Solid lifting as always mate, good luck with the new job
Changing from shift work to set daytime hours is awesome, you will feel like a new man
Thanks. I’m really looking forward to it. I’m just a little nervous about starting a new career.
10/9/17
Kroc Rows:
4 sets x 8 reps x 150
Reverse Lat Pulls:
4 sets x 10 reps x 180
Seated Pulls:
4 sets x 10 reps x 270
Reverse Flies:
4 sets x 10 reps x 35
Treadmill:
10 minutes / 71 calories
Nervous is normal. It’ll pass when you make the change.
Never look back.
10/12/17
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 350 x 2, 400 x 3, 370 x 5, 350 x 5
Speed Sets:
3 sets x 3 reps x 315
Seated Curls:
4 sets x 10 reps x 150
That felt great. Since my career decision, I feel the stress come off of me. A friend at the gym today said today was the first time he has seen me smile in a while. Hopefully it all transfers to bigger lifts. That was easy today.
1013/17
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 320 x 3, 340 x 2, 365 x 1, 330 x 1
Bench Against Band:
3 sets x 3 reps x 255
Fly Machine:
4 sets x 10 reps x 145
Treadmill:
22 minutes / 143 calories
Fast and easy…
10/16/17
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 365 x 5, 385 x 5, 410 x 5, 335 x 10
Seated Leg Press:
4 sets x 10 reps x 400
Leg Extensions:
4 sets x 10 reps x 200
Treadmill:
20 minutes / 200 calories
A good way to start another busy day.
10/17/17
Kroc Rows:
4 sets x 10 reps x 150
OHP:
125 x 5, 135 x 5, 145 x 5, 155 x 5
DB Front Raises:
4 sets x 10 reps x 65
Reverse Flies:
4 sets x 10 reps x 35
Treadmill:
15 min. / 137 calories
Early morning workouts?
No. I don’t start the new job until 11/6. So it’s still 7:00 AM on my days off.
10/18/17
Triceps Gauntlet
Pull Down:
4 sets x 10 reps x 125
Cable Extensions:
4 sets x 10 reps x 100
Kickbacks:
4 sets x 15 reps x 40
Poundstone Curls:
80
60
Incline Curls:
4 sets x 10 reps x 40
Reverse DB Curls:
4 sets x 10 reps x 30
Cable Curls:
4 sets x 10 reps x 65
Treadmill:
15 minutes / 176 calories
I have not tried the triceps gauntlet in a while. It is very hard, and I can still not complete it without a break or two.
10/20/17
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 350 x 1, 380 x 1, 415 x 3, 390 x 3, 360 x 5
Speed Pulls:
3 sets x 5 reps x 325 (one minute rest)
Laying Leg Curls:
4 sets x 10 reps x 155
After last night I am down to just six more nightshifts. I woke up early today at 12:30 and made it to the gym at 1:00. Despite being a little tired, I felt strong and everything was pretty easy. The gym recently purchased some new barbells, which have more flex in them. This has made a difference in the feel of my deadlifts.
10/21/17
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 325 x 3, 345 x 2, 370 x 1, 375 x 1, 335 x 1
Bench Against Band:
3 sets x 10 reps x 225
Crossover (mid-chest):
4 sets x 20 reps x 35
Svend Press:
4 sets x 50 reps x 3 plates (10s)
I woke up with a migraine today (no caffeine yesterday) and powered through this anyway. I had planned on 370 x 1 being my last heavy set. It was easy, however, and my buddy challenged me to go five more.
I normally do crossovers at the bottom and a lot heavier. My right bicep, however, is still strained and this kind of bothered it. Therefore I went lighter and more reps at mid-chest.
Always strong, strong work in here…and smart… backing off weight to let the bicep chill
10/22/17
Kroc Rows:
4 sets x 10 reps x 150
One Arm Standing DB Press:
2 sets x 10 reps x 40
1 set x 10 reps x 45
1 set x 10 reps x 50
Seated Pulls:
4 sets x 10 reps x 270
Reverse Grip Lat Pulls:
4 sets x 10 reps x 100
Treadmill:
15 minutes / 144 calories
Nono
NoNoNo
No
No
Screwed this post royally. Meant to ask no chins? November 6 is near .
You had me really confused with the no’s. I did chins today as a nice change of pace. November 6 almost here. I have a huge case of short timers.
10/23/17
Farmer’s Carry:
4 sets x 100 in each hand
Seated Plate Lift:
4 sets x 15 reps x 45
Pull Ups:
6
5
5
Overhead Plate Carry:
4 sets x 45
BB Hold:
2 sets x 315
Today was my strongman / just lift stuff day. I look forward to it each month. I’m not very good at chins, but I will stay with them. I did them a few years back, but I have not for a long time.
I’ll never do another phone email again. You had written last week that you wanted to get back into pullups. I was thinking that hand stand pushups and pullups would be a great combination. Then I tried on a blazer in Minneapolis airport yesterday and found that I had to have a 2xx. Not from a gut. Beware.