How’d your first day of new semester go?
Well we have had a bunch of snow in the past week. I spent my two days off from work working on a lesson plan for day one. I even shaved and even put on nice clothes (not sweats). Luckily I checked my email before I left home (the university is about a 40 mile drive). They cancelled all night classes because of the bad weather. The good news is I get paid for not being there. The bad news is I spent a bunch of my time getting ready.
1/11/17
Kroc Rows:
4 sets x 10 reps x 135
DB Front Raises:
4 sets x 10 reps x 55
Standing One Arm Press:
4 sets x 10 reps x 40
Seated Pulls:
4 sets x 10 reps x 260
Seated Plate Raises (I’m not sure what they are really called):
2 sets x 12 reps x 35
2 sets x 12 reps x 45
Seated DB Side Raises:
4 sets x 10 reps x 40
I felt really good today, so I did a few more exercises than I had planned. I start back on nightshift tonight for 10 weeks so it’s eat, shower and sleep for the rest of the day.
1/14/17
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 295 x 1, 340 x 2, 360 x 2, 280 x 3, 280 x 3, 235 x 10
Laying DB Press:
4 sets x 10 reps x 65
Incline Flies:
4 sets x 10 reps x 60
Svend Press:
4s sets x 50 reps x 3 plates (10s)
Exercise Bike:
10 minutes / 51 calories
Handstand Pushups:
2
That was a lot of work. I had more than enough energy today. Two reps of 360 felt really strong. I tried Biker’s handstand pushups again when I got home. I was able to “crank out” two (kind of). I fall over after each rep, so it’s a real struggle.
Put your hands a little farther out from the door so you aren’t 100% parallel to the door. That should stop the falling over. Stay with them, They are your handstand pushups now. A first cousin taught me decades ago, and he’s still ox strong and in great shape. I like to think I am too.
Thanks, I’m not parallel now. I think it just takes practice. I may place my hands a little wider, and see if that helps.
1/15/17
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 380 x 3, 420 x 3, 440 x 3, 345 x 10
Zerchers:
135 x 10, 190 x 5, 230 x 3, 250 x 2, 280 x 1, 300 x 1
Leg Extensions:
4 sets x 10 reps x 180
That’s all I had time for. The wife wanted to go to the movies. We saw Patriot’s Day with Marky Mark. It was a great movie.
1/16/17
Tate Press:
4 sets x 15 reps x 55
Kickbacks:
4 sets x 15 reps x 40
Standing BB Extensions:
4 sets x 20 reps x 80
Cable Extensions:
4 sets x 15 reps x 105
Poundstone Curls:
70
40
Hammer Curls:
4 sets x 10 reps x 60
Preacher Curls:
4 sets x 10 reps x 30
Concentration Curls:
4 sets x 10 reps x 35
1/19/17
Kroc Rows:
4 sets x 10 reps x 135
OHP:
125 x 5
145 x 5
155 x 5
95 x 10
Seated Pulls:
4 sets x 10 reps x 260
DB Front Raises:
4 sets x 10 reps x 55
Reverse Flies:
4 sets x 10 reps x 35
Your bench is ox-strong and nice way to mix it up with the handstand push-ups.
Thanks GV. Like I said it is more like handstand falling down.
You’re doing well. I’ll admit I’ve even have trouble getting into handstand position lately. Persevere.
1/21/17
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 300 x 1, 335 x 2, 385 x 1, 315 x 3, 240 x 10
No other work today, because I have to work tonight. I was a little tired from a bunch of driving yesterday (long story). I had 365 x 2 penciled in but my friend talked me into 385. I got it but, I think my spleen shot out doing so.
36 total benching reps while tired with a 385 top. Good energy here.
Spleen should regenerate.
Who needs a spleen anyway? Great benching.
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You guys are right. Spleens are for wusses.
1/23/17
Deadlift:
135 x 10, 185 x 5, 225 x 2, 275 x 1, 335 x 1, 390 x 2, 350 x 3, 335 x 5
Rack Pulls:
340 x 5, 390 x 5, 430 x 5, 480 x 5
Seated Let Curls:
4 sets x 12 reps x 150
Not a whole lot of spring in the legs today. I’ll repeat this next DL day, so that it will be stronger.
1/24/17
Tate Press:
4 sets x 15 reps x 55
Kickbacks:
4 sets x 15 reps x 40
BB Skull Crushers:
4 sets x 15 reps x 60
Straight Bar PD:
4 sets x 15 reps x 110
Poundstone Curls:
75
65
Preacher Curls:
4 sets x 10 reps x 30
Reverse DB Curls:
4 sets x 10 reps x 35
Nice work Crippler.
4x15 @55 on the tate presses is stout. I did 3x10 @45 after benching today and I didn’t want much more than that.
Thanks. I have been working my triceps and back pretty hard for the past year. I would like to think it’s helped my bench. My wife said the other day that my arms are bigger, so that’s nice too.
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1/25/17
Squats:
135 x 10, 225 x 5, 275 x 3
3 sets x 10 reps x 315
Quarter Squats:
2 sets x 5 reps x 495
Seated Leg Press:
4 sets x 10 reps x 400
Leg Extensions:
4 sets x 10 reps x 180
Bigger arms, stronger back, wife noticing-sounds like life is good.