4/19 chest
warmup 45 lb kettlebell
bench 2 x 8 @ 135, 185, 1 x 3 @ 225 (decided I need a spotter to progress here)
barbell rows 2 x 8 @ 135, 185 (no straps today so grip stopped this one)
machine upper chest press 3 x 8 @ 180, 270, 270 (this convinced me to get a bench spotter I can trust)
machine chest press 3 x 8 @ 225, 230, 240
machine flyes 3 x 8 @ 100
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Back to back solid workouts… well done
OG, are you on vacation?
4/20 back
warmup 3 x 30 w/45 lb kettlebell
machine rows 4 x 10 (each arm) 45, 90, 135, 155
seated cable rows (each arm) 3 x 8 @ 100, 120,. 120
machine overhead rows (each arm) 3 x 10 @ 90, 135, 135
3rd straight workout this week; today’s aftereffects feel pretty good. Want to increase my deadlift weights. Kettlebell warmup seems to really contribute to the workout.
For the Win !!! Nope, not on vacation unless of course you consider heading to Pittsburgh tomorrow as a vacation ( I do not)…
Well, be sure to say hello Allen on “Every Damn Day Fitness”. One of Bulldog’s buddies.
4/21 shoulders
warmup w/45 lb kettlebell 3 x 30 swings
OHP 1 x 10 @ 115, 1 x 3 135, 1 x 3 155
machine OHP 1 x 8 @ 90, 1 x 8 @ 160 2 x 6 @ 180
different machine OHP 2 X 8 @ 160, 180, 1 X 5 @ 180
dumbbell lateral raises 3 x 8 w/35s
Ok workout for 4th of 4 consecutive days. I like 4 workouts per week, but better to do them 2 days on/one day off and no weekend workouts. Kettlebell warmup appears to be improving all my workouts
You clearly have bounced back from your illness. Good work here.
Crippler, I’ll be back to doing handstand pushups hopefully soon.
You should. You are the grand master of handstand push ups. I was skeptical, but I am a believer now.
Looks like some very solid OHP work
4/24 legs
warmup w/kettlebell 1 x 20 @ 45, 2 x 30 @ 50
squats 1 x 10 @ 135, 1 x 8 @ 225, 1 x 3 @ 285 (full weekend)
leg press 5 x 10 @ 225, 314, 405, 405, 405
seated pulley rows each arm 3 x 8 @ 85, 100, 120
4/25 chest
warmup 3 x 20 w/45 lb kettlebell
bench 1 x 8 @ 135, 1 x 6 @ 205, 1 x 6 @ 185
machine bench 3 x 8 @ 220, 220, 240
dumbbell bench 3 x 8 @ 60, 70, 75
pullover machine 3 x 8 @ 190, 210, 210
Court took precedence over lunch yesterday; really messes up a workout.
Work always messes with my training. I need to fix that someday.
4/27 back
warmup 3 x 20 w/50 lb kettlebell
deadlift 2 x 6 @ 135, 1 x 3 @ 315 (fairly easy today)
machine rows (each arm) 4 x 8 @ 90, 135, 160, 170
SGHP 1 x 6 @ 135, 1 x 6 or so @ 155, 1 x 4 @ 165 (kinda sloppy)
cable rows (each arm) 2 x 8 @ 120, 140, 1 x 6 @ 150
Kept yawning so went home after lunch took nap/watched tv/ate
It looks like you are back 100%.
Hopefully those weight amounts will increase.
4/28 shoulders
usual kettlebell warmup
OHP 1 x 6 @ 95, 1 x 4 @ 145, 1 x 6 @ 155
machine press 1 x 8 @ 140, 1 x 6 @ 180, 1 x 6 @ 160
shrugs 3 x 8 @ 225, 315, 405
different machine press 3 x 6 @ 140, 180, 200
I think the extra rowing I’ve been doing lately has helped my strength.
Got my 80 lb kettlebell delivered today. Heavy at office, unpacked in garage seemed much lighter. Hope to try it in garage on weekends.
Looking good boss…things are moving North !
Hope you enjoy your new toy. Swings with that thing will build some serious pulling strength.
NHLFTR, 3 x 10 swings w/80lb kettlebell on Saturday morning, bit lighter than I expected. Will try to make it regular Saturday garage event. Certainly not as hard as your lightest new stone.
5/1/17 legs/rows
usual kettlebell warmup (just 45lb)
squats 1 x 8 @ 135, 1 x 6 @ 225, 1 x 5 @ 315
leg press 5 x 10 @ 225, 315, 405, 405, 405
machine rows 3 x 10 w/90s, 120s, 140s
Ok workout.