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Starting a log for getting in shape!
- Thread starter docdoom77
- Start date
Due to a combination of stress, busy schedule and let's face it... laziness. I haven't done a single workout since Monday. I'm beyond disappointed with myself.
Incline B[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]B bench 120 lbs (2x 60) x12, x8, x4 suck. Playing with shorter rest periods. Maybe I should have dropped the weight a little.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
BB Bench Press 110 lbs (2x 55) x10, x7, x5 i"m hoping I'll acclimate to the shorter rest period fairly quickly and the numbers will go back up.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 100 lbs (2x 50) x10, x6, x5
Major suck. BAck for shoulders in a bit.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
Incline B[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]B bench 120 lbs (2x 60) x12, x8, x4 suck. Playing with shorter rest periods. Maybe I should have dropped the weight a little.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
BB Bench Press 110 lbs (2x 55) x10, x7, x5 i"m hoping I'll acclimate to the shorter rest period fairly quickly and the numbers will go back up.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 100 lbs (2x 50) x10, x6, x5
Major suck. BAck for shoulders in a bit.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
Seated DB Military Press 80 lbs (2x 40) x12, x8, x6 just no energy today.
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]BB upright rows 50 lbs x13, x11, x10 those actually went up one
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing reverse flies 60 lbs (2x 30 lbs) x13, x10, x8
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB lateral raises 20 lbs (2x 10lbs) x11, x8
Well, it sucked, but better than nothing.
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]BB upright rows 50 lbs x13, x11, x10 those actually went up one
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing reverse flies 60 lbs (2x 30 lbs) x13, x10, x8
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB lateral raises 20 lbs (2x 10lbs) x11, x8
Well, it sucked, but better than nothing.
Subbed 
I screwed up my back. Lower lumbar strain. Went to the Doctor on Tuesday. Doctor put me on bed rest for a few days, steroidal-anti-inflammatory and muscle relaxers. My follow up is on Monday. Hopefully I can get back to lifting not long after that.
yuck! That's no fun. Sounds like you have what you need to feel better. Keep us posted.I've got my follow up this afternoon. I'm hoping the doc will tell me I can lift again. I feel pretty good. Still a little stiff, a twinge here or there, but not too bad.
I some weight back on over the last few months and I'd like to get it back off, but it's doubly hard to stay motivated when you can't lift. So fingers crossed.
I some weight back on over the last few months and I'd like to get it back off, but it's doubly hard to stay motivated when you can't lift. So fingers crossed.
Fingers crossed. Saying a prayer. Watching closely! Stay the course.
The doctor cleared me to lift, but warned me to take it easy. So, here goes:
Close Grip Bench press @ 120 lbs x13, x9, x6
Skull Crushers 40 lbs x13, x11, x9
Kickbacks 20 lbs x14, x11, x9
Finished off with some cable extensions.
Felt good to get back. I'm starting a cycle of Epi-Tren. I'll be doing 2 pills a day for the first week, then up to 3 a day for the remainder of the cycle.
Close Grip Bench press @ 120 lbs x13, x9, x6
Skull Crushers 40 lbs x13, x11, x9
Kickbacks 20 lbs x14, x11, x9
Finished off with some cable extensions.
Felt good to get back. I'm starting a cycle of Epi-Tren. I'll be doing 2 pills a day for the first week, then up to 3 a day for the remainder of the cycle.
Great! Glad you're back in the saddle.
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Normally today would be quads, but my back is not ready for squats yet, so I'm doing biceps and we'll see how the ol' back is doing on Thursday.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]EZ Preacher curls 55 lbs x13, x10, x6 suck, but it's been a few weeks.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Decline DB curls 50 lbs (2x 25) x14, x12, x10 these are new. I like the feeling of hitting the bicep at a different angle, but it may be too much for my bad shoulder. We'll see how I feel tomorrow.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing hammer curls 50 lbs (2x 25) x11, x10 up one
Threw in a few chins to finish off.
I feel more motivated than I have in months![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]EZ Preacher curls 55 lbs x13, x10, x6 suck, but it's been a few weeks.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Decline DB curls 50 lbs (2x 25) x14, x12, x10 these are new. I like the feeling of hitting the bicep at a different angle, but it may be too much for my bad shoulder. We'll see how I feel tomorrow.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing hammer curls 50 lbs (2x 25) x11, x10 up one
Threw in a few chins to finish off.
I feel more motivated than I have in months![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
[COLOR=#000000][COLOR=#000000][COLOR=#000000]Quads: Gonna take it real easy, so I don't re-injure my back. Much lower weight this week.
Squats 100 lbs, x15
[/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000]@120 lbs x11[/COLOR][/COLOR][/COLOR]
[COLOR=#000000][COLOR=#000000][COLOR=#000000]@140 lbs x7
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Sissy Squats x12, x10
Leg extensions @ 100 lbs x10, x10
I'm going to bring the squat weight up slowly. My gf said I went much lower on these squats, which means my form had gotten bad... so easy to fall into that trap. The solution is to take it slow and concentrate more on form than weight... easier said than done. [/COLOR][/COLOR]
[COLOR=#000000][COLOR=#000000] [/COLOR][/COLOR]
Squats 100 lbs, x15
[/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000]@120 lbs x11[/COLOR][/COLOR][/COLOR]
[COLOR=#000000][COLOR=#000000][COLOR=#000000]@140 lbs x7
[/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000]
Sissy Squats x12, x10
Leg extensions @ 100 lbs x10, x10
I'm going to bring the squat weight up slowly. My gf said I went much lower on these squats, which means my form had gotten bad... so easy to fall into that trap. The solution is to take it slow and concentrate more on form than weight... easier said than done. [/COLOR][/COLOR]
[COLOR=#000000][COLOR=#000000] [/COLOR][/COLOR]
Great work and really smart decision.
Thanks. It seems I have to reign myself in every few months. It's exceptionally difficult to keep good form day in and day out, but I'm trying and I think the lapses get further and further apart in time.
Chest
Incline B[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]B bench 120 lbs (2x 60) x12, x9, x7 better. Getting used to the shorter rest.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
BB Bench Press 110 lbs (2x 55) x11, x7, x7 much better
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 100 lbs (2x 50) x10, x6
DB Pull-overs 50 lbs x13, x9
Nice. Good energy. Back for shoulders in a few.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
Incline B[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]B bench 120 lbs (2x 60) x12, x9, x7 better. Getting used to the shorter rest.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
BB Bench Press 110 lbs (2x 55) x11, x7, x7 much better
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 100 lbs (2x 50) x10, x6
DB Pull-overs 50 lbs x13, x9
Nice. Good energy. Back for shoulders in a few.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
Great work! Glad you're back in the groove.
Seated DB Military Press 80 lbs (2x 40) x14, x10, x7 better
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]BB upright rows 60 lbs x13, x10, x8 up 10 lbs, down a few reps. Not bad
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing reverse flies 60 lbs (2x 30 lbs) x13, x10, x9 up one
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB lateral raises + front raises 20 lbs (2x 10lbs) x11 + 5, x8 + 3
That felt great!
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]BB upright rows 60 lbs x13, x10, x8 up 10 lbs, down a few reps. Not bad
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing reverse flies 60 lbs (2x 30 lbs) x13, x10, x9 up one
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB lateral raises + front raises 20 lbs (2x 10lbs) x11 + 5, x8 + 3
That felt great!
Close Grip Bench press @ 120 lbs x13, x10, x8 up three reps total
Skull Crushers 45 lbs x11, x7, x7 up weight, down reps
Kickbacks 25 lbs x13, x11, x10 up 5 lbs, same overall reps
Finished off with some cable extensions.
Back for biceps in a few minutes.
Skull Crushers 45 lbs x11, x7, x7 up weight, down reps
Kickbacks 25 lbs x13, x11, x10 up 5 lbs, same overall reps
Finished off with some cable extensions.
Back for biceps in a few minutes.
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]EZ Preacher curls 55 lbs x13, x10, x6 same... sigh.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Decline DB curls 50 lbs (2x 25) x14, x13, x12 definitely need to bring the weight up next week
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing hammer curls 50 lbs (2x 25) x12, x11 up two!
Threw in a few chins to finish off.
Started out a little weak, but it picked up after that![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Decline DB curls 50 lbs (2x 25) x14, x13, x12 definitely need to bring the weight up next week
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing hammer curls 50 lbs (2x 25) x12, x11 up two!
Threw in a few chins to finish off.
Started out a little weak, but it picked up after that![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
Hams and Calves. So as not to re-injure my back, I'll bring the weight way down on these too and bring it back up slowly.
Romanian Dead Lifts 150lbs x15
@170 x14
@ 190 x13
Leg curls 75 lbs x13, x8
Seated Calf raises 245 lbs x43, x24, x20 I have no idea why that went up, but I'm not complaining
Standing single leg calf raise 60 lbs x13, x10
Romanian Dead Lifts 150lbs x15
@170 x14
@ 190 x13
Leg curls 75 lbs x13, x8
Seated Calf raises 245 lbs x43, x24, x20 I have no idea why that went up, but I'm not complaining
Standing single leg calf raise 60 lbs x13, x10
Cool. I see ya. Doing the work. Consistently. 
Sent from outer space
Sent from outer space
Cool. I see ya. Doing the work. Consistently.
Sent from outer space
Yeah! I'm back on track and feeling motivated. Thanks for checking in.
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Same deal. Bringing the weight way down and working my way slowly back up.
Deadlifts 150 lbs x15
@170 12,
@190 x10
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000]
Shrugs 190 lbs x18, x16, x13
[/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Pull ups x12, x9, x7
Yates rows 100 lbs x11, x9, x8
good
Deadlifts 150 lbs x15
@170 12,
@190 x10
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000]
Shrugs 190 lbs x18, x16, x13
[/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Pull ups x12, x9, x7
Yates rows 100 lbs x11, x9, x8
good
[COLOR=#000000]Chest
Incline D[/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]B bench 120 lbs (2x 60) x13, x10, x8 up three
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
DB Bench Press 110 lbs (2x 55) x11, x7, x8 up one
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 100 lbs (2x 50) x10, x7 up one
DB Pull-overs 55 lbs x13, x9 up 5 lbs, same reps
That felt great
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
Incline D[/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]B bench 120 lbs (2x 60) x13, x10, x8 up three
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
DB Bench Press 110 lbs (2x 55) x11, x7, x8 up one
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 100 lbs (2x 50) x10, x7 up one
DB Pull-overs 55 lbs x13, x9 up 5 lbs, same reps
That felt great
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
Seated DB Military Press 90 lbs (2x 45) x13, x6
@ 80 x7
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]BB upright rows 60 lbs x14, x10, x9 up two
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing reverse flies 60 lbs (2x 30 lbs) x14, x10, x9 up one
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB lateral raises + front raises 20 lbs (2x 10lbs) x12 + 5, x9 + 3
That went pretty well.
@ 80 x7
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]BB upright rows 60 lbs x14, x10, x9 up two
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing reverse flies 60 lbs (2x 30 lbs) x14, x10, x9 up one
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB lateral raises + front raises 20 lbs (2x 10lbs) x12 + 5, x9 + 3
That went pretty well.
Heavy shoulder work. You may have already stated a 100x but what is your current training goal(s)?
Sent from outer space
Sent from outer space
Right now, I'm just trying to shed some of the body fat I regained (and more). If I can ever get rid of this belly, I'll see where I want to go with gaining some muscle.
Do you post your cardio sessions and eating program?
I don't like diets, personally. Means I'll change back to problematic eating habits.
Sent from outer space
I have from time to time. I don't really do diets either, I have an eating program, but I go off track earlier this year.
I eat ~1800 and 2000 calories. Over 200 grams of protein, less than 100 grams of carbs (30+ grams from fiber), and as many healthy fats as I can fit.
I'm a tad hypoglycemic, so I try to eat something every few hours. A typical day looks something like:
-Half a scoop of whey isolate upon waking
-1 egg and 3/4 cup of egg whites (with a little ketchup to help it go down) and coffee
- an ounce of almonds and an ounce of roasted edameme beans
-half a cup of greek yogurt with some frozen berries and stevia
- lunch will be spring mix, chicken breast (or tuna), with some ev olive oil and balsmaic vinegar OR cold cut turkey with evo mayo on a high fiber, high protein wrap
- a cup of broccoli or green beans and 3/4 cup of cottage cheese
- half a scoop whey isolate with a tsp of natural pb and tblspn of chia seeds
- Dinner varies but is a lean meat and a vegetable
- lite greek yogurt and 2 tblspns peanut butter (not mixed together)
On lifting days there is another protein shake post workout with a tblspn of BCAA's
On Saturdays I pretty much eat what I want. I find without a cheat day, I cannot maintain a healthy diet and I will cheat more an more throughout the week.
For cardio, I do 10 - 15 minutes of high intensity mixed calisthenics with 10 - 30 second breaks between exercises (sit-ups, leg lifts, pull-ups, push-ups, jumping jacks, hops, lunges, burpees, etc). I do that on non-lifting days (so 3 days a week). Once or twice a week, I also take a walk at lunch, with 5 -10 minutes of sprint intervals in the middle of the walk.
It's actually going pretty well, now that I'm back on track, but I was not consistent or focused for the first half of the year and it definitely set me back.
I eat ~1800 and 2000 calories. Over 200 grams of protein, less than 100 grams of carbs (30+ grams from fiber), and as many healthy fats as I can fit.
I'm a tad hypoglycemic, so I try to eat something every few hours. A typical day looks something like:
-Half a scoop of whey isolate upon waking
-1 egg and 3/4 cup of egg whites (with a little ketchup to help it go down) and coffee
- an ounce of almonds and an ounce of roasted edameme beans
-half a cup of greek yogurt with some frozen berries and stevia
- lunch will be spring mix, chicken breast (or tuna), with some ev olive oil and balsmaic vinegar OR cold cut turkey with evo mayo on a high fiber, high protein wrap
- a cup of broccoli or green beans and 3/4 cup of cottage cheese
- half a scoop whey isolate with a tsp of natural pb and tblspn of chia seeds
- Dinner varies but is a lean meat and a vegetable
- lite greek yogurt and 2 tblspns peanut butter (not mixed together
)On lifting days there is another protein shake post workout with a tblspn of BCAA's
On Saturdays I pretty much eat what I want. I find without a cheat day, I cannot maintain a healthy diet and I will cheat more an more throughout the week.
For cardio, I do 10 - 15 minutes of high intensity mixed calisthenics with 10 - 30 second breaks between exercises (sit-ups, leg lifts, pull-ups, push-ups, jumping jacks, hops, lunges, burpees, etc). I do that on non-lifting days (so 3 days a week). Once or twice a week, I also take a walk at lunch, with 5 -10 minutes of sprint intervals in the middle of the walk.
It's actually going pretty well, now that I'm back on track, but I was not consistent or focused for the first half of the year and it definitely set me back.
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