I'm in the range of 171-172lbs. Any noteworthy gains I make are always accompanied by weight loss (and I still have a little bit to lose around the waist.), so I expect to be down to 170lbs. a year from now.
Man, I must have blasted my shoulders yesterday, heh. It's cool. I'm moving up to 40's on shoulder presses.
5/7 .35 miles in 5 minutes Bench Press 137 pounds 1x10 190 pounds 1x10 225 pounds 1x10 195 pounds 1x10 190 pounds 1x10 Incline Bench Press 137 pounds 1x10 142 pounds 1x10 147 pounds 1x10 152 pounds 1x8 157 pounds 1x7 Dumbbell Bench Press 70 pounds (each) 1x9 65 pounds (each) 1x10 65 pounds (each) 1x7 Incline Dumbbell Bench Press (3) 50 pounds (each) 1x10 50 pounds (each) 1x8 45 pounds (each) 1x8 20 pounds (each) 1x10 (Drop Set) Cable Flys (Lower Chest) 60 pounds (total) 1x10 50 pounds (total) 1x10 40 pounds (total) 2x20 Decline Bench Press 45 pounds 1x20 (Close Grip) 107 pounds 1x5 (Close Grip 107 pounds 1x6 107 pounds 1x8 Skullcrushers (Wide Grip) 50 pounds 3x12 Dips 1x16 2x13 One-Arm Cable Pushdowns 10 pounds 1x15 20 pounds 1x10 15 pounds 1x11 Dips 3x10 .56 miles in 10 minutes Was lighter then usual at 186 pounds instead of 188 pounds. So it is epic that I was able to rep out 225 for 10! A year ago my one rep max was 217 and could probably only do 160 for 10. So the progress for that keeps going up.
Active day. Did a little early tanning, then cut the grass and washed the car. Finally, sun walked for somewhere around 90 minutes.
5/8 .34 miles in 5 minutes Alternating Dumbbell Curls 40 pounds (each) 2x10 35 pounds (each) 3x10 One-Arm Dual Pulley Lat Pulldowns 75 pounds 1x12 80 pounds 1x11 85 pounds 1x10 75 pounds 2x12 Seated Hammer Curls 20 pounds (each) 1x15 25 pounds (each) 1x13 30 pounds (each) 3x10 20 pounds (each) 1x8 (drop set) 5 pounds (each) 1x12 (drop set) Hammer Strength Rows 250 pounds 3x10 255 pounds 2x10 180 pounds 1x10 (drop set) 90 pounds 1x10 (drop set) 70 pounds 1x12 (drop set) 5 pounds 1x12 (drop set) Pronated Barbell Curls (Ex-curl) 50 pounds 5x10 Barbell Holds 227 pounds 30 seconds 227 pounds 29 seconds 227 pounds 27 seconds Pronated Barbell Wrist Curls 40 pounds 3x10 30 pounds 2x10 Supinated Barbell Wrist Curls 70 pounds 3x10 60 pounds 2x10 At the end of my workout I was only 184 pounds. I have not been this light since July/August of last year. Unsure why but whatever.
I got in an another hour of walking before it got dark last night. It was quite exhilarating. I'm feeling it now, though. The middle section of my body is completely dead and stiff.
Cycled 15k this morning then my work out before lunch; 10 minutes warm-up on the rowing machine 4 x 15 squat thrusts with kettle bell (16kg) 4 x 15 kettle bell swings (16kg) 4 x 12 Balance board push ups 4 x 12 Bar bell curls (50kg) 4 x 10 Burpees 4 x 10 Pull-ups 4 x 10 Dips 3 x 30 second plank 3 x 15 Back raises 3 x 20 raised leg crunches Despite the heat (26 degrees C) I was feeling pretty good. still had some strength to spare, so... 5 minutes of horse riding stance, arms extended with 3kg weights 100 x straight-fisted single punches in horse riding stance 30 x straight-fisted double punches in horse riding stance 15 minutes of sets in horse riding stance (at this point, my legs gave out) Worked the heavy punch-bag for about 15 minutes I still have a 15k ride on my to go through on the way home today. I'm not entirely sure my body's going to be ok with that
Went for an early session today with power biceps. I went as heavy as I could. The next six months are going to be an all-out brawl over that 1/2 inch.
5/9 .61 miles in 10 minutes Squats 135 pounds 1x10 230 pounds 1x10 285 pounds 1x3 320 pounds 1x1 355 pounds 1x1 360 pounds 1x0 Deadlift 225 pounds 1x5 315 pounds 1x3 390 pounds 2x0 275 pounds 1x5 Hammer Strength Leg Extensions 100 pounds 5x10 50 pounds 1x10 (drop set) 00 pounds 1x10 (drop set) Hammer Strength Leg Curls 55 pounds 1x12 60 pounds 1x12 65 pounds 1x12 70 pounds 1x10 20 pounds 1x10 (drop set) 5 pounds 1x12 (drop set) 0 pounds 1x15 (drop set) 60 pounds 1x10 20 pounds 1x10 (drop set) 5 pounds 1x12 (drop set) 0 pounds 1x15 (drop set) Stretching .64 miles in 12 minutes First new Squat max since December because of injury. By the time I got to Deadlifts I had nothing left in the tank. 1 rep max Bench Press: 287 pounds Squat: 355 pounds Deadlift: 385 pounds
In the 90s, I remember doing 6 full squats @ 130 kgs (so 286 lbs) while weighing about 140 lbs. That's all I remember!
Trying to think of something different I can do tonight... I wonder how my upper body and arms would respond to hitting a punching bag for about half an hour. I don't know if I can generate a whole lot of power with these obliterated legs...
I was hoping to road bike 30K but I broke a spoke in my rear wheel, so I had to turn around and go back home. Ended up doing only 15.6K. Then I ran 1K with my daughter at school.
Holy crap though at only 140 pounds that is really impressive. At the moment I can do 10 reps with 277 pounds. When I did 3 reps of 285 to get loose for the 355 max I felt that it was light enough that hopefully could get 8-10 reps if I gave it everything I got. But I wanted a new 1 rep max so I saved it for another time. Hopefully I am in the mood next leg day to attempt a new 10 rep max.
