Casual Lifter Training Log Casual Lifter Training Log

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Thread: Casual Lifter Training Log

  1. #1
    Join Date
    Aug 2020
    Posts
    29

    Default Casual Lifter Training Log

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    I'm new to the forum. 50 years old, 5'11", 195 lbs. I enjoy lifting weights. It's good for you. Anyway, here's today's workout:

    Squats-
    135x10
    225x5
    315x5

    4-6 Second Paused Squats-
    350x2
    365x2
    375x2
    385x2
    405x1

    Leg Press-
    720x5x4
    720x10

    Leg Extensions-
    110x10x3

    Lat Pull Downs-
    130x10x3

    Next up: Bench Press.

  2. #2
    Join Date
    Aug 2020
    Posts
    29

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    Well, all the benches were in use when I got to the gym. I had to switch things up a bit:

    Military Press-

    45lbs x10
    65lbs x10
    105lbs x5
    125lbs x5
    145lbs x7

    Weighted Pull Up-

    +25lbs x 7
    +35lbs x 7
    +45lbs x10

    Bench Press-

    185lbs x5
    225lbs x5
    255lbs x5

    I should have added 10 or 20 lbs to the last bench set but, oh well.

    Finished up with cable crossovers, machine pec flys and machine curls.

    Next up, deadlift.
    Last edited by Casual Lifter; 10-16-2021 at 08:09 PM.

  3. #3
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    6,227

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    Welcome.

    I gather you lift twice a week. For a casual lifter you lift heavy weights, young man.

    How helpful do you find the auxiliary lifts?

  4. #4
    Join Date
    Aug 2020
    Posts
    29

    Default

    Quote Originally Posted by carson View Post
    Welcome.

    I gather you lift twice a week. For a casual lifter you lift heavy weights, young man.

    How helpful do you find the auxiliary lifts?
    Thank you, sir. I try to lift at least 2 times per week.

    You know, it depends on the lift. I consider the leg press an auxiliary lift that's very helpful. Some others like leg extensions and machine curls probably aren't doing much besides adding volume.

  5. #5
    Join Date
    Aug 2020
    Posts
    29

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    Deadlifts-
    135lbs x5
    225lbs x5
    315lbs x3

    Speed Deadlifts-
    425lbs x3x3

    Goblet Squats-
    100lbs x10
    100lbs x11
    100lbs x12

    Dumbbell Lat Pulls-
    70lbs x8
    80lbs x8
    90lbs x8

    Bodyweight Chin Ups-
    3x10

    Finished up with cable rows, machine high rows and leg extensions.

    Next up, Bench Press
    Last edited by Casual Lifter; 10-18-2021 at 10:14 PM.

  6. #6
    Join Date
    Aug 2020
    Posts
    29

    Default

    Focused on volume today, nothing heavy.

    Bench Press-

    135lbs x 10
    185lbs x 5
    225lbs x 14

    Incline Dumbbell Bench Press-

    70lbs x 10
    80lbs x 10
    90lbs x 5(failed set of 10)
    60lbs x 15

    Overhead Press-

    105lbs x 5
    105lbs x 6
    105lbs x 7

    Finished up with Machine Incline Chest Press and Cable Crossovers

    Next up, Squat.

  7. #7
    Join Date
    Aug 2020
    Posts
    29

    Default

    Unfortunately, I'm dealing with an annoying wrist injury. I hope to be back in the gym within the next couple of days.

  8. #8
    Join Date
    Aug 2020
    Posts
    29

    Default

    Back to work today. My wrist healed faster than I thought it would.

    Squat-

    135lbs x5
    225lbs x5
    315lbs x3
    375lbs x5x5

    Leg Press-

    630lbs x5x4
    630lbs x15

    Finished up with leg extensions(sitting), leg extensions(lying) and lat pull downs.

    Next up, Bench Press.

  9. #9
    Join Date
    Aug 2020
    Posts
    29

    Default

    Got a pretty good one in today.

    Bench Press

    135lbs x10
    205lbs x5
    230lbs x5
    265lbs x4
    285lbs x1 (paused)
    305lbs x1(paused)

    Weighted Chin Up

    +20lbs x5
    +45lbs x5
    +70lbs x8

    Dumbbell Bench Press

    70lbs x10 x2
    70lbs x15

    Dumbbell Rows

    70lbs x10 x3

    Close Grip Bench Press

    175lbs x8 x3

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

    Next up, deadlift.

  10. #10
    Join Date
    Aug 2020
    Posts
    29

    Default

    starting strength coach development program
    I won the battle against apathy today and made it back to the gym.


    Deadlift

    135lbs x5
    225lbs x5
    315lbs x3
    405lbs x3
    465lbs x9
    515lbs x1

    Goblet Squat

    65lbs x15x3

    Bodyweight Pull Ups

    9x2
    13x1

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

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