Joe's training for life...

[Yurkunas]

At the gym:

Deadlifts
135 x 5
225 x 4
315 x 3
405 x 2
500 x 1

Squats
135 x 5 sets of 10 reps

45 degree hyperextensions
me x 5 sets of 10 reps

And called it good.

[Fred J]

At the gym:

Deadlifts
135 x 5
225 x 4
315 x 3
405 x 2
500 x 1

And called it good.

A perfect plate loading pyramid. Great work!

[Yurkunas]

Gym with crew:

Bench
bar x bunch of warm ups
135 x 10
185 x 5
225 x 5
275 x 3
275 + 50 on hooks x 2
315 + 50 on hooks x 3 sets of 2 reps. The first set was kind of slow and the second 2 sets moved pretty good.

Inc db press
50s x 25, 25

Cable fly
40 x 20, 20

Done

[Yurkunas]

A perfect plate loading pyramid. Great work!

Thank you Fred.
That's my "go to" for deadlifting. I'm pretty happy if I can still pull 5 fairly smoothly. If I'm not consistent with my training it'll be shaky but it'll go. If I'm doing fairly well, it'll be pretty smooth.

[Yurkunas]

Monday at the gym:

Barbell rows
bar x 10
95 x 10
115 x 10
135 x 10 sets of 10 reps

Neutral grip chins
me x 3, 3, 5

Rev pec dec
100 x 20
130 x 15
160 x 12, 12
*I think those weights are correct for the rev pec dec... I'm not used to the new machine yet.

Done. Felt pretty good.

[Yurkunas]

Tuesday - off

Wednesday:

Dead Bench
bar x 10
95 x 10
135 x 5
185 x 3
those were full range for warm up
then dead:
210 x 8 sets of singles with timed 30 second rest periods

Barbell front raise
bar x 10
55 x 10
65 x 10
75 x 10 felt heavy, 10 more

db side laterals
15s x 15
20s x 12
25s x 12, 12, 12

Good day in the basement.

[Yurkunas]

Friday:
Some arms at the gym while Connor worked his first shift.
I didn't write it all down but:
rope press downs as a warm up
elbows out extensions
db OHExt
dips
inc db curls
barbell curl
cable curl

Saturday at the gym:
Man stuff:
leg extensions as a warm up
squats, bar, 95, 135, 185, 225, 275, 315 all for 1 set of 5 reps
deadlifts, 135, 225, 315 and 405 all for 1 set of 5 reps
kneeling leg curl, quarter each side 3 or 4 sets of 10
back to leg extensions because they felt pretty good 2 more sets of 15
Decent day and felt good.

[Yurkunas]

Bench at the gym:

bar x 20, 15, 10, 5
135 x 5
185 x 5
225 x 5
275 x 3
275+60 on hooks x 2
315+60 on hooks x 3 sets of doubles
So, 10 more pounds on the negatives this week. They did actually feel better than last week. Last week unracking 365 felt awful. Today it fell heavy but not horrible.

Inc db press
60s x 3 sets of 20 reps

Pec dec
stayed lighter and did several sets of 12-15 reps just really focusing on the stretch.

Done and feel pretty good.
Trying to shovel in these 6 eggs so I can slam down a shake with 2 scoops and get a good 100g of protein down right after training...

[Yurkunas]

Back day started at the gym:
Pull downs
Neutral 24" grip
50 x 15
80 x 15
110 x 12
140 x 12
170 x 12, 12
Put on the close underhand handle
170 x 12, 12

Went home because Connor was leaving and did:
Barbell rows
bar x 10
135 x 10
185 x 10, 10, 10

Rear db laterals
10s x 10
15s x 10
20s x 10
25s x 10, 10, 10

[Yurkunas]

In the basement:

Full range Bench:
bar x 20
95 x 10
135 x 5
185 x 3
Dead Bench
210 x 10 singles with 30 second rest intervals

Barbell front raise
bar x 8
55 x 8
65 x 8
75 x 8
85 x 8, 8

DB side laterals
25s x 15, 15, 15

Good session.