Quest For Strength

[Ken_L]

3/18/2019 Monday@Work

AM
Shoulder Stretches These stretches are not to gain extra mobility but to preserve what I have and to loosen up the shoulders for the workout. I am still doing high bar squats since it doesn't seem like low bar is possible.

Light Squat 260X5X2

KB Press RG15 45X15 L&R Finally hit 15 reps and will move on to a 50# Kettlebell.

DB Row 125X13 L&R Rows are slowing down. I made a run from 70 pounds up to 125 by doing 1 AMRAP set per week with each arm! They should continue to improve for a while, just not as fast.

Lunchtime
Deadlift 390X1, 335X6 Working back up after a reset due to the buildup of a lot of fatigue. I have felt recovered and much better overall since spreading my workout cycle out over a week and a half.

[Ken_L]

3/21/2019 Thursday@Work

Feeling good, just about over the nasty cold that I had last week. As a result my workout felt much better.

Shoulder Stretches
Medium Squat 265X5X3
Bench Press RG15 185X14, 11
Band Bi/Tri Superset These were done one arm at a time laying down with a lot of stretch in the band.
Bi 23#Band X 15X2 L&R
Tri 23#Band X 15X2 L&R

[Ken_L]

3/22/2019 Friday

Treadmill 1.25 miles @ 6.4 mph. Didn't get sore so back to 2 miles next week. Running usually takes a hit in the winter. A couple of colds, the holidays and a vacation get in the way.

[Ken_L]

3/25/2019 Monday@Work Heavy Day

Squat 315X1, 280X3X3 New Lifetime PR!

Bench 185X13, 205X6 I am going to switch to a heavy and a light day on bench. High reps are getting stale. They worked great for my shoulder rehab but it's time to start adding weight again in a sensible manner but without the crazy volume this time. I am to old for that.

Chins +10# X 10, 7 Concentrating on better form. Adding weight helps me do that. My right forearm is finally good enough to allow me to start adding weight again.

[Ken_L]

3/28/2019 Monday@Work

AM
Shoulder Stretches

Light Squat 260X5X2 Warm ups and work sets all felt heavy today. Not recovered from heavy squats on Monday, but that's what light day is for.

KB Press RG15 53X6 L&R I forgot to bring in one of my 50# Kettlebells so I had to use the 53# one that was in the gym. Going from 45 to 53 is a big jump for a one arm press.

DB Row RG15 125X14 L&R Picked up an extra rep and should hit the goal of 15 next time.

Lunchtime
Deadlift 395X1, 340X7

[Ken_L]

3/29/2019 Friday

Cardio
Treadmill 2 miles @ 6.4mph Time 18:35

Slowly getting back into running. I always seem to get derailed over the winter. Next week the speed will be increased to 6.5mph.

[Ken_L]

4/1/2019 Monday@Work Medium

I was not ready for upper body work today. One of my daughters made it to the state archery tournament. We both shot an awful lot of arrows over the weekend. I was still fatigued. No problem with legs though.

Shoulder Stretches

Medium Squat 265X5,5,6

Bench Press 185X12, 205X5

Band Bi/Tri Superset
Bi 30#Band X 10X2 L&R
Tri 30#Band X 10X2 L&R

[Ken_L]

4/4/2019 Thursday@Work Heavy Day

Squat 320X1, 280X3,3,4 Add 5# to both the heavy single and 3X3 next heavy day.

I was late starting my workout today and had to do bench and chins as a superset to get them in. Time was 6 minutes total for the superset, so minimal rest.

Bench 205X7,5
Chins +10# X 7,8

[Ken_L]

4/5/2019 Friday

Cardio
Treadmill 1.3 miles @ 6.4mph Time ~12 minutes. I didn't have time to run 2 miles today because I am running sound/lighting for a spring music festival that the collage I work for is doing tonight and Saturday. As I am posting this both concerts are finished and went very well.

[Ken_L]

4/8/2019 Monday@Work Light Day

Today was a good day! I thought that is was not going to go so well because last week was all 16 hour days with a lot of stress. The heavy workload and stress was from having to engineer the audio and lighting for a semi professional concert at the college that I work for, but I was pleasantly surprised!

AM

Shoulder Stretches

Light Squat 265X5X2

KB Press RG15 53X7 L&R Picked up a rep

One Arm DB Row RG15 125X15 L&R Made 15 reps, 130# next time.

Lunchtime

Deadlift 405X1, 345X5 I should have done 400# today but really wanted to be back at 8 plates. It went but was a grind. Next time I will stay at the same weight and try to add another rep or two to the workset at 345.