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10-18-2021, 09:04 PM
#811
Saturday
Goofing around with my youngest boy - Started with 50lb dumbbells and did 4 reps of curls, grabbed the 45's and did 4, grabbed the 40's and so on dropping down by 5 pounds at a time and doing 4 reps at each weight. By the time I hit the 10's my biceps were torched.
Today
Warm up - 500M row in 1:59
Squat
Bar-5
155-5
265-3
375-1
425-3,2, Work set - second set/last rep required full effort
265-17, back off set - heavy breathing after this set
Calf raise
90-12
Bench
Bar-10
155-5
265-1
297-5 work set - Nice to get 5 here. Will add 5 pounds for next week. BP is slowly climbing...
308-3 heavier work set
243-9 Back off set - starting to get tired
OH Press
Bar-6 - Did these just to get the bar path since I was already warmed up from benching
194-4 - Went right into work set - +5 from last week - tired from benching so just got 4
155-7 - Back off set - running out of energy
Chins - The Harbinger belt is crap despite a website claiming to test all the belts and rating them #1. Only fits scrawny men. Might make my own out of some heavy leather.
Overhand 25-4 - The belt kind of threw me off as it kept slipping down my waist for both sets. the belt itself is too small for me and I have a size 34 waist.
Underhand 25-5
Curls
40-10 bumped the curls up 5 pounds on both sets. Did the 25's right after the 40's.
25-12
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10-21-2021, 08:10 PM
#812
Warm up 500M row in 2:04
DL
155-5
265-3
375-1
452-4,1 Work set - Only got 4 out of 5. the single rep was lifting it onto my rack to take the weights off
Shrugs
342-13
Dumbbell incline bench
50-10
85-10
105-6 - Tired out quick on this set. -5 reps from last week. Maybe didn't rest long enough.
1 arm row
105-12
Dips
BW-6,6, - Could do lots more but taking it easy to start since my shoulders are obliging.
Pull overs
40-10
60-9
EZ bar - 90-10
Curls
DB-20-10
EZ bar - 90-12
DB - 40-9
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10-25-2021, 09:09 PM
#813
Saturday
Did the dumbbell curl marathon again. Started with 55 pounders, did 4 reps, dropped 5 lbs, did 4 more reps, and so on all the way down to 10 lbs. On the 15's and the 10's I did 10 reps.
Today
Warm up - 500M row in 1:57
Since the days are getting shorter, and its been raining out like crazy for the past couple weeks, I don't think I'll be doing much more mountain biking. I may add in another work out day on Wednesday to do arms and back, then back to deadlifts and press variations for Friday. I cut the arms and back out of today's workout as I get tired near the end and don't give these the proper attention.
Squat - I knew today would be a good squat day for some reason.
B-5
155-5
265-3
365-1
430-3,2, Work set - These went well. Could have added more reps to both sets. Will keep adding 5 pounds each workout
265-18 - back off leg pump set. Will hit 20 soon
Calf raise
199-13
Bench Press
Bar-10
155-5
265-1
304-3 Work set - Still struggling a bit on bench. Next workout I'll go to 315 and do 3 and 2 reps similar to squats.
315-2 Work set
243-10 - Back off set
OH Press
Bar-6
199-3,2, - Went immediately to work set since I was warmed up from benching. Doing the 3 and 2 on these. Will continue to add weight
155-8 - Back off set - Getting tired at this point.
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10-28-2021, 08:14 PM
#814
Warm up - 500M row in 2:04
Thursday is always a lower energy day for me. I suppose working all week tires me out a bit vs being somewhat fresh on Mondays. I was going to do some back stuff Wednesday but didn't, so did my regular session today.
Deadlift
155-5
265-3
365-1
452-3,1, Pretty much the same result as last week. I could have eked out 1 more rep to get 4 reps, but didn't see the point. No more LP it appears for the DL
345-5 - Since I didn't perform so well on my work set I did a light back off set at the same weight as my shrugs then went immediately into my shrugs.
Shrugs
345-15
Dumbbell incline bench at 40 degrees
50-10
85-5
105-7 My pressing seems to be stalling similar to deadlifts.
Chins
BW + 35lbs
OH-3
UH-4
Dips
BW-10,10, increasing the reps on these. Shoulders are not complaining so far. Maybe this will start to drive bench progress again.
DB Curl marathon - Even with my body fat levels I'm starting to see increased size and vascularity on my biceps due to doing these as well as the previous work i did. I feel these are especially contributing.
55-5 down to 10-5 in 5 lb increments non-stop/no resting but to put the weights down.
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11-01-2021, 08:42 PM
#815
Warm up - 500M row in 1:56
Squat
B-5
155-5
265-3
365-1
436-3,2, - Work set. Definitely feeling heavy now, but the weight still moved well. Will continue to add 5 pounds/week
265-12 - Back off set - Last week did 18. Was shooting for 20 today but had some fatigue from a 1200 mile road trip over the weekend. Didn't feel like pushing for reps today.
Bench
Bar-10
155-5
265-1
315-2,3, Work set - Wimped out on the first set as the goal was 3 so made it up on the 2nd.
243-10 Back off set
Calf raise
93-10
OH Press
Bar-6,
205-2,2, Work set - Almost got 3 the first set but couldn't quite lock it out. Will repeat this weight
155-9 Back off set
Didn't do any back or arm work. I'll see if I can make time Wednesday unlike last week
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11-03-2021, 08:22 PM
#816
Warm up - 500M row in 2:04
Well today was arm and back day! That means I'll shift my deadlifts to Friday instead of Thursday. Nice easy and fun workout. Nothing heavy!
Chins
BW + 25lbs
Overhand-4
Underhand-5
Neutral grip-5
BB Row - Went light on these to start
Bar-10
135-10,10, Work set
Pullovers
40-10 warm up
90-10,10, work set
Curls
DB - 20lb-10 warm up
EZ Curl bar - 90-12,12, work sets
Ab wheel - 10 - went easy on these to start.
Glute/ham machine
BW-10 - Started light and easy with these too. Don't want the dreaded DOMS
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11-05-2021, 07:59 PM
#817
Warm up - 500M row in 2:04
DL
155-5
265-3
365-1
458-3,2, Doing the 3 reps followed by 2 on deadlifts now similar to my other major lifts. No back off set on these though.
Shrugs
353-12,12
DB incline bench at 40 degree incline
50-10
80-10
105-9
Dips
BW-12,12 - Shoulders still good although the R is protesting a little. Once I can do 15 reps comfortably I'll start adding weight, maybe...
Going to Vancouver tomorrow as my youngest son is competing in provincials for cross country running. He's in the junior class for grades 8-10 and he's just in grade 8. Just in case you wondered why I couldn't keep up with him on the mountain bike climbs
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11-06-2021, 09:13 AM
#818
Good lifting and good luck to your son!
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11-06-2021, 10:29 PM
#819
Thanks Iron Geek, the kid did well and placed ~80 out of 200+ kids. Not too bad considering his age and physical maturity. I was about 500 meters from the start and it was like a herd of buffaloes running past me.
Did some additional work today myself:
1000 meter row in 4:04 -
Dumbbell curl marathon
50 down to 10 in 5 pound increments
6 reps/weight
5 reps/weight
Last edited by skid; 11-06-2021 at 10:32 PM.
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11-08-2021, 09:19 PM
#820
Yesterday - Fired up the treadmill last night, did a 20 minute walk at 3.5 miles/hr. Normally I would walk outside, but it's dark out here now at 6 and there are no streetlights in my rural neck of the woods. I'm going to try to do more walking to hopefully burn off some fat, or at least prevent more accumulation over the winter.
Today,
500M row in 2:04
Squat
B-5
155-5
265-3
365-1
440-3,2, - Work sets. Went good
265-20 - back off set. Decided to just do it and get 20 reps. Will add more weight next week and do the climb back to 20 reps
Calf raise
205-13
Bench
Bar-10
155-5
265-2,
319-3,2, Work sets
243-8 Back off set - Just lacked the energy to do 10. Maybe didn't rest long enough
OH Press
Bar-6
155-1
210-3,2, - Work sets
155-11 - back off set
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