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Monday April 22nd, 2013
BW: 196.0lb Flat Bench bar x 10 135lb x 8 175lb x 5 205lb x 3 225lb x 9.5 205lb 2x10 ... barely Dips bw + 25lb x 10 bw + 35lb - 2x10 Chest Flies skipped... holy falk it was chest fly mania in the gym today Thoughts The gym was crazy today with tri + chest guys ... yikes. Seems like Monday is the universal day for that. I had a bit of a crazy weekend and my weight has not recovered. Hopefully it does ... at least mostly. IW |
Tuesday April 23rd, 2013
BW: 194.2lb Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 160kg x 10 165kg x 10 160kg x 10 Leg Press 4 plates x 10 4 plates x 12 5 plates x 10 Superset with... Hamstring Curl 60lb x 9 50lb x 10,10 Thoughts Omg. I felt like puking after today's workout. IW |
Thursday April 25th, 2013
BW: 195.2lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 10 135lb x 9 135lb x 8 Pull Ups bw x 12,12,10 EZ Bicep Curl 65lb x 10 55lb x 12,10 Thoughts Decided that my back wasn't healed enough yet for squats so we just did a normal Thursday workout even though I'm out of town after work tomorrow so there shall be no squatting! Hopefully I heal up a bit and come back stronger. Today felt awkward and somewhat weak. IW |
Monday April 29th, 2013
BW: 195.2lb Flat Bench bar x 10 135lb x 8 175lb x 5 205lb x 3 225lb x 10 205lb x 10,8 Dips bw + 25lb x 10 bw + 35lb x 9,8 Chest Flies 22.5lb x 10 27.5lb - 2x10 Thoughts Was my bday weekend so needless to say nutrition and sleep were poor! I got my 10 of 225 on bench but had pretty much nothin left after that. IW |
Tuesday April 30th, 2013
BW: 195.0lb Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 160kg x 10 160kg x 10 160kg x 10 Leg Press 3 plates x 10 4 plates x 10 5 plates x 10 Superset with... Hamstring Curl 60lb x 10 50lb x 12,12 Thoughts Wowzer. Tough workout. IW |
Thursday May 2nd, 2013
BW: 195.4lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 10 135lb x 10 135lb x 8 Hammer Strength Pull Down 1 plate x 10 2 plates x 12 2 plates + 10s x 10,8 EZ Bicep Curl 65lb x 12,12,10 Thoughts Had a decent day. Must have been all that meat I ate last night. Went to a brazilian style rodizio... mmmmm protein! IW |
Friday May 4th, 2013
BW: 194.8lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 275lb x 3 315lb x 1 335lb x 1 275lb x 3 Thoughts Decided to squat heavy today just because. I got up to 15lb less than my all time PR ... which is not bad for being 20lb less body weight and not having trained heavy in a long time. Good to know I still got 3 plates +. IW |
Monday May 6th, 2013
BW: 196.0lb Flat Bench bar x 10 135lb x 8 175lb x 5 195lb x 3 225lb x 10,9 205lb x 10? Dips bw - 3x15 Pec Deck 70lb x 10 80lb x 10 90lb x 12 100lb x 12 Thoughts Today I messed around a bit with my grip width. Trying to see where I could get better chest activation. I actually brought my grip in about 2 finger widths and it seemed to take some stress off the shoulders and put it more on the chest. I felt quite strong on the first set and I've never even attempted 2 sets of 225lb before so overall it was a win. Weight is starting to come on though ... I have had a few bad weekends in a row of eating... summer time is hard to stay consistent! IW |
Tuesday May 7th, 2013
BW: 195.2lb Deadlifts mobility 60kg x 8 100kg x 5 140kg x 3 165kg x 10 160kg x 10 160kg x 10 Leg Extension 90lb x 10 100lb x 10 110lb x 10 Superset with... Leg Curl 90lb x 10 100lb x 10 110lb x 10 Thoughts A small increase on DLs. One little bit at a time I is all I need. Leg press was busy busy busy so we tried the leg curl and extension machines ... yuck. IW |
Thursday May 9th, 2013
BW: 195.6lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 140lb x 10 135lb x 9 125lb x 10 Pull Ups bw x 12, 11, 7 EZ Bicep Curl 65lb x 10 55lb x 10,9 Thoughts A bit of a messed up workout. The gym partners showed up at different times and lots of equipment was out of order. IW |
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