1/6/2020 a New Year for a New Me
Now that I am past the holidays with all the traveling, programs and family events, maybe I can get back to logging here a little more regularly. I did workout during the last month and a half, but life dictated taking a break from the webz. I am able to come back some now. Here is today's info.
[B][U]1/6/2020 Leg Day[/U][/B]
[B]KB Swings[/B]-[I]Hamstrings[/I]
15 x 10
15 x 10
[B]Squats[/B] - [I]Primary Quads[/I]
45 x 5
135 x 5
225 x 3
245 x 3
265 x 3
275 x 3
275 x 3
225 x 5
[B]Vertical Leg Press[/B]-[I]Quad[/I]
100 x 10
150 x 10
150 x 10
[B]Glute Ham Raise[/B]- [I] Hamstrings and Glutes[/I]
10
10
[B]Good Mornings[/B] - [I]Hamstrings[/I]
135 x 10
135 x 10
[B][U]NOTES[/U][/B]
Workouts have been when and where I could get them in. It was nice to be back in the Dog House and use my toys.
[B]Squats[/B] - I am working sets of three up to a top set of 3 and then do one or two more sets followed by a dropoff set. For now I am working purely by feel each day. It is a nice way to autoregulate. Today was a total rep PR for me.
I have been using the same method with the Bench Press and Deadlift too. Deadlifts I due doubles but the same process, doubles up as high as I can go and then two or three sets at that weight. For deadlifts I do not do any back off sets.
[I][U]Nutrition[/U][/I] - Made it through the holidays relatively unscathed. I was up about 1.5 lbs this morning but I admit I ate poorly the last two weeks. Now that I am back on a normal routine, Lunches are prepped and evening meals are light on carbs. I hope to get down to around 190 before April.
1/7/2019 Bench Day Training
[B]Bench Press[/B]
45 x 5
95 x 5
135 x 5
155 x 3
175 x 3
185 x 3
185 x 3
155 x 5
155 x 5
[B]2 Board Bench Press[/B]
135 x 10
135 x 10
[B]Bench Dips[/B]
15
15
[B]Cable Pushdowns[/B]
50 x 10
50 x 12
1/16/2020 Shoulders and Biceps (Accessories)
[B]Standing OHP[/B]
47 x 5
67 x 5
87 x 3
97 x 3
97 x 3
97 x 3
67 x 5
67 x 5
[B]Db Arnold Presses[/B]
40 x 5
40 x 8
[B]DB Spider Curls[/B]
40 x 10
40 x 10
40 x 10
[B]Straight Bar glide Curls[/B]
47 x 10
67 x 10
67 x 8
Catching up after being gone
[QUOTE=ElrondHubbard;1596822741]Hope your form was good![/QUOTE]Of course! All back, saving the quads for squat day. :D
[B][U]1/31/2020 Squats to keep away from DOMS[/U][/B]
[B]Squats[/B]
45 x 5
135 x 5
225 x 5
245 x 3
265 x 3
225 x 5 - Just what the title above says, just getting back into the groove.
[B]Good Mornings[/B]
135 x 10
135 x 10
[B]Vertical Leg Press[/B]
190 x 5
190 x 5
[B]Leg Extensions[/B]
100 x 15+7+7 = 29 total reps
[B]Smith Machine Calf raise on block (PWO)[/B]
180 x 10
180 x 10 - tingling in toes of Left foot
[B][U]2/3/2020 Start of Meet Prep[/U][/B]
[B]KB Swings[/B]
20# x 10
20# x 10
[B]Squats[/B]
45 x 5 - paused
135 x 5 - paused
225 x 3
245 x 3
265 x 3
285 x 3
285 x 3
225 x 10 - These were no fun
[B]Good Mornings[/B]
155 x 10
155 x 10
[B]Linebacker landmine Hack Squats (PWO)[/B]
90 x 10
90 x 10 - my glutes are feeling these
[B]Vertical Leg Press[/B]
200 x 8
200 x 8
[B]Leg Extension[/B]
90 x 15
90 x 15
[B][I]NOTES[/I][/B]
Good session. total tonnage and intensity up. I am feeling it this morning. A good start toward reaching my goal on Squats.