01/04/2018
Leg extension (145 lbs), rest, Leg Curl (85 lbs) 6 x 10
Leg Press 6 x 20 (30 seconds rest and didn’t lower legs until after last set) @ 200 lbs
Farmer’s Walk 3 x 45s @ 85 lbs ( I thought my arms were going to fall off!)
I was dead after this but I felt great doing it!
01/05/2018
Workout:
Pulls ups 4 x 3 (I could do 3 until the 4th set, improvement!)
Bent Over Row 5 x 5 @ 185, 195, 185, 185, 155 lbs
Lat Pull down 3 x 10 @ 155 lbs (This felt heavy)
Cable Rows 3 x 10 @ 110 lbs
EZ Bar Curls 5 x 5 @ 50, 60, 60, 55, 50 lbs
My right shoulder blade is in quite a bit of pain. The side effect of having a bum Long Thoracic Nerve! I’m glad that the weekend is ahead of me!
01/06/2018
Rest Day
01/07/2018
Rest Day
01/08/2018
Workout:
Front Squat 5 x 5 @ 135, 145, 150, 155, 135 lbs (155 lbs is my current best! - but my form broke down and it broke down on my last set of 135 because I was exhausted)
Back Squat 5 x 5 @ 185, 205, 205, 205, 225 lbs (This was so difficult!)
Romanian Deadlift 3 x 5 @ 135 lbs
Pull ups 1 x 4, 1 x 2 followed by 8 pull up plusses
My lower back and legs are exhausted! It felt great and I think that I will be read to move up in weight in two weeks.
01/09/2018
Workout:
Bench Press 5 x 5 @ 185, 190, 195, 205, 205 lbs (Woot! Two sets at 205 and it is getting more comfortable)
Incline Press 5 x 5 @ 135, 155, 175, 185, 185 lbs (PR! - I don’t know why the 185 was so easy this time)
Shoulder Press 3 x 10 @ 45, 50, 55 lbs (this is the first time I have done this and had ok form - My scapula was rotating for the first time when doing this - I’ve got a long ways to go until it works well again)
Single Arm Shoulder Press 3 x 10 @ 7.5, 10, 10 lbs
01/10/2018
Workout:
Hang Cleans: 3 x 5 @ 135, 155, 155 lbs (These felt pretty good)
Pull ups 4, 4, 3 (I needed help as the sets went on)
Corner Barbell Row (one arm) 3 x 10 @ 35, 45, 55 lbs
Pull ups 3 x 3 (Needed help!)
Reverse Flys 3 x 10 @ 20, 15, 15 lbs (These hit the back of my shoulder where I had surgery)
Pull ups 3 x 3 (Negatives on all of them)
Pull up plus 3 x 10
This workout killed my biceps and lats!
01/11/2018
Workout:
Decline Situps 3 x 15 (5 left, 5 middle, 5 right) @ 2.5 lbs (I’ll go up to 5 lbs but drop to 2.5 next time)
Pulls ups 1 x 3 (1 completed with 2 negatives)
Ab Roller 3 x 5 (ow…)
Pull ups 1 x 3 (1 completed with 2 negatives)
Russian Twist 3 x 25, 10, 5 @ 10 lbs with super set 1 x 30 sec flutter kicks, 1 x 30 sec hello dolly, 1 x 30 sec spread leg raise six inches (up, hold for a second, down, repeat for 30 seconds)
Front Squat Isometric hold 3 x 30 seconds @ 180 lbs (This was pretty heavy)
01/12/2018
Workout:
Front Squat 4 x 8 @ 135 lbs (Really difficult and couldn’t keep good form on the last set)
RDL 4 x 8 @ 185, 185, 205, 225 lbs
Barbell Backward lunge 4 x 8 @ 95, 95, 115, 135 lbs
Hip Thurst 4 x 8 @ 40 lbs
01/15/2018
Workout:
Squat 3 x 5 @ 230 lbs (This was incredibly heavy on my middle back)
Overhead press 3 x 5 @ 60, 80, 100 lbs (This felt pretty easy, I have reviewed starting strength form and I will do this again on Friday)
Deadlift 1 x 5 @ 275 lbs (I could have done more)
I was exhausted from the squats! That was a PR!!!
01/16/2018 - 01/17/2018
I was sick…
01/18/2018
I practiced form on squats and overhead presses based on video instruction from Mark Rippetoe.
01/19/2018
Squat 3 x 5 @ 225 lbs
Bench Press 3 x 5 @ 205 lbs
Deadlift 1 x 5 @ 315 lbs
01/20/2018
Rest Day
01/21/2018
Rest Day
01/22/2018
Workout:
Squat 3 x 5 @ 225 lbs
Press 3 x 5 @ 95, 115, 105 lbs
Deadlift 1 x 5 @ 315 lbs
Chinups 3 x 5 (needed a spot)
01/24/2018
Workout:
Squat 3 x 5 @ 235 lbs
Bench Press 3 x 5 @ 205, 215, 210 lbs
Deadlift 1 x 1 @ 325 lbs
I am taking a week off (maybe more)
I dont know the circumstances surrounding this but DONT…if you can at all avoid taking time off then dont take time off. Even if that just means getting light anything done.
Either way see you when you return.
Thanks, I will do my best to do some work but I can’t promise anything. Too much work. Besides, it might feel nice to give my joints a break.
2/5/2018
Squat 3 x 5 @ 190 lbs
Press 3 x 5 @ 105 lbs
Deadlift 1 x 5 @ 190 lbs
I need to work on getting a stronger upper back to handle the heavier squats better.