9/8 10:00 Bench Press 135 pounds 1x5 205 pounds 1x5 255 pounds 1x1 295 pounds 1x1 (pause) 305 pounds 1x1 (pause) 315 pounds 1x1 (pause) 11:00 Leg Raises (Arms Straight) 3x20 2x18 Kettlebell Twists 60 pounds 3x15 45 pounds 2x15 Cable Crunches 130 pounds 1x25 140 pounds 1x25 150 pounds 1x25 155 pounds 1x25 160 pounds 1x25 Hanging Knee Raises 3x20 Cable Rotations 50 pounds 2x12 60 pounds 1x10 Sit-Ups (decline) 3x34
Deadlifts 135 pounds 1x10 275 pounds 1x10 425 pounds 3x10 465 pounds 1x1 475 pounds 1x1 500 pounds 1x0 440 pounds 1x1 430 pounds 1x1 Seated Calf Raises 100 pounds 5x10 105 pounds 3x10
only drank like 3-4 times in 2018 but these past two times were since my gains started really improving, which was the past... 2-3 months or so? and the gains are improving from a new workout routine and better diet, not that my diet was super bad but i went from 2-3 cheat days to just 1. anyway those past 2 times i've gotten fucked up i notice i don't feel terrible afterwards. i never got migraines or anything from drinking ever, but now i don't even sleep shitty or feel tired the next morning. i've woken up feeling insanely good. basically what i'm trying to say is being in great shape has made drinking better. is there like a scientific correlation with being in shape and lack of hangover or am i just super lucky? obviously i can't drink a lot and STAY in shape, but the occasional binge won't fuck me up too bad.
9/10 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 105 pounds (each) 3x10 100 pounds (each) 1x8 100 pounds (each) 1x9 Incline Dumbbell Bench Press 85 pounds (each) 1x9 85 pounds (each) 2x8 90 pounds (each) 1x8 90 pounds (each) 1x7 95 pounds (each) 1x4 80 pounds (each) 1x10 Cable Fly's (Lower Chest) 130 pounds (each) 3x12 110 pounds (each) 1x12 70 pounds (each) 1x10 (drop set) 50 pounds (each) 1x10 (drop set) 30 pounds (each) 1x10 (drop set) Decline Bench Press 195 pounds 3x5 Standing Cable Press 150 pounds (each) 1x20 170 pounds (each) 1x20 190 pounds (each) 3x10 Dumbbell Overhead Triceps Extension (Seated) 70 pounds 3x12 75 pounds 2x12 Supinated Cable Pushdowns 70 pounds 1x12 70 pounds 2x11 75 pounds 1x10 65 pounds 1x10 35 pounds 1x12 (drop set) Dumbbell Kickbacks 40 pounds 4x10 45 pounds 1x10
9/11 9:20 Dumbbell Rows (perpendicular to bench) 100 pounds 5x10 Pull Ups 1x11 3x10 1x11 Cable Rows 190 pounds 3x10 180 pounds 2x12 Dual Pulley Lat Pulldowns (On Knees) 200 pounds (each) 1x12 220 pounds (each) 1x12 240 pounds (each) 1x12 260 pounds (each) 2x10 Dumbbell Pullovers 65 pounds 3x10 75 pounds 2x10 Barbell Curls (fixed bar) 110 pounds 5x5 50 pounds 1x12 (drop set) Cable Hammer Curls (rope) 70 pounds 1x12 85 pounds 1x12 100 pounds 112 100 pounds 1x10 120 pounds 1x10 55 pounds 1x12 (drop set) Supinated Dumbbell Wrist Curls 45 pounds 4x10 40 pounds 1x10 Pronated Dumbbell Wrist Curls 35 pounds 1x10 30 pounds 3x10 25 pounds 1x10 7:00 Karate Class
9/12 10:00 Squats 135 pounds 1x10 235 pounds 1x10 325 pounds 3x10 365 pounds 2x3 390 pounds 1x1 Leg Curl Machine 170 pounds 3x12 180 pounds 2x10 110 pounds 1x12 (drop set) 70 pounds 1x12 (drop set) One Leg Leg Extension Machine 100 pounds 3x10 90 pounds 2x11 35 pounds 1x10 (drop set) Alternating Barbell Lunges 155 pounds 1x6 160 pounds 1x6 165 pounds 1x6 Glute Bridges 3x12 Standing Calf Raise Machine 140 pounds 5x12 160 pounds 1x8 7:00 Karate Class 9/13 9:30 Bench Press 135 pounds 1x8 205 pounds 1x8 282 pounds 1x6 302 pounds 1x3 322 pounds 1x1 325 pounds 1x1 287 pounds 1x3 275 pounds 1x4 Barbell Overhead Press (Standing) 150 pounds 1x9 160 pounds 1x4 172 pounds 1x3 185 pounds 1x1 147 pounds 1x5 Dumbbell Lateral Raises 40 pounds (each) 5x10 Unilateral Cable Vertical Raises 50 pounds 1x12 60 pounds 1x12 70 pounds 1x12 80 pounds 2x10 Rear Delt MAchine 110 pounds 3x12 120 pounds 2x10 Close Grip Bench Press 207 pounds 3x8 225 pounds 1x3 225 pounds 1x4 Dumbbell Skullcrushers 40 pounds (each) 3x10 45 pounds (each) 2x8 One-Arm Supinated Cable Pushdowns 25 pounds 3x10 30 pounds 1x10 35 pounds 1x8 7:00 Karate Class
9/14 Deadlifts 135 pounds 1x8 275 pounds 1x4 410 pounds 1x1 577 pounds 1x0 572 pounds 1x0 Alternating Dumbbell Curls 50 pounds (each) 5x10 45 pounds (each) 1x10 Cable Crunches 150 pounds 3x30 150 pounds 2x33 Hammer Preacher Curls 40 pounds 3x10 45 pounds 2x10 35 pounds 1x12 Leg Raises (Arms Straight) 5x20 Pronated Barbell Curls 60 pounds 3x10 70 pounds 2x10 70 pounds 1x8 Plate Twists 45 pounds 5x12 Preacher Curl Machine 100 pounds 3x8 Sit-Ups (decline) 3x20 Pronated Dumbbell Wrist Curls 45 pounds 5x5 Cable Wrist Curls 100 pounds 3x8 90 pounds 2x10
9/16 Deadlifts 135 pounds 1x10 275 pounds 1x10 430 pounds 2x10 430 pounds 1x8 460 pounds 1x1 475 pounds 1x1 490 pounds 1x0 440 pounds 1x0 350 pounds 1x5 Seated Calf Raises 100 pounds 3x12 105 pounds 3x10 110 pounds 2x10 9/17 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 105 pounds (each) 3x10 105 pounds (each) 1x8 100 pounds (each) 1x9 Incline Bench Press 205 pounds 1x8 220 pounds 1x5 235 pounds 1x2 195 pounds 1x10 195 pounds 1x8 185 pounds 1x8 205 pounds 1x3 185 pounds 1x4 (drop set) 155 pounds 1x5 (drop set) 135 pounds 1x6 (drop set) Cable Fly's (Lower Chest) 130 pounds (each) 3x12 90 pounds (each) 1x10 (drop set) 70 pounds (each) 1x10 (drop set) 50 pounds (each) 1x10 (drop set) Decline Bench Press 185 pounds 1x5 185 pounds 1x6 185 pounds 1x8 Push Ups 45 pounds 3x10 55 pounds 2x6 1x10 (drop set) Supinated Cable Pushdowns 70 pounds 3x10 75 pounds 1x10 75 pounds 1x8 50 pounds 1x8 (drop set) 35 pounds 1x8 (drop set) 20 pounds 1x8 (drop set) Dumbbell Overhead Tricep Extension 65 pounds 3x8 55 pounds 2x10 Dumbbell Kickbacks 45 pounds 3x10 40 pounds 2x12 9/18 Dumbbell Rows (perpendicular to bench) 100 pounds 5x10 Pull Ups 1x11 3x10 1x11 Barbell Rows 165 pounds 3x10 175 pounds 1x7 155 pounds 1x10 Wide Grip Lat Pulldowns 160 pounds 3x10 150 pounds 2x10 80 pounds 1x12 (drop set) Bi-Lateral Cable Pullovers 100 pounds (each) 3x12 110 pounds (each) 2x10 60 pounds (each) 1x10 (drop set) Barbell Curls (Fixed Bar) 110 pounds 5x5 60 pounds 1x10 (drop set) Incline Seated Hammer Curls 40 pounds (each) 3x10 35 pounds (each) 1x12 35 pounds (each) 1x10 20 pounds (each) 1x5 (drop set) Pronated Dumbbell Curls 30 pounds (each) 3x10 25 pounds (each) 2x12 10 pounds (each) 1x12
Im almost at 4 months of consistently working out. I’m very proud that ive stuck with it. I look at old pictures and see I didn’t even have a jawline and had a double chin, in my older youtube videos i would breathe heavily just from talking for like 30 seconds, and now i can look at myself in the mirror and really feel confident about myself. Just thought i would share in case anyone needs some motivation
9/19 Squats 135 pounds 1x10 235 pounds 1x10 335 pounds 3x10 375 pounds 2x3 395 pounds 1x1 Leg Curl Machine 180 pounds 3x10 190 pounds 2x10 110 pounds 1x8 (drop set) 80 pounds 1x8 (drop set) 50 pounds 1x8 (drop set) One Leg Leg Extension Machine 105 pounds 3x10 110 pounds 1x8 95 pounds 1x12 60 pounds 1x8 (drop set) Cable Step Ups 50 pounds 1x10 60 pounds 1x10 70 pounds 1x10 80 pounds 2x5 Kettlebell Glute Bridges 30 pounds 5x12 Standing Calf Raise Machine 140 pounds 5x10 160 pounds 2x8 9/20 9:30 Bench Press 135 pounds 1x8 205 pounds 1x8 285 pounds 1x5 305 pounds 1x3 325 pounds 1x1 290 pounds 1x2 275 pounds 1x4 Barbell Overhead Press (Standing) 150 pounds 1x10 165 pounds 3x3 145 pounds 1x8 Dumbbell Lateral Raises (Seated) 35 pounds (each) 5x12 25 pounds (each) 1x12 (drop set) Unilateral Cable Vertical Raises 60 pounds 1x12 75 pounds 1x12 90 pounds 1x12 100 pounds 2x10 50 pounds 1x12 (drop set) Rear Delt Machine 120 pounds 3x10 130 pounds 2x10 70 pounds 1x12 (drop set) Close Grip Bench Press 210 pounds 3x8 225 pounds 2x3 Supinated Grip Dumbbell Skullcrushers 35 pounds (each) 4x10 30 pounds (each) 1x12 Dips 3x25 1x20 1x15 7:00 Karate Class
9/21 Deadlifts 135 pounds 1x8 275 pounds 1x3 410 pounds 1x1 575 pounds 3x0 Alternating Dumbbell Curls 55 pounds (each) 4x10 55 pounds (each) 1x8 Unilateral Hammer Preacher Curls 45 pounds (each) 4x10 45 pounds (each) 1x8 Incline Batwing Rows 105 pounds (each) 1x5 100 pounds (each) 1x5 100 pounds (each) 1x3 Pronated Dumbbell Wirst Curls 25 pounds 3x12 Kettlebell Twists 30 pounds 3x12 Hanging Leg Raises 3x15 Cable Crunches 150 pounds 3x20 Leg Raises (laying down) 3x12 Sit-Ups 3x12 Windshield Wipers (Laying down) 3x10 Hanging Leg Raises 3x10 Cable Crunches 150 pounds 3x10 9/22 Bench Press 135 pounds 1x8 205 pounds 1x4 255 pounds 1x2 295 pounds 1x1 345 pounds 1x0 325 pounds 1x0 320 pounds 1x0 315 pounds 1x0 315 pounds 1x1 This week was going really well until yesterday failing on my 575 deadlift and then failing on 345 on bench press today. To add insult to injury I was able to beat my friend in arm wrestling yesterday but he put up way too much of a fight to my comfort. So I am pretty cranky.
Another birthday, another unprepared (I had only ran 441K this year) homemade marathon with the kids! 42.2K in 04:10:10 (04:13:31 last year). Mission accomplished!
Ran another .8K that night to make it 43K at 43 y.o. Ran 4.1K @ 5:37/K yesterday to get the legs going again.
9/23 Deadlifts 135 pounds 1x10 275 pounds 1x10 430 pounds 2x10 430 pounds 1x6 460 pounds 1x2 475 pounds 1x1 490 pounds 1x1 440 pounds 1x1 405 pounds 1x3
9/28 Barbell Curls 100 pounds 3x10 105 pounds 1x8 110 pounds 1x5 115 pounds 1x4 Alternating Hammer Curls 54 pounds (each) 3x10 59 pounds (each) 2x8 49 pounds (each) 1x11 Pronated Dumbbell Curls (Fat Grip) 29 pounds (each) 4x10 24 pounds (each) 2x12 Concentration Dumbbell Curls (Seated/Fat Grip) 34 pounds 3x10 39 pounds 3x8 Pronated Dumbbell Wrist Curls 34 pounds 4x10 39 pounds 2x12 Supinated Dumbbell Wrist Curls 44 pounds 5x8 39 pounds 1x10 Barbell Holds 185 pounds 3x35 seconds 9/29 Deadlift 135 pounds 1x10 275 pounds 1x10 430 pounds 1x10 455 pounds 1x5 480 pounds 1x3 505 pounds 1x1 420 pounds 1x8 410 pounds 1x5 440 pounds 1x2 315 pounds 1x10 Cable Crunches 150 pounds 5x25 60 pounds 1x10 (drop set) Leg Raises (laying down) 3x50 2x60 Kettlebell Twists 50 pounds 3x10 40 pounds 2x12 Extreme Decline Sit ups 3x15 2x10 Knee Raises (laying down) 5x20 Cable Rotations 50 pounds 3x10 60 pounds 2x10 9/30 Calf Extension Machine 135 pounds 2x10 100 pounds 3x12 75 pounds 2x12 1.02 miles in 6 minutes (treadmill) 0.26 miles in 5 minutes (treadmill)
