Squat
Over Warmup: 133/5, 163/4, 183/3, 243/2, 263/1
Work Sets: 208/16, one minute rest, 208/5 (50% set)
* Same amount of reps (16) on a weight 2 pounds heavier than last time. Happy with the result, considering the week off. However, the set killed me. So much so that I only managed 5 reps on the second set.
Plate Loaded Calf Raises
180/12, 190/10,11
Lying Hamstring Curls
70/20,20,20,20
Bodyweight Lunges
20 right leg, 20 left leg, 20 right leg, 20 left leg
Ab Coaster
20/20,20,20,20,20 (30 seconds rest in between each set)
Thursday, October 17, 2013
Week 42- off; Week 43, Day 1
I had an unbelievable time in California and would definitely love to move there one day. Much food and drink was consumed. Now it is back to the grind.
I played basketball last night, but before that, I did the following small workout:
DB Side Laterals
7.5's/20,20,20,20,20 (30 seconds rest in between each set)
DB Front Raises
7.5's/20,20,20,20,20 (30 seconds rest in between each set)
Squats will occur later on tonight.
I played basketball last night, but before that, I did the following small workout:
DB Side Laterals
7.5's/20,20,20,20,20 (30 seconds rest in between each set)
DB Front Raises
7.5's/20,20,20,20,20 (30 seconds rest in between each set)
Squats will occur later on tonight.
Sunday, October 6, 2013
Week 41, Day 6
Last day of lifting before my week off.
Plate Loaded Calf Raises
180/12,12,12
Squat
Over Warmup: 135/5, 166/4, 186/3, 241/2, 266/1
Work Sets: 206/16, one minute rest, 206/8 (50% set)
* I tweaked my form a bit and it was great. I was strong throughout and each set went really well. In light of my poor performance that last time I did squats, I decided to lower the weight for the work sets and concentrate on form. I'm glad I did. No lower back pain whatsoever and I banged out 16 and 8 reps, respectively. Very happy going into my week off. Great workout.
Lying Hamstring Curls
70/20,20,20,20
Bodyweight Lunges
20 right leg, 20 left leg, 20 right leg, 20 left leg
* Basketball tomorrow. Next lifting session will hopefully be Thursday, October 17. (perhaps a small session on October 16) If I have a chance, I will do some cardio in the hotel gym while away.
Plate Loaded Calf Raises
180/12,12,12
Squat
Over Warmup: 135/5, 166/4, 186/3, 241/2, 266/1
Work Sets: 206/16, one minute rest, 206/8 (50% set)
* I tweaked my form a bit and it was great. I was strong throughout and each set went really well. In light of my poor performance that last time I did squats, I decided to lower the weight for the work sets and concentrate on form. I'm glad I did. No lower back pain whatsoever and I banged out 16 and 8 reps, respectively. Very happy going into my week off. Great workout.
Lying Hamstring Curls
70/20,20,20,20
Bodyweight Lunges
20 right leg, 20 left leg, 20 right leg, 20 left leg
* Basketball tomorrow. Next lifting session will hopefully be Thursday, October 17. (perhaps a small session on October 16) If I have a chance, I will do some cardio in the hotel gym while away.
Week 41, Day 5
I was able to sneak in this small session last night. Squats this afternoon.
DB Side Laterals
15's/10,10,10,10,10,10 (60 seconds rest in between each set)
DB Front Raises
15's/10,10,10,10,10,10 (60 seconds rest in between each set)
DB Side Laterals
15's/10,10,10,10,10,10 (60 seconds rest in between each set)
DB Front Raises
15's/10,10,10,10,10,10 (60 seconds rest in between each set)
Thursday, October 3, 2013
Week 41, Day 4
I decided to flip my OHP & squat days due to my hurting quad. My goal is to squat on Sunday.
Overhead Press
Over Warmup: 67/5, 82/4, 98/3, 123/2, 142/1
Work Sets: 127/13, one minute rest, 127/6 (50% set)
* Really strong work sets. I increased from 12 to 13 reps on the first set and from 4 to 6 on the second. I could have likely done 14 on the first set, but I wanted to leave something in the tank for the second set.
Plate Loaded T-Bar Rows
90/11,11,11,11,11
Hammer Strength Incline Press
140/18, 140/16, 200/8, 180/10, 180/10
* Great workout overall- felt really strong.
Overhead Press
Over Warmup: 67/5, 82/4, 98/3, 123/2, 142/1
Work Sets: 127/13, one minute rest, 127/6 (50% set)
* Really strong work sets. I increased from 12 to 13 reps on the first set and from 4 to 6 on the second. I could have likely done 14 on the first set, but I wanted to leave something in the tank for the second set.
Plate Loaded T-Bar Rows
90/11,11,11,11,11
Hammer Strength Incline Press
140/18, 140/16, 200/8, 180/10, 180/10
* Great workout overall- felt really strong.
Week 41, Day 3
DB Biceps Curls
22.5's/10,10,10,10,10,10 (60 seconds rest in between each set)
Single Pulley Triceps Pushdowns
55/10,10,10,10,10,10 (60 seconds rest in between each set)
I did the above workout after playing basketball last night. During basketball, I collided with someone and injured my quad. Nothing serious, in that I kept playing. However, it is a persistent pain, and I am scheduled to do squats tonight. Not sure how that is going to work- may have to juggle the schedule a little bit.
Since I am going to California early next Wednesday morning, the way I see it is that I have the next 5 days to do three lifting sessions and play a night of basketball. Hopefully, we can accomplish that.
22.5's/10,10,10,10,10,10 (60 seconds rest in between each set)
Single Pulley Triceps Pushdowns
55/10,10,10,10,10,10 (60 seconds rest in between each set)
I did the above workout after playing basketball last night. During basketball, I collided with someone and injured my quad. Nothing serious, in that I kept playing. However, it is a persistent pain, and I am scheduled to do squats tonight. Not sure how that is going to work- may have to juggle the schedule a little bit.
Since I am going to California early next Wednesday morning, the way I see it is that I have the next 5 days to do three lifting sessions and play a night of basketball. Hopefully, we can accomplish that.
Tuesday, October 1, 2013
Week 41, Day 2
Bench Press
Over Warmup: 112/5, 132/4, 152/3, 202/2, 222/1
Work Sets: 202/11, one minute rest, 202/4 (50% set)
Chins
Over Warmup: Bodyweight (BW)/5, 5/4, 10/3, 15/2, 25/1
Work Sets: BW/12, one minute rest, BW/5 (50% set)
Incline DB Press
70's/15, 70's/12, 80's/8, 65's/10
* Everything felt heavy tonight. Despite that, I did increase by 1 rep in each of the first work sets for the bench press and chins. The increase aside, I didn't feel very strong tonight. I would ordinarily call this a minus session, but because I increased I suppose I can't call it that. Ah well.
Over Warmup: 112/5, 132/4, 152/3, 202/2, 222/1
Work Sets: 202/11, one minute rest, 202/4 (50% set)
Chins
Over Warmup: Bodyweight (BW)/5, 5/4, 10/3, 15/2, 25/1
Work Sets: BW/12, one minute rest, BW/5 (50% set)
Incline DB Press
70's/15, 70's/12, 80's/8, 65's/10
* Everything felt heavy tonight. Despite that, I did increase by 1 rep in each of the first work sets for the bench press and chins. The increase aside, I didn't feel very strong tonight. I would ordinarily call this a minus session, but because I increased I suppose I can't call it that. Ah well.
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