Since I gave up on my last logging effort...

[AlphaBrass01]

Thanks! Everything felt really strong this morning. It does take a little bit reminding myself that the accessory lifts aren't going to improve as quickly when I'm pushing all out on a major lift before them.

[bull.dogz]

Nice!

[AlphaBrass01]

Bench Press: 12x45; 8x95; 8x135; 8x185; 6x225; 6x245; 6x245; 4x255
Incline Dumbbell Press: 8x70; 8x70; 8x70; 8x75
T-Bar Row: 12x135; 12x135; 12x140; 12x140
Rear Delt Fly Machine: 15x85; 15x85; 15x85
Preacher Curl: 10x80; 10x80; 10x80; 10x80
Elliptical: 2.62 miles in 10 minutes

A GOOD DAY!!!

[AlphaBrass01]

Steadily pushing that DL back up to 405 again...and beyond, of course -

Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 1x365; 1x385; 3x315; 6x225
Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x45; 10x45
Upright Row: 10x95; 10x95; 10x105; 10x105
Standing Overhead Dumbbell Tricep Extension: 6x75; 6x75; 6x75; 6x75
Standing Calf Press: 20x285; 20x285; 20x300; 20x300
Elliptical: 2.65 miles in 10 minutes

[AlphaBrass01]

Totally forgot to update yesterday, so...

Incline Bench Press: 38x95; 29x95; 26x95
EZ Bar Pushdown: 8x95; 8x95; 8x100; 8x100
Lat Pull: 10x170; 10x170; 10x170; 10x170
Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
Dumbbell Shrug: 12x90; 12x90; 12x90
Elliptical: 2.48 miles in 10 minutes

Then this morning...

Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
Elliptical: 2.57 miles in 10 minutes
Stationary Bike: 7.36 miles in 20 minutes

[AlphaBrass01]

Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
Elliptical: 2.43 miles in 10 minutes
Stationary Bike: 7.51 miles in 20 minutes

And now the day of the week when everyone at work wonders why I halfway look like I'm hobbling when I first get up from my chair - day after legs + cardio in the morning makes for some interesting sensations after sitting at a desk for a couple of hours.

[AlphaBrass01]

Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 5x375; 5x375
Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x65; 12x65; 12x65; 12x65
Lying Leg Curl: 8x150; 8x150; 8x150; 8x150
Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
Standing Calf Press: 20x285; 20x285; 20x285; 20x300
Elliptical: 2.58 miles in 10 minutes

Squats felt good...will be at least trying to push it up next time.

[AlphaBrass01]

Bench Press: 12x45; 8x95; 8x135; 8x185; 6x225; 6x225; 6x245; 6x245
Incline Dumbbell Press: 8x70; 8x70; 8x70; 8x75
T-Bar Row: 12x135; 12x135; 12x140; 12x140
Rear Delt Fly Machine: 15x85; 15x85; 15x85
Preacher Curl: 10x75; 10x80; 10x80; 10x80
Elliptical: 2.58 miles in 10 minutes

[AlphaBrass01]

Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 1x365; 1x375; 3x315; 6x225
Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x45; 10x45
Upright Row: 10x95; 10x95; 10x95; 10x105
Standing Overhead Dumbbell Tricep Extension: 6x75; 6x75; 6x75; 6x75
Standing Calf Press: 20x285; 20x285; 20x285; 20x300
Elliptical: 2.64 miles in 10 minutes

Deads felt great today. I may have been able to go another at the top, but decided not to. Upright rows felt really strong - focused on a strong trap contraction at the top.

P.S.: I wish my biceps would grow/get stronger more quickly...lol...

[AlphaBrass01]

With the way cardio has felt this week, I think the stuff I did on Sunday with my sister has stuck with my legs a lot. I'm guessing it's probably due to the fact that I don't usually do any higher impact cardio, and running on asphalt is definitely different on the joints and such. Whatever. It was great to work out with my ster a little bit.

Anyway...

Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
Elliptical: 2.43 miles in 10 minutes
Stationary Bike: 7.55 miles in 20 minutes

[AlphaBrass01]

Incline Bench Press: 38x95; 29x95; 26x95
EZ Bar Pushdown: 8x95; 8x95; 8x95; 8x100
Lat Pull: 10x170; 10x170; 10x170; 10x170
Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
Dumbbell Shrug: 12x90; 12x90; 12x90
Elliptical: 2.53 miles in 10 minutes

[AlphaBrass01]

Today was a perfect example of the fact that you can't have a good workout every time. I absolutely hate it when I feel exhausted during every exercise and come out with numbers that are not nearly what I was hoping for. Oh well, I guess. I'll feel better when I have something else to think about.

Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
Elliptical: 2.39 miles in 10 minutes
Stationary Bike: 7.39 miles in 20 minutes

[AlphaBrass01]

Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 4x375; 4x375
Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x65; 12x65; 12x65; 12x65
Lying Leg Curl: 8x150; 8x150; 8x150; 8x150
Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
Standing Calf Press: 20x285; 20x285; 20x285; 20x300
Elliptical: 2.59 miles in 10 minutes

Today felt great!

[AlphaBrass01]

Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 5x245; 4x245
Incline Dumbbell Press: 8x70; 8x70; 8x70; 8x75
T-Bar Row: 12x135; 12x135; 12x135; 12x140
Rear Delt Fly Machine: 15x85; 15x85; 15x85
Preacher Curl: 10x75; 10x80; 10x80; 10x80
Elliptical: 2.47 miles in 10 minutes

Cardio was a little low today, but I guess it's to be expected. I normally don't do much on Sundays, but yesterday my sister actually wanted to do some stuff, so we did some cardio...outside...taking into account that Charlotte also hit a record high temperature yesterday - 101 and ridiculously humid...not sure what the heat index was. But anyway, I worked myself hard (I have a hard time taking it easy) and probably dropped about a gallon of sweat.

[AlphaBrass01]

Exactly. I mean, if I added ten pounds to every lift every week, where would I have to go in a year?

Also, since I started lifting as part of just getting myself healthy, a big part of doing it is feeling good, and that's also a lot of how I evaluate where I am. For me, there is an improvement if I lift the same weight/reps as last time, but I feel "stronger" through it. It may not show on paper, but I'm still closer to slipping that next plate on the bar.