Things I thought I should put on the internet
Squatted on Thursday, here’s what I did:
Squat
295×5
295×6
235×5
235×5
RDL
2×5 @ 260
45 degree hyper
3×12
Incline Situp
2×8
Benched this morning, and did this:
Bench Press
235×5
235×10
185×5
185×5
Press
2×5 @ 135
Pullup
5×5
Rear delt raises
3×12 @ 20
Band Pressdown
2×12 w/ light band
Bench Press
2×15 @ 45
2×3 @ 95
2×3 @ 135
8×3 @ 155, 3 grips, less than a minute between sets
CGBP
185×5
205×5
210×5
Row
45×10
3×10 @ 140
1 Arm Press
10 @ 20
2×10 @ 30
1 arm pressdown
light band 3×10
I felt great today. Strong, and more important, excited to train. I used bands today because WESTSIDE, BRO.
2 Board Press
All sets with doubled mini band
45×5
95×3
135×3
185×3
205×1
225×1
235×1
My strength is unpredictable when using bands because my triceps are the first to give out, and I never know when that’s going to happen. I didn’t have a trustworthy spotter, so stopped at 235, which felt like about as much as I was going to do today.
Incline DB press
70×12
75×7,5
Pullup
6,5,4,4,3,3
DB lateral raise
2×12 @ 20
superset with
Light band pressdown
2×12
Bench Press
45×10
95×5
135×3
185×3
225×3
245×3
245 felt heavy and I was a little shaky, that should improve over the next month
DB Incline
3×12 @ 50
Chins
5 sets of 3
Pressdown
2×10 @ 120
Face Pull
3×10 @ 120
20 mins treadmill
My gym got sold. It’s becoming a Spunk Fitness.
We offer a full free weight section with dumbbells up to 75 pounds – and no higher. The average person can achieve a great workout with these weights or less. We also offer two smith machines, modular towers with upper and lower pulley systems , leg machines as well as incline, decline, flat, and adjustable benches.
So I guess I need to go find a new gym. I’m not shooting for ‘average’.
Squat
45×5
95×5
135×5
3×5 @ 195
Easy, form much better
Bench
45×5
95×5
3×5 @ 135
Cake
Row
45×5
3×5 @ 135
Easy, grip sucks due to wrists and finger, will get better.
22 minutes treadmill
Had one of those days where I really didn’t want to go to the gym, I wanted to stay home, chill, drink some wine, and putter around. Glad I went; the little victories add up.
Found the gym right where I left it. Got in and took a baby step
Squat
45×5
95×5
135×5
185×5
Bench
45×5
95×5
135×5
Row
45×5
95×5
135×5
20 minutes treadmill
Squats felt pretty good, form needs some work, bench form came right back. Kept it light and low volume so I’m not crippled tomorrow. Wednesday will be squats, press, deadlift, light and easy.
Bench Press
45×10
95×5
135×3
180×5
210×5
235×8
Incline DB press
2×15 @ 50
Barbell bent row
45×10
2×15 @ 135
Glad I remembered the way to the gym
Bench Press
45×10
95×5
135×5
185×3
225×3
275×1
295×1 (PR)
305×1 (PR)
315 x miss
Dammit. Happy to be back over 300, and just missed the 315.
Close Grips
3×3 @ 225
HS Row
3×8 @ 90/side
Pressdown
2×10 @ 150
Hammer curl
2×12 @ 30
Felt great to get back in, set a new 1rm to use when resetting. Training will be sporadic until around Thanksgiving, going to try to test 1RMs this week, then the next week or two will be as I can (mostly GPP stuff).
Bench Press
45×5
95×5
135×3
190×5
220×5
250×7
Incline db press
3×10 @ 60
CSR
3×15 @ 80
Hammer curls
2×10 @ 30
Overdid things this weekend, with a tough training session Friday then volunteering at the Canton Wine and Jazz festival Saturday (pretty much on my feet from about 2 to about 7:30, the second half of that in the rain. I really didn’t want to go today but forced myself to man up. Everything felt heavy but I got there and got it done.
No cardio, as my feet still hurt and I want to be fresh to squat tomorrow.
Bench Press
45×15
95×5
135×5
185×3
200×3
230×3
260×7 (PR)
Incline DB press
60 x 12, 10, 10
CSR
3×15 @ 70
EZ Curlz
3×8 @ +20
30 mins treadmill @ 130 bpm
Windy Recycling Day 