Airdyne
12 x 10:50
92--96 rpm
Printable View
Airdyne
12 x 10:50
92--96 rpm
Bench
185x8x3
4m rests. Moved well.
CGBP
170x8
165x7
160x8
LTE
62x12x3
BB curls
59.5x12
59.5x10
59.5x8
Bw after breakfast 221.2 lb
Deadlift
285x8x3
+10 from the first 8's week. Bar moved fine on first 2 sets. Conditioning was obviously an issue. 24th rep was a bitch to get locked out
Ambw 220.0 lb
Airdyne LISS
20 minutes (5.4 miles)
Been going up 1/10 of a mile per week. Still able to hit my mark pretty comfortably
Played 18 holes and didn't get home until 6:30 ish, no coffee after my morning cup, was definitely worried about what the quality of this session would be.
Press
115x8x3
+5 from the first week of 8's. Very tiring but bar moved surprisingly well
Strict press
127.5x3x3
Dips
8, 8, 8
Squat
235x8x3
Not easy. Definitely dialing this back to a 5 lb jump for next 8's week.
Paused squat
230x4
Plan is to repeat weight for 2 sets on 5's week, 3 sets on 2's week then a +5 lb jump for 1 set on 8's week and repeat.
Chins
5, 5, 5, 4
Ambw 220.8 lb
Airdyne (HIIT)
12 x 10:50
88-96 RPM. Took me a good 4 sprints to get warmed up and rolling today.
2nd cycle of 5's week
Bench
200x5x3
Moved pretty well. I'll definitely do another 5 lb jump
CGBP
172.5x8
165x10
160x8
First set flew. 2nd was ok. 3rd set 9th my triceps just gave out and it pinned me
LTE
64.5x12x3
BB curl
62x8
62x10x2
Deadlift
325x5x3
Moved well enough for another +10
Paused deadlift
320x4
Airdyne (LISS)
20 minutes - 5.5 miles
Have gone up 1/10 of a mile every week so far without an issue. Hit my target distance today with almost 10 seconds to spare and didn't have to sprint for it.