This is my first public log, so I guess this first post could use a little background information. I have been lifting since my senior year of high school, but not very well.
I have been lifting properly for about two years now, but I took a good portion of this year off due to an atv accident, where I herniated 3 disks in my back. I have come back and my deadlift is better then ever, I managed to punt on 50lbs on it in the last 3 months, but my squat hasn’t quite recovered.
These numbers have all been put up on the last few weeks or so, so I would say that they are fairly accurate. The bench was raw, the deadlift I wore my belt, and the squat I had a belt and some knee sleeves.
I had no military to go off of as I have been a piece of shit and haven’t been training shoulders properly for awhile now, but I put up 135 lbs seated barbell for 8 last week; so I used that to figure out a 1 rep max of about 170. I based my numbers of 90% of these and am using the periodzation bible inspired guidelines for my assistance work.
So todays workout went as followed:
I am going to spare you all my warm up information, but I foam rolled, stretched and then rode the bike for about 5 minutes.
Body weight dips:
5 sets 15 reps
Body weight chin ups:
Over head triceps extension with rope:
5 sets of 15 reps with 72 lbs
The dips were harder then I expected, this routine is actually a volume boost over the lazy man plan that I have been doing. As for the chins, I must say that for some crazy reason I decided to do a bi/pull workout yesterday so I think I was a little hindered; but enough bull shit excuses.
As for the extensions I have no idea how accurate the numbers on the weight stack are, but I doubt that they are even close, but I always use the same gym so I am just going to go off what their stacks say. Anyways I know I ranted on for a while here, but I don’t really care, this is my log, and I am just using it to try and hold my self accountable. If anyone finds it useful or even just entertaining, then thats a plus. I will tell you all how deadlifting goes tomorrow.