nice deads!
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Not the greatest feeling day on the bench, but not bad.
Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 3x235; 3x235
Incline Dumbbell Press: 8x65; 8x70; 8x70; 8x70
T-Bar Row: 12x125; 12x135; 12x135; 12x135
Rear Delt Fly Machine: 15x85; 15x85; 15x85
Preacher Curl: 10x65; 10x75; 10x75; 10x0
Elliptical: 2.53 miles in 10 minutesWe'll see how this goes...
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This past week
Like I said earlier, this week was nuts. After having Monday off of work, I worked 48 hours in the next four days. All of that took a bit of a toll mentally, so I did take it easy on deads this morning - I just wasn't really in th right mental zone to push. I'd rather stay safe than screw something up and hurt myself. This weekend will be a big time reboot for my brain!
Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 3x365; 3x365; 1x375
Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x60; 12x60; 12x60; 12x65
Lying Leg Curl: 8x130; 8x140; 8x140; 8x150
Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
Standing Calf Press: 20x285; 20x285; 20x285; 20x300
Elliptical: 2.62 miles in 10 minutes
Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x150
Elliptical: 2.35 miles in 10 minutes
Stationary Bike: 7.56 miles in 20 minutes
Incline Bench Press: 37x95; 28x95; 26x95
EZ Bar Pushdown: 8x95; 8x95; 8x95; 8x95
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: 2.58 miles in 10 minutes
Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x150
Elliptical: 2.44 miles in 10 minutes
Stationary Bike: 7.68 miles in 20 minutes
Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 3x315; 5x225; 5x225
Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x40; 10x45
Upright Row: 10x95; 10x95; 10x95; 10x105
Standing Overhead Dumbbell Tricep Extension: 6x70; 6x70; 6x70; 6x70
Standing Calf Press: 20x285; 20x285; 20x285; 20x300
Elliptical: 2.71 miles in 10 minutes
The good news is that the new office is awesome. I sorta feel like a bad*** scanning my fingerprint to get in. Next time we move, we'd better get a retina scanner! LOL
Also, I think the changes in my diet have been good. I've gained back a few of the pounds I lost. I'm not looking to explode, but to gain slowly, so I think I'm on a good track for that. I'm not sure how much anything has shown in my physique, except for my back, which I'm really happy about.We'll see how this goes...
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Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 3x245; 4x245
Incline Dumbbell Press: 8x70; 8x70; 8x70; 8x70
T-Bar Row: 12x135; 12x135; 12x135; 12x135
Rear Delt Fly Machine: 15x85; 15x85; 15x85
Preacher Curl: 10x75; 10x75; 10x75; 10x80
Elliptical: 2.52 miles in 10 minutesWe'll see how this goes...
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Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 3x375; 3x375
Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x60; 12x60; 12x65; 12x65
Lying Leg Curl: 8x140; 8x140; 8x150; 8x150
Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
Standing Calf Press: 20x285; 20x285; 20x285; 20x300
Elliptical: 2.61 miles in 10 minutes
The plate holds are pretty tough after doing the Bulgarian squats. Four sets of holding those dumbbells will work your grip, too!We'll see how this goes...
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Incline Bench Press: 37x95; 28x95; 26x95
EZ Bar Pushdown: 8x95; 8x95; 8x95; 8x95
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
I was tired this morning. I struggled through this one. The good news is that the lat pulls, shrugs, and curls felt A LOT stronger at the end of the sets. I'm interested to see where those go next time.We'll see how this goes...
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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: 7.60 miles in 20 minutes
Happy Friday!
P.S.: I've decided that businesses should institute nap policies...not related to my training, I know, but I'm just sayin'...We'll see how this goes...
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Originally posted by AlphaBrass01 View PostStepmill: 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: 7.60 miles in 20 minutes
Happy Friday!
P.S.: I've decided that businesses should institute nap policies...not related to my training, I know, but I'm just sayin'...laurie@controlledlabs.com
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).
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Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 1x335; 1x365; 3x315; 6x225
Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x45; 10x45
Upright Row: 10x95; 10x95; 10x95; 10x105
Standing Overhead Dumbbell Tricep Extension: 6x70; 6x70; 6x75; 6x75
Standing Calf Press: 20x285; 20x285; 20x285; 20x300
Elliptical: 2.58 miles in 10 minutes
Another tired-feeling morning, but I think the session went well.
Overall, I think things are going pretty well. I'm pleased with my progress, especially using what I see as my two most important measuring sticks - the way I look and the way I feel.We'll see how this goes...
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Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 4x245; 4x245
Incline Dumbbell Press: 8x70; 8x70; 8x70; 8x70
T-Bar Row: 12x135; 12x135; 12x135; 12x135
Rear Delt Fly Machine: 15x85; 15x85; 15x85
Preacher Curl: 10x75; 10x75; 10x80; 10x80
Elliptical: 2.56 miles in 10 minutes
This workout felt horrible, even though it doesn't look that bad by the numbers. The timing was all off, through nobody's fault but my own. When I got out of the car to walk into the gym, I got my bag and left my keys on the backseat...then proceeded to close and lock the door. So...twenty minutes later, I had finally reached someone at AAA to get them headed my way. When they got there, that was another fifteen minutes of timing thrown off. Oh well - I guess it happens when you do something stupid.We'll see how this goes...
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To contrast yesterday, this workout felt great!
Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 3x375; 4x375
Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x60; 12x65; 12x65; 12x65
Lying Leg Curl: 8x140; 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 strong!We'll see how this goes...
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