Saturday, December 17, 2016

Deadlift Day 12.16.16

Front Squat Singles - 1RM Testing
45x8
65x5
85x2
90x1
95x1
100x1
105x1
110x1
115x1
120x1



Deadlift with Trap bar - 1RM Testing
115x1
125x1
135x1
145x1
155x1
165x1
175x1




I'm pretty sure it was a 45 pound trap bar, I compared to a 45 lb plate and they weighed about the same :/


Conventional Deadlift
15x140x1 1 minute rests



Banded pull - Skipped, no bands yet

Seated leg curl
3x75x12

Seated Calf Raise
3x70x15

abs: 100 reps - ran out of time, will do tonight!

What I learned about myself today:

1. I'm stronger than I think
2. I'm a wimp about failing. I thought I would get to a point when I would legit fail, but I didn't (couldn't bring myself to?). Maybe I started too low. Ran out time. I have all the excuses in the book....

Decline Bench Day 12.15.16

Close grip decline bench
45x8
55x8
65x5
75x6
80x6


Over head press - 1RM Testing

45x5
55x3
65x1
70x1
2x75x1 (missed recording the first one!)




close grip cable pull down
75x12
2x80x12

rear delts (Bent over DB raise)
3x10'sx12

hammer curls
3x10'sx12

shrugs
50x12
2x60x12

Crunches
4x15

Air bike
2x20

Squat day, December 13, 2016

Back squat
45x8
55x8
65x5
75x3
85x1
6x105x2

Close stance
3x65x6
These were AWKWARD for m

Wide stance
2x55x6


Seated leg curl
60x12
2x75x12

Toe raise (seated calf raise)
90x12
2x70x15

Weighted crunch
3x8x15

Air bike
3x20 reps

Friday, December 16, 2016

Powerlifting

I can't fucking believe this country elected a pussy grabbing billionaire with Putin's hand up his ass.

I. Can't. Even.

So, instead, I hired a powerlifting coach to critique my form and help me get stronger.

Bench Day, December 11, 2016

Bench press
barx8 -didn't press record 
55x8
65x5
75x3
85x1
95x3 -failed 4th rep
95x2 - second rep barely came up and of course I wasn't recording 
85x8 for the 3rd set. 
50x3
55x3
60x3
65x3


Flat DB bench
10'sx35
2x20x35

Wide grip cable row
50x12
2x60x12

bent over side raise
3x10'sx12

hammer curls with dumbbells
10'sx12
12.5x12
10x12

Barbell Shrugs
30x12
2x50x12

Air bike
3x20

Ball pull-ins
2x15

Crunch
2x10

Stay tuned for more.