always good to hear that
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Two of my kids have been in and out of the hospital so I havenāt worked out in awhile. Probably wonāt get back to it until next week.
Finally got back to the gym.
Monday - Upper Body
Bench - 6x95, 6x115, 8x175, 13x135 (pumped to get these rep #s)
Pull up - 6, 6, 6, 8
Seated Back Supported Overhead Press - 6x20, 6x25, 6x55, 10x40
Chest Supported Row - 6x30, 6x40, 6x75, 12x55
Lateral Raise - 6x10, 6x10, 6x30, 10x25
Barbell Curl - 6x30, 6x40, 5x90, 9x75 (really close to 6th and 10th rep on working sets)
Slight Decline Tricep Extension - 6x10, 6x15, 8x27.5, 12x22.5 (these felt good)
Overall I was happy. Some of this weight was an increase from my last upper body workout, which was 13 days ago so I expect that some of the struggle was due to coming off of an extended break. Just started creatine this week and so far no weird physiological reactions/effects.
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Wednesday
Lower body:
Squat - 6x95, 6x125, 8x210, 12x190
Calf Raises - 10x60, 10x100, 12x205, 20x180
RDL - 6x135, 6x145, 8x265, 12x230
Leg Curl - 6x50, 6x70, 6x155, 10x140
Weighted Crunch Sit-ups - 6x10, 6x15, 6x52.5, 8x42.5
Workout felt good. I hit failure on a couple of exercises, which I found very motivating! I used to hate squats and now Iām enjoying them more and more because they are challenging and the post-squat feeling is rewarding. Hopefully my kind doesnāt change about this.
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Friday
Upper body
Bench - 6x95, 6x115, 6x180, 13x140
Pull up - 6, 6, 6, 9
Seated back supported DB OHP - 6x20, 6x25, 7x55, 12x40
Chest supported row - 6x30, 6x45, 7x75, 16x60
Lateral raise - 6x10, 6x10, 6x30, 10x25
Barbell curl - 6x30, 6x40, 6x90, 9x75
Decline tricep extension - 6x10, 6x15, 7x30, 10x25
It was a good day. I need to be stricter with my rest periods.
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Monday
Lower Body
Squat - 6x95, 6x135, 8x215, 12x195
Calf Raises - 10x60, 10x100, 12x210, 20x185
RDL - 6x135, 6x155, 8x275, 12x240
Leg Curl - 6x50, 6x70, 6x155, 10x140
Crunch Sit-up - 6x10, 6x15, 8x52.5, 8x42.5
I didnāt feel much mind muscle connection in my RDL lifts so Iām going to stay at that weight another workout.
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Wednesday workout
Upper body
Bench Press - 6x95, 6x115, 7x180, 10x145
Pull up- 6, 6, 6, 9
Seated back supported OHP - 6x20, 6x25, 7x55, 7x45
Chest supported row - 6x30, 6x45, 8x75, 13x65
Lateral raise - 6x10, 6x10, 6x30, 10x25
Barbell curl - 6x30, 6x40, 6x90, 9x75
Slight decline tricep extensions - 6x10, 6x15, 5x30, 10x25
Disappointing day. Missed a lot of goals and regressed some. Didnāt feel strong today. Motivated to turn it around next week.
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Lower body
Squat - 6x95, 6x135, 8x220, 12x200
Calf Raises - 10x80, 10x100, 12x215, 20x190
RDL - 6xbar, 6x135, 6x185, 8x275, 12x240
Leg Curl - 6x50, 6x70, 8x155, 13x140
Crunch sit-up - 6x10, 6x15, 8x52.5, 11x42.5
I moved to a wider stance because it sort of felt right and per the advice from @RT_Nomad and it felt really good. I had a medium stance just outside shoulder width apart, which still feels good, but this wider stance felt solid and strong. Iām going to give it a go for a few weeks.
My back felt tight after a few rounds of RDLs so I didnāt go up in weight this week.
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You should see your weight capacity in the squat increase. I know mine did so significantly.
That is my hope!
Upper body
Bench Press - 6x95, 6x115, 7x180, 12x145
Pull up - 6, 6, 6, 9
Seated Back Supported OHP - 6x22.5, 6x25, 6x55, 10x45
Chest Supported Row - 6x30, 6x45, 7x80, 10x70
Lateral Raise - 6x10, 6x10, 6x30, 6x25 (hurt my back a little so I decreased my reps)
Barbell Curl - 6x30, 6x40, 7x90, 10x75
Slight Decline Triceps Extension - 6x10, 6x15, 7x30, 10x25
Overall a good day. I saw the most progress in my second working sets. This was interesting.
2 Likes
Last Friday Full body Workout
Squat - 6x95, 6x135, 6x225, 8x205
Calf Raises - 10x80, 10x100, 12x220, 20x195
Leg Curl - 6x50, 6x70, 6x160, 10x145
Crunch Sit-up - 6x10, 6x15, 8x55, 9x42.5
Bench Press - 6x95, 6x115, 7x180, 8x150
Pull-ups - 6, 6, 6, 8
Seated Back Supported Overhead Press - 6x30, 6x20, 7x55, 8x45
Chest Supported Row - 6x30, 6x45, 8x80, 10x70
Lateral Raise - 6x10, 6x10, 10x7.5, 10x7.5
Barbell curls - 6x30, 6x40, 7x90, 10x75
Decline triceps extension - 6x10, 6x15, 7x30, 11x25
Skipped RDL to give my back rest. Did low weight on lateral raise to give my back rest. Otherwise I was pleased.
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Monday
Lower Body
Doing machines per @j4gga2ās advice
Squat machine (thought it was the hack squat machine but it was a different type of squat machine) - 8x90, 8x90, 8x115, 12x105, (Found the actual hack squat machine and did 8 reps with a plate on each side)
RDL on smith machine didnāt feel good yet, so I skipped that. I think I will do bar only or little weight on Friday
Calf raises - 10x80, 10x100, 12x225, 20x200
Leg curl - 6x50, 6x70, 8x160, 11x145
Crunch sit-up - 6x10, 6x15, 7x57.5, 10x42.5
Felt good. The gym didnāt have bands so I ordered some to do some back stretches (thread the needle). They should be in tomorrow.
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Try hip thrusts
You can also use a low cable if you have access to that sort of thing
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Upper body on Wednesday (forgot to post)
Bench - 6x95, 6x115, 7x180, 8x150
Pull-ups - 6, 6, 6, 9
Seated back supported DB OHP - 6x25, 6x25, 6x55, 9x45
Chest supported row - 6x35, 6x45, 7x80, 12x75
Lateral Raise - 12x10, 12x10, 12x12.5, 12x12.5
Barbell curl - 6x30, 6x40, 7x90, 9x75
Slight decline Triceps extension - 6x10, 6x15, 7x30, 9x25
Didnāt feel strong. Back felt much better!!
Sleep was poor this week. Going to focus on rest and diet this weekend.
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Breakfast this morning
2 Eggs, 1 avocado, 2 mandarin oranges, kefir and protein (Casein), and coffee
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Monday Upper Body
Bench Press - 6x95, 6x115, 7x180, 11x150
Pull-ups - 7, 6, 6, 8
Seated back supported DB OHP - 6x20, 6x25, 7x55, 14x45
Chest Supported Row - 6x35, 6x42.5, 8x80, 12x75
Lateral Raise - 12x10, 12x12.5, 12x15, 12x17.5
Barbell curl - 6x35, 6x40, 8x90, 12x75
Slight decline triceps extension - 6x10, 6x15, 8x30, 13x25
Iām intensely excited for the walls I broke through this workout. Iāve been stuck on that barbell curl weight for over three weeks and I finally got it on both sets! Also, my seated db ohp felt a lot stronger. I should hopefully get my 3rd set reps on Friday. Iām super close to getting my bench reps to move up in weight. Today was great, and it was motivating to see hard work pay off. I slept better over the weekend so that likely helped.
I have new concrete goals for my lifts:
Squat - 300lbs for reps
RDL - 300lbs for reps
Bench - 250lbs for reps
Barbell curl - 100lbs for reps
Row - 100lbs DB for reps
Seated DB OHP - 70lbs DB for reps
Pull-ups - 4 sets of 10
Calf raises - 275lbs for reps
Leg Curl - 200lbs for reps
Triceps - 50lbs DB for reps
Lateral Raise - 40lbs DB for reps
Weighted Sit-ups - 75lbs for reps
Iām close to some of these and not close for some others. However, these are just arbitrary goals right now that seem like good finish lines. Once I accomplish the goal, a new one will take its place.
Wednesday
Lower Body
Hack Squat - 6x90, 6x90, 8x180, 12x160
Calf Raises - 10x80, 1x100, 12x230, 20x205
RDL - 8x75, 8x95, 8x115, 12x135
Leg Curl - 6x50, 6x90, 6x165, 8x150
Crunch sit-up - 6x10, 6x15, 8x57.5, 11x42.5
Lifts felt good today. I was feeling a bit sluggish but perked up after awhile.
Upper
Bench Press - 6x95, 6x115, 7x180, 10x150
Pull-ups - 6, 6, 6, 9
Seated back supported DB OHP - 6x20, 6x25, 9x55, 10x47.5
Chest Supported Row - 6x35, 6x45, 8x85, 10x80
Lateral Raise - 6x10, 6x15, 6x30, 9x25
Barbell Curl - 6x35, 6x45, 6x95, 8x80
Slight Decline Triceps Extension - 6x10, 6x15, 6x32.5, 10x27.5
I was very happy with my third set in the DB OHP, so much so I did an extra rep because I thought I could. I usually donāt do that but it has been a battle and I was excited to reach my target reps with that weight. Iāll forgive myself for breaking protocol. I was also happy to get 6 reps of barbell curls at 95lb. Since 90lb was such a battle, I thought I would only get 4-5. Back felt good and lifts felt good. My 8th rep on the third set of bench was so close!