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Friday December 7th, 2012
BW: 199.4lb Seated Military Press bar x 10 75lb x 8 95lb x 10 115lb x 10 125lb x 9 Squat racks are always busy on Friday night ... only the hardcores in the gym on Friday night I guess... ha. So we did seated instead. Back Squats mobility drills bar x 10 135lb x 8 185lb x 5 225lb x 10 245lb x 10 255lb x 8 I did as many reps as I did with 255lb before but I'd done more weight on previous sets so that's a bonus I guess. Hammer Strength Seated Row 2 plates 3x10 I really focused on squeezing my upper back and I ended up with a painful pump/burn. Thoughts I forgot how tough full body workouts can be. It was a buddy's 30th bday last night so I flaked on the gym. Not many excuses get me away from the gym but I thought that was a pretty good one. IW |
Monday December 10th, 2012
BW: 196.6lb Flat Bench bar x 8 115lb x 10 135lb x 5 165lb x 3 185lb x 10 190lb x 10 195lb x 11 DB Chest Flys 20lb x 12,12,12 Dips bw x 5 bw + 25lb x 9,6 bw x 12 Thoughts Well I had a really sh!tty sleep last night. Couldn't get my mind to turn off so I only got a few hours sleep. I ended up doing ok with the weights though. Best I've done so far with this 3x10. Chest flys before dips was a bad idea though... I guess I didn't really how much of a pec exercise dips really are. I need to eat more on the weekends! Holy crap my weight just keeps falling. IW |
Tuesday December 11th, 2012
BW: 196.8lb Deadlifts mobility 70kg x 8 100kg x 5 120kg x 10 130kg x 10 140kg x 10 Leg Press 2 plates x 5 3 plates x 10 3 + 25s x 10 4 plates x 12 superset with... Hamstring Curl 35lb x 12,11,10 Thoughts I think we've decided to drop cleans since it doesn't really go with our goals. IW |
Thursday December 13th, 2012
BW: 197.0lb Seated Military Press bar x 10 65lb x 8 85lb x 5 115lb 2x10, 1x12 Back Squats mobility drills bar x 10 135lb x 8 185lb x 5 225lb x 10 265lb x 9 225lb x 10 Pull Ups bw x 10,7,4 Thoughts Well another excuse to skip... ya ya I know but it's the office xmas party tomorrow so we did another condensed Thursday workout. My back was feeling pretty tight from deads so I wasn't sure about squats but they actually went pretty well. IW |
Monday December 17th, 2012
BW: 196.0lb Flat Bench bar x 10 115lb x 8 145lb x 5 165lb x 3 195lb - 3x10 Dips bw x 5 bw + 25lb - 2x10, 1x9 DB Chest Flys 20lb x 10 22.5lb x 10 22.5lb x 8 Thoughts Pulled off another decent set on bench. My eating has been staying quite clean so I think that's what is allowing me to keep that up as well as keep losing weight. IW |
Tuesday December 18th, 2012
BW: 196.8lb Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 140kg x 10 150kg x 10 160kg x 10 Leg Press Ouch... Hamstring Curl 40lb x 12,10 35lb x 10 Thoughts Last week after DLs and leg press my low back was pretty sore. I remember leg press being uncomfortable on my back but later on I thought the soreness was probably due to not having done deads in a while... I jumped on the leg press machine and Ouch! Lower right back did not like it one bit. I think with the seated position I was going too low and allowing my back to round over or something. IW |
Thursday December 20th, 2012
BW: 196.2lb Seated Military Press bar x 10 65lb x 8 85lb x 5 95lb x 3 115lb 2x10, 1x11 Pull Ups bw x 12,9,7 Thoughts I think that's a best ever set of pull ups. They are a lot easier when you're 20lb+ lighter. Imagine that. lol IW |
Thursday January 3rd, 2013
BW: 196.2lb Flat BB Bench bar x 10 135lb x 5 155lb x 3 185lb x 10 195lb x 10 200lb x 10 Seated Military Press bar x 8 95lb x 3 105lb x 10, 11 Pull Ups bw x 12,7,6 Thoughts Finally back at er after a couple weeks off. Feels good to be back. I am the same weight but I feel like I almost have to be fatter. ha Somehow absolutely destroyed my forearms doing pull ups today... Oh ya, not sure if anyone even reads this anymore but I got my cholesterol test back from December and all values are normal again. My diet and restriction of alcohol paid off. Yay me. IW |
Tuesday January 4th, 2012
BW: 196.4lb Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 150kg x 10 155kg x 10 155kg x 4 Leg Press 1 plate - x 10 2 plates x 10 3 plates 1x10, 1x15 Thoughts Well I'm not sure why my DLs felt so sh!tty. It wasn't anymore weight than I have done in the past. Maybe just too much weight to tackle after the break ... I dunno. I started gassing out on the 2nd set and barely finished. The last set I felt super twitchy and shaky and felt like I would pull something if I kept it up if I stopped. The last workout like this I figured out it was leg press that was actually straining my back. The awkward seated position really keeps your back and thus hams/glutes tights and limits the range of motion I can get out of it. This time I tried limiting my ROM to just where I could feel my but starting roll under. It felt much better and I'll likely be able to do more weight once I get the hang of it too. Overall it felt like not that successful of a workout but better than a night at the bar I guess. ha IW |
Thursday January 7th, 2013
BW: 195.4lb Seated BB Military Press bar x 10 65lb x 8 85lb x 5 95lb x 10 115lb x 10, 12 Pull Ups bw x 13,8,7 EZ Bar Standing Curls 40lb x 10 60lb x 10 50lb x 11 Thoughts Well it was supposed to be bench day but apparently it was bench day for everyone else in this city too .... so we did MP instead. Ah well. NBD. IW |
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