Working on speed for lifts

Warm up:

  • Lying resistance  band butt lifts: 4 x 25, red
  • body bar goodmorning: 4 x 25, 3 lbs
  • Hip adduction: 4 x 25, 40 lbs

Workout:

  • Conventional deadlift: 2 x 4 reps (was aiming for 5-6) 215 lbs
  • Conventional deadlift: 2 x 3 (was aiming for 5-6) 230 lbs
  • Barbell back squat: 4 x 5-6, 155 lbs
  • barbell back squat: 4 x 5-6, 170 lbs
  • Barbell front squat: 4 x 8-10, 75 lbs
  • Box squat: 4 x 8-10, 155 lbs

Cardio Session

  • Spin bike: gear 3, rpms 90+ for 20 minutes 
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Chest day gains

Warm up:

  • One arm bentover DB row: 4 x 25, 10 lbs
  • DB lateral raises: 4 x 25, 10 lbs
  • Triceps extension machine: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 4 x 6-8 (70%) 85 lbs
  • Barbell bench press: 4 x 6-8 (75%) 95 lbs
  • Barbell bench press (wide grip): 4 x 8-10, 75 lbs

Supersets:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • EZ bar curls: 4 x 8-10, 40 lbs

Tri-sets:

  • Cable overhead triceps extension: 4 x 25, 50 lbs
  • DB front raises: 4 x 8-10, 30 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio session:

  • Stationary bike: 20 minutes, resistance 15 and rpms staying between 40-50 

 

Current Weight: 155.6 lbs

body fat %: 22.0

BMI: 23.6

Tried my bench press max

Today I wanted to try my max 125 lbs to make sure it was still the max, and I didn’t lose strength, and thankfully I did it! now I obviously want to increase it, but I needed to make sure I was still capable of lifting this weight. Bench is my weakest of the three lifts, always has been, so I would especially hate starting over with it. 

Warm up:

  • Resistance band reverse fly: 4 x 25, green
  • Resistance band chest press: 4 x 25, green
  • resistance band triceps kickback: 4 x 25, green

Workout:

  • Barbell bench press: 3 x 1-2, 120 lbs
  • Barbell bench press: 1 x 1, 125 lbs

Tri-sets:

  • DB chest press: 3 x 6-8, 90 lbs
  • Cable triceps kickback: 3 x 6-8 each arm, 30 lbs
  • DB reverse fly: 3 x 6-8, 40 lbs

For some reason I felt sickly, like I wanted to vomit, so I only did 2 sets of each instead of 3. 

Tri-sets:

  • kettlebell alternating shoulder press: 3 x 6-8, 8kg
  • DB incline reverse fly: 3 x 6-8, 30 lbs
  • Medicine ball overhead triceps extension: 3 x 6-8, 10 lbs

I started in on my cardio workout but I was so tired that I fell asleep on the stationary bike within 8 minutes of starting, so I decided to call it quits. I couldn’t function being that tired. 

Gassed out on deadlifts

Warm up:

  • EZ bar goodmorning: 4 x 25, 20 lbs
  • Hip abduction: 4 x 25, 50 lbs
  • Resistance band clamshell: 4 x 25 each leg, red band

Workout:

  • Conventional deadlift: 3 x 1 (85%) 260 lbs
  • Conventional deadlift: 3 x 1 (90%) 275 lbs
  • Barbell back squat: 3 x 2 (85%) 190 lbs
  • Barbell back squat: 3 x 2 (90%) 200 lbs
  • Box squat: 3 x 5, 185 lbs

Superset:

  • Seated leg extension: 3 x 5-6, 80 lbs
  • Seated leg curl: 3 x 5-6. 70 lbs

Superset:

  • Smith machine vertical leg press: 3 x 5-6. 295 lbs
  • Kettlebell swings: 3 x 5-6, 16 kg

Cardio Session:

  • Stair climber: 20 minutes, level 6 for 15 min & level 7 for

Bench is my weakness

Warm up:

  • resistance band pull apart: 4 x 25, green
  • DB triceps kickback: 4 x 25, 10 lbs
  • Lat pulldown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 3 x 3, 105 lb (85%)
  • Barbell bench press: 3 x 2, 110 lbs (90%
  • Barbell push press: 3 x 5, 80 lbs

Superset:

  • DB one arm bentover row: 3 x 6, 35 lbs
  • Cable triceps push down (rope attachment) 3 x 6, 80 lbs

Superset:

  • Cable face pull: 3 x 6, 70 lbs
  • DB chest press: 3 x 6, 60 lbs

Cardio Sess:

  • Stair climber: 20 minutes, level 5 for 15 min, level 6 for 3 minutes, and level 7 for 2 minutes 

Squats weren’t having it today

We all have suffered those moments where one day we are killing it & the weights feel light, and the next day, it feels like even the lightest of weights feel heavy. That was my today — everything felt heavier & I couldn’t necessarily pinpoint why, but I think a lot of it has to do with the fact, I head to the gym after working 8 hours on third shift (lack of sleep) and the other being I am dehydrated quite often (not getting enough liquids) in my system before performing my workouts. The tiny bit could have been the fact my body was still somewhat sore or stiff — even after warming up. Whatever the reason code, it was quite annoying to say the least. 


I did conventional deadlifts — for a firstie since taking that personal time off from the gym & it felt good to lift what I lifted for light speed work, but I still felt slower and weaker in this lift, especially during the 70 percent of my 1RM range — I noticed it more. I did what I could manage today and ended the workout with some surprise cardio session & re-weighed and measured myself (read down below for details).


Warm up:

  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs
  • Lying hip rotation stretch: 4 x 25 each side
  • Glute bridge: 4 x 25

Workout Sess:

  • Conventional deadlift: 3 x 6, 200 lbs (65%)
  • Conventional deadlift: 3 x 4, 3, 2 @ 215 lbs 
  • Barbell back squat: 3 x 6, 145 lbs 
  • Barbell back squat: 3 x 4, 160 lbs
  • box squats: 3 x 10, 160 lbs

Superset:

  • Barbell OHS: 3 x 10, 45 lbs
  • Box steps ups: 3 x 10

Superset:

  • Kettlebell single leg deadlifts: 3 x 10, 10kg each leg
  • Clam shell w/ resistance band: 3 x 10 each leg, red band

Cardio Sess:

  • Stair climber: 20 minutes total. 15 min at level 4, 3 min @ level 5, 1 minute @ level 6 and 1 minute @ level 7. Burned 194 calories.

Simple workload, I have been doing sets of 3 instead of 4-5 because I want to gradually increase my strength back up to normal levels, & I don’t want to put too much on myself when I am getting off work in the morning — because I am exhausted and my body feels on overload not having rested beforehand, so I am keeping it at 3 for a while and will crank things up again in another month or so, pending results. 


New updates on weight & measurements: 

Current weight: 154.8 lbs

Body fat%: 22.8

BMI: 23.4 

Since August 8th– I have lost a total of 5.2 lbs 😀 now I have another 5 lbs to go before I hit my goal of 150 lbs but I still want to work in losing bf percent below 20. 




Light Bench & A blooper

You are probably wondering what the “blooper” was, well I caught it on video, check it out here (it is at the end) & hopefully this will give people a lesson on benching 101 not to do, lol first time for everything, as they say. 

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • DB bentover reverse fly: 4 x 25, 10 lbs
  • cable triceps kickback: 4 x 25, 20 lbs, 10 lbs 

Workout:

  • Barbell bench press: 3 x 6-8, 80 lbs (65%)
  • barbell bench press: 3 x 6-8, 85 lbs (70%)

Tri-sets:

  • DB incline chest press: 3 x 10, 50 lbs
  • DB bentover reverse fly: 3 x 10, 30 lbs
  • DB Triceps lying triceps extension: 3 x 10, 20 lbs

Tri-sets:

  • EZ bar skullcrushers: 3 x 10, 30 lbs
  • DB chest press: 3 x 10, 60 lbs
  • DB alternating bicep curls: 3 x 10, 50 lbs

Supersets:

  • Lying DB fly: 3 x 10, 30 lbs
  • Med ball slams: 3 x 10, 10 lbs