Well, here is the dilly-o. Somehow I got sidetracked with trying to stay relatively lean and training for running events that I have become significantly weaker than I was 2 years ago. Former (yes former, remember I’m a sissy now) maxes were 305 bench, 400 squat, and 450 deadlift. Not that that’s amazing, but it’s above average, maybe. I am nowhere near that now. Bench is 260, DL 350, squat 300 and press is 135. I plan to change that this winter.
Monday Nov. 8, 2010
Squat
165X5 190X5 215X8
Leg Press
270X10 360X10 450X10
Deficit Lunge (I do these to keep my ass large and strong)
25X10 25X10 25X10 (with dumbbells)
Leg Curl
3 sets of 10
Standing calf raises
Tuesday Nov 9, 2010
Bench
155X5 175X5 200X10 (maybe I underestimated here?)
Incline Dumbbell Bench
70 X 10
X 10
X 7
65 X 8
X 6
I was going for 5 sets of 10, totally pussed out. I’m so weak.
Tricep Pressdown
100 X 10
110 X 10
120 X 10
Triceps Overhead Extension
80 X 10
90 X 10
X 10
Cable Crunches