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Several hours of ass busting yard work over the weekend.
1/28
10 min treadmill
DB Press
20s x some
30 x 3
40 x 2
50 x 1
55 x 5 x 3 <--definitely can do the 60s
DB Rows
35 x 8
65 x 20
Goblet Squat
35 x some
65 x 10 x 3 <--this is way light probably but I was correct about my DB split squats--my quads were very tender for several days.
Two Handle Cable Pulldowns
30 x some
50 x 8
60 x 8
70 x 8 <--tough
This felt good, I'm really trying to feel good most of the time as opposed to max my gains, and it's working. It's possible I end up just doing dumbbell stuff other than 2-3 times a month at a barbell gym when I can get access. I can see this working out for a few months at least.
Last edited by JStrong; 01-28-2019 at 04:32 PM.
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Made a #45 backpack sandbag yesterday and hauled it around a little bit.
1/30
BW=220 still, but it's fitting better
5 min elliptical
Goblet Squat
40 x some
60 x 5
75 x 10 x 3 <--I am enjoying half assing my squat very much. As long as the numbers move and my legs feel tired in the appropriate way, I'm happy. I also think these squat variations really highlight and help any weird deficiencies. Squat/Deadlift is what wrecks me, and I no longer need to be wrecked--my knees have seen some things over the years. I'll try to creep my way back to a #400 squat in, say, 5 years.
DB Bench
40 x some
60 x 6 x 3
DB Farmers Walks
150 x half the gym (so, maybe 250 feet)
150 x 1/3 of the gym (losing my grip, turned back early)
Frisbee golf, mile and a half or so
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2/2
5 min elliptical
DB Press
25 x some
40 x 4
50 x 1
60 x 5 x 3
DB Rows
40 x some
75 x 20 <-- the left took some doing
Goblet Squat
40 x some
75 x 10 x 2 <-- I am lazy, but this did feel hard
I'm just glad I snuck in a workout at all, with the Superbowl tomorrow it isn't gonna happen.
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2/4
5 min elliptical
Squat
bar x some
95 x 5
115 x 5
135 x 3
155 x 1
175 x 5 x 3
Bench
bar x some
95 x 5
115 x 5
135 x 2
155 x 1
165 x 5 x 3
PC x 3/ PP x 1
No push presses on the warmups
bar x some
75 x 2
95 x 2
115 x 2
135 x 2
155 x 1
165 x 3 x 3
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2/6
Three squat racks, all in use. Decided to mess around.
5 min elliptical
Power Clean/Front Squat/Push Press
bar x some
65 x some
85 x some
105 x 1
125 x 1
135 x 1
155 x 1
175 x 1
185 x 1 x 3
Felt like a workout, glad to get a heavy weight overhead
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2/8
Cancelled Planet Fitness. It was quite fun and a good deal, nice way to ease back into it. May go one more time next week. Back under the bar I guess.
10 min treadmill
DB Decline Bench
25's x some
40 x 5
55 x 3
65 x 1
70 x 5 x 3 <--easy
Goblet Squat
75 x 10 x 2
Suitcase Carry
75 x 100 ft, each side once
Cable Pulldown
55 x 8
70 x 8
85 x 8
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2/12
dynamic stretch
Squat
bar x some
95 x 5
115 x 5
135 x 3
155 x 3
175 x 1
185 x 5 x 3
Press
bar x some
65 x some
95 x 5
115 x 2
135 x 2
145 x 5 x 3
PC
95 x 2
115 x 2
145 x 2
165 x 1
PC/PP
185 x 1 x 3
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2/14
dynamic stretch
PC/Press
bar x some
One Arm Snatch
bar x some
65 x 2
95 x 2
105 x 1
115 x 1
120 x 1 <--right side was hard
PC/Press
65 x some
95 x some
105 x 1
115 x 1
120 x 1
125 x 1
165 x 1
185 x 1 x 3
Good enough, just starting a diet to get to 205ish
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2/16
Dieting,tracking meals and stuff. I am finally old enough to do this with some level of discipline.
dynamic stretch
Trying out some loaded carries a la Dan John.
10 minute sandbag workout
#45
picked it up, walked up and down, did squats and presses, rows--basically just kept moving for 10 minutes. Fun. I need a heavier bag.
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2/18
BW=220 still. I'm definitely eating right, should be a 20% deficit tracking everything. We'll see
dynamic stretch
Bench
bar x some
95 x some
115 x 4
135 x 3
155 x 2
175 x 3 x 5 <--went for triples with the diet. Not crazy but not easy.
Power Clean/Front Squat x 2/Push Press
bar x some
95 x some
135 x 1
155 x 1
175 x 1
185 x 3
Cable Pulldowns
60 x some
90 x 8
105 x 8
120 x 8
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