Nice squat PR.

Thanks Shane.

Squat

65 x 7 paused

65 x 7 paused

95 x 3

115 x 3

135 x 3

165 x 1

145 x 3

Seated leg curls new machine

60 x 26

80 x 25

80 x 25

Leg extention

140 x 26

140 x 23

Aduct / abduct

90 x 20

90 x 20

Crunches

15 paused

17 paused

16 paused

So was deadlift day. However, all the stations were used. Waited and waiting and no break. So went off to the corner and did trap bar instead.

Trap bar lift assuming the bar weighs 45 pounds,

135 x 3

185 x 3

205 x 3

235 x 3

felt good

Preacher machine

45 x 27

50 x 18

Pulldown machine

125 x 27

145 x 15

Hyper extention

5 pounds x 25

10 x 22

good session

I’d bet 60

My cheapy one weighs 50.

I asked someone who works there and he said 45, which did surprise me. If it weighted more, that makes me even happier.

face pulls tri pulldown

Bench

75 x 5 paused

75 x 5 paused

95 x 3

115 x 3

125 x 1

115 x 3

115 x 3

OH press

45 x 12

45 x 12

45 x 13

Incline bench

50 x 15

50 x 15

50 x 15

Pec Dec

70 x 18

70 x 15

70 x 11

triceps extension

40 x 15

40 x 15

40 x 15

Dip machine

105 x 20

105 x 19

felt good

Squat

65 x 6 paused

65 x 6 paused

95 x 3

115 x 3

135 x 3

165 x 2 felt good, probably could have done a triple

145 x 3

Seated curl

90 x 18

90 x 18

90 x 18

Leg extention

150 x 15

150 x 15

150 x 15

adduct/abduct

90 x 19

90 x 16

hmm went down don’t know why

seated pulls pulldowns

Deadlift

135 x 3

185 x 3

235 x 2 might have done 3 but form was a bit shaky

205 x 3

Barbell row

75 x 25

85 x 18 form is much better

Preacher machine

50 x 16

50 x 8

what’s wrong oh just worked arms on the rows

30 x 25

30 x 30

machine pulldown

125 x 20

125 x 20

Hyper Extension

15 lb kettlebell x 15

15 x 15

15 x 15

Numbers tracking nicely here of late, still using the PT?

From memory these heavier lifts are going up in recent months?

Great work, keep at it!

Thanks, the numbers do seem to going up a little bit. No, training was over a couple months back. Trainer would rush me through everything in half an hour and leave me exhausted, now I take time between sets and don’t feel all beat up.

warm up with face pulls and tri pressdowns

Bench

75 x 5 paused

75 x 5 paused

95 x 3

115 x 3

125 x 1

125 x 1

125 x 1

125 x 1

might have been able to do double, didn’t want to push it, but did feel like I could keep doing singles

OH press

45 x 16

45 x 16

45 x 15

Incline bench

50 x 18

50 x 18

50 x 17

Tricepts extention

40 x 20

40 x 20

Pec Dec

70 x 24

70 x 18

Dip machine

105 x 18

105 x 11

Squat day

65 x 5 paused

65 x 5 paused

95 x 3

115 x 3

135 x 3

165 x 3 easy peasy

145 x 3

hamstring machine

160 x 23

160 x 21

Leg Extention

150 x 18

150 x 18

Abduction

90 x 20

90 x 20

Abduction

90 x 25

100 x 14

warm up seat row, pulldowns

deadlift stations all full

Trap bar deadlift

assuming 45 lb bar

135 x 3

185 x 3

205 x 3

245 x 3 yay!

215 x 3

Bar row

85 x 21

85 x 21

pulldown Machine

125 x 24

125 x 24

this really toasted my arms, decided to skip arm curls

Hyper Extention

15 lb kettlebell x 20

15 x 20

nice work

I don’t think I could do 20 pulldowns without looking a like freshly-beached fish.

Good work.

My arms were just fried. That’s why I skipped curls.

put on another pound bodyweight

warm up with face pulls, tricep pulldowns

Bench

75 x 5 paused

75 x 5 paused

95 x 3

115 x 3

125 x 2 maybe could have tripled, didn’t have spotter

125 x 2

115 x 3

115 x 3

felt kinda easy for a change

OH bar press

50 x 12

50 x 14

50 x 13

Incline bench

50 x 19

50 x 18

50 x 18

tricep machine must be broken, couldn’t budge it

seated DB extention

15 x 25

20 x 30

22 x 23

22 x 18

PEc Dec

80 x 13

80 x 11

80 x 10

dip machine under repairs dammit

use the assist machine, kneel on pad

Tab 4 x 17

tab 4 x 17

That’s a lot of work.