1/20/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 365 x 1, 430 x 1
Rack Pulls (from knees):
385 x 5, 405 x 4, 455 x 3, 505 x 2
No life in the legs today. I felt it early on, and shut things down.
505 rack pulls and lifeless legs.
Yeah, well I was supposed to do two reps at 430, but one about killed me. It should have been super easy. I knew I was in trouble when 225 felt heavy.
1/21/19
Biceps Gauntlet
Hammer Curls:
50 x 10, 55 x 10, 60 x 10, 65 x 10
Reverse DB Curls:
4 sets x 15 reps x 35
Cable Curls:
4 sets x 15 reps x 80
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 15 reps x 100
Kickouts:
4 sets x 15 reps x 35
Kickbacks:
4 sets x 15 reps x 40
D-Bar Pressdown:
4 sets x 15 reps x 50
Glider:
10 minutes / 43 calories
I used the holiday off to get a pretty good workout in.
1/24/19
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
4 sets x 10 reps x 60
DB Side Raises:
4 sets x 10 reps x 40
Face Pulls:
4 sets x 15 reps x 105
OHP:
4 sets x 5 reps x 135
Treadmill:
10 minutes / 138 calories
I did not sleep well, so I skipped working out in the morning. I went after work. I always notice there are more man buns in the afternoon, than in the early morning.
Probably will see some man buns in that hard core gym too.
I have lived most of my life in a small, small town. I still remember the first one I saw, in 1989.
1/26/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 3, 335 x 2, 365 x 1, 315 x 5, 225 x 22, 135 x 10
Treadmill:
20 minutes / 238 calories
It didn’t feel very strong today. I was pretty down on things until Rob challenged me for 25 reps of 225 at the end. 24 is my record. I didn’t get it, but I feel pretty good with 22 reps after the previous sets. I even let a scream out that sounded like a little girl on rep 20 or so.
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1/26/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 425 x 1, 405 x 1, 365 x 3
Speed Sets (60 seconds between sets):
3 sets x 3 reps x 315
Assistance Work (60 seconds between sets):
Power Shrugs:
2 sets x 5 reps x 335
Stiff Leg DL:
2 sets x 5 reps x 225
Bent Rows:
2 sets x 5 reps x 245
Good Mornings:
2 sets x 5 reps x 225
Underhand Lat Pulls:
2 sets x 5 reps x 225
Treadmill:
20 minutes / 208 calories
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Looking like a Boss, Boss !
Thanks. I’m just trying. I miss your updates though.
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1/29/19
Biceps Gauntlet
Hammer Curls:
4 sets x 10 reps x 55
Concentration Curls:
4 sets x 10 reps x 50
Cable Curls:
4 sets x 15 reps x 85
Pulldowns:
10 sets x 10 reps x various (no rest between sets)
Cable Extensions:
4 sets x 15 reps x 100
D-Bar Pressdowns:
4 sets x 15 reps x 50
Kickouts:
4 sets x 15 reps x 35
In and out in 40 minutes.
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1/31/19
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
4 sets x 10 reps x 55
DB Side Raises:
4 sets x 10 reps x 40
Incline Reverse Flies:
4 sets x 12 reps x 30
Treadmill:
12 minutes / 115 calories
The weekend cannot come soon enough…What a long week.
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2/2/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 320 x 3, 315 x 4, 315 x 3, 315 x 2, 365 x 1, 135 x 10
Treadmill:
20 minutes / 158 calories
Another crazy Saturday of Rob throwing sets at me that always surprise.
2/3/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 435 x 1, 405 x 1, 365 x 1
Speed Sets (60 seconds rest):
2 sets x 3 reps x 315
Stiff Leg Deadlift:
2 sets x 5 reps x 235
Power Shrugs:
2 sets x 5 reps x 365
Treadmill:
25 minutes / 226 calories
I am too stubborn to understand I can’t deadlift on back to back weeks. I’m not happy with today, and will repeat it in two weeks. I was trying to cram things in and once more learned my lesson.
I had planned on a little more, but everything was too heavy.
2/9/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 2, 365 x 2, 405 x 1, 225 x 5
Svend Press:
4 sets x 50 reps x 2 plates (10s)
I must be getting old, because I hurt my left shoulder sleeping. I woke up Tuesday and he hurt to move my arm around. It’s only gotten a little better. I thought I would lift today, and see how it felt. I found it did not hurt at all to press.
I wanted two reps of 405, but they shut me down after one. It was a struggle and a second rep probably was not going to happen. Next week is max week.
" I must be getting old, because I hurt my left shoulder sleeping."
To dam funny.
I just with it wasn’t true.
2/10/19
Rack Pulls (from knees):
315 x 10, 365 x 5, 405 x 4, 455 x 3, 505 x 2, 555 x 1, 405 x 5, 315 x 10
Leg Curls:
4 sets x 10 reps x 125
It was pretty fast.
“Pretty fast” doesn’t gloss over 505 and 555 rack pulls.
Beast.
2/12/19 Birthday #48.
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
Kickouts:
4 sets x 10 reps x 35
Kickbacks:
4 sets x 10 reps x 40
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 40
Cable Curls:
4 sets x 10 reps x 85
Treadmill:
15 minutes / 178 calories
Today is my 48th birthday. My staff at work gave me a nice party. I came home and then headed to the gym with my daughter. We’ll have cake a little later.