Thu. 4/27/17 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x30 Seated Calf Raises 3x10 Seated Rows 3x30 Shrugs
Yesterday.... 10 sets of 10 One-Arm Kettlebell swings 5 sets of 1 Kettlebell TGU Today..... Waterrower time
Squat Ladders Cable Wood Choppers Incline DB Curls Standing Cable Curls Preacher Curls Seated French Press Captain Chair Leg Lifts Worked hard, the sweat was pouring off me by the second set of squats. Went 135, 185, 225, 275, 315, 275, 225, 185, and 135. Kicked my butt right out the gate...
104 push-ups in five sets prior to showering and going out for Chinese with Herself. Outdoor seating. Finest kind.
Mon. 5/1/17 3x30 Dips 3x12 Preacher Curls 3x10 Concentration Curls 3x10 Hammer Curls 3X30 Tricep Pushdowns 3x30 Seated Calf Raises
Tue. 5/2/17 3x30 Dips 3x10 Pectoral Flyes 3x12 Decline Chest Press 3x10 Lat Pulldowns 3x30 Shrugs 3x30 Calf Raises
Wed. 5/3/17 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x12 Leg Curls 3x30 Calf Raises 3x15 Seated Dips
Squats HS ISO Low Row Long Pull Cable Row HS ISO Front Lat Pull Down Lat Pull Downs Cable Face Pulls Was planning on dead lifts, but the platform was occupied by 5 guys and they were in no rush. I went to squats instead and am glad I did because I was able to up my personal best to 355lbs x 3, an increase of 40 lbs.
Squats Standing Calf Raises Bench Press Pec Deck Flies Pullovers Overhead Plate Lift Still feeling good regarding the 355x3, I decided to try for a 1RM today and made 385lbs / 174,5 kg on the Smith Machine. I will have to start using the squat rack, but without a spotter I prefer the safety of the smith machine. Still feeling good. Also managed to break 200 lb on the bench press for the first time in probably 30 years with 205 x 3. Still not 2 plates, but getting closer.
After Wednesday's workout we went "easy" today. Deadlift ladder 1-10 x 285 Bench ladder 1-10 x 155 1 Deadlift immediately followed by 1 bench. Then 2 and 2 going up to 10 and 10
Incline DB Curls Seated Hammer Curls Cable Curls reverse grip cable curls Triceps Push Downs Reverse Grip Triceps extensions Seated French Press Farmer Walk
BACK, BICEPS & ABS Weighted V Bar Pull Ups: 35/8...35/6 Body Weight Pull Ups: 10...9 Body Weight Chin Ups: 8...8 Stability Ball Crunches: 50...40...30 Weighted Incline Sit-ups: 22/15...22/12 All CKC exercises today !!! I'm trying to do more exercises were I move myself rather than moving an object. I'm not as functional as I used to be and I have to get back to that !!!
Mon. 5/8/17 3x30 Dips 3x12 Preacher Curls 3x10 Concentration Curls 3x30 Tricep Pushdowns 3x25 Overhead Dumbbell Press 3x30 Calf Raises
That is what got me to the gym for the first time since high school (almost 30 yrs ago) and doing stretches that I have never done. I know I am getting older, but I want to keep my range of motion and as much of my ability as I can....