Squats: 2x5xBar / 5×110 / 3×165 / 2×220 / 5×275 / 2x5x247.5
Body felt worn out. The top set felt pretty brutal.
Bench: 2x5xBar / 5×70 / 3×95 / 2×120 / 5×147.5 / 2x5x132.5
First day of back-off sets for the bench press. Feels much better doing the back-offs. They were pretty light
Lying Tricep Extensions: 12×30 / 10×30
Not sure if I’m using the same EZ curl bar as the previous time I did these. Will need to ask the coach again what the weight differences are between all the EZ curl bars.
Monday, February 29th, 2016 – 59 deg F, partly cloudy
Squats: 2×5@45 + 5@70 + 3@105 + 2@140 + 3×5@180
Squats were solid. Felt really fatigued last Friday when I was squatting the 175, so I was mentally preparing for today. 2 day rest does wonders for the body.
Benches were full so did 4 sets of db bench press with 35s. No deadlift.
Monday, February 1st, 2016 – 57 deg F, cloudy
Squats: 3x5x45 + 3×50 + 2×75 + 3x5x125
Deadlifts: 2x5x65 + 5×95 + 3×115 + 5×135
Incline DB Press: 10@25 + 10@30 + 10@35
Seated DB Overhead Triceps Press: 10@35 + 10@40 + 10@45
Welcome February! What in the world happened to Wednesday and Friday last week? I’m only in the second week trying to get back into the rhythm of things and already I’m suffering from I-have-a-bs-excuse-not-to-go-to-the-gym syndrome. Anyway…I’m back into it starting today. Benches were being used so I resorted to doing some db presses, incline and overhead extensions.
Squats and deadlifts were a little bit more taxing than usual today. I’m still going up in increments of 10lbs session to session. I think I’m going to definitely feel the heaviness of the quick ramp up in weights very very soon. And soon as in probably within the next week or week and a half.
Friday, January 22nd, 2016 – 29 deg F, cloudy
Squats: 3x5x45 + 3×50 + 2×75 + 3x5x125
Bench: 2x5x45 + 5×50 + 3×70 + 2×90 + 3x5x100
Deadlifts: 2x5x50 + 3×75 + 2×105 + 5×125
Squats were solid. Started with wide grip and progressively narrowed grip. Made sure bar was sufficiently low and ensured bar didn’t creep up coming out of the hole. Took 1 second pause at the top and sucked in air before each rep.
Bench wasn’t too bad. Felt medium heaviness.
Deadlifts were easy. Nice and light still. Focused on form.
Rows: 2x10x75 + 3x5x75
Prowler: 4 + 2
Prowlers sucked the life out of me again. Pushed it with no plates on it this time and did 2 sets of runs. 4 reps back to back then 2 reps back to back. Did 10 reps on the bench again. The weight is still relatively light. Rows got pretty heavy today. Did 10 reps on the first 2 sets then 5 reps on the last 3 sets. Dips were surprisingly easy today. Managed to crank out 6/4/2 reps.
DB Incline Bench: 5×50 + 4x10x50
Rows: 5×70 + 4x10x70
Prowler: 10lbs * 4 reps
Everything was pretty peachy today. That’s until I decided to push the prowler. I was aiming for 5 reps, thinking to myself, “This ought to be pretty easy!” Man was I utterly wrong. My legs were completely obliterated in a matter of 3 minutes flat. I was experiencing all the symptoms of complete exhaustion: head in a daze, jello legs, sucking in air like it was my job.
Other lifts were light. Less soreness overall. Performed high reps on the bench and rows since they were so light.
I’m pretty happy that there’s a prowler at the gym now. The new space below the gym is rarely occupied, so it’s a great place to warm up and push the prowler around.
DB Incline Bench: 3x10x30
Pretty packed gym today. 3 squat racks were all being used. Kindly asked a couple who were squatting if I could work in using an empty bar. Got some confused and/or upset gestures. Seems like the question did not compute properly. Decided to clean the bar off the ground, press overhead and drop the bar behind the neck instead. My right shoulder held up, but I don’t believe any behind the neck pressing movements are the best for them. Nonetheless, I managed to get my core lifts in. The two bench stations were also being used and so I was not able to use them. Instead, I performed incline dumbbell presses.
Squats: 3x5xBar + 5×140 + 3×185 + 2×230 + 5×275 (1)
I’ll say I stalled on these. Better to admit to bad form than pet the ego.
Bench: 3x5xBar + 5×75 + 3×95 + 2×115 + 5/5/2 x 145 (1)
Stalled again. Right chest and arm still dominating on the press.
Rows: 5×135 + 3×135 + 2×135 + 3x3x175
First and second reps of the sets were good.
Will start adding weights once I can get to 20 reps using bodyweight