But! You got the work in, that’s what counts!
Yesterday’s workout was better, thanks.
Deadlift day without trainer
155 x 3
185 x 3
205 x 3
focused on keeping back tight all the way through, seemed to make a difference
Plate row machine
50 lbs x 10
70 x 10
70 x 10
Preacher machine
30 x 10
30 x 10
30 x 10
DB row
17 x 10
20 x 10
22 x 10
DB curl
12 x 10
12 x 10
12 x 10
Straight arm pulldown
33 x 10
33 x 10
33 x 10
bent over cable row
33 x 10
38 x 10
44 x 10 really easy for some reason
So felt better today. Looks like I gained a couple, maybe 3, pounds bodyweight over the past couple months.
Why is it every time I work with trainer my lifts go down?
Bench he says we not at 3x3 yet, still 5x5
95 x 5
100 x 5
100 x 5
105 x 5 barely
105 x 3 he helps with last two
jeez, I’ve lost strength I hate it
trying to remember how things went, just a blur, weights were too much, too little
Incline DB press
20 x 10 easy
25 x 10
30 x 10
trainer never writes anything down, then complains he can’t remember how much weight I did before
hammer chest press
50 x 10 easy
60 x 10
70 x 10
skull crusher I told him I did 30 lbs the last week, so he gets it. Then he has me move my hands closer, bring in elbows, bring arms up and you guessed it I couldn’t do it, had to take weight down
30 x 9
20 x 12
20 x 12
now trainer rushes off, they can only give us half an hour, so I finish up
db flies
20 x 10
20 x 12
20 x 12
machine press 3 sets, not as strong as last week, do what I can
bummer
Interesting, started doing my belt one notch tighter, yet weight seems about the same. Odd, wasn’t trying to trim up, maybe a bit
Squat
warmup
115 x 3 going real low, easy
135 x 3 a bit tougher
135 x 3
leg extension all the machines busted
leg curl
140 x 10
160 x 10
160 x 10
seated calf raise
90 x 10 feet keep slipping off
70 x 15
70 x 15
Abduct adduct
machine busted
Hack squat
50 x 8
50 x 8
Well you are doing a lot of work.
Thanks, Crippler.
warm up with face pulls, tri extension
Bench
65 x 10
95 x 3
105 x 3
115 x 3 went up pretty well, am I a bit stronger?
Incline DB press
15 x 22
15 x 22
15 x 20 went low, got near failure
skull crushers
20 x 20
20 x 15
20 x 14
Pec dec they finally fixed it
50 x 27
60 x 9
60 x 9
huh? just one plate more and can’t handle it?
Hammer press
90 lbs x 12
90 x 12
90 x 12
OH press
20 lb x 18
20 x 18
20 x 12
cardio
Last training session. As he recommended, I had breakfast, then half a pound of ground beef before going. Don’t know if that did it, but things really went well.
Deadlift
135 x 3
185 x 3 he said you sure? I said let’s do it
205 x 3
Bet I could have made 215
He was determined to rush, he only does half hour sessions, so next was a tri set of wide grip rows, narrow grip rows, and barbell curls. Damn it was knocking me over
3 sets of 10
One arm DB row
15 x 10
17 x 10
20 x 10
superset with DB curls
10 x 10
10 x 10
12 x 10
straight arm pulldowns on cable
3 sets 10
cable rows
3 sets 10
wiped out
Happy to hear this!
Training over. Will go for triples on bench.
Bench
65 x 12
95 x 3
115 x 3
120 x 2
same strength level as a year ago. No gains at all. Looks like three months of training was worthless.
db incline press
12 x 30
17 x 14
17 x 15
Skull crushers
20 x 22
20 x 18
20 x 16
DB flies
15 x 16
15 x 13
15 x 12
Hammer bench machine
90 x 15
90 x 13
90 x 12
Military press
20 x 22
20 x 22
20 x 18
kept the eating up, weight’s holding at 186, for whatever good it’s doing
Hate to spoil things for you, but after a certain age, you are doing well if you can manage to maintain your performance at lifts that are being done regularly.
If I read your log correctly you are about 67? That is an age where stuff starts to unravel for many people (myself included).
Um, I never went up at any age. I started training at 18 and never gained. There is nothing to maintain.
So taking a deload week. Been pounding my body for 3 months, need to take it easy.
Squat
45 x 8
65 x 5
95 x 3
115 x 1
115 x 1 easy
Bench
45 x 8
65 x 5
95 x 1
95 x 1
95 x 1
Deadlift
95 x 5
135 x 3
155 x 1
155 x 1
155 x 1
feel nice and refreshed
So feeling better and recovered, did some singles today. No belt
Squaat
45 x 6
95 x 2
115 x 1
135 x 1 easy
145 x 1
155 x 1
165 x 1 tough, but think I made depth
Bench paused
45 x 8
65 x 2
95 x 1
105 x 1
115 x 1
120 x 1
Deadlift
135 x 4
165 x 1
185 x 1
215 x 1
so not too awfully hard, but a bit disapponted this was all I could get from the 3 months of training.
So last workout didn’t knock me out, felt good. Ate a lot over the weekend. With the training over, free to make my own program. Going to focus on not wearing myself out, try to stay recovered. Weight steady around 186.
Squats really wear me out if I’m not careful.
45 x 5 paused
65 x 4 paused
95 x 3
115 x 3
135 x 3
135 x 3 got real low
Leg curl
140 x 22
140 x 20
if I keep the weight low, won’t stress me so much
leg extension
100 x 22
100 x 22 wow talk about lactic burn
Abduct/adduct machines
80 x 23
80 x 20
Wow, I could hardly walk. Legs were hurting and weak. But I didn’t feel all beat up. Felt good
I couldn’t believe the DOMS I got in my legs. Ow.
Packed on another couple pounds, yay
Deadlift
135 x 5
165 x 3
185 x 3
205 x 3 easy, will have to go up
Bent over row
65 x 12
65 x 12
65 x 12
long time since I tried these they really hit me
Preacher machine
20 x 25
25 x 25
PUlldown machine
45 x 25
85 x 22
Bench day
45 x 12
65 x 5
95 x 3
115 x 3
115 x 2
105 x 3
Incline DB press
17 x 20
17 x 18
skullcrusher
30 x 12
20 x 24
DB flies
15 x 23
15 x 22
OH press
30 x 15
30 x 15
30 x 13
Dip machine
45 x 30
65 x 17
65 x 23
so went up on some of the isolation stuff will it apply to bench?
Squat day
45 x 6 paused
65 x 6 paused
95 x 3
115 x 3
145 x 3
145 x 3 got real low!
Leg curl
160 x 18
160 x 11
140 x 14
Leg extension
110 x 21
110 x 23
abduct/adduct
90 x 18
80 x 18
Deadlift
135 x 5
185 x 3
215 x 3 pretty good, probably could have done more reps
195 x 3
Barbell row
65 x 15
65 x 15
Preacher machine
30 lbs x 30
35 x 16
Pulldown machine
105 x 18
105 x 18
been a while since I did hyperextensions, maybe working lower back will help deads
20 reps
20 reps
wow, that hurt, I really need to work those