First time at Planet Fitness!!!! :D
BW: 211.2 lbs
Decided to give my back a rest from squats and deadlifts today. I didn't want to sit on a plane for 8 hours with a sore back. So I went to this Planet Fitness that was close to where I work. Asked them for a free trial and they let me go do a workout. Weird atmosphere there. Not a squat rack or barbell in sight. It ended up being a pretty easy workout. I just wanted to do something, rather than take a rest day. And I got to witness the legendary upside-down smith-machine squat (225 lbs!), so I can check that off my bucket list.
06/23/17:
Leg Press:
Warmup: 1x5x225/270/295/315 lb
3x8x335 lb
Backextension *pause* Glute/Ham Raises:
3x20x0 lb Getting some blood flowing through the ol' back. Took long recovery breaks to allow my back to stop spasming
Hip Abduction (Out):
3x8x260 lb
Hip Abduction (In):
3x7x260 lb
Dumbell Press:
3x6x50 lb
Notes: I was able to max out all the machines at the gym. Which would be a great confidence booster, except I'm almost positive the machines there have lower maxes than most normal gyms. Which makes no fucking sense, but who am I
Getting back into the groove
Just got back from Europe. Still feeling pretty wacky from jet-lag. Gained 3.8 lbs, hopefully some of that is muscle. Did a light session today. I'm going to train tomorrow and increase my working set weight on SQ/BP/DL to 245/190/225.
BW: 215.0 lbs
Sun 07/09/2017:
Bench Press:
2x5x185 lb
1x4x190 lb
Notes: Bench felt pretty good at 185. 190 was alright at the beginning, but I think my form was off (recruiting too much from deltoids). I'll start with 190 on Wednesday and adjust from there.
Tues 07/11/2017:
LB Squat:
3x5x185 lb
Press:
3x5x100 lb
Deadlift:
2x10x135 lb
Notes: Just getting back into the swing of things. Didn't bother recording the lifts as they were light. Everything felt good. Definitely going to record the session tomorrow and make sure I haven't taken steps back form-wise.
Squat Form Check - 07/14/17 Friday
Here's some videos from my last session on Friday. Depth wasn't as good as I had hoped, but it's not bad. Still need to work on grip. I'm still trying to make the squat into two motions when my legs get tired towards the end of the set. I shoot my hips up and try to recruit my back.
Squat 235x5:
https://www.youtube.com/watch?v=aEVYx0ZJFT0
Squat235x5-20170714 - YouTube
Squat 235x6:
It looks like my grip slipped at the bottom of the 4th rep. I'm gonna have to watch out for that in the future. Probably better to just end the set when that happens.
https://www.youtube.com/watch?v=MDYKlw6e2yo
Squat235x6-20170714 - YouTube