Mornings:
3 sets x 8 reps x 185
I was out of town for a couple days for meetings. Its just the first of many trips I have scheduled for work.
I started the Coan DL routine today. I probably started a little lighter than I needed but I am looking for steady progress
Where can I find the Coan DL routine?
Just Google Ed Coan deadlift. It’s pretty good, and works you real hard. I’ve done it before, but not for a couple years.
1/24/18
Kroc Rows:
4 sets x 15 reps x 145
DB Front Raises:
4 sets x 10 reps x 60
Standing One Arm Press:
4 sets x 10 reps x 40
DB Side Raises:
4 sets x 10 reps x 40
Face Pulls:
4 sets x 15 reps x 100
Seated Plate Lifts:
4 sets x 15 reps x 45
I could not get within 50 feet of any leg equipment. Plan B was in order.
1/25/18
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 365 x 3, 395 x 3, 415 x 3, 315 x 10
Leg Extensions:
4 sets x 10 reps x 190
What’s this a squat rack at 0500?
^I should certainly hope so.
Wondered about your crowded gym post on 1/24. Crowd at my place starts about 0520.
1/27/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 315 x 3
One Board:
365 x 2, 435 x 1
Chest:
315 x 7, 225 x 12, 135 x 10
Crossover (mid-chest):
4 sets x 20 reps x 42.5
Svend Press:
4 sets x 20 reps x 2 - 25s
Treadmill:
30 minutes / 249 calories
That felt real good. I decided to try an overload today. 435 was a bit rough. I hit the bench on the way up. It about killed me. Robbie then said 315 for seven. I thought he was crazier than normal. The final two reps were a battle, since I was already a little tired.
One my gym buddies is doing a bench only meet in March. I have been giving him advise. Last night we took the wives out for dinner, and he picked my brain. He was there today, so I think between him being there and our conversation last night I was inspired.
1/28/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 410 x 2
Speed Sets:
8 sets x 3 reps x 330
Stiff Leg DL:
3 sets x 8 reps x 210
Bent Rows:
3 sets x 8 reps x 190
Good Morning:
3 sets x 8 reps x 190
Underhand Lat Pulls:
3 sets x 8 reps x 210
All under one hour too.
After speed sets are you doing one set of each accessory exercise to make one set? Last week I did the accessory lifts as you posted them.
Right. I am not doing a circuit. I am doing each lift three sets of eight. I just don’t want to be the guy who hogs all the equipment.
Understood.
1/31/18
Tate Press:
4 sets x 15 reps x 40
Kickouts:
4 sets x 15 reps x 35
One Arm Extensions:
4 sets x 10 reps x 40
Straight Bar PD:
4 sets x 15 reps x 100
Cable Extensions:
4 sets x 15 reps x 95
Poundstone Curls:
80
65
Cable Curls:
4 sets x 12 reps x 65
I needed that. Things have been very busy at both jobs. I am trying to baby my right bicep. I strained it a few weeks ago, and I can still feel it.
Both jobs= home and work?
Friggin’ 1 board 435. I am jealous.
^Aren’t we all.
My fulltime job and I still adjunct at the university.
Remind me again what you’re teaching.
I’m an adjunct in the Criminal Justice Department. I have actually taught some kids who have gone into your line of work.
2/1/18
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 370 x 3, 400 x 3, 420 x 3, 320 x 10
Leg Extensions:
4 sets x 10 reps x 200
That’s a nice way to start the day.
2/3/18
Bench:
135 x 10, 185 x 5
10 sets x 10 reps x 225 (60-90 rest between sets)
315 x 3
315 x 5
Incline Flies:
4 sets x 10 reps x 40
Svend Press:
4 sets x 50 reps x 30 (3-10s)
Just messing around with something different. It should be a nice shock to the body.