1/1/19
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 40
BB Strict Curls:
4 sets x 10 reps x 60
Cable Curls:
4 sets x 15 reps x 80
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 15 reps x 100
Kickouts:
4 sets x 15 reps x 35
Kickbacks:
4 sets x 10 reps x 45
D-Bar Press Down:
4 sets x 15 reps x 50
Treadmill:
25 minutes / 303 calories
It was a good way to kick off the new year.
1/3/19
OHP:
4 sets x 5 reps x 135
BB Shrugs:
315 x 10, 385 x 10, 405 x 10, 455 x 10
Hammer Strength Pull Down:
4 sets x 10 reps x 170
Hammer Strength Seated Pull:
4 sets x 10 reps x 205
Not much happening here.
1/5/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 325 x 5, 325 x 4, 325 x 3, 325 x 2, 325 x 1, 385 x 1, 135 x 10
Rob challenged me with 385 after five sets of 325. I got really into it, and it was probably my best set.
1/6/19
Leg Extensions:
4 sets x 10 reps x 190
Leg Curls:
4 sets x 10 reps x 125
Rack Pulls (from knees):
315 x 5, 365 x 5, 405 x 3, 455 x 2, 505 x 1, 555 x 1, 405 x 5, 315 x 10
Zerchers:
225 x 5, 245 x 4, 275 x 3, 295 x 2, 345 x 1
a 555 rack pull and a 345 zercher.
Knuckles probably dragging the ground.
I was reading what NHLFTR shared and it fired me up.
All you guys have that effect on me.
1/8/19
Biceps Gauntlet
DB Curls:
4 sets x 10 reps x 50
Concentration Curls:
4 sets x 10 reps x 40
Cable Curls:
4 sets x 15 reps x 80
Pulldowns:
10 sets x 10 reps x various (no rest between sets)
Cable Extensions:
4 sets x 10 reps x 100
D- Bar Press Down:
4 sets x 15 reps x 50
Straight Bar Press Downs:
1 sets x 75 reps x 80
Treadmill:
10 minutes / 100 calories
Crippler, I guess I’m a gadfly with all the gyms around me. (I’m staying away from the crossfit/MMA ones.) The “new” gym rarely has anyone in it (34 members) but has really great weightlifting stations (not machines), The “old” one has lots of unfriendly people and I can’t do deads or squats very well with their equipment (98% machines) ,
This “temp” gym is a blend. Good amount of machines, sufficient weightlifting stations, and so far the people I’ve met there are friendly. They had two “fireplug” trainers at 5:30 am today. The owner comes at 6 am to train people and he’s got a wealth of knowledge. He’s worked out with Nick Tuminello. He’s having a Russian powerlifter there Sunday afternoon for a seminar, and maybe I’ll pay the fee and show up. They were friendly to the point of knocking themselves over to shake hands, guess they need more than their 60 members. Almost no locker room.
Everything’s a compromise short of me opening my own place, something I don’t want to do. My garage is too small for that option. We’ll see.
1/10/19
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
4 sets x 10 reps x 55
Leaning Side Raises:
4 sets x 10 reps x 30
Hammer Strength Seated Pulls:
4 sets x 10 reps x 190
Treadmill:
10 minutes / 111 calories
1/12/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 1, 365 x 1, 425 x 1, 225 x 5, 315 x 5, 335 x 1, 135 x 5
Treadmill:
15 minutes / 170 calories
What a day. The gym opens at 8:00 AM on weekends. I always get there early. The kid who works there never showed up. I have been thinking about max bench day all week. Plus I was tweeking on coffee and pre-workout. So I hung out in the parking lot. Finally a girl shows up at 8:40.
Rob and I then get with it. 315 and 365 were money. At 425 I resorted to ammonia to get fired up. Plus Rob slapped me hard up side the head. We went to war and got it done.
I thought I was done, but he threw in the next few sets. I have decided on a meet in July. I am hoping for a bench in the 425 to 445 range.
Also, I purchase some elbow sleeves from Anderson a few weeks back. I don’t know how much they help, but my elbows finally feel great.
1/13/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 2
Speed Sets:
3 sets x 3 reps x 340
Assistance Lifts (90 seconds between sets):
Power Shrugs:
2 sets x 5 reps x 365
Stiff Leg DL:
2 sets x 5 rep x 265
Bent Rows:
2 sets x 5 reps x 235
Good Mornings:
2 sets x 5 reps x 225
Underhand Lat Pulls:
2 sets x 5 reps x 225
Good workouts, and on a weekend no less.
Saturdays and Sundays are my big days.
If you say so.
Seems like you’ve got some heavy weekday ones as well.
1/14/19
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 40
Reverse DB Curls:
4 sets x 10 reps x 30
Cable Curls:
4 sets x 15 reps x 80
Pull Downs:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 15 reps x 100
D-Bar Press Down:
4 sets x 15 reps x 50
Kickbacks:
4 sets x 10 reps x 40
1/17/19
Kroc Rows:
4 sets x 10 reps x 145
Reverse OHP:
4 sets x 10 reps x 135
Hammer Strength Seated Pulls:
4 sets x 10 reps x 190
Face Pulls:
4 sets x 15 reps x 100
Treadmill:
10 minutes / 99 calories
I hadn’t realized you go lighter on weekdays than weekends. Interesting.
I like my couch on weekends.
It’s just a matter of finding time. Weekends are better for me for more intense training.
1/18/19
Deload Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 2, 275 x 1
Bench Against Band:
3 sets x 3 reps x 245
Incline Flies:
4 sets x 15 reps x 40
Svend Press:
4 sets x 50 reps x 3 plates (10s)
I have an off day from work due to meetings today and tomorrow. I saw my old 7:00 AM buddies as I went light.