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Post by metaldrummer on May 16, 2015 1:49:52 GMT -5
Hey guys, I'm new here. I just recently got back into strength training after some pretty dark places personally and trainingwise. I've been back in the gym now for about a month and a half. Not sure what else to type for an introduction yet but I'll think of more later.
Anyways, here's my last workouts...
Tuesday May 5
Upper/Lower
Foam rolling back/hams/quads and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 135 x 5 145 x 5 135 x 6
OHP
Bar x 8 95 x 4 (Almost 5) 85 x 5 90 x 5 (Had 6)
Pull-Ups
x 6
donkey Pull-Ups
5 Setting x 8
Squats
65 x 6, x 6 95 x 6 135 x 5 165 x 4 185 x 4 205 x 1 175 x 6
DB Rows
70 x 6 65 x 8
DB Curls
35s x 6 35s x 6
Supersetted with...
V-Bar Push-Downs
8 Setting x 5 7 Setting x 8
DB Shrugs
45s x 12
More foam rolling back/hams/quads and dislocates
Total time: About 2hrs Bodyweight: 141lbs Diet: Good
Wednesday May 6
Light DB Work (With 5lb dumbells)
Cuban Presses
3 x 8
Curls
3 x 12
Shrugs
3 x 6
Foam rolling back/hams/quads
Bodyweight: 142lbs Diet: Good
Thursday May 7 (9th day back)
Squats
Foam rolling back/hams/quads and dislocates
Squats
65 x 6, x 6 95 x 6 135 x 5 175 x 5 175 x 5 (Grrr... Pulled something) 185 x 5
DB Curls
30s x 6 30s x 6
Light DB Work (With 5lb dumbells)
Cuban Presses
3 x 8
Shrugs
3 x 4
More foam rolling back/hams/quads and dislocates
Total time: About 45mins Bodyweight: 142lbs Diet: Good
Friday May 8
Foam rolling back/hams/quads
Bodyweight: 143lbs Diet: Good
Saturday May 9 (10th day back)
OHP/Deadlifts
Foam rolling back/hams/quads and dislocates
OHP
Bar x 8 85 x 3 95 x 2 110 x 2 115 x 1 (Good form)
Squats
65 x 6, x 6
Front Squats
Bar x 6, x 6
Deadlifts
135 x 5 double overhand 205 x 5 double overhand 225 x 3 right over left under 225 x 3 left over right under 255 x 1 right over left under 275 x 1 left over right under (Definitely had 300) 185 x 6 double overhand
DB Shrugs
65s x 10 65s x 10 45s x 12 (Strict)
Workout Ball Crunches
x 30, x 15 + 5
More foam rolling back, dislocates and chest stretch
Total time: About 1hr 25mins Bodyweight: 144lbs Diet: Fair
Sunday May 10
Foam rolling back/hams/quads
Bodyweight: 143lbs Diet: Good
Monday May 11 (11th day back)
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 135 x 3 155 x 2 (Had at least 3) 175 x 1 135 + Band x 5
OHP
Bar x 8 95 x 5 (Current 5rm) 90 x 5
Pull-Ups
x 7 x 5
Squats
65 x 6, x 6 95 x 6 135 x 5 165 x 3 185 x 2 205 x 2 (Had 3) 225 x 1 (Good) 175 x 6 (Good with looser belt)
DB Rows
70 x 7 65 x 7
V-Bar Push-Downs
8 Setting x 8 8 Setting x 8
DB Curls
35s x 7 35s x 7
Light DB Shrugs
35s x 12
More dislocates and foam rolling back/hams/quads
Total time: About 2hrs Bodyweight: 143lbs Diet: Good
Tuesday May 12
Light DB Work (With 5lb dumbells)
Cuban Presses
3 x 8
Foam rolling back/hams/quads
Bodyweight: 143lbs Diet: Good
Wednesday May 13 (12th day back)
Squats
Foam rolling back/hams, dislocates and chest stretch
Squats
65 x 6, x 6 95 x 6 135 x 5 165 x 4 185 x 5 185 x 5 185 x 6 (Current 6rm) 95 x 6
Front Squats
65 x 6 (Good) 95 x 6 (Hurting shoulders for some reason. Gonna take some time to learn these.)
Workout Ball Crunches
x 25, x 15, x 10
More foam rolling back/hams/quads and dislocates
Total time: About 1hr 10mins Bodyweight: 144lbs Diet: Good
4 inch ROM OHP... YAY!
Thursday May 14
Light DB Work (With 5lb dumbells)
Cuban Presses
3 x 8
Shrugs
3 x 6
Foam rolling back/hams/quads
Bodyweight: 145lbs Diet: Good
Friday May 15 (13th day back)
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 135 x 3 155 x 3 165 x 2 145 + Band x 4 Bar + Band x 6
OHP
Bar x 8 95 x 5 90 x 5 90 x 5
Deadlifts
135 x 5 (Double overhand) 205 x 3 (Double overhand) 225 x 2 (Right over left under) 225 x 2 (Double underhand by accident lol) 275 x 1 (Left over right under) 305 x 1 (Right over left under) 205 x 8 (Double overhand)
Front Squats
65 x 6 65 x 6 95 x 6
DB Shrugs
65s x 10 65s x 10 45s x 12
Workout Ball Crunches
x 30
More foam rolling back/hams/quads, dislocates and chest stretch
Total time: About 1hr 55mins Bodyweight: 144lbs Diet: Good
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Post by dbunch on May 16, 2015 9:34:54 GMT -5
Welcome aboard - Always like to see new people
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Post by metaldrummer on May 16, 2015 17:50:40 GMT -5
Thanks!
Saturday May 16
Foam rolling back/hams/quads
Bodyweight: 144lbs Diet: Good
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Post by vegetaindy on May 17, 2015 7:42:31 GMT -5
Welcome to the community.
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Post by metaldrummer on May 18, 2015 0:50:38 GMT -5
Welcome to the community. Thanks! Glad to see people already take notice of my journal. Sunday May 17Light DB Work (With 5lb dumbells) Cuban Presses 3 x 8 Shrugs 3 x 6 Foam rolling back/hams/quads Bodyweight: 144lbs Diet: Good Bench, OHP, squats and accessories tomorrow.
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Post by metaldrummer on May 18, 2015 23:28:10 GMT -5
Monday May 18 (14th day back, 7th week back)
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 135 x 3 155 x 2 165 x 1 (Probably was good for 3) 185 x 0 155 + Band x 3 Bar + Band x 8
OHP
Bar x 8 95 x 3 120 x 1 (Good) 95 x 5
Pull-Ups
x 8
Squats
65 x 6, x 65 95 x 6 135 x 5 165 x 3 185 x 2 210 x 1 230 x 1 250 x 0 135 x 8
DB Curls
25s x 8
More foam rolling back/hams/quads and dislocates
Total time: About 1hr 50mins Bodyweight: 145lbs Diet: Good
I guess today was fail and make new current 1 rep maxes at the same time day lol. I got a little too ambitious on bench, but did add 5lbs to my current 1 rep OHP max and squat as well. I'm glad I went from 210 to 230 on squat before trying to hit 250 tho because once I failed I definitely wasn't going to try again. Might only be 5 more lbs but Hades, an improvement is an improvement. I think it won't take me long to get 250.
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Post by metaldrummer on May 21, 2015 0:00:22 GMT -5
Wednesday May 20
Squats
Foam rolling back and dislocates
65 x 6, x 6 95 x 6 135 x 5 165 x 3 205 x 4 (Current 4rm?) 205 x 4 205 x 4 175 x 8 (Current 8rm?)
DB Rows
70 x 8 70 x 8
DB Curls
40s x 6 40s x 5 30s x 8
V-Bar Push-Downs
9 Setting x 6 (6rm) 8 Setting x 10
DB Shrugs
45s x 12
More foam rolling back/hams/quads and dislocates
Total time: About 1hr 15mins Bodyweight: 146lbs Diet: Good
Still making more improvements. Calculated squats just right for today.
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Post by metaldrummer on May 22, 2015 2:14:26 GMT -5
Thursday May 21
Cardio: 5 mile bike ride
Bodyweight: 145lbs
Saturday May 23
Bench/Deadlifts
Foam rolling back and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 135 x 4 155 + Band x 2 (Blah... Skipit.)
OHP
Bar x 8 95 x 5 110 x 3 (Current 3rm?) 95 x 5
Deadlifts (Double overhand unless otherwise noted.)
135 x 5 205 x 5 225 x 3 255 x 1 right over left under 275 x 1 left over right under 315 x 1 right over left under 205 x 6
DB Shrugs
60s x 10 60s x 10
More dislocates
Total time: About 1hr 20mins Bodyweight: 145lbs
Bench felt Shoot today so I decided to skip it. Was happy with OHP and adding 10lbs to my current 1rm for deadlifts tho.
Sunday May 24
Cardio: 5 mile bike ride
Bodyweight: 145lbs?
Monday May 25
Light DB Work (With 5lb dumbells)
Cuban Presses
3 x 8
Curls
3 x 12
Shrugs
3 x 6
Foam rolling back/hams/quads
Bodyweight: 147lbs
Not sure how my bodyweight is up 2lbs granted how shitty I ate over the weekend. Gym was closed today for Memorial Day so I'll be hitting bench, ohp, squats and accessories tomorrow.
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Post by metaldrummer on May 27, 2015 1:56:24 GMT -5
Tuesday May 26 (8th week back)
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 135 x 4 155 x 2 175 x 1 (donkey came up.. WTF?) 185 x 0 (fudge) 135 x 6 Bar x 8
OHP
Bar x 8 95 x 5 95 x 5
Pull-Ups
x 8
Assisted
5 Setting x 8
Squats
65 x 6, x 6 95 x 6 135 x 4 165 x 2 185 x 2 225 x 2 (Current 2rm?) 250 x 0 (GRRR) 185 x 8 (Current 8rm)
DB Rows
65 x 8 65 x 8
DB Curls
35s x 7 35s x 7
Supersetted with...
V-Bar Push-Downs
9 Setting x 4, + 8 Setting x 4 8 Setting x 10 7 Setting x 6 (Pretty good pump at this point.)
Workout Ball Crunches
x 25, x 15, x 10
Chest stretch, foam rolling back/hams/quads and dislocates
Total time: About 2hrs 15mins Bodyweight: 146lbs
Some improvements, but bench is currently pissing me off. I have no idea why my donkey came up on 175 because it didn't need to. I probably need to focus on getting some more reps in for the time being until I get stronger. Everything else is going alright besides missing 250 AGAIN on squat. I don't know how that happened, but I was happy to get 185 for 8 good reps after everything else. I think my 8rm was 175 before today so that's a 10lb improvement.
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Post by metaldrummer on May 29, 2015 3:59:45 GMT -5
Thursday May 28
Foam rolling back/hams and dislocates
Squats
65 x 6, x 6 95 x 6 135 x 5 165 x 3 185 x 2 205 x 3 225 x 3 (Current 3rm) 205 x 5 (Current 5rm) 155 x 8
Workout Ball Crunches
x 30, x 15 + 5
More foam rolling back/hams/quads, dislocates and chest stretch
Total time: About 1hr Bodyweight: 146lbs
Nice little squat workout.
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Post by metaldrummer on May 30, 2015 23:51:28 GMT -5
Saturday May 30
Bench/OHP/Deads
Foam rolling back/hams and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 135 x 4 155 x 2 (Had 4-5) 175 x 1 (Good) 185 x 0 (Fudge... I don't know how the Hades I couldn't lock this out.) 135 + Band x 6 (Paused)
OHP
Bar x 8 95 x 4 110 x 3 105 x 4
Deadlifts (Double overhand unless otherwise noted.)
135 x 5 205 x 3 225 x 3 265 x 1 right over left under 295 x 1 left over right under 325 x 1 right over left under 225 x 2 (WTF... Losing my double overhand grip.) 135 x 6
Front Squats
Bar x 6 (Tried these with Olympic grip to see how they felt on my wrist. I may start doing these.)
DB Shrugs
65s x 10 65s x 10 45s x 10
DB Curls
25s x 8 30s x 8
Supersetted with...
V-Bar Push-Downs
9 Setting x 7 8 Setting x 10
More foam rolling back/hams/quads and dislocates
Total time: About 1hr 50mins Bodyweight: 146lbs
Good workout, but I don't know how the Hades I missed locking out 185 on bench. I NEVER get stuck on lockout, it's always off my chest. Oh well, I got my deadlift I wanted so I guess I can't complain too much. This week will make it 2 months that I've been back to the gym and overall it's gone good. I've made improvements one way or another every workout I've been back afaik. Now I need to think about what I'm going to do about next month, especially for bench. I might run a routine, I'm not sure yet.
Current 1 Rep Maxes...
Bench: 175 Squat: 230 Deadlift: 325 OHP: 120
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Post by metaldrummer on Jun 1, 2015 23:20:27 GMT -5
Sunday May 31
Cardio: 3 mile bike ride in about 12mins Bodyweight: 146lbs
Monday June 1 (Start of month 3)
Foam rolling back/hams and dislocates
Squats
65 x 6, x 6 95 x 6 135 x 5 165 x 3 185 x 2 205 x 2 225 x 2 245 x 1 (New current 1rm) 185 x 6
Total time: About 45mins Bodyweight: 146lbs
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Post by metaldrummer on Jun 6, 2015 1:59:16 GMT -5
Friday June 5
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 115 x 3 135 x 3 155 x 3 165 x 2 (Tie for current 2rm... Definitely had 3.) 155 x 3
OHP
Bar x 8 95 x 4 105 x 4 100 x 4 (This was easier for some reason... I should've kept it at 105.)
Pull-Ups
x 8
Assisted
5 Setting x 8
Squats
65 x 6, x 6 95 x 6 135 x 5 165 x 3 185 x 3 205 x 3 205 x 3 205 x 5 (Tie for current 5rm.)
DB Curls
35s x 7 35s x 8 30s x 8
Supersetted with...
V-Bar Tri-Pushdowns
9 Setting x 5 + 8 Setting x 5 drop set 8 Setting x 8 + 7 Setting x 6 drop set
This left me with a nice meaningless arm pump.
Workout Ball Crunches
x 30, x 15 + 5
More foam rolling back/hams quads, dislocates and chest stretch
Total time: About 1hr 50mins Bodyweight: 146lbs
A bit preoccupied this week... Not horrible but not the best week for training either. Definitely going to buckle back down next week tho.
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Post by metaldrummer on Jun 9, 2015 2:35:44 GMT -5
Monday June 8
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 115 x 4 135 x 3 155 x 3 165 x 3 (Current 3rm) 95 + Band x 6
OHP
Bar x 8 105 x 4 105 x 4
Squats
65 x 6, x 6 95 x 6 135 x 5 165 x 3 195 x 3 225 x 2 ((I have a foul mouth) cord on my mp3 caught on my belt and threw me off.) 225 x 4 (Current 4rm. Being pissed off at my botched 1st set helped.) 205 x 2 (SERIOUSLY??? Cord caught AGAIN. Think I'm going to start squatting without my Duckies mp3 player.) 135 x 10 (10rm? Meh.)
DB Rows
65 x 8 70 x 8
DB Curls
40s x 6 (Current 6rm) 40s x 5 30s x 7
Supersetted with...
V-Bar Push-Downs
7 Setting x 10 7 Setting x 10
Workout Ball Crunches
x 25, x 15
More foam rolling back/hams/quads and dislocates
Total time: About 1hr 45mins Bodyweight: 147lbs
My mp3 player was intent on screwing my squats up I guess. Not once but TWICE the Duckies cord caught around my belt and made me loose focus and look downward botching 2 sets of my squats which were supposed to be in the 3-4 rep range. My strength was lacking today anyways so I guess I should be happy with my new current 3rm on bench and 4rm on squats, but meh...
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Post by metaldrummer on Jun 12, 2015 0:48:57 GMT -5
Wednesday June 10
Back
Foam rolling back/hams and dislocates
Deadlifts (Double overhand unless otherwise noted.)
135 x 5 205 x 4 225 x 3 255 x 1 right over left under 275 x 1 left over right under 295 x 1 left over right under 315 x 1 right over left under 335 x 1 right over left under (Current 1rm, and probably a pr for my bodyweight right now.) 205 x 7 (7rm?)
DB Shrugs
65s x 10 65s x 10 50s x 10
Lat Pull-Downs
8 Setting x 8 10 Setting x 6
More foam rolling back, dislocates and chest stretch
Total time: About 1hr Bodyweight: 147lbs? (I can't remember lol)
Deads felt heavy today but still managed to put another 10lbs on my current 1rm so I was happy. I didn't have much more in me... MAYBE 10lbs. Pretty sure 335 is a pr for my current bodyweight also.
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Post by metaldrummer on Jun 13, 2015 2:01:54 GMT -5
Friday June 12
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 115 x 4 paused 155 x 3 paused 155 x 3 paused 155 x 3 paused
OHP
Bar x 8 110 x 4 105 x 4
Squats
65 x 6, x 6 95 x 6 135 x 5 155 x 3 175 x 2 195 x 2 215 x 1 235 x 1 255 x 0 (Bah) 205 x 6 (Current 6rm) 135 x 12 (Current 12rm)
DB Curls
35s x 8 35s x 8
Supersetted with...
V-Bar Push-Downs
8 Setting x 10 (Felt surprisingly light) 8 Setting x 10
More foam rolling back/hams/quads, dislocates and chest stretch
Total time: About 1hr 50mins Bodyweight: 147lbs
Probably sort of stupid to max squat today after the last deadlift session. Oh well, a good workout other than failing 255. Also I think I'll be incorporating more paused benching in my routine.
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Post by metaldrummer on Jun 18, 2015 2:50:15 GMT -5
Wednesday June 17
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 115 x 4 135 x 3 155 x 3 165 x 3 (Current 3rm tie) 180 x 1 (Grrr... donkey came up ever so sligtly!)
Squats
65 x 6, x 6 95 x 6 135 x 5 175 x 3 205 x 3 215 x 4 215 x 4 185 x 6
DB Curls
40s x 6 40s x 6 35s x 6
Supersetted with...
V-Bar Push-Downs
9 Setting x 7 (Current 7rm) 9 Setting x 6 8 Setting x 10
Workout Ball Crunches
x 25, x 15
Light DB Shrugs
40s x 10
More foam rolling back/hams/quads, dislocates and chest stretch
Total time: About 1hr 50mins Bodyweight: 147lbs
Not a bad workout today considering I was likely dehydrated and hadn't eaten much... I'm counting 180 for my bench right now even tho my donkey came up about an inch or less. I don't even know why it did, but I'll be good for a clean 185+ shortly. Also moving up in weight with my push-downs.
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Post by metaldrummer on Jun 21, 2015 5:05:06 GMT -5
Friday June 19
OHP/Deadlifts
Foam rolling back/hams and dislocates
OHP
Bar x 8 65 x 4 95 x 3 105 x 3 110 x 3 125 x 1 130 x 1 (Current 1rm)
Deadlifts (Double overhand unless otherwise noted.)
135 x 5 205 x 4 225 x 3 255 x 1 left over right under 275 x 1 right over left under 300 x 1 left over right under 325 x 1 right over left under 345 x 0 right over left under 225 x 3 135 x 6
DB Rows
70s x 8 70s x 8
More foam rolling back/hams/quads and dislocates
Total time: About 1hr 25mins Bodyweight: 146lbs
Wasn't feeling strong at all today but somehow beat my current 1rm in ohp by 10lbs. Not sure where that came from to be honest. Deadlifts were ok although I didn't get the 345. Broke it off the floor but it wasn't coming up. If I can hit close to my current 1rm on an off day tho that's not too terrible. Next week I'll probably do a bit of a deload if I'm smart and start again fresh July. Even tho my numbers are far from impressive I'm happy with the progress I've made in 3 months.
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Post by metaldrummer on Jun 25, 2015 4:39:16 GMT -5
Wednesday June 24
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16,+ Band x 16 65 x 8 95 x 6 115 x 4 paused 135 x 3 paused 155 x 3 paused 165 x 1 paused (Probably had 4) 180 x 1 paused (Good) 185 x 1 paused? (Finally... Current 1rm)
OHP
Bar x 8 110 x 3 95 x 5
Pull-Ups
x 8
Assisted
5 Setting x 8
Squats
65 x 6, x 6 95 x 6 135 x 5 165 x 3 195 x 3 215 x 3 225 x 4 (Current 4rm tie) 185 x 8 (Current 8rm tie?)
DB Shrugs
65s x 10 65s x 10
DB Curls
40s x 6 35s x 8
Supersetted with...
V-Bar Push-Downs
9 Setting x 6 8 Setting x 10
More foam rolling back/hams/quads, dislocates and chest stretch
Total time: About 1hr 50mins Bodyweight: 148lbs
I was planning on a bit of a deload this week but I missed Monday and bench felt good so I decided to say fudge it. Glad I did since I finally got 185. Apparently the secret to getting strong is not lifting for 4 days and eating like Shoot. HA! Either way, squats also went better than expected tying both my current 4rm and 8rm. Not a bad way to wrap up my 3 months back. Gonna hit deads on Friday but I likely won't be maxing out. Next month my main goal is to not miss any more workouts like I did this week and last, and get stronger obviously.
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Post by metaldrummer on Jun 27, 2015 4:49:18 GMT -5
Friday June 26
OHP/Deadlifts
Foam rolling back/hams and dislocates
OHP
Bar x 8 65 x 6 95 x 4 110 x 3 105 x 4
Deadlifts
135 x 5 205 x 5 225 x 3 255 x 1 left over right under 275 x 1 right over left under 300 x 1 left over right under 345 x 0 right over left under 315 x 0 left over right under (WTF) 225 x 2 (Grip gone) 135 x 8
Front Squat Practice
Bar x 6
DB Rows
70s x 8 70s x 8
DB Shrugs
50s x 12
Lat Pull-Downs
8 Setting x 8 9 Setting x 8
DB Curls
30s x 8
V-Bar Push-Downs
8 Setting x 10
Workout Ball Crunches
x 30, x 20, x 20, x 10
More foam rolling back/hams/quads and dislocates
Total time: About 1hr 50 Bodyweight: 148.5lbs (Gym scale)
Not the greatest session... I wasn't really recovered from the previous workout. I should've gone lighter today but I figured I would try for the 345 dead one more time before the month was over. I got it further (about to my knees) than last time, but there was no way I was locking it out. How I failed 315 I have no idea, I guess I was just gassed after the 345 attempt. The rest of the workout I just messed around because I still had some time left. Either way, I think next month I'm going to focus a bit more on hypertrophy because for the last 3 months I've pretty much been training entirely for strength. It's paid off but I think it's time to go back to the drawing board so to speak.
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Post by metaldrummer on Jul 1, 2015 4:56:45 GMT -5
Monday June 29
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16,+ Band x 16 65 x 8 95 x 6 115 x 3 135 x 3 165 x 3 165 x 3 paused 165 x 3 paused
Seated DB Shoulder Press
50s x 6 50s x 6
Squats
65 x 6, 65 x 6 95 x 6 135 x 5 165 x 3 185 x 3 210 x 5 (Current 5rm?) 210 x 5 210 x 5
DB Shrugs
65s x 10 65s x 10 50s x 12
DB Curls
40s x 6 40s x 6
Supersetted with...
V-Bar Push-Downs
10 Setting x 2 + 9 Setting x 7 (10 setting was a bit too much lol.) 9 Setting x 6
Workout Ball Crunches
x 30, x 20
More foam rolling back/hams/quads, dislocates and chest stretch
Total time: About 1hr 50mins Bodyweight: 147.5lbs
A good start to month 4. Gonna try to change things up a bit. Could've gone heavier on the db shoulder press but I hadn't done that exercise in years and wanted to see how it felt. I'll probably alternate ohp with db shoulder press now.
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Post by metaldrummer on Jul 1, 2015 5:14:27 GMT -5
Tuesday June 30
Foam rolling back/hams and dislocates
Deadlifts (Double overhand unless otherwise noted.)
135 x 5 205 x 5 225 x 4 255 x 3 left over right under 255 x 3 right over left under 275 x 2 left over right under 275 x 2 right over left under 295 x 1 left over right under 295 x 1 right over left under 205 x 6
Lat Pull-Downs
8 Setting x 8
More foam rolling back/hams/quads and dislocates
Total time: About 1hr Bodyweight: 148lbs
Nice little deadlift workout... It felt good to do some actual reps. I usually wouldn't work out deads the day after squats but I wasn't going to be able to make it to the gym Wednesday.
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Post by metaldrummer on Jul 17, 2015 3:16:03 GMT -5
Tuesday July 14
Upper/Lower
Foam rolling back/hams and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 115 x 3 135 x 3 155 x 3 165 x 3
Seated DB Shoulder Press
50s x 5 50s x 6
Squats
65 x 6, x 6 95 x 6 135 x 5 165 x 3 185 x 3 205 x 3
DB Shrugs
60s x 12 60s x 10
DB Curls
35s x 6 35s x 6
Supersetted with...
V-Bar Push-Downs
7 Setting x 8 7 Setting x 10
Workout Ball Crunches
x 20, x 20
More foam rolling back/hams/quads, dislocates and chest stretch
Total time: About 1hr 50mins Bodyweight: 144lbs
Missed 2 weeks mostly due to some personal reasons... Basically just feeling out where I was this workout. Thanfully I didn't lose too much strength but my endurance definitely took a dive. Now that my diet's back on track it shouldn't take long for me to get back to where I was.
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Post by metaldrummer on Jul 20, 2015 4:09:38 GMT -5
Friday July 17
Upper/Lower
Foam rolling back/hams and dislocates
OHP
Bar x 8 65 x 5 95 x 4 105 x 4 105 x 4
Squats
65 x 6, x 6 95 x 6 135 x 5 165 x 3 185 x 3 205 x 3
Deadlifts
135 x 5 205 x 5 225 x 4 225 x 4
DB Rows
70 x 8 70 x 8
Lat Pull-Downs
9 Setting x 8 9 Setting x 8 8 Setting x 6
DB Shrugs
50s x 10 50s x 10
Side Laterals
17.5s x 6
DB Cuban Press
20s x 6
Workout Ball Crunches
x 30, x 20
More foam rolling back/hams/quads and dislocates
Total time: About 1hr 50mins Bodyweight: 145lbs
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Post by metaldrummer on Jul 22, 2015 4:45:30 GMT -5
Monday July 20
Upper/Lower
Foam rolling back/hams/quads and dislocates
Bench
Bar x 16, x 16 65 x 8 95 x 6 135 x 3 165 x 3 (Probably had 5.) 165 x 3 165 x 3
Seated DB Shoulder Press
50s x 6 50s x 6
Pull-ups
x 6
Squats
65 x 6, x 6 95 x 5 135 x 5 165 x 3 205 x 3 215 x 3 205 x 4
DB Shrugs
65s x 10 65s x 10 50s x 10 Bar x 10
DB Curls
35s x 8 40s x 6
Supersetted with...
V-Bar Push-downs
8 Setting x 10 8 Setting x 8 (Think I was making faces on the last reps.HA!)
Workout Ball Crunches
x 30, x 20
More foam rolling back/hams/quads, dislocates and chest stretch
Total time: About 1hr 55mins Bodyweight: 145lbs
Strength is coming back fast.
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