Thursday, February 16, 2017

Bench Day, Tuesday, February 14

Happy Valentine's Day!

Warm Up Bench
45x8
55x5
65x3
75x1

Paused Bench, Medium Grip
85x1
90x1
95x1
100x1 - had trouble actually pausing
100x1

Wider Grip paused Bench
85x1
95x1
105x1



Dbl bench press
10's x 35
2 x 20's x 25

Facepulls
2x50x12
60x12

Hammer curls
2 x 17.5's x 12
15's x 12

Barbell Shrug
3x80x12

T-bar wide grip row
3x45x12

Bosu crunch
3x10x15

Reverse crunch
3x10

Plank
36 seconds
46 seconds

Deadlift Day, Thursday, February 16

Front squat
45x8 65x10 (#squattostopsuicide)
85x5
105x3
115x1
125x3


Trap Deadlift, raised handle
135x3 155x1
175x1
185x3



Deadlift
12x170x1



Banded Dead
3x145x2



assistance - ran out of time. Will do calf raises at home, bridges and maybe GHR's if I can find some leverage, and of course abs. I promise!

Today I did a set of 10 squats to support a friend's awareness campaign, #squattostopsuicide. If you have time to do 10 squats - bodyweight, back squats, front squats, goblet squats, whatever, please do so. She lost her brother to suicide less than 18 months ago, and today would have been his 38th birthday.

Squat Day, Monday, February 13

Warm up
45x8
65x5
85x3
105x1
115x1
125x1
 
 

Working sets
3x140x2

Close stance
3x100x6

paused
3x95x3

wide stance
2x65x10
 
 

Seated leg curl
3x95x12

Seated calf raise
3x80x15

Weighted crunch
3x10x15

Reverse crunch
3x10

Weighted hypers
3x10x10

Plank
45 seconds

Friday, February 10, 2017

Accessories Day, February 10

Guess what! I worked out! Woop woop! I actually felt pretty human yesterday and was bright eyed and bushy tailed this morning. My coach told me he would write me up a program quickly if I actually got up and went to the gym, and I did!

Accessories Galore Day

Wide Grip Lat Pulldown
3 x 75 x 12

Straight arm Pulldown
40x8
2x35x12

Face Pull
30x12
40x12
50x12

Barbell Shrug
3x80x12

Standing dumbbell press
3 x 15's x 12

Seated Leg Extension
75x12
80x12

Seated Leg Curl
90x12
2x95x12

Seated Calf Raise
3x80x15

Romanian Deadlift
3x95x12

Weighted Hyperextension
3x10x12

Weighted Crunches
3x10x15

Reverse Crunches
3x10

Plank
45 Seconds

Did a little extra butt work, because I never do. Glad I didn't push it any sooner though, I felt great today on my way to the gym, but the workout tired me out. On the mend though and I can't wait for next week! Wade told me to eat well this weekend and hydrate lots. That's my plan! Maybe I'll cut next week... LOL

More snow though...

My walk to the gym



My walk from the gym to the bus stop


It's supposed to start storming again late next week. For over a week. We don't need any more snow!

Thursday, February 9, 2017

Sorry - no workouts this week :(

Caught a cold, and I've been somewhat lazy. I mean, I know I'm supposed to rest, but tomorrow marks a week out of the gym.

Going to do this week's planned workouts next week, with a possible light workout tomorrow.

Trying to be more consistent, mostly with posting!

Thursday, February 2, 2017

Deadlifts, February 2, 2017

Front squat
45x8
65x5
85x3
105x1
115x1
125x1
135x1



Not super satisfied with depth on the 135, but I wasn't interested in trying again, still had a lot of work left in this workout!

Trap, raised
135x3
155x1
175x1
190x1


Deadlift
15x160x1



Banded Deads
3x135x2 (heavier band!)



Kept forgetting they were doubles LOL

Seated Leg Curl
3x95x12

Seated Calf Raise
3x80x15

Air Bike
3x20

Crunches
2x10

Reverse Crunch
2x10

Played around with "setting my lats" today, i.e. slight theatrics Hahahah I think I did okay with calories yesterday, today should be fairly easy, and then tomorrow and Sunday will be hard, especially since I eat at our restaurant. No complete knowledge over ingredients or a scale to weight.

I also noticed that I'm not always celebrating my PR's. That's because every other week I'm instructed to hit a PR, which says to me, I haven't actually hit the limits of my strength. I guess when I start missing those, I'll record PR's and when I set new ones.

Next week I have to travel to Tahoe, in a likely snowstorm. Figuring out my workouts. I can get a workout in Monday am if I get there early enough, but can't commit to Tuesday. Neither can I commit to Saturday due to work schedule. I think I am going to try for Sunday, Monday, Thursday, Friday. I'll have to go into work late on Sunday though, since it's Superbowl Sunday immediately after work. I'm such a slacker.