The deadlift is a fickle mistress. Stay in the 60-70% range with weight on the bar. Stay explosive. Don’t lift heavy often. Squats and Deads both crush the low back. You need to recover more before pushing the weight on the moves…
Thanks. I’ll keep that in mind.
Legs
Saturday, December 29
Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 8
Set 4: 335 lb × 2 @ 8
Set 5: 355 lb × 1 @ 8.5
Set 6: 375 lb × 1 @ 9
Set 7: 315 lb × 3 @ 7
Seated Leg Curl (Machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10
Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7
Set 2: 185 lb × 5 @ 8
Set 3: 185 lb × 5 @ 8
Set 4: 185 lb × 5 @ 8
Leg Press
Set 1: 720 lb × 5 @ 8.5
Set 2: 720 lb × 5 @ 8.5
Set 3: 720 lb × 5 @ 8.5
Set 4: 720 lb × 5 @ 8.5
Seated Calf Raise
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 135 lb × 12
Chest
Bench Press (Dumbbell)
Set 1: 160 lb × 8 [Warm-up]
Set 2: 200 lb × 5 @ 6.5 [Warm-up]
Set 3: 280 lb × 3 @ 9
Set 4: 280 lb × 3 @ 9.5
Set 5: 280 lb × 3 @ 10
Set 6: 240 lb × 5 @ 9
Set 7: 240 lb × 5 @ 9
Decline Bench Press (Barbell)
Set 1: 180 lb × 12
Set 2: 200 lb × 10 @ 9.5
Set 3: 180 lb × 12 @ 10
Incline DB Press
Set 1: 200 lb × 5 @ 8.5
Set 2: 200 lb × 5 @ 8.5
Set 3: 200 lb × 5 @ 8.5
Set 4: 200 lb × 5 @ 9
Went down in weight and up in volume for deadlift today. Also swapped out T-bar rows for incline dumbbell rows just to change things up a little.
Back
Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 8.5
Set 4: 315 lb × 3 @ 8.5
Set 5: 315 lb × 3 @ 8.5
Set 6: 315 lb × 3 @ 8.5
Weighted Pull Up
Set 1: 25 lb × 5
Set 2: 45 lb × 3
Set 3: 35 lb × 4
Set 4: 35 lb × 4
Set 5: 35 lb × 4
Incline Row (Dumbbell)
Set 1: 120 lb × 8
Set 2: 150 lb × 5 @ 8
Set 3: 160 lb × 5 @ 9
Set 4: 160 lb × 5 @ 9
Set 5: 160 lb × 5 @ 9
Face Pull (Cable)
Set 1: 80 lb × 10 @ 7
Set 2: 100 lb × 10 @ 7
Set 3: 120 lb × 12 @ 8
Lat Pulldown (Machine)
Set 1: 200 lb × 5 @ 8
Set 2: 220 lb × 6
Set 3: 220 lb × 6
Continuing to make gains with 8x3’s on shoulder press.
Shoulders
Cable Twist
Set 1: 70 lb × 10 @ 8
Set 2: 70 lb × 10 @ 8
Set 3: 70 lb × 10 @ 8
Shoulder Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 @ 8.5
Set 4: 245 lb × 3 @ 9.5
Set 5: 245 lb × 3 @ 9.5
Set 6: 245 lb × 3 @ 10
Set 7: 235 lb × 3 @ 9.5
Set 8: 235 lb × 3 @ 10
Set 9: 225 lb × 3 @ 9
Set 10: 225 lb × 4 @ 9.5
Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8.5
Set 2: 60 lb × 10 @ 9
Set 3: 60 lb × 10 @ 8.5
Set 4: 60 lb × 10 @ 9
Set 5: 60 lb × 10 @ 9
Rear Lateral Raise
Set 1: 70 lb × 10 @ 9.5
Set 2: 60 lb × 10 @ 8.5
Set 3: 60 lb × 10 @ 8.5
Incline Dumbbell Front Raise
Set 1: 40 lb × 10 @ 9
Set 2: 40 lb × 10 @ 9
Set 3: 40 lb × 10 @ 9.5
Rear Lateral Raise (machine)
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15
Arms
Knee Raise (Captain’s Chair)
Set 1: +1 lb × 12
Set 2: +1 lb × 10
Set 3: +1 lb × 10
Dips
Set 1: 45 lb × 10 [Warm-up]
Set 2: 90 lb × 5 [Warm-up]
Set 3: 135 lb × 3 @ 9.5
Set 4: 125 lb × 4 @ 9
Set 5: 125 lb × 4 @ 10
Set 6: 115 lb × 4 @ 9.5
Set 7: 115 lb × 4 @ 9.5
Set 8: 115 lb × 4 @ 9.5
Incline Curl (Dumbbell)
Set 1: 70 lb × 5 @ 9
Set 2: 80 lb × 5
Set 3: 90 lb × 5 @ 9.5
Set 4: 80 lb × 5 @ 8.5
Set 5: 80 lb × 5 @ 8.5
Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 8
Set 2: 110 lb × 6 @ 9
Set 3: 110 lb × 6 @ 9
Set 4: 110 lb × 6 @ 9
Set 5: 110 lb × 5 @ 10
Hammer Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8.5
Set 2: 70 lb × 5 @ 9
Triceps Extension
Set 1: 120 lb × 15 @ 7
Set 2: 120 lb × 15 @ 9.5
Set 3: 120 lb × 12 @ 10
Legs
Crunch Machine
Set 1: 50 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 4 @ 9
Set 4: 345 lb × 3 @ 9.5
Set 5: 375 lb × 1 @ 10
Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8.5
Set 2: 140 lb × 10 @ 8
Set 3: 140 lb × 10 @ 8
Leg Press
Set 1: 720 lb × 5 @ 9.5
Set 2: 720 lb × 5 @ 9.5
Set 3: 720 lb × 4 @ 9.5
Set 4: 720 lb × 5 @ 9.5
Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 6
Set 2: 185 lb × 5 @ 8
Set 3: 185 lb × 5 @ 8
Seated Calf Raise
Set 1: 180 lb × 10 @ 9
Set 2: 180 lb × 10 @ 9
Set 3: 180 lb × 10 @ 9
Started to get a sharp pain in my left shoulder during the 7th set on bench press. Going to stick to dumbbell bench press from now on. Otherwise a good workout.
Chest
Crunch (Machine)
Set 1: 200 lb × 12 @ 7.5
Set 2: 200 lb × 12 @ 7.5
Set 3: 200 lb × 12 @ 7.5
Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 295 lb × 3 @ 9
Set 4: 305 lb × 3 @ 9
Set 5: 305 lb × 3 @ 9.5
Set 6: 295 lb × 3 @ 9
Set 7: 295 lb × 2 @ 10
Set 8: 285 lb × 2 @ 9
Set 9: 275 lb × 3 @ 9
Set 10: 275 lb × 4 @ 9
Incline DB Press
Set 1: 200 lb × 5 @ 8
Set 2: 200 lb × 5 @ 8
Set 3: 200 lb × 5 @ 8
Set 4: 200 lb × 5 @ 8
Set 5: 200 lb × 5 @ 8
Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8
Set 2: 250 lb × 6 @ 8.5
Set 3: 270 lb × 6 @ 9
Set 4: 280 lb × 6 @ 9.5
Dumbbell Pullover
Set 1: 75 lb × 10 @ 8
Set 2: 75 lb × 10 @ 8
Set 3: 75 lb × 10 @ 8
Back
Crunch (Machine)
Set 1: 200 lb × 12 @ 7.5
Set 2: 200 lb × 12 @ 7.5
Set 3: 200 lb × 15 @ 7.5
Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2 @ 9
Set 4: 390 lb × 2 @ 9
Set 5: 420 lb × 2 @ 9.5
Weighted Pull Up
Set 1: 25 lb × 5 @ 9
Set 2: 25 lb × 5 @ 9
Set 3: 35 lb × 4 @ 9
Set 4: 25 lb × 5 @ 8.5
Set 5: 25 lb × 5 @ 10
Incline Row (Dumbbell)
Set 1: 150 lb × 5 @ 8.5
Set 2: 160 lb × 5 @ 9
Set 3: 160 lb × 5 @ 9
Set 4: 160 lb × 5 @ 10
Set 5: 150 lb × 6 @ 9
Face Pull (Cable)
Set 1: 100 lb × 12 @ 7
Set 2: 120 lb × 10 @ 7
Set 3: 130 lb × 12 @ 8
Lat Pulldown (Machine)
Set 1: 210 lb × 6 @ 8
Set 2: 220 lb × 6 @ 8.5
Set 3: 220 lb × 6 @ 8.5
Got all 8 sets of 200 on overhead press so it’s time to switch up my rep scheme. Probably just going to go back to 5x5 for now.
Shoulders
Cable Twist
Set 1: 80 lb × 10 @ 7
Set 2: 80 lb × 10 @ 7
Set 3: 70 lb × 10 @ 7
Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 160 lb × 5 @ 7.5 [Warm-up]
Set 3: 200 lb × 3 @ 8
Set 4: 200 lb × 3 @ 8.5
Set 5: 200 lb × 3 @ 9
Set 6: 200 lb × 3 @ 9
Set 7: 200 lb × 3 @ 9
Set 8: 200 lb × 3 @ 9
Set 9: 200 lb × 3 @ 9.5
Set 10: 200 lb × 3 @ 10
Lateral Raise (Dumbbell)
Set 1: 60 lb × 12 @ 8.5
Set 2: 60 lb × 12 @ 8.5
Set 3: 60 lb × 12 @ 9
Set 4: 60 lb × 10 @ 9.5
Set 5: 60 lb × 10 @ 9.5
Rear Lateral Raise
Set 1: 70 lb × 10 @ 9
Set 2: 70 lb × 10 @ 8.5
Set 3: 70 lb × 10 @ 8.5
Rear Lateral Raise (machine)
Set 1: 100 lb × 15 @ 8
Set 2: 100 lb × 15 @ 9
Set 3: 100 lb × 15 @ 10
Incline Dumbbell Front Raise
Set 1: 40 lb × 8 @ 9
Set 2: 40 lb × 10 @ 9
Set 3: 40 lb × 10 @ 9.5
Arms
Crunch (Machine)
Set 1: 190 lb × 15 @ 8
Set 2: 190 lb × 15 @ 8
Set 3: 190 lb × 15 @ 8
Dips
Set 1: 35 lb × 12 [Warm-up]
Set 2: 70 lb × 5 [Warm-up]
Set 3: 105 lb × 6 @ 8.5
Set 4: 105 lb × 5 @ 8.5
Set 5: 105 lb × 5 @ 8.5
Set 6: 105 lb × 5 @ 8.5
Set 7: 105 lb × 5 @ 9
Incline Curl (Dumbbell)
Set 1: 80 lb × 5 @ 8.5
Set 2: 80 lb × 5 @ 8.5
Set 3: 90 lb × 5 @ 9
Set 4: 90 lb × 5 @ 9
Set 5: 80 lb × 5 @ 8.5
Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 8
Set 2: 110 lb × 5 @ 8.5
Set 3: 115 lb × 5 @ 9.5
Set 4: 115 lb × 3 @ 10
Set 5: 100 lb × 6 @ 10
Bicep Curl (Barbell)
Set 1: 95 lb × 5 @ 8
Set 2: 95 lb × 5 @ 8
Set 3: 95 lb × 5 @ 8.5
Set 4: 100 lb × 5 @ 9
Notes: Substituted for barbell curls for hammer curl because of tendinitis in forearm.
Triceps Extension
Set 1: 130 lb × 12 @ 7
Set 2: 130 lb × 12 @ 8
Set 3: 130 lb × 12 @ 8
Legs
Southdowns Crunch Machine
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 10 @ 9
Set 3: 70 lb × 10 @ 9
Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2 @ 8
Set 4: 340 lb × 2 @ 8
Set 5: 365 lb × 1 @ 9.5
Set 6: 385 lb × 1 @ 10
Seated Leg Curl (Machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10
Romanian Deadlift (Barbell)
Set 1: 185 lb × 5 @ 8
Set 2: 185 lb × 5 @ 8
Set 3: 185 lb × 5 @ 8
Leg Press
Set 1: 720 lb × 5 @ 8.5
Set 2: 810 lb × 5 @ 10
Set 3: 720 lb × 5 @ 8
Set 4: 720 lb × 5 @ 8
Standing Calf Raise (Machine)
Set 1: 200 lb × 10 @ 7
Set 2: 250 lb × 10 @ 7.5
Set 3: 300 lb × 10 @ 8.5
Set 4: 300 lb × 10 @ 8.5
Today was garbage. Tendonitis in my forearms made it almost impossible to go heavy on DB bench because I couldn’t get the weights off the floor. On top of that the gym was packed with all the New Years resolutioners taking up all the benches so I had to wait 30 minutes for one to open up, hence the 7 sets of crunches. By the time I finally got a bench my motivation was prett much gone but I did my best to power through.
Chest
Crunch (Machine)
Set 1: 190 lb × 15 @ 8
Set 2: 180 lb × 15 @ 8
Set 3: 180 lb × 15 @ 8
Set 4: 180 lb × 15 @ 8
Set 5: 180 lb × 15 @ 8
Set 6: 170 lb × 15 @ 8
Set 7: 170 lb × 15 @ 8
Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 6 [Warm-up]
Set 3: 190 lb × 10 @ 8.5
Set 4: 190 lb × 10 @ 9
Set 5: 200 lb × 8 @ 10
Set 6: 200 lb × 8 @ 10
Set 7: 180 lb × 9 @ 10
Decline Bench Press (Barbell)
Set 1: 250 lb × 5 @ 9
Set 2: 250 lb × 5 @ 8.5
Set 3: 250 lb × 5 @ 8.5
Set 4: 260 lb × 5 @ 9
This fucking tendinitis is driving me insane. It affected pretty much every lift with the exception being deadlifts. Need to make an appointment to get dry needled first thing monday morning.
Back
Crunch (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15
Set 3: 180 lb × 15
Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 8
Set 4: 365 lb × 2 @ 8.5
Set 5: 405 lb × 2 @ 9
Set 6: 405 lb × 2 @ 9
Weighted Pull Up
Set 1: 25 lb × 5
Set 2: 1 lb × 8 @ 9
Set 3: 1 lb × 7 @ 9
Set 4: 1 lb × 7 @ 9
T Bar Row
Set 1: 225 lb × 3 @ 9.5
Set 2: 180 lb × 3 @ 8.5
Set 3: 205 lb × 3
Set 4: 205 lb × 3
Set 5: 205 lb × 3
Face Pull (Cable)
Set 1: 120 lb × 12 @ 8
Set 2: 130 lb × 12 @ 8
Set 3: 140 lb × 12 @ 8.5
Set 4: 140 lb × 12 @ 8.5
Lat Pulldown (Machine)
Set 1: 200 lb × 8 @ 8
Set 2: 200 lb × 8 @ 8
Set 3: 200 lb × 8 @ 8
Back Extensions
Set 1: 25 lb × 6
Set 2: 45 lb × 5 @ 8.5
Set 3: 45 lb × 5 @ 8.5
Incline Row (Dumbbell)
Set 1: 130 lb × 8
Shoulders
Cable Twist
Set 1: 80 lb × 10 @ 7
Set 2: 80 lb × 10 @ 7
Set 3: 80 lb × 10 @ 7
Set 4: 70 lb × 10 @ 7
Seated Overhead Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 225 lb × 5 @ 9
Set 4: 225 lb × 5 @ 9
Set 5: 225 lb × 5 @ 9
Set 6: 225 lb × 5 @ 9
Set 7: 225 lb × 5 @ 9
Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8.5
Set 2: 60 lb × 10 @ 8
Set 3: 60 lb × 10 @ 8
Set 4: 60 lb × 10 @ 8.5
Set 5: 60 lb × 10 @ 8.5
Rear Lateral Raise
Set 1: 70 lb × 10 @ 8.5
Set 2: 70 lb × 10 @ 8.5
Set 3: 70 lb × 10 @ 8.5
Set 4: 70 lb × 10 @ 8.5
Incline Dumbbell Front Raise
Set 1: 40 lb × 10 @ 9
(tendonitis in forearms bothered me so I stopped after 1rst set)
Rear Lateral Raise (machine)
Set 1: 100 lb × 15 @ 8
Set 2: 100 lb × 15 @ 8.5
Set 3: 100 lb × 15 @ 9
Legs
Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 4 @ 9.5
Set 4: 315 lb × 4 @ 9
Set 5: 315 lb × 3 @ 9
Set 6: 315 lb × 3 @ 9
Seated Leg Curl (Machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10
Hip Thrust (Barbell)
Set 1: 135 lb × 5
Set 2: 315 lb × 3
Set 3: 275 lb × 4
Romanian Deadlift (Barbell)
Set 1: 185 lb × 0 @ 7
Set 2: 185 lb × 0 @ 8
Set 3: 185 lb × 0 @ 8
Leg Press
Set 1: 630 lb × 5 @ 8.5
Set 2: 630 lb × 5 @ 8.5
Set 3: 630 lb × 5 @ 8
Seated Calf Raise
Set 1: 180 lb × 10 @ 9
Set 2: 180 lb × 10 @ 9
Set 3: 180 lb × 10 @ 9
Chest
Crunch (Machine)
Set 1: 180 lb × 15 @ 7.5
Set 2: 180 lb × 15 @ 7.5
Set 3: 180 lb × 15 @ 7.5
Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 295 lb × 3 @ 9
Set 4: 305 lb × 3 @ 9.5
Set 5: 315 lb × 2 @ 10
Set 6: 295 lb × 3 @ 9
Set 7: 295 lb × 3 @ 9
Set 8: 275 lb × 4 @ 8.5
Set 9: 275 lb × 4 @ 8.5
Set 10: 275 lb × 4 @ 8.5
Incline DB Press
Set 1: 200 lb × 6 @ 8
Set 2: 200 lb × 6 @ 8
Set 3: 200 lb × 6 @ 8
Set 4: 200 lb × 6 @ 8
Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8
Set 2: 230 lb × 6 @ 8.5
Dumbbell Pullover
Set 1: 75 lb × 10 @ 8
Set 2: 75 lb × 10 @ 8
Felt good on deadlifts. Forearms still giving me trouble on pull ups though.
Back
Crunch (Machine)
Set 1: 190 lb × 15
Set 2: 190 lb × 15 @ 7.5
Set 3: 190 lb × 15 @ 7.5
Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 7
Set 4: 365 lb × 2 @ 8
Set 5: 405 lb × 2 @ 8.5
Set 6: 415 lb × 2 @ 9
T Bar Row
Set 1: 180 lb × 5 @ 8
Set 2: 200 lb × 5 @ 8.5
Set 3: 200 lb × 5 @ 8.5
Set 4: 200 lb × 5 @ 9
Set 5: 190 lb × 5 @ 8.5
Weighted Pull Up
Set 1: 25 lb × 5
Set 2: 25 lb × 5 @ 8.5
Set 3: 25 lb × 5 @ 8.5
Face Pull (Cable)
Set 1: 140 lb × 12 @ 8
Set 2: 150 lb × 12 @ 8
Set 3: 150 lb × 12 @ 8.5
Set 4: 140 lb × 12 @ 8.5
Lat Pulldown (Machine)
Set 1: 200 lb × 8 @ 8
Set 2: 200 lb × 8 @ 8
Set 3: 200 lb × 8 @ 8
Shoulders
Cable Twist
Set 1: 80 lb × 10 @ 7
Set 2: 70 lb × 10 @ 7
Set 3: 70 lb × 10 @ 7
Seated Overhead Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 225 lb × 5 @ 9
Set 4: 225 lb × 5 @ 9
Set 5: 225 lb × 5 @ 9
Set 6: 225 lb × 5 @ 9
Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8.5
Set 2: 60 lb × 10 @ 8
Set 3: 60 lb × 10 @ 8
Set 4: 60 lb × 10 @ 8.5
Set 5: 60 lb × 10 @ 8.5
Rear Lateral Raise
Set 1: 70 lb × 10 @ 8.5
Set 2: 70 lb × 10 @ 8.5
Set 3: 70 lb × 10 @ 8.5
Rear Lateral Raise (machine)
Set 1: 100 lb × 15 @ 8
Set 2: 100 lb × 15 @ 8.5
Set 3: 100 lb × 15 @ 9