Squats Standing Overhead BB Press Standing Calf Raises Shrugs 6 way shoulder slides Crunches Captain Chair Leg Lifts
Wed. 7/12/17 3x12 Preacher Curls 3x12 Cable Curls 3x30 Tricep Pushdowns 3x10 Lat Pulldowns 3x30 Seated Calf Raises
Straight Arm Lat Pushdowns Lat Pulldowns Cable Face Pulls Long Pull Cable Rows HS ISO Low Rows T-Bar Rows Shrugs 6 way shoulder slides Overhead Plate Lifts The gym was packed today. Good workout, but had to jump around and substitute some exercises to keep moving.
Bench Press Standing Overhead Press Seated Dips Farmers Carry Captain Chair Leg Lifts Asked for a spot today on the bench press. The guy spotted me but then helped with my form and technique spending about 15 minutes of his time with me. I did a few more sets and with just a few minor tweaks, I was able to increase my personal best by a few pounds and reps (245lbs x 2). It will take a little time, but I should be able to make some more progress shortly. Feeling good.
CHEST & TRICEPS Incline DB Press (30 degrees): 95/5 and 90/6 Weighted Dips: 50/10 and 50/8 Pectoral Fly: 190/10 and 190/9 Cable Triceps Press: 90/12 and 90/8 Very good workout today. I decided to go with DB presses first instead of dips to change things up. I used the single-pulley cable station (same as lat pulldown station) for my triceps presses. I prefer this to the multi-pulley system were you see most people do crucifix curls and cable flies. I also used lifting straps on DB presses and triceps pressdowns and I really liked it. My grip was much better, which in turn helped my certainty and confidence !!!
BACK & BICEPS Lat Pulldowns: 200/8 and 200/6 DB Rows: 120/10 and 120/8 Barbell Curls: 85/10 and 85/8 V Bar Pullups: 10 and 8 Absolutely killer workout today. I was in the zone the whole time. The only thing I am going to change is the barbell curls. After doing them today, I remember why I cannot stand them. I will be going back to DB curls next week for sure. Now it's time to slam down a post workout recovery shake !!!
Commuted by bicycle this morning. 12.5 miles in 55 minutes carrying a 40 lb pack. Great start to the day.
Mon. 7/17/17 3x30 Dips 3x15 Dumbbell Press 3x15 Dumbbell Flyes 3x12 Lat Pulldowns 3x30 Seated Calf Raises
Well, I banged 'em out last night. I swear to God I'm gonna find that Limey wench and strangle her. "Rest now"
SHOULDERS & TRAPS Standing BB Press: 125/7 and 125/5 DB Shrugs: 130/15 and 115/12 Standing DB Press: 50/10 and 50/8 Cable Shrugs (per side): 82/15 and 85/15 This was a great workout. Obviously I used lifting straps to hold onto the 130 pound DBs. Even with straps, it was very difficult. I also used straps for the standing DB presses. Time to take a day off from lifting to let the body heal a bit !!!
Thu. 7/20/17 3x12 Leg Press 3x30 Calf Raises 3x12 Lat Pulldowns 3x10 Rear Delt Flyes 3x30 Tricep Pushdowns
Been doing some simple body weight exercises the past few weeks (jump rope, pull ups, push ups, squats, inverted rows). Also been doing the banana/milk/plain yogurt diet. It does fill me up and I've lost about 3 pounds of gut over the past week. That's most meals and snacks -- I allow one regular meal of whatever I want, though that still tends toward low carb. Calories have hovered between 1600-2000 daily. Never have been a believer is strict CI-CO and that's only a rather slight calorie deficit (depending on which source you check) but I guess something is working. Probably the exercise as much as anything.
I walked in the gym this morning and a guy that helped me with bench came up and said I was hoping I would see you this morning. If you didn't bench yesterday, you are going to bench and increase your max by 10 lbs. He worked with me on form, hand and foot placement, and breathing and I have a new PR of 255 lbs on the bench press today. After stretching my back out, I did 135x8, 185x1, 225x1, 245x1, 255x1, 6 sets 185x3, then 225x2. Feeling good. Straight Arm Lat Pushdown Bench Press Cable Flies Overhead Plate Lifts Captain Chair Leg Lifts *Edit... Added an hour on my bike this afternoon. It was in the 90s so I didn't push it.