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Warm up - 500M row
Finished my night shifts this morning. Hopefully never have to do them again!
Squat
bar-5
155-5
265-3
397-5 - work set
287-10 - back off set
Calf raise
187-10,10,
Bench
Bar-10
155-5
265-1
330-F - Still weak on bench.
330-2 - Pissed off so added sling shot
265-6 - Heavy back off (no slingshot)
225-10 - Light back off
Dumbbell Row
55-6
105-10 - just 1 set
Dumbbell curls
35-10
40-10 - Did this set hammer curl style
30-10
220-10
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Warm up - 500M row
I'm just doing bare minimum maintenance type workouts for now. With the nice weather I'm too busy doing things around my farm + work is very demanding as well.
Deadlift
155-5
265-3
375-1
440-4 - Didn't try for a 5th but maybe had it.
Shrugs
309-10,10,
Dumbbell incline press
60-6
105-8
Curls
Dumbbell
35-10
EZ Curl bar
110-10,10,
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Warm up - 500M row
Last squats were almost 2 weeks ago. The weights felt very heavy today. I've lost quite a bit of strength, even since last squat workout. The good news is that I will soon be back on my normal workday schedule, maybe...
Squats
Bar-5
155-5
265-3
375-1
387-3 - Could have squeezed 1 or 2 more out but didn't see a need, especially since its been a while since I last did squats
265-10 - back off set
Calf raises
155-10,10,
Bench
Bar-10
155-5
265-6 - work set - same as squats didn't push too hard
220-10 - back off set
DB row
55-5
105-7
DB curl
25-10
35-12
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Warm up - 500M row
Didn't do my deadlift workout last week due to a sore back from working around the farm lifting heavy stuff. Been almost 2 weeks now.
Deadlifts
155-5
265-3
375-1
440-4
Barbell Shrugs
309-11,11,
Dumbbell incline press
55-10
105-10
Curls -
Dumbbells
20-10
40-10
EZ Curl
110-10,10
Member
Warm up - 500M row
Went mountain biking last night. Almost puked out a lung trying to keep up with my youngest on the climb up the mountain. Could feel some tiredness in my legs this morning doing my warm up row.
Squat
Bar-10
155-5
265-3
375-1
397-3 - work set
275-10 - back off
Calf raise
166-11,11
Bench
55-10
166-5
275-5 - Work set
231-12 - Back off
Dumbbell row
55-6 - warm up
105-10,10,
Curls
25-10 warm up
40-12 - followed by a brief rest then
35-10
✓ Member
Hows the one heavy workset followed by a high rep back off set working for you? Was that a suggestion by a coach?
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No coaching, just me being lazyOriginally Posted by cole205
It actually worked pretty well for me, I PR'd my squat doing that. It worked best when warmed up and then did a heavy single, followed by a heavy set of 5, followed by a lighter back off set of 10 or so.
I'm turning 59 this year and find if I do too many sets I get tired and don't feel like doing much else. This doesn't work when you live on a farm with lots to do always.
I was doing pretty good with this on all lifts until I had to go onto 12 hour shifts at work which messed me up, especially nightshift. Starting next Monday I go back to my normal 8 hour days again so hopefully I can get back on track.
Warm up - 500M row
Deadlifts
155-5
265-3
375-1
447-3
Shrugs
330-10,10,
Dumbbell incline press
55-10
105-11
65-15
Chins - first time doing these in a long time so left a few reps in the tank
OH-5
UH-5
Curls
DB
25-10
35-10
EZ Curl bar
110-7
110-10
Member
Warm up - 500M row
Back to my normal Monday to Friday schedule again so can get back into a semblance of a routine.
Squats
Bar-10
155-5
265-3
375-1
408-3 Heavy work set
287-10 - light back off
Calf raise
177-12,12,
Bench
Bar-10
155-5
265-1
320-1 - Heavy single
282-5 - Heavy back off
238-10 - light back off
DB Row
55 -10
105-11
DB Curl
20-10
40-11
35-12
Member
Warm up - 500M row
Deadlift
155-5
265-3
375-1
452-3
Shrugs
342-10,10,
Dumbbell incline press at 35 degrees
55-10
105-11
85-14
Chins @ BW
OH-7
UH-8
Curls
DB - 20-10 did these while dumbbell pressing to warm up the biceps for chins
EZ curl bar
110-10,12, after second set rested maybe 15 seconds and then did:
DB - 30-12 for the final bicep burn
Member
Warm up - 500M row
Went mountain biking yesterday. Trail conditions were as good as I've seen. I'm lucky to live in a community where the local government spends almost $100k a year maintaining the most popular trails. My cardio is much better as the climb up the mountain is getting easier all the time.
Squats - been adding 10 pounds per week on these since getting off nights.
bar-10
155-5
265-3
375-1
419-3 - Work set - a rep or two in the tank
298-10 - back off set -
Calf raises
188-10,10,
Bench
Bar-10
155-5
265-1
325-1 - Heavy single
242-10 - Back off set
DB Row
55-10
120-7 - my 120 pound dumbbells are the hexagonal type with the fat tapered handles. The hexagons are good at the lighter weights but I find them difficult to hold with 120 pounds, especially with my right hand where I injured a finger years ago. Plus they are hexagonal and want to roll to the flat side which messes up my grip. I'm going to sell these and make my own 120 pound dumbbells with 1" handles and 10 pound plates.
DB Curl
20-10
40-12 - rest 15 seconds then
35-12
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