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Saturday, May 20, 2017 at 9:53 AM
Squat
Set 1: 65 lb × 10 [Warm Up]
Set 2: 115 lb × 5 [Warm Up]
Set 3: 135 lb × 5 [Warm Up]
Set 4: 155 lb × 3 [Warm Up]
Set 5: 185 lb × 2 [Warm Up]
Set 6: 205 lb × 2 [Warm Up]
Set 7: 245 lb × 5
Set 8: 245 lb × 5
Set 9: 245 lb × 5
Shoulder Press
Set 1: 2 lb × 10 [Warm Up]
Set 2: 15 lb × 10 [Warm Up]
Set 3: 45 lb × 5 [Warm Up]
Set 4: 55 lb × 3 [Warm Up]
Set 5: 65 lb × 2 [Warm Up]
Set 6: 75 lb × 5
Set 7: 75 lb × 5
Set 8: 75 lb × 5
Deadlift
Set 1: 135 lb × 3 [Warm Up]
Set 2: 185 lb × 3 [Warm Up]
Set 3: 225 lb × 2 [Warm Up]
Set 4: 275 lb × 2 [Warm Up]
Set 5: 305 lb × 1 [Warm Up]
Set 6: 315 lb × 5
Lat Pulldown
Set 1: 155 lb × 5
Set 2: 155 lb × 6
Set 3: 155 lb × 6
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Tuesday, May 23, 2017 at 7:36 PM
Squat
Set 1: 65 lb × 10 [Warm Up]
Set 2: 135 lb × 5 [Warm Up]
Set 3: 155 lb × 3 [Warm Up]
Set 4: 185 lb × 3 [Warm Up]
Set 5: 205 lb × 2 [Warm Up]
Set 6: 225 lb × 1 [Warm Up]
Set 7: 250 lb × 5
Set 8: 250 lb × 5
Set 9: 250 lb × 5
Bench Press
Set 1: 45 lb × 10 [Warm Up]
Set 2: 55 lb × 5 [Warm Up]
Set 3: 65 lb × 5 [Warm Up]
Set 4: 80 lb × 3 [Warm Up]
Set 5: 95 lb × 2 [Warm Up]
Set 6: 115 lb × 5
Set 7: 115 lb × 5
Set 8: 115 lb × 5
Bent Over Row
Set 1: 45 lb × 10
Set 2: 95 lb × 5
Set 3: 115 lb × 10
Set 4: 115 lb × 10
Set 5: 115 lb × 10
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Geez, I kinda fell off the face of the earth there. I had some vacations and a couple of back "tweaks" in there so the weights are not very impressive:
Squat (light day)
225 lb × 5 x 3
Shoulder Press
120 lb × 5 x 3
Deadlift
305 lb × 5
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Monday, September 11, 2017 at 7:06 PM
Squat
275 lb × 5 x 3
Bench Press
165 lb × 5 x 3
Bent Over Row
165 lb × 5 x 3
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9/14
Squat
280 lb × 5 x 3
Press
122.5 lb × 5 x 3
Deadlift
315 lb × 5
Chin Up
3 x 3
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9/16
Squat
225 lb × 5 x 2
Bench Press
170 lb × 5 x 3
Bent Over Row
170 lb × 5 x 3
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Presses are frustrating - half way through the second set I was unable to keep my left arm (the one that had surgery) in pace with my right. And the third set was the same. Looks like I'll be repeating that weight next time.
9/18
Squat
285 lb × 5 x 3
Press
125 lb × 5
125 lb x 4
125 lb x 3
Deadlift
325 lb × 5
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9/20
Squat
290 lb × 5 x 3
Bench Press
175 lb × 5 x 3
Chins
4,4,3
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9/23
Deadlift
335 lb × 5
Press
125 lb × 5 x 2
125 lb x 4
SSB Squat
225 lb × 5 x 2
Used the SSB on light squat day just to give my shoulders and elbows a break.
Presses are still frustrating - I'm going to try a deload and see if that will help me break through this.
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9/25
Squat
295 lb × 5
295 lb × 1
Bench Press
180 lb × 5 x 3
Bent Over Row
185 lb × 5 x 3
Well, that didn't go well. First set of squats was fine. In the bottom first rep of the second set I felt something "move" on right front hip (maybe TFL area) and then pain immediately after. I made it up but then racked and evaluated - decided it wasn't worth continuing. I finished the rest of the session but still have quite a bit of pain negotiating stairs or trying to stand. I have a couple of scheduled days off so I'll see how it goes. No bruising in the area this morning so I'm guessing not a muscle tear - maybe a tendon issue.
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