6/12/2017
2 mile walk
Printable View
6/12/2017
2 mile walk
6/14/2017
Squat
135X15
155X12
185X10
205X8
225X6
245X5
275X3,2
255X4,3
245X4,3,3,3
Calve Press on LF leg press
230X15
250X12
270X10
290X8
Hammer Abd Crunch
130X8,5,5
Notes:
It's really hot, I thought about reducing the volume and going heavier but I'm only on the Squat now for 2 months and don't want to rush moving up. So I decided to keep the volume and just get more sets in the 245-275 range. I think it went okay. Abs keep getting stronger without a lot of direct work and the calves are adapting quickly to the increased ROM. Really want to get back to the whole stack on the Calves for sets of 20, it's a much better movement now.
nice work on the squats. good move keeping the volume where it was man. After trying tons of combinations of weights and reps, i dont think you can beat a hard 6-10 rep set on a big lift like the squat
6/16/2017
Bench
135X15
155X12
185X10
205X5
225X2
235X1
225X2,2
215X3,2
205X4,3
195X5,4
W.G. Pulldowns
140X10
160X10
180X6
200X3
180X6
160X7
140X12
2 mile walk outdoors.
Notes:
So I'm not sure about the bench. First there was no one on the free weight side by the time I got to 205, so I tried to get as many reps as I could just a little heavier. I'm just not pushing the muscles but I feel that the weak link is structural. For sure things are better, I don't want to reinjure things but I also need to push it a little to get things stronger. Feels like a real fine line on the Bench. It's the only place where I still feel the affects of the accident and I feel that if I'm careful here I can work through it.
6/18/2017
Standing Overhead Press
80X20
90X15
100X8
110X6,5,6,5
100X8
90X8
Curls
80X10
90X8
100X4
110X2
100X5,4,4,4
Tricep Pressdown
50X15
57.5X15
65X15
72.5X9
80X8
87.5X6
95X3,4
Notes:
Son was in town for Father's day so we got a workout in together. On a different station for the Triceps, started a little too light but it was fine. Overall just keep slowly creeping up, grabbing reps.
nice. always like to see fathers and sons getting it. hope one day to have a son/daughter i can train with
6/20/2017
Squat
135X15
185X12
225X10
245X8
275X3
265X3
255X3
245X6
Hammer Ab Crunch
130X8
Calve press on Leg press
260X10
280X10
300X7,7
Notes:
Pretty happy with the Squat session. Decided to move up the progression and was very happy with how the first 4 sets went. I did want 4 with 275 but the 8 reps at 245 burned me out pretty good. I also would have liked a couple more sets at 245 but my erectors were fatigued so I decided to play it safe as I want to go again on Saturday. Hips were cramping on the abdominal crunch, so it was probably a good call.
6/21/2017
Bench
135X15
155X12
185X10
205X5
Had to stop here migraine developed. Went home slept it off.
2 mile walk.
Notes:
At 185 I saw the beginning of the aura that precedes the migraine develop but in my frustration ignored it. And the set at 205 triggered it. I have to be more disciplined in the future. I should have left the gym did my chores for the day went for a walk and came back in the afternoon. I'll try and go again on Friday.
6/21/2017 pm
Another 2 mile walk just to burn a few more calories since the migraine cut the work short today.
6/23/2017
Bench
135X10
155X5
185X5
205X5
225X3
240X1
250X1
225X2X3sets
205X6,4,4,4
185X9,6,6
W.G.Pulldown
140X20,12
2.25mile walk.
Notes:
Really didn't feel like being in the gym today. Mostly due to lack of sleep plus I was worried about getting another migraine. Went better than expected. I would have gone heavier but didn't have a spot I could trust. Work is making getting the workouts in a challenge. I think I'm going to keep the focus on the Squat and work things around that. My right bicep had been damaged in the accident and was a little shorter than the left one and I noticed today in the mirror that it is actually filling in where it was shorter. So the heavier curls seem to be helping correct the damage. It was nice to see.
Sometimes heavier isn't the answer anyway. Missing a lift can change your mindset and the tempo for the rest of the day. Sometimes backing off like you did and getting the extra reps in is what builds strength. Another single wouldn't do that. Looks like a great day and you'll end up better for it going like it did.
6/24/2017
2 mile walk
6/25/2017
Overhead press
80X20
90X13
100X8
110X6,6,5,6
100X8
Curls
80X10
90X8
100X4
110X2X4sets
100X4
Tricep pressdown
85X10
100X4
95X4X6sets
Notes:
These weights are plenty heavy, just going to keep grabbing reps.
nice work on the ohp, solid volume. those days you dont feel like being in the gym suck. asking yourself why you are there despite being an adult and making your own choices. then remembering, "im here because even tho it sucks today, tomorrow ill be a little better" and pushing through.
6/28/2017
Squat
135X15
185X12
225x10
275X4
285X2
295X1
275X3,3
265X3,3
255X4X4sets
Hammer Abd Crunch
155(stack)X3
Calve press
310X7
330X6,6
350X5
370X4
Notes:
Skipped 245 this time because last time it burned me out and I wanted to get 4 @ 275 and that went pretty good so I decided to just feel a little heavier weight. 295 went up easy. Real happy with the backdown sets. This was 8 days since the last session and felt pretty well recovered especially structurally. Probably shoot for one Squat session a week. Did the stack on the Hammer abd crunch and I really think I'm going to break the machine, the sounds it was making, it was not happy with me. Calves are going good.
I would like to do a couple of runs a week, I'll see if I can fit that in. I think I'm lacking on cardio.
6/28/2017
2 mile walk
Got it in between the storms.
When going heavier I think it's real important to pick your jumps right. Doing too many sets before your money sets takes too much off them. I'd say good call skipping 245. Good work man.