Good to see you back Jack! I was wondering if you were still lifting or not.
Hello! It's been a while since I logged and I just wanted to start doing it again. I moved from Korea at the end of January then to England at the beginning of February. Last couple weeks I've been consistent with lifting. I'm running Jim Steele's 4 Day split and I'm on week 3 except for the squat, which I'm on Week 1 with. Lots of running and I didn't want to deal with the soreness from running and squatting, as I had a PT test coming up. So, on with the log.
Monday 7 April 14
Close Grip Bench Press
45 x 10
95 x 2 x 5
135 x 6
195 x 6
210 x 6
240 x 8
I'm using 300 as my 1RM so 240 = 80%. Program called for 4-6 reps but they felt a little too easy so I did two more.
Hammer Curl
55 x 5 x 8
Heaviest I've ever used.
Lying Triceps Extension
105 x 4 x 8
Heaviest here too
DB Curl
40 x 8 / 8 / 7
Couldn't finish the last rep without a lot of cheating so...
25 x 13
Triceps Pushdown
42.5 x 5 x 15
Weight was too light so I went with high reps and little rest
Tuesday 8 April 14
Unit PT
Warm up
Run 2 laps on indoor track, 10 push ups, 10 sit ups, 10 BW squats x 8
Run 1 lap on indoor track, 10 push ups, 10 sit ups, 10 BW squats.
No rest
15 laps = 1.5 miles
That was followed by...
Squat
45 x 5
95 x 5
135 x 5
185 x 5 x 5
Ya...weak! Don't want to hear it! I think I should have pushed it to 200 but it may be best to be more conservative here.
Hammer Strength Leg Curl
50 x 3 x 10
30 sec rest
Hammer Strength Leg Ext
35 x 3 x 10
Little rest
Good to see you back Jack! I was wondering if you were still lifting or not.
Ya, it's been off and on since mid Jan. Obviously I neglected my squatting. Glad to hear from you John, I've been lurking and following your log.
10 April 14, Thursday
Legs are brutally sore.
Bench
45 x 10
95 x 2 x 5
135 x 2 x 5
185 x 5
225 x 2
250 x 10 x 2
250 is supposed to be 80% of my 1RM that I figured is 315. The program called for 5 sets of 2 but I kept going.
Press
45 x 10
75 x 2 x 5
105 x 2 x 5
155 x 4 x 3
DB Cubans
25 x 5 x 10
Superset
Laterals 20 x 2 x 12
Front Raise 20 x 2 x 12
They closed the gym but one of the gym workers was still working out so he let me stay and finish.
Hopefully you can get squared away and back to lifting consistently. Nothing to see in my log. No gainzzz, just injuries.
Sore legs make you remember to squat at least once a week. Now that you are over that hump, keep going.
I'm solving being a slave to the gym slowly but surely. I mean I'll always go for some things but I think I'm really going to enjoy doing most of my major lifting at home.
One day John I will be lifting in at my home too. Got most of the equipment picked out...just have to wait about ten years or so.
11 April 14 Friday
Deads
135 x 5
225 x 5
(265 x 4 / 285 x 2 / 305 x 2) x 4
1 Arm Row
90 x 6 x 6
Bent over Row
185 x 6 x 6
Hammer Strength Iso-Lateral Row
270 x 6 x 6
Not sure why I was so into the 6 x 6 today. Everything felt good.
14 April 14
Close Grip Bench Press
45 x 10
95 x 2 x 5
135 x 2 x 5
160 x 5
195 x 6
210 x 4
225 x 6
240 x 3
255 x 7
Program called for 3 - 5 reps but the 5 was a bit easy so I did a couple more.
Hammer Curls
60 x 4 x 6
30 x 3 x 12
Lying Triceps Extension
110 x 3 x 10
DB Curl
30 x 4 x 12
Arms were too tired for the 40s. Oh well.
15 April 14 Tuesday
Same unit PT as last week.
Squat
45 x 5
95 x 5
135 x 5
165 x 4
195 x 5 x 4
210 x 2 x 2
Hammer Strength Leg Curl
50 x 5 x 10
Hammer Strength Leg Extension
35 x 3 x 10
17 April 15
Unit PT
Tabata style
8 min of 10 sit ups in 30 sec w/ 10 sec rest
8 min of 10 push ups in 30 sec w/ 10 sec rest
8 min of 10 bodyweight squat in 30 sec w/ 10 sec rest
20 minutes of cardio other than running - used an elliptical
Had to see the doc so my workout was cut short. Will hit.the weights tonight later or tomorrow.
Definitely feelin' that... I hope to have something worth working with this time next year, though. My uncle owns and arc-welder and a fencing company, so he has a lot of scrap metal. I'll try to make my own rack which will save all the money for weights and a good bar.
Your log is looking good; it's tough to balance unit PT with squatting, that's for sure, but you seem to be doing that well and your upper body lifts are impressive. Good luck in the new duty station.