1 Year to leave "Do I even lift?" Status.

[Gibb1991]

Dead Lifts
135 lbs x 10
185 lbs x 5
205 lbs x 4
205 lbs x 4
205 lbs x 4
-double overhand pump was a huge forearm pump

Incline DB Bench
40s x 30
40s x 30
40s x 20
30s x 20
30s x 15

Dips
BW x 12
BW x 10
BW x 10
BW x 8

SUPERSET Pull Ups
4 sets

Standing OHP
25s x 20
25s x 20
25s x 15

SUPERSET Curls
25s x 4 sets

Push Downs
40 lbs x 10-15 x 4 sets

SUPERSET Face Pulls
4 sets

One Arm Farmers Walks
40 lbs x 4 sets

[Gibb1991]

Squats
95 lbs x 12
135 lbs x 10
155 lbs x 10
185 lbs x 8
185 lbs x 8
185 lbs x 6

Leg Press
1 plate/side x 30
1.5 plate x 30
1.5 plate x 30

Reverse Hyper

5 sets
-Very light and high rep, first time ever on this machine. Very happy to have found one.

[Gibb1991]

Barbell Rows
95 lbs x 20
115 lbs x 17
135 lbs x 10
145 lbs x 8
145 lbs x 8
145 lbs x 7 >>> 135 lbs x 5 >>> 95 lbs x 11

Pull Ups
BW x 6
BW x 6
BW x 6
BW x 5

Cable Rows
4 sets

Curls
4 sets

[Gibb1991]

Lateral Raises
10s x 20
15s x 20
20s x 20
25s x 17
25s x 12 >>> 20s x 15 >>> 15s x 18? >>> 10s x 20

DB OHP
40s x 10
40s x 8
40s x 6
40s x 5 >>> 30s x 6
30s x 9
30s x 7

Face Pulls
5 sets

Push Downs
5 sets

Curls
20s x 20
25s x 15 >>> 20s x 6
25s x 8

SUPERSET DB Lying Tricep Extensions
20s x 15
20s x 12
20s x 10

[Gibb1991]

Hack Squat (each plate is the total plates, not plates per side)
0 plate x 15
1plate x 15
2 plate x 15
3 plate x 15
4 plate x 15
4 plate x 10 >>> 3 plate x 12 >>> 2 plate x 13>>> 1 plate x 12

Barbell Rows
95 lbs x 15
145 lbs x 8
145 lbs x 8
145 lbs x 8 >>> 95 lbs x 10


Dips
BW x 15
BW x 15
BW x 15

[Gibb1991]

Elliptical
30 mins

[Gibb1991]

Dead Lifts (double overhand)
135 lbs x 8
155 lbs x 5
185 lbs x 5
205 lbs x 8
205 lbs x 8
205 lbs x 5

Incline DB Bench
40s x 30
45s x 30 (with rest pauses at 17 and 26)
45s x 30 (several rest pauses)
30s x 20
30s x 20

Face Pulls
4 sets

SUPERSET Tricep Push Downs
4 sets

TRIPLESET DB Lateral Raises
15s x 4 sets

[Gibb1991]

The one hour limit was pretty annoying today. Got there a few minutes late and all the squat racks were taken. Would've just stretched and waited but time was a factor.

Hack Squats (total plates, not plates per side)
0 plates x 15
1 plate x 15
2 plate x 15
3 plate x 15
4 plate x 12
4 plate x 10 >>> 3 plate x 10>>> 2 plate x 12 >>> 1 plate x 10

Leg Press (Plate per side)
0 plate x 30
1 plate x 25
2 plate x 20
3 plate x 15
3 plate x 15

Leg Extensions
4 sets

Leg Curls
4 sets


Overall very efficient and good workout. But could've used another 15 mins so I could have gotten another compound in or some heavy carries.

[Gibb1991]

Lateral Raises
15s x 30
15s x 25
20s x 15
20s x 12>>> 15s x 10 >>> 10s x 15

DB OHP
45s x 7
45s x 8
45s x 7 >>> 35s x 6 >>> 25s x 10

Face Pulls
4 sets

Push Downs
4 sets

DB Curls
20s x 4 sets

SUPERSET DB Skullcrushers
4 sets

Barbell Curls
60 lbs x 6
60 lbs x 7
60 lbs x 6

One Arm Farmers Walks
60 lbs x 4 sets per hand

[Gibb1991]

Hack Squat
0 plate x 15
1 plate x 15
2 plate x 15
3 plate x 15
4 plate x 12
4 plate x 10

Barbell Row
135 lbs x 10
155 lbs x 7
155 lbs x 7
155 lbs x 6

Dips
BW x 15
BW x 15
BW x 12

Cable Rows
4 sets

Barbell Curls
70 lbs x 6
70 lbs x 5

[Gibb1991]

Dead Lift
135 lbs x 5
185 lbs x 4
225 lbs x 5
225 lbs x 4
225 lbs x 3

Incline DB Bench
50s x 27
50s x 16
50s x 12
50s x 12
40s x 12
40s x 13
40s x 10

Dips
BW x 12
BW x 12
BW x 10

Push Downs
4 sets

SUPERSET Face Pulls
4 sets

DB Skullcrushers
15s x 9
15s x 8
15s x 6

SUPERSET DB Curls
15s x 3 sets of 15+

[Gibb1991]

Squats
135 lbs x 15
155 lbs x 10
185 lbs x 10
185 lbs x 10
185 lbs x 6

Leg Press
1 plate x 20
2 plate x 20
3 plate x 20
4 plate x 5


Will go back later. Should have done my warm up at home, wasted time loosening up at the gym.

EDIT


#2

Leg Curls
50 lbs x 20
50 lbs x 20
50 lbs x 15
50 lbs x 12

Leg Extensions
4 sets

Hip Abduction
3 sets

Hip Adduction
3 sets

Calf Raises
3 sets

Cable Crunches
3 sets

[Gibb1991]

Barbell Rows
135 lbs x 12
155 lbs x 10
155 lbs x 7
155 lbs x 7
155 lbs x 6
135 lbs x 9

Pull Ups
BW x 5
BW x 5
BW x 5
BW x 5

Machine Rows
4 sets

Cable Rows
2 sets

One Arm Farmers Walks
70 lbs x 6 sets (3 each)

[Gibb1991]

Lateral Raises
15s x 30
20s x 18
25s x 12
30s x 6 >>> 20s x 8
30s x 5 >>> 20s x 8
30s x 6 >>> 20s x 9 >>> 10s x 12

DB OHP
45s x 6
45s x 5
45s x 5 >>> 35s x 6
35s x 8 >>> 25s x 8 >>> 15s x 6

Face Pulls
4 sets

SUPERSET Push Downs
4 sets

TRISET Behind the neck Push Down
4 sets

QUADSET DB Curls with Back Against Wall
30s x 4 sets of 6-8

DB Skull Crushers
20s x 3 sets

SUPERSET Seated Curls
20s x 3 sets

[Gibb1991]

Incline DB Bench
30s x 30
40s x 30
50s x 21 >>> 50s x 9
50s x 15 >>> 50s x 7
50s x 18

Rotator Cuff Work


Pretty annoyed, woke up with my right shoulder sore the other day (the shoulder that has never really had issues before) and it's been 2 days and felt fine until I started lifting. I'll keep up with the rotator cuff stuff and maybe not do upper body for a week or so.

[Gibb1991]

Squats
45 lbs x 12
135 lbs x 15
155 lbs x 12
195 lbs x 12
195 lbs x 10
195 lbs x 8

Leg Press (plates per side)
1 plate x 30
2 plates x 30
3 plates x 20
4 plates x 15 >>> 3 plates x 12 >>> 2 plates x 10

Leg Curls
4 sets

[Gibb1991]

Barbell Rows
45 lbs x 25
95 lbs x 15
135 lbs x 12
155 lbs x 8
165 lbs x 4
165 lbs x 4 >>> 155 lbs x 5
155 lbs x 6
155 lbs x 6

Pull Ups
5 sets of 5-6 reps

Cable Rows
60 lbs x 13
60 lbs x 12
60 lbs x 12

Lat Pull Downs
130 lbs x 12
130 lbs x 10
130 lbs x 10

Seated DB Curls
22.5 lbs x 3 sets of 12

Shoulder much better today. And can't lift for the next 2 days so hopeful to be at 100% by my next stretch off

[Gibb1991]

Hack Squats (total plates, not plates per side)
0x20
1 plate x 20
2 plates x 20
3 plates x 20
4 plates x 12
4 plates x 10
2 plates x 12

Barbell Rows
45 lbs x 20
135 lbs x 15
155 lbs x 8
155 lbs x 8
155 lbs x 7

Lateral Raises
22.5 lbs x 3 sets

SUPERSET Rear Delt Flyes
12.5 lbs x 3 sets

DB Curls
22.5 lbs x 3 sets of 12

SUPERSET DB Skullcrushers
22.5 lbs x 3 sets of 10ish

[Gibb1991]

Elliptical
30 mins

Hanging Leg Raises
BW x 3 sets of 12

[Gibb1991]

Yesterday

Incline DB Bench
20s x 30
30s x 30
40s x 30
50s x 26
50s x 20
50s x 12

Push Downs
4 sets

Real talk, I was hung over. I knew to push a real workout would be risking injury with how dehydrated I was


Today

Squats
45 lbs x 20
135 lbs x 15
155 lbs x 15
185 lbs x 10
205 lbs x 12
205 lbs x 10
205 lbs x 6
-Super happy with this

Leg Press (plates per side)
1 plate x 30
2 plate x 20
3 plate x 20
40 plate x 10

Leg Extensions
3 sets

Lying Leg Curl
3 sets

[Gibb1991]

Barbell Rows
45 lbs x 20
135 lbs x 15
165 lbs x 8
165 lbs x 6
165 lbs x 8>>> 155 lbs x 5 >>> 135 lbs x 6

Pull Ups
BW x 10
BW x 6
BW x 7
BW x 6
BW x 4
BW x 4

Cable Rows
3 sets

Neutral Grip Pull Downs
3 sets

DB Curls
4 sets

Workout #2

Incline DB Bench
40s x 30
60s x 20- Hard to judge but this may be close to a PR
60s x 10
60s x 8>>> 50s x 8
40s x 10- extremely slow negatives

Dips
BW x 12
BW x 12
BW x 12

Incline Hammerstrength
5 sets

Machine Row
4 sets


Had a lot of free time and the chest day this week was garbage so figured I would grab another workout. Was worth it. The incline bench was pretty solid and the dips felt good. Didn't do any accessory since I'll be doing shoulders and arms tomorrow.

[Gibb1991]

Lateral Raises
15s x 20
20s x 20
30s x 8 >>> 20s x 8 >>>15s x 6
30s x 7 >>> 20s x 7 >>> 15s x 5

DB OHP
45s x 8
45s x 7
45s x 6 >>> 35s x 5 >>> 25s x 6

Machine Press
3 sets of 10ish
-Super weird machine. Felt upper chest more so made the weight super low and did very slow reps. With covid they removed some machine so for some things selection is a bit limited

Face Pulls
4 sets

SUPERSET Push Downs
4 sets

DB Curls
22.5 lbs x 3 sets

SUPER DB Skullcrushers
22.5 lbs x 3 sets

[Gibb1991]

Leg Press (plates per side)
0 x 30
1 plate x 30
2 plates x 30
3 plates x 30
4 plates x 20
4 plates x 17
2 plates x 20

Barbell Rows
45 lbs x 20

Then I loaded 135 on and the gym worker came and told me they were closing. Did not realize they were gonna close at 4 today. Glad I wasn't stimmed out on pre workout or anything. At least I got some legs in

[Gibb1991]

Elliptical
30 mins

Leg Raises
4 sets

[Gibb1991]

Dead Lifts
135 lbs x 10
185 lbs x 5
235 lbs x 4
235 lbs x 2 >>> 235 lbs x 1
235 lbs x 2
185 lbs x 8
185 lbs x 8

Incline DB Bench
30s x 30
60s x 22
60s x 12
60s x 10
60s x 10 >>> 40s x 12

Dips
BW x 15
BW x 12
BW x 10
BW x 8

Incline Hammerstrength Press
4 sets

DB Skullcrushers
20s x 12
20s x 8 >>> 10s x 10
20s x 8 >>> 10s x 8

SUPERSET Lateral Raises
20s x 12
20s x 12
20s x 12

Push Downs
2 sets

[Gibb1991]

Cable Rows
50 lbs x 30
120 lbs x 12
120 lbs x 12

Barbell Rows
135 lbs x 10
155 lbs x 8
165 lbs x 7
165 lbs x 7
165 lbs x 6
155 lbs x 6

Pull Ups
BW x 10
BW x 6
BW x 6
BW x 6

Single Handle Pull Downs
4 sets

DB Curls
35s x 4
35s x 4
25s x 8
25s x 8

Normally wouldn't follow dead lift and chest day with back, but gonna do legs tomorrow with a friend. Hands are chewed up like crazy. Hopefully the grip strength starts to pay off. Holding 165 lbs for a mid range set is defnitely a big improvement from the past.

[Junsuiakai]

How far did you get in 8yrs?

I see your lifts havent improved much in 8yrs..

You got to push yourself harder.

[Gibb1991]

How far did you get in 8yrs?

I see your lifts havent improved much in 8yrs..

You got to push yourself harder.

Meh the lifts here are a horrible marker. I hurt my shoulder real bad at work in December and took a full month off. Then covid hit and our gyms were closed for 6 straight months. So all in all I didn't lift for 9 months. When gyms reopened I was weak as a kitten .

So since reopen early July:
Squat 95 lbs x 15 --> 205 lbs x 12
Dead lift 135 lbs x 5 --> 235 lbs x 4- But all double over hand as all my lifts have been since reopening. Goal is a 315x1 double overhand which I've never done even at my strongest
Incline Bench 35sx30 --> 60s x 22 - And this is hard to judge where I am strength wise because I'm trying a very different rep range to see if it helps protect my shoulder for a while.

All time best lifts were
squat 305 x4 and 295 x 10
bench 245 x 1 and 225 x 5 or 6
dead lift 365 x 3?
Pull ups 23 reps BW and 8 reps with 45 lbs

I've been pretty lean and I've been pretty strong. Considering how massively I hurt myself at the gym then at work I'm pretty satisfied with where I am at right now .

But I'm very happy about covid tbh. Being forced out of the gym for a long time made me miss it and realize how important it is to me. Leading up to the reopen I basically stopped drinking, started eating like a proper lifter should and have just been taking everything seriously for the first time in years.

Right now I know that they are going to close the gyms any day so I'm trying to get back as much of a base as I can prior to that. At least I'm not going into this next lock down injured.

[Gibb1991]

Yesterday

Squats
45 lbs x 15
135 lbs x 15
172 lbs x 10
225 lbs x 6
225 lbs x 6
172 lbs x 12
172 lbs x 10

Stiff Legged Deads
135 lbs x 10
185 lbs x 5
185 lbs x 8-added straps
185 lbs x 8
185 lbs x 8


Leg Extensions 4 sets

This gym had a bunch of forearm and grip things so we did some forearms for like 20 mins after. Will be buying some of these handles for myself.

[Gibb1991]

Theres a missing workout. It wasn't great, worked up to 225 lbs on squats again for a set of 6 but felt like I was gonna hurt myself and backed off and did leg press and rows. Nothing special

Today

Dead Lifts
135 lbs x 8
185 lbs x 5
235 lbs x 3
235 lbs x 2 >>> 195 lbs x 4
195 lbs x 7
195 lbs x 6
195 lbs x 6

Incline DB Bench
30s x 20
45s x 20
65s x 15
65s x 10
65s x 8 >>> 45s x 10

Dips
BW x 10
BW x 9
BW x 9
BW x 9

Close Grip Bench
95 lbs x 10
95 lbs x 10
95 lbs x 10
-Didn't have wrist wraps and I find this exercise very painful on wrists without them. So will bring them next time.

Push Downs
4 sets

SUPERSET Face Pulls
4 sets