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Sticking to a lifting schedule for 2016
From now through August, I'm getting married, finding a new job, moving, and traveling, and with everything going on it's going to be easy to miss workouts. Last year I injured my knee and it was painful to squat most of the year and I also lost 40 pounds (intentionally), so all of my lifts have gone down quite a bit. I want to get some of that back and stick to a schedule, so keeping a log here should maintain some accountability.
The first couple of posts are going to be workouts from January, so I can catch up to the most current workout and put everything in one place.
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1-10
weight x reps x sets
OHP - 115 x 8 x 3
Dips - 5x5
DB bench
triceps
1-11
Squat - 225 x 8 x 3
RDL - 165 x 8 x 3
lat pull downs
curls
1-13
Bench - 185 x 8 x 3
Dips - 5 x 5
BTN press
triceps
1-14
Squats - 185 x 5 x 2
Deads - 245 x 8 x 3
rows
curls
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1-18
OHP - 135 x 5 x 4
Squat - 255 x 5 x 4
Dips - 6 x 5
RDL
DB bench
lat pull downs
1-21
Bench - 205 x 5 x 4
Dips - 6 x 5
Deads - 275 x 5 x 3
rows
Could only get into the gym 2 days because of wedding stuff.
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1-25
OHP - 150 x 3 x 5
Dips - 7 x 5
DB bench
triceps
1-26
Squat - 285 x 3 x 5
RDL - 185 x 8 x 3
lat pull down
curls
1-28
Bench - 230 x 3 x 5
Dips - 7 x 5
BTN press
triceps
1-29
Squat - 185 x 5 x 2
Deads - 305 x 3 x 4
rows
curls
calves
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1-31
OHP - 120 x 8 x 3
Dips - 6 x 5
Incline Bench
triceps
2-1
Squat - 235 x 8 x 3
RDL - 175 x 8 x 3
lat pull down
curls
calves
2-3
Bench - 190 x 8 x 3
Dips - 6 x 5
BTN press
2-4
Squat - 195 x 5 x 3
Deads - 255 x 8 x 3
rows
curls/calves
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2-7
OHP - 135 x 5 x 4
Dips - 7 x 5
Incline
triceps
2-8
Squat - 265 x 5 x 4
RDL - 185 x 8 x 3
2-10
Bench - 210 x 5 x 4
Dips - 7 x 5
2-12
Squat - 200 x 5 x 3
Deads - 285 x 5 x 3
Busy week, not much time for accessory stuff.
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Almost caught up.
2-14
OHP - 150 x 3 x 5
Dips - 8 x 5
Incline
triceps
2-16
Squat - 295 x 3 x 5
RDL - 195 x 8 x 3
lat pull down
curls/calves
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2-18
Bench - 235 x 3 x 5
Dips - 8 x 5
BTN press
triceps
2-19
Squat - 205 x 5 x 3
Deads - 315 x 3 x 4
In a rush so no assistance. BW was 223.5 in the a.m.
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2-21
OHP - 125 x 8 x 3
Dips - 7 x 5
Incline
triceps
125 felt easier than 120 on the last cycle of eights. Hopefully that keeps up.
2-22
Squat - 240 x 8 x 3
Power snatch - worked up to 95 x 2 x 3
RDL - 185 x 8 x 3
curls/calves
Squats were tough and I was pretty lightheaded after the 3rd set. I'm going to start including psn instead of rows because I like doing them even if I suck at them. I had gotten up to 125 x 2 x 6 and 145 x 1 x 6 in September last year, so I am going to try to increase the volume and get back up around those numbers. Body weight was 224 after lifting and eating dinner so I had some cheerios and peanut butter for a snack.
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2-24
Bench - 195 x 8 x 3
Dips - 7 x 5
BTN press
triceps
2-25
Squat - 205 x 5 x 3
Deads - 265 x 8 x 3
Was short on time so I skipped the assistance stuff. Deads are starting to get tougher, so I'm not sure how much longer I'll keep making 10lb jumps. BW was 223 this morning.
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