Monday’s workout:
Bench Press:
Several sets working up to 205 lbs * 6 reps
T-bar row:
several sets working up to 222.5 (counting half the bar)
Wednesday’s workout:
Had a crappy workout. Very low energy. I’m frustrated that I haven’t been working out as hard as I used to.
front squats: 185 * 6 reps * 3 sets supersetted with
leg extensions: 140 * 15 * 3
Sumo deadlift: 1356, 2256
Thursday’s workout:
shoulder shrugs: up to 450 lbs * 3 (grip is very weak), this was not full ROM
–did 365 lbs * 10-12 * 2 sets, then 405 * 6 reps
concentration curls: 40 lbs * 8, 50 * 5, 55* 4, 40 * 7 supersetted with:
db tricep extension: 40 lbs * 8, 50 * 5, 55* 4, 40 * 7
bicep machine: 3 sets up to 120 lbs * 5 reps supersetted with
tricep machine: 3 sets up to 130 lbs * 5 reps
Friday’s workout
(I’ve been working out in the mornings this week. I think I’ll continue doing that)
External rotations: 20 lbs * 10-12 reps * 3 sets
Bench Press: 13512, 1858, 205*6, 225 * 3
DB row: 80 lbs * 10 reps (1 set…way too light of a weight, gym doesn’t have heavier DB’s)
seated, chest-supported row machine…sat lower today, with hands at top of handles: 160 lbs 6-10 reps, 4 sets
Monday’s workout:
Exercise Load Reps
Squat 235 7
Squat 265 5
Squat 305 3 about 6" above parallel…ego got in the way
Squat 265 5
Squat 225 7
Romanian Deadlift 225 7
Romanian Deadlift 295 5
Romanian Deadlift 345 3
Romanian Deadlift 295 5
Romanian Deadlift 225 7
Seated Calf Raise 180 12
Seated Calf Raise 180 12
Seated Calf Raise 180 12
was pretty tired after this workout. Felt like low blood sugar. Need to eat before workout
Tuesday’s workout: (evening)
Arm Day!
bicep curl machine worked up to 130 lbs * 1 rep
DB skull crusher. worked up to 45 lbs * 6 reps
reverse bb curl worked up to 70 lbs * 6-8 reps
overhead bb tricep extension. worked up to 90 lbs * 6 reps
Wednesday’s workout (morning)
bench press, hands inside innermost rings, worked up to 185 * 6 reps * 2 sets
wide-grip lat pull-down worked up to 210 lbs * 6 reps
incline press - 135 lbs * 6-8 reps, 3-4 sets elbows in, narrow grip
t-bar row worked up to 227.5 * 6 (this was pretty hard today…back still sore and
tired from stiff-legged DL a few days ago
Haven’t gotten enough sleep recently, so my lack of strength today may be due to that.
Friday’s workout:
I decided to mix up my workouts again with Escalating Density Training. Sounded fun.
worked up to:
5 reps * 45 lbs - dips
alternating with:
5 reps * 25 lbs - pull ups
(total of 124 reps, combined)
5 reps * 40 lbs - lying triceps ext
alternating with:
5 reps * 85 lbs - EZ-Curl bar curls
around 100 reps…lost count, was trying to figure out what weight to use
Monday’s workout:
Squats 5 * 225 * 2 sets, 5 * 245 * 1 set, 5 * 225 * 1 set
Clean: 4 * 135, 2 * 185, 3 * 185, 0 * 195, 5 * 135
weight: 214.8 I’ve been limiting my carb intake the past couple weeks…not extreme, but I’ve cut out cereal, and other stuff like it. I didn’t realize how many carbs I was eating. I need to start keeping a diet log again.
Tuesday’s Workout
EDT
Pullups 5 * 27.5 lbs
Dips 5 * 60 lbs (worked up to this)
90 total reps, 45 per exercise
Lying DB tricep extensions 5 * 45 lbs
EZ-Curl Bar Curls: 5 * 85 lbs
69 total reps
weight: 215.8
Thursday’s workout:
Squats: 225 lbs * 6, 7, 7, 8, 10 reps
seated calf raises: 180 * 12 * 4 sets
Friday’s workout:
EDT
pullups: 27.5 lbs 5 reps
dips: 60 lbs 5 reps
100 total sets, 50 each exercise
EZ-Curl bicep curls: 85 lbs 5 reps
Lying DB tricel extensions: 45 lbs 5 reps
60 total sets - elbows started hurting
weight today: 218.0
Monday’s workout:
shoulder shrugs: 22513 31513 31513 3658 3658 31513
seated calf raises: 3 sets 12 reps 185 lbs
squats: 15512 2058 2058 2258 225*6
Wednesday’s workout:
EDT:
Superset:
Pull-ups: 27.5 lbs * 5 reps
Dips: 60 lbs * 5 reps
total sets: 110 - I had to really push to get this many. Time for heavier weight next time.
Didn’t do arm workout
Wednesday’s workout
I got tired of EDT, so moving on. Thinking about doing ABBH or something like that
I think the last few weeks, I’ve needed some down time. I need to incorporate some recovery weeks every couple months. That, or I’m lazy.
Bench Press: 185 * 8, 225 * 6, 225 * 4, 225 * 2
seated row machine: 160 * 12 * 3 sets
Shrugs: 315 * 12 * 3 sets
push press: 6 * 135, 6 * 155
wrist curls: 55 lbs, 9 reps, 3 sets
reverse wrist curls: 30 lbs, 9 reps, 3 sets