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Starting a log for getting in shape!
- Thread starter docdoom77
- Start date
Hammies and Calves.
Romanian Dead Lifts 220 lbs x15, x15, x14, x13 up one rep. Grip still the limiting factor
Leg curls 75 lbs x14, x8 up one
Seated Calf raises 235 lbs x47, x27, x22 nice
Standing one-legged calf raises 70 lbs dumbbell x17, x14 same
Romanian Dead Lifts 220 lbs x15, x15, x14, x13 up one rep. Grip still the limiting factor
Leg curls 75 lbs x14, x8 up one
Seated Calf raises 235 lbs x47, x27, x22 nice
Standing one-legged calf raises 70 lbs dumbbell x17, x14 same
Skull Crushers 55 lbs x12, x8, x6, x6 Up one overall
Close Grip Bench press @ 120 lbs x12, x9, x6, x6 up 3 reps!
Finished off with some low-resistance cable push downs.
I'll be back for biceps in a few.
Close Grip Bench press @ 120 lbs x12, x9, x6, x6 up 3 reps!
Finished off with some low-resistance cable push downs.
I'll be back for biceps in a few.
Chest.
Incline BB bench 115 lbs x12, x10, x6 up 5 lbs, same reps!
DB Bench Press 115 lbs x6 maybe not for this exercise
@110 x8, x8 not too bad
DB Flies 90 lbs (2x 45) x14, x10, x9 up one
Not too bad.
Incline BB bench 115 lbs x12, x10, x6 up 5 lbs, same reps!
DB Bench Press 115 lbs x6 maybe not for this exercise
@110 x8, x8 not too bad
DB Flies 90 lbs (2x 45) x14, x10, x9 up one
Not too bad.
Back
Deadlifts 210 lbs x14, x13, x10 up one. grip is getting a tiny bit better
Shrugs 210 lbs x18, x15, x14 up one
Pull ups x15, x11, x9 same, forearm failure
Finished off with a set of bodyweight rows on he lowered pull-up bar and some hangs for my weak grip and forearms.
Deadlifts 210 lbs x14, x13, x10 up one. grip is getting a tiny bit better
Shrugs 210 lbs x18, x15, x14 up one
Pull ups x15, x11, x9 same, forearm failure
Finished off with a set of bodyweight rows on he lowered pull-up bar and some hangs for my weak grip and forearms.
Shoulders. Going to start with a very low weight on presses to get my shoulder used to it again.
Seated DB Military Press 60 lbs (2x 30) x16, x13, x10
Vertical grip DB lateral raises 20 lbs (2x 10 lbs) x13, x11, x9, x9 up 3
Standing reverse flies 40 lbs (2x 20 lbs) x14, x12, x11, x10 up 6 reps overall!
Not bad. So far, shoulder feels fine.
Seated DB Military Press 60 lbs (2x 30) x16, x13, x10
Vertical grip DB lateral raises 20 lbs (2x 10 lbs) x13, x11, x9, x9 up 3
Standing reverse flies 40 lbs (2x 20 lbs) x14, x12, x11, x10 up 6 reps overall!
Not bad. So far, shoulder feels fine.
Chest. Picked up a used bench that is waaaay better than my old one!
Incline BB bench 115 lbs x13, x11, x8 up 4 reps!
DB Bench Press 110 x12, x11, x9 nice
DB Flies 90 lbs (2x 45) x15, x10, x9 up one
Very nice. The new bench is awesome. The uprights are wide enough that I don't have to shift my grip after I clear them like on my old one. Much safer.
Incline BB bench 115 lbs x13, x11, x8 up 4 reps!
DB Bench Press 110 x12, x11, x9 nice
DB Flies 90 lbs (2x 45) x15, x10, x9 up one
Very nice. The new bench is awesome. The uprights are wide enough that I don't have to shift my grip after I clear them like on my old one. Much safer.
Shoulders.
Seated DB Military Press 70 lbs (2x 35) x14, x11, x8 good for the extra weight
Vertical grip DB lateral raises 20 lbs (2x 10 lbs) x13, x11, x9, x9 up 3
Standing reverse flies 40 lbs (2x 20 lbs) x15, x13, x11, x10 up 2 reps
ah-goooood. ah-gooooood.
Seated DB Military Press 70 lbs (2x 35) x14, x11, x8 good for the extra weight
Vertical grip DB lateral raises 20 lbs (2x 10 lbs) x13, x11, x9, x9 up 3
Standing reverse flies 40 lbs (2x 20 lbs) x15, x13, x11, x10 up 2 reps
ah-goooood. ah-gooooood.
Hams and Calves. I feel like my stiff-legged dead form has degenerated. Gonna work on fixing that today.
Romanian Dead Lifts 220 lbs x15, x14, x13 better form. Feels better.
Gotta go. Family issues.
Romanian Dead Lifts 220 lbs x15, x14, x13 better form. Feels better.
Gotta go. Family issues.
Biceps. Trying out my new preacher set up
EZ Preacher curls 55 lbs x9, x6, x5 my god! Much more difficult.
Standing DB curls 50 lbs (2x 25) x12, x10, x9 up three
Standing hammer curls 50 lbs (2x 25) x10, x7 up one
Nice workout!
EZ Preacher curls 55 lbs x9, x6, x5 my god! Much more difficult.
Standing DB curls 50 lbs (2x 25) x12, x10, x9 up three
Standing hammer curls 50 lbs (2x 25) x10, x7 up one
Nice workout!
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score on new bench
Definitely KoS. It's helping my motivation, too, which has been in the crapper lately. Dunno why.
Incline BB bench 120 lbs x12, x7, x5 Weight increase kicked my ass
BB Bench Press 110 x12, x9, x5 Ah. See, this week I actually did bis and tris and they are toast. No supporting muscles, so lower numbers. Oh well, I'll rearrange these workouts next week.
DB Flies 90 lbs (2x 45) x13... That's it for today. Arms are so weak, I'm in danger of dropping the weights.
Definitely need to make sure chest comes before arms in future.
Incline BB bench 120 lbs x12, x7, x5 Weight increase kicked my ass
BB Bench Press 110 x12, x9, x5 Ah. See, this week I actually did bis and tris and they are toast. No supporting muscles, so lower numbers. Oh well, I'll rearrange these workouts next week.
DB Flies 90 lbs (2x 45) x13... That's it for today. Arms are so weak, I'm in danger of dropping the weights.
Definitely need to make sure chest comes before arms in future.
Shoulders.
Seated DB Military Press 70 lbs (2x 35) x15, x12, x10 more weight next week for sure
Vertical grip DB lateral raises 30 lbs (2x 15 lbs) x9, x7, x7, x6 I need to pick up some 1 lb weights, so when I bring the weight up on these isolation exercises, it isn't so dramatic. I think I a muscle in my neck.
Standing reverse flies 50 lbs (2x 25 lbs) x13, x11, x10, x9 good
Gonna soak and take some naproxen. I hope I didn't strain my neck too badly.
Seated DB Military Press 70 lbs (2x 35) x15, x12, x10 more weight next week for sure
Vertical grip DB lateral raises 30 lbs (2x 15 lbs) x9, x7, x7, x6 I need to pick up some 1 lb weights, so when I bring the weight up on these isolation exercises, it isn't so dramatic. I think I a muscle in my neck.
Standing reverse flies 50 lbs (2x 25 lbs) x13, x11, x10, x9 good
Gonna soak and take some naproxen. I hope I didn't strain my neck too badly.
Quads. Best thing about the new bench is that the uprights extend high enough to be a squat rack, where as before I had to stand from a sitting position with the weight before each set.
Squats 180 lbs, x12
@165 lbs x10
@150 lbs x9 up weight down a few reps. a wash
Sissy Squats x15, x12 up one
Leg extensions @ 110 lbs x11, x10 These are far more difficult on this bench. Better support, less swinginess. Good stuff.
Not bad.
Squats 180 lbs, x12
@165 lbs x10
@150 lbs x9 up weight down a few reps. a wash
Sissy Squats x15, x12 up one
Leg extensions @ 110 lbs x11, x10 These are far more difficult on this bench. Better support, less swinginess. Good stuff.
Not bad.
Incline BB bench 120 lbs x13, x9, x6 up 4 reps
BB Bench Press 110 x13, x11, x8 much better
DB Flies 90 lbs (2x 45) x14, x10, x8 numbers were a little meh on those, but good form and a nice mind-muscle connection which I struggle with on this exercise, so a win.
Back for shoulders in a bit.
BB Bench Press 110 x13, x11, x8 much better
DB Flies 90 lbs (2x 45) x14, x10, x8 numbers were a little meh on those, but good form and a nice mind-muscle connection which I struggle with on this exercise, so a win.
Back for shoulders in a bit.
Shoulders.
Seated DB Military Press 80 lbs (2x 40) x10, x8, x7 eh
Vertical grip DB lateral raises 30 lbs (2x 15 lbs) Neck is still a little tender from the strain last week. Gonna skip these this week.
Standing reverse flies 50 lbs (2x 25 lbs) x13, x12, x11, x10 good
Good enough.
Seated DB Military Press 80 lbs (2x 40) x10, x8, x7 eh
Vertical grip DB lateral raises 30 lbs (2x 15 lbs) Neck is still a little tender from the strain last week. Gonna skip these this week.
Standing reverse flies 50 lbs (2x 25 lbs) x13, x12, x11, x10 good
Good enough.
Skull Crushers 55 lbs x13, x10, x7, x6 Up one
Close Grip Bench press @ 120 lbs x13, x9, x6, x6 down one. I did bench presses yesterday, so I expected a bit of dip here.
Finished off with some low-resistance cable push downs.
Not bad.
Close Grip Bench press @ 120 lbs x13, x9, x6, x6 down one. I did bench presses yesterday, so I expected a bit of dip here.
Finished off with some low-resistance cable push downs.
Not bad.
Biceps.
EZ Preacher curls 55 lbs x11, x7, x6 up 4 reps
Standing DB curls 50 lbs (2x 25) x13, x10, x9 up one
Standing hammer curls 50 lbs (2x 25) x10, x8 up one
Very nice. Improvement across he board.
EZ Preacher curls 55 lbs x11, x7, x6 up 4 reps
Standing DB curls 50 lbs (2x 25) x13, x10, x9 up one
Standing hammer curls 50 lbs (2x 25) x10, x8 up one
Very nice. Improvement across he board.
Chest. I missed a few days due to illness. Still a little sick, but not enough to stop my workout.
Incline BB bench 120 lbs x13, x9, x7 up one
BB Bench Press 115 x12, x9, x6 up weight, down more reps than I'd like though
DB Flies 90 lbs (2x 45) x15, x10, x9 up two reps!
Mostly a win.
Incline BB bench 120 lbs x13, x9, x7 up one
BB Bench Press 115 x12, x9, x6 up weight, down more reps than I'd like though
DB Flies 90 lbs (2x 45) x15, x10, x9 up two reps!
Mostly a win.
Back. Once a week I'm going to do strength training with a single big lift. This week will be deadlifts.
Deadlifts 235 lbs x7, x5, x5, x4 definitely different
Behind the back Shrugs 200 lbs x13, x15, x10 awkward as hell.
Pull ups x15, x11, x9 same
Bent over bb rows 100 lbs x10, x8, x7 very good lat focus today.
Liked the change of pace on deads. It was invigorating.
Deadlifts 235 lbs x7, x5, x5, x4 definitely different
Behind the back Shrugs 200 lbs x13, x15, x10 awkward as hell.
Pull ups x15, x11, x9 same
Bent over bb rows 100 lbs x10, x8, x7 very good lat focus today.
Liked the change of pace on deads. It was invigorating.
Shoulders. Slept weird, my neck is killing me.
Seated DB Military Press 80 lbs (2x 40) x13, x10, x8 up 6 reps!!!
Vertical grip DB lateral raises 30 lbs (2x 15 lbs) x10, x9, x7, x6
Standing reverse flies 50 lbs (2x 25 lbs) x14, x11, x10, x9 These were getting sloppy and swingy. I corrected it.
Good one,
Oh, yeah, my lats are so sore today! I don't get that often, so I get excited when I manage it. I like it. Makes you super aware that they are there.
Seated DB Military Press 80 lbs (2x 40) x13, x10, x8 up 6 reps!!!
Vertical grip DB lateral raises 30 lbs (2x 15 lbs) x10, x9, x7, x6
Standing reverse flies 50 lbs (2x 25 lbs) x14, x11, x10, x9 These were getting sloppy and swingy. I corrected it.
Good one,
Oh, yeah, my lats are so sore today! I don't get that often, so I get excited when I manage it. I like it. Makes you super aware that they are there.
Quads
Squats 180 lbs, x9 Tried a wider stance to change things up. Whew. Killer
@165 lbs x9
@150 lbs x8 The stance change made it much harder, but I also felt kind of unfocused. Dunno why.
Sissy Squats x15, x12 same
Leg extensions @ 110 lbs x12, x11 up two
Not great, but my quads are fried, so it wasn't too bad.
Squats 180 lbs, x9 Tried a wider stance to change things up. Whew. Killer
@165 lbs x9
@150 lbs x8 The stance change made it much harder, but I also felt kind of unfocused. Dunno why.
Sissy Squats x15, x12 same
Leg extensions @ 110 lbs x12, x11 up two
Not great, but my quads are fried, so it wasn't too bad.
Guillotine
Registered
Wow man! A 2year log? Awesome work!
Chest. I missed a few days due to illness. Still a little sick, but not enough to stop my workout.
Incline BB bench 125 lbs x12, x8, x5 up 5 lbs, down a few reps. A wash
BB Bench Press 115 x12, x9, x6 same
DB Flies 90 lbs (2x 45) x14, x9, x8 down a little. The presses really wore me out today.
Back in 5 for shoulders.
Incline BB bench 125 lbs x12, x8, x5 up 5 lbs, down a few reps. A wash
BB Bench Press 115 x12, x9, x6 same
DB Flies 90 lbs (2x 45) x14, x9, x8 down a little. The presses really wore me out today.
Back in 5 for shoulders.
