Casual Lifter Training Log

[Casual Lifter]

I took a few days off but back at it today.

Bench Press

135lbs x8
165lbs x3
205lbs x3
245lbs x8,7,6

Weighted Pull Up

+50lbs x7x3

Dumbbell Incline Bench Press

70lbs x10
80lbs x7
90lbs x2(BIG FAIL)
75lbs x5

Close Grip Bench Press

205lbs x5x3

Finished up with machine pec flys, incline machine press, triceps pull downs, and cable presses

[Casual Lifter]

Today was my first strength training squat day in a long time. I'll be doing a little powerlifting for the next 2 or 3 weeks.

Squat

135lbs x10
225lbs x3
315lbs x3
415lbs x3
430lbs x3
445lbs x3

Small Leg Press

390lbs x12x3

Finished up with 2 different leg extension machines and seated cable rows.

[Casual Lifter]

Bench press
135lbs x8
185lbs x3
225lbs x3
275lbs x2
275lbs x4 (failed 5th rep)
295lbs x1 (failed 2nd rep)
315lbs x1

Close Grip Bench Press
225lbs x5x3

Bodyweight Pull Ups
10x2
12x1

EZ Bar Biceps Curls
80lbs x10x3

Finished up with triceps pull downs, machine pec flys, and machine shoulder press.

All in all not too bad of a workout but my bench press still needs work. It's not on par with my squat or deadlift.

[Casual Lifter]

Deadlift
135lbs x 5
225lbs x3
315lbs x3
425lbs x3
475lbs x3
525lbs x3

Weighted Chin Up
+25lbs x3
+45lbs x3
+90lbs x4(Failed 5th rep. Close, but no cigar.)
+115lbs x1 (Bonus punishment rep for previous failed set, could probably have done another one.)

Finished up with cable rows and leg extensions. All in all not too bad of a workout. The idea was to go to 550lbs on the deadlift for my last set but wasn't feeling it. Maybe next time.

[Casual Lifter]

Bench Press
135lbs x10
185lbs x3
225lbs x3
265lbs x4
265lbs x1

Close Grip Bench Press
205lbs x8
185lbs x10
165lbs x12


Incline Dumbbell Bench Press
50lbs x10x2
50lbs x12

Finished up with triceps pull downs and machine pec flys.

I was clearly burned out last night. Every rep I did felt heavy, no matter the weight. I wanted to do sets of 265lbs on the bench but it was way too heavy. It's time to back down on the weight and start the training cycle all over. I'm going to rest this weekend.

[Casual Lifter]

Bench Press
135lbs x10
185lbs x5
235lbs x10,8,6

Weighted Pull-Up
+35lbs x8x3

Incline Dumbbell Bench Press
75lbs x8,7,7

Front Raises
w/45lb Plate 3x8

Finished up with machine incline chest press and triceps pull downs(rope),

[Casual Lifter]

It hasn't been a very productive week for me at the gym. At least I made it back today and even set a PR.

Squats
135lbs x10 (warm up)
225lbs x3 (warm up)
315lbs x3(3rd rep paused)

Paused Squats (Full-stop 3-5 second pause)
375lbs x3
395lbs x3
415lbs x1(PR)
425lbs x1 (PR2)
435lbs X1(PR3)

500lbs+ should be no problem for me for a regular squat.

Finished up with leg press, lat pull downs, leg extensions and machine rows.

[Casual Lifter]

11/30 Workout

Close Grip Bench Press
135lbs x10
185lbs x3
225lbs x3
275lbs x3x4
225lbs x12

Dumbbell Bench Press
70lbs x10
80lbs x8
100lbs x5

Weighted Chin Up
+25lbs x6
+65lbs x6x2
+65 lbs x8

EZ Bar Curls
60lbs x10x3

Finished up with lat pull downs, pec flys and cable crossovers.

[Casual Lifter]

Today

Deadlifts(Speed)
135lbs x3
225lbs x3
315lbs x3
405lbs x3x4

Leg Press
640lbs x6
730lbs x6
820lbs x6
910lbs x10

Incline Bench Press
145lbs x10x2
145lbs x19

Finished up with leg extensions and machine rows.

[Casual Lifter]

Incline Bench Press
135lbs x10
185lbs x3
225lbs x4x2
225lbs x3
175lbs x10
155lbs x10
135lbs x10

Overhead Press
115lbs x6
135lbs x5
145lbs x5
155lbs x4 )failed 5th)
175lbs x0 (fail)

Weighted Pull Ups
+25lbs x10x3

Dumbbell Rows
40lbs x10
50lbs x10
65lbs x10

Finished up with chest press and triceps pull downs