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Yesterday:
Warm up
stretching
shoulder circles
Machine Lat Pulldown
135 x 10 x 6
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5* pause on last rep
315 x 10 pause on last rep
*I failed on the 5th rep. I had to wake up early to get in here today and I just plain ran out of gas.
Bodyweight was 307.5
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Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 10 x 3 pause on last rep
Quick workout. Bodyweight was 306.7 and it's kinda hard to push. Need to get back after it without putting weight back on.
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Warm up
stretching
Physio band external rotations
Band pull aparts
light band x 10 x 3
BB OHP
bar x 10 x 3
Barbell Shrugs
320 x 10 x 3
On the barbell shrugs, I just pick it up off the floor and start shrugging. On the last set I did a few extra deadlifts at the end. It was not easy. Dammit.
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Warm up
stretching
Physio band external rotations
Band pull aparts
light band x 10 x 7
BB OHP behind the neck
bar x 10 x 3
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
325 x 12 pause on last rep
My right shoulder felt awful and the last set was harder than I would have liked.
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Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 6 pause on last rep
365 x 5 short pause on last rep
315 x 5 pause on last rep
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Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 12 x 2 pause on last rep
Pull ups
Bodyweight x 3 x 3
Speaking of which, my bodyweight was 306 fully dressed.
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Warm up
stretching
shoulder circles
Physio band external rotations
Bench
bar x 10
95 x 10
135 x 10
185 x 10
225 x 10
275 x 10
Convinced myself to knock this out quick. It's been a while and it shows.
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Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 x 3 pause on last rep
alternate sets with
Deadlift
135 x 10 x 8
It's been too long and I need to get back into this whole working out thing. Bodyweight was 308.6 dressed.
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Warm up
stretching
shoulder circles
Physio band external rotations
Band pull aparts
light band x 10 x 3
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
235 x 10 pause on last rep
Deadlift
250 x 10 x 2
Deadlifts went so well the other day I decided that I need to get some more with a tad more weight.
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Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 x 3 pause on last rep
alternate sets with
Deadlift
155 x 10
185 x 10
205 x 10 x 4
Bodyweight was 305. Still nothing of note. I'm just trying to get back into it.
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Warm up
stretching
shoulder circles
Physio band external rotations
Bench
bar x 10 x 2
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 5 pause on last rep
325 x 10 pause on last rep
alternate sets with
Deadlift
250 x 10 x 2
320 x 10*
*I decided I wanted to do a little more on the deadlift just because I miss it so badly. This was close to all I had in me from a fitness standpoint. Probably would have thrown up by 15 reps. Still, my back seems to have held up well enough. The next couple of days will tell the tale.
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Friday 12/29/17
Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5
315 x 5 pause on last rep
Today
Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
alternate sets with
Deadlift
145 x 10
200 x 10
250 x 10 x 2
Bodyweight was 306.5.
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Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5
410 x 1
Deadlift
275 x 5 x 4
The 410 went pretty well. I wasn't sure because it's been quite a while since I have gone over 365. Bodyweight was 306.
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I did some skwatz.
Squat
bar x 5
135 x 5
250 x 5
300 x 5
Deadlift
250 x 3
Band Assisted Pull-ups
strong + avg x 10 x 3
Short workout with things I should be doing anyway in an attempt to be a less of a lazy piece of shit. I'm sure I'll be crippled the next couple days.
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Surprisingly not crippled, so more skwatz.
Warm up
stretching
shoulder circles
Squat
bar x 10
135 x 20
I'm not really sure what I hope to get out of this right now, but I figure that it can't hurt. Hopefully I will find the motivation to do this a few times per week.
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Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
235 x 5 pause on last rep
270 x 5 pause on last rep
320 x 12 pause on last rep
Squat
bar x 10
135 x 20
Band Assisted Pull-ups
strong + avg x 10
Not much of a workout, but at least I got something done. I've been really tired lately and haven't been able to get motivated enough.
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Warm up
stretching
shoulder circles
Lat pulldown
120 x 10 x 5
Bench
bar x 10
95 x 10
135 x 10
185 x 10
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5*
315 x 5 pause on last rep
*Pretty much failed on the last rep here. Ran out of gas and needed a bump up. I was sick earlier in the week and still feeling it a bit.
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Warm up
stretching
shoulder circles
Squat
bar x 10
135 x 10
185 x 20
I kinda figured the last set would be really ugly. It was a challenge, but not nearly as bad as I was anticipating. As much effort as the 135 x 20 sets have been, I figured I was in for a fight. It felt about the same.
Bodyweight is 306.whatever and staying fairly steady. Gonna have to change something if I want to push lower.
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Warm up
stretching
shoulder circles
Bench
bar x 10
95 x 10
135 x 10
185 x 10
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5
410 x 2
315 x 5 pause on last rep
225 x 10 pause on last rep
Pull ups
bodyweight x 3 x 3
The second rep with 410 was a real grinder. Still feeling pretty tired and the flu is making the rounds at work, so I suspect I will get that soon. Bodyweight was 307.5.