Squats: 3 sets 225×8
Lunges: 3 sets w/ 35lbs/hand
Overhead Squats: bar, 75, 95 …. wanting to start again… so starting slow
Hypers and Leg Raises
Squats: 3 sets 225×8
Lunges: 3 sets w/ 35lbs/hand
Overhead Squats: bar, 75, 95 …. wanting to start again… so starting slow
Hypers and Leg Raises
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Shoulder Press: 95×5, 115×5, 135×5, 4, 4
PullĀ Ups w/ 45lbs: 5×5
Shoulder Press w/ 2 second pause at bottom: 95×8, 5 sets
Lateral Raises: 3 sets
Rotator Work: 3 sets
Curls: 3 sets
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Deads: 225, 315, 405, 425, 445, 465, 405
Good Mornings: 135×8, 145×8, 155×8, x8, x8
One Arm Rows: 100×6… 5 sets each arm
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Slight Incline Bench: 135×5, 155×5, 175×5, 5, 5 slow rep
BB Bench Very Wide Grip: 135×8, 155×5, 5, 7 (last set of 7 was the easiest… was setting up wrong prior I guess)
Floor Press: 135×8, 155×8, 8, 8
JM press: 3 sets at 95… focused on slow down… pause… explode up
Tricep Extensions: 3 sets
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Still trying to push my volume up in squats…
BB Squats: 225×8, 8, 8
Box Squats: 135×10, 185×5, 205×3
Lunges: 3 sets w/ 35lbs
Hypers: 3 sets
Leg Raises: 3 sets
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Military Press: 95×5, 115×5, 134×4, 3, 3
Pullups w/ 45lbs: 5, 5, 5, 6, 4
Arnold Press: 55×8, 7, 6
Lateral Raises: 3 sets
Rotator Work: 3 sets
Token Curls: 3 sets
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Sumo Deads: 225×1, 315×1, 405×1, 425×1, 445×1, 465×1
Good Mornings: 5 sets 135×8
Bent Over Rows: 100×6, 3 sets/side
Called it a short day as the bandage on my burn was coming off and I didn’t want the wound to get dirty. It is healing well though.
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Not a particularly strong feeling day… but meh. I’ll put together something more like a routine starting next week.
Slight Incline Bench: 165×8, 8, 8
BB Bench VERY wide grip: 135×8, 8, 8
JM Press: 95×8, 8, 8
Tricep Pushdowns: 3 sets
Tricep Extensions: 3 sets
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I really need to put together a more concrete routine. I have been waffling about since I hurt my back. I think my plan for the year is to worry less about getting stronger and more about staying strong, building endurance, and minimizing injuries.
BB Squats: 225×7, 7, 7
Front Squats: 135×5, … had planned on working up but got a nasty cramp in my traps for some reason in my 2nd set at 155 so I stopped
Lunges: 35lbs/hand 3 sets
Hypers: 3 sets full range 50, 30, 25
Leg Raises: 3 sets of 20
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I hadn’t planned on doing any deads, but I was feeling pretty good so I do a few sumo pulls.
Sumo Deads: 225×1, 315×1, 405×1, 425×1, 445×1
Military Press: 95×5, 105×5, 115×5, 125×5, 135×4
Pull Ups: 45lbs wide grip 5, 5, 5
Chin Ups: 45lbs 1 set of 5
Hammer Curls: 3 sets
Face Pulls: 3 sets
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