MIA again but I’ve been lifting.
Aug 2nd, 2018
Did a “class” with people I work with. I’m not usually into these types of things, but I was invited and it was a good time. Lots of gimmicky circuits, but it definitely taxed my lower body pretty well.
Aug 3-5, 2018
Away on a trip. Just relaxed, didn’t lift.
August 6th, 2018
DB Bench 4 x 10
Incline Bench 4 x 10
DB Pushups 50 total
Lateral Raises 5 sets
Dips 2 sets AMAP
Tuesday, August 7th, 2018
T-Bar Rows 4 sets
Cable Rows 4 sets
Rear delt flies
Thursday, August 9th, 2018
Seated DB Curls 4 sets
Skullcrushers 4 sets
Rope Hammers 4 sets
V bar extensions 4 sets
Friday, August 10th, 2018
Goblet squats/Lunges/Landmine RDLs
Saturday, August 11th, 2018
I went hiking! Very cool way to get cardio in. Challenging as well. It was hot and humid, so I was sweating a lot. Very enjoyable.
Sunday, August 12, 2018
Chest and Shoulders, forgot to log it
Monday, August 13th, 2018
Pulldowns 4 sets
DB Rows 4 x 10 per side w 60 lb DB
Hammer Strength Pulldowns 4 sets
Reverse grip cable rows 3 sets
Smith Machine Shrugs 5 x 10 2/ 155
Back Extensions 3 sets of 12, BW
Wednesday, August 15th, 2018
Goblet Squats BW+60 lb DB, 4 x 8
Leg Press, sets of 15/12/10/10/8, increasing weight each time
Good Mornings 4 x 12
Leg extension 4 sets
lots of ab work
Thursday, August 16th, 2018
Shoulders/Arms (feeling “creative”)
DB Presses, 55’s 4 x 12
DB Pushups 50 total
BB curls 75 lbs 4 x 10
DB Curls w 35’s
Saturday, August 18th, 2018
Incline DB Presses
55’s, 4 x 10 w pause
Hammer Strength Incline presses, 4 x 10
Flyes 4 sets
Lateral raises: 15 lb DB, set of 40, 35, 30, 25.
Exercise ball crunches
Sunday, August 19th, 2018
Hammer Strength pulldowns 4 sets
Single-arm Cable rows, 4x 12 per side
Bent Over Rows, 95 lbs 4 x 12 w pause/tempo (was afraid to push it w these, so did slow contracting reps instead of going up to 135, 155 etc
Rope Hammer curls ( Did these in a new way, pausing at the end of the set for 10-20 secs in contraction, and pausing 2 secs at top of every rep.
That was it, pretty shit workout. I should stop going on Sunday’s, I can’t remember the last time I actually had a good Sunday workout.
Overall progress has been good! Been eating well, working on my mobility which is improving a little bit. I look and feel a lot leaner as well.
Going to do a long walk tonight for some active recovery, then it’s Legs tomorrow.