5/31 Deadlifts 135 pounds 1x10 315 pounds 1x10 455 pounds 1x10 455 pounds 1x7 475 pounds 1x3 490 pounds 1x1 510 pounds 1x1 Dumbbell Curls (seated) 50 pounds (each) 5x10 Wide Grip Lat Pulldowns (on knees) 150 pounds 2x12 160 pounds 3x10 Concentration Hammer Curls (seated) 40 pounds 5x10 Neutral Grip Lat Pulldown Machine 210 pounds 3x10 220 pounds 1x10 230 pounds 1x10 Pronated Dumbbell Curls 30 pounds (each) 5x10 Cable Pullovers 150 pounds 3x12 160 pounds 2x10 Barbell Holds 315 pounds 3x15 seconds 315 pounds 1x10 seconds 315 pounds 1x5 seconds Was trash today.
6/3 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 105 pounds (each) 5x10 Incline Bench Press 215 pounds 1x8 225 pounds 1x5 235 pounds 1x4 245 pounds 1x3 255 pounds 1x0 185 pounds 1x10 185 pounds 1x9 Hammer Strength Decline Press 270 pounds 3x10 250 pounds 2x10 230 pounds 1x12 180 pounds 1x8 (drop set) 140 pounds 1x10 (drop set) 90 pounds 1x12 (drop set) Incline Dumbbell Bench Press 75 pounds (each) 2x10 75 pounds (each) 1x9 Pec Deck Machine 150 pounds 3x10 135 pounds 1x12 60 pounds 1x12 (drop set) Cable Fly's (Seated) 60 pounds 2x15 70 pounds 1x12 25 pounds 1x12 (drop set) Cable Pushdowns (rope) 75 pounds 3x12 80 pounds 2x10 40 pounds 1x10 (drop set) 30 pounds 1x10 (drop set) 20 pounds 1x10 (drop set) Supinated Barbell Skullcrushers (ez-curl) 70 pounds 5x10 Dumbbell Kickbacks 45 pounds 3x10 50 pounds 2x10 Overhead Tricep Extension Machine 145 pounds 3x12 160 pounds 2x10 6/4 7:58 Barbell Rows 155 pounds 1x12 185 pounds 1x11 215 pounds 1x10 225 pounds 1x10 240 pounds 3x10 Lat Pulldowns 200 pounds 3x10 190 pounds 2x10 180 pounds 2x10 Deadlifts 285 pounds 1x10 340 pounds 1x10 395 pounds 1x10 420 pounds 1x4 430 pounds 1x2 440 pounds 1x1 Incline Batwing Rows 75 pounds (each) 4x10 Pull Ups 2x11 1x10 Bi-Lateral Cable Pullovers 150 pounds (each) 2x10 130 pounds (each) 1x12 80 pounds (each) 1x10 (drop set) 50 pounds (each) 1x10n (drop set) Hammer Curls (Seated) 55 pounds (each) 3x10 50 pounds (each) 1x11 45 pounds (each) 1x12 25 pounds (each) 1x12 (drop set) Neutral Grip Wrist Curls 15 pounds (each) 3x10 10 pounds (each) 2x10 Concentration Dumbbell Curls 40 pounds 5x10 Unilateral Pronated Dumbbell wrist Curls 15 pounds (each) 5x10 7:00 Karate Class 6/5 8:40 Squats 137 pounds 1x10 227 pounds 1x10 317 pounds 1x10 390 pounds 1x6 410 pounds 1x5 427 pounds 1x1 430 pounds 1x1 345 pounds 1x8 332 pounds 1x10 375 pounds 1x2 Seated Leg Curl Machine 150 pounds 3x10 140 pounds 2x12 Barbell Glute Bridges 115 pounds 3x10 120 pounds 2x8 Leg Extension Machine 250 pounds 3x10 245 pounds 2x12 Vertical Leg Press 360 pounds 3x8 410 pounds 2x6 Hip Abduction Machine 110 pounds 3x10 115 pounds 2x10 Standing Calf Raise Machine 180 pounds 3x12 160 pounds 2x12 Hip Adduction Machine 150 pounds 2x12 150 pounds 1x10 135 pounds 1x12 135 pounds 1x10 Seated Calf Raises 110 pounds 3x10 115 pounds 2x10
6/8 Bench Press 137 pounds 1x8 217 pounds 1x4 287 pounds 1x2 320 pounds 1x1 (pause) 322 pounds 1x1 (pause) 317 pounds 1x1 (pause) 262 pounds 1x9 Incline Bench Press 232 pounds 1x10 Incline Dumbbell Bench Press 100 pounds (each) 1x12 Standing Cable Crunches 100 pounds 3x10 105 pounds 2x10 Cable Rotations 80 pounds 3x10 70 pounds 2x12 Hanging Knee to Leg Raises 3x11 2x10 Bouncy Ball Sit-Ups 5x50 Medicine Ball Twists 12 pounds 5x20 Knee Raises 1x10 1x12 1x15 2x12 6/9 10:00 Bench Press 137 pounds 1x8 225 pounds 1x5 272 pounds 1x10 11:30 Deadlifts 135 pounds 1x10 315 pounds 1x5 475 pounds 1x3 510 pounds 1x2 520 pounds 1x1 500 pounds 1x1 480 pounds 1x2 460 pounds 1x3 405 pounds 2x5 Calf Press Machine 135 pounds 3x12 140 pounds 2x10 145 pounds 1x10 Hammer Strength Hack Squat 140 pounds 1x10 180 pounds 1x10 230 pounds 1x10 270 pounds 1x8
Wow, I have lost so much muscle mass in the 5 years I stopped lifting. I am can BARELY max out at 170. I felt pretty comfortable doing 2 sets of 135 today, though.
6/10 8:56 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 110 pounds (each) 2x10 105 pounds (each) 2x10 105 pounds (each) 1x9 105 pounds (each) 1x10 (no lockout) Incline Dumbbell Bench Press 90 pounds (each) 3x8 95 pounds (each) 1x6 95 pounds (each) 1x5 95 pounds (each) 1x4 80 pounds (each) 1x8 Decline Bench Press 205 pounds 2x8 190 pounds 2x10 Decline Press Machine 70 pounds (each) 2x11 75 pounds (each) 1x10 Dumbbell Flys (arms straight) 30 pounds (each) 3x12 Dumbbell Overhead Triceps Extension (seated) 85 pounds 3x10 75 pounds 2x12 Close Grip Bench Press (feet on bench) 205 pounds 1x5 205 pounds 1x4 205 pounds 1x3 210 pounds 1x3 210 pounds 1x2 One-Arm Supinated Cable Pushdowns 30 pounds 3x10 25 pounds 2x12 7:00 Karate Class 6/11 8:15 Barbell Rows 155 pounds 1x12 185 pounds 1x12 215 pounds 1x10 220 pounds 1x10 225 pounds 1x10 Lat Pulldowns 200 pounds 3x10 190 pounds 2x11 Deadlifts 290 pounds 1x10 345 pounds 1x10 405 pounds 1x10 425 pounds 1x3 445 pounds 1x1 Incline Batwing Rows 70 pounds (each) 4x10 70 pounds (each) 1x12 Dual Pulley Lat Pulldowns (On Knees) 300 pounds (each) 3x11 305 pounds (each) 2x10 Dumbbell Curls (Seated) 50 pounds (each) 5x10 One-Arm Cable Hammer Curls 50 pounds 3x10 55 pounds 1x10 45 pounds 1x12 Barbell Holds 320 pounds 1x15 seconds 320 pounds 1x10 seconds 320 pounds 1x15 seconds 315 pounds 2x15 seconds Chin Ups 3x10 7:00 Karate Class 6/12 8:38 Squats 135 pounds 1x10 225 pounds 1x10 315 pounds 1x10 385 pounds 1x7 405 pounds 1x6 420 pounds 1x3 430 pounds 1x1 345 pounds 1x10 335 pounds 1x10 380 pounds 1x1 Seated Leg Curl Machine 150 pounds 3x10 145 pounds 2x12 Leg Extension Machine 255 pounds 3x10 260 pounds 1x10 250 pounds 1x12 Barbell Glute Bridges 115 pounds 3x10 120 pounds 1x10 125 pounds 1x10 Alternating Dumbbell Walking Lunges 60 pounds (each) 5x8 Donkey Kong Calf Raise Machine 220 pounds 3x12 240 pounds 2x10 Standing Calf Raise Machine 180 pounds 3x12 160 pounds 2x13 Hip Adduction Machine 140 pounds 3x15 150 pounds 2x12 7:00 Karate Class 6/13 9:00 Bench Press 135 pounds 1x10 215 pounds 1x8 290 pounds 2x4 295 pounds 2x3 300 pounds 1x2 280 pounds 1x5 Dumbbell Overhead Press (Seated) 70 pounds (each) 5x10 Dumbbell Lateral Raises 40 pounds (each) 5x10 One-Arm Cable Vertical Raises 40 pounds 3x10 45 pounds 1x10 35 pounds 1x12 Reverse Dumbbell Fly's (Arms Straight) 30 pounds (each) 3x11 35 pounds (each) 1x10 25 pounds (each) 1x12 Cable Pushdowns 80 pounds 3x12 85 pounds 2x10 45 pounds 1x10 (drop set) 35 pounds 1x10 (drop set) 25 pounds 1x10 (drop set) Close Grip Bench Press 225 pounds 1x1 225 pounds 1x2 225 pounds 1x3 225 pounds 2x2 Supinated Barbell Skullcrushers (ez-Curl) 80 pounds 2x5 70 pounds 3x10 7:00 Karate Class Earned my purple belt. 6/14 Alternating Dumbbell Curls 50 pounds (each)5x10 Concentration Hammer Curls (seated) 45 pounds 5x10 Pronated Dumbbell Curls 30 pounds (each) 5x11 Cable Curls (laying down) 115 pounds 5x12 Wide Grip Lat Pulldowns 175 pounds 2x10 180 pounds 1x10 185 pounds 1x10 180 pounds 1x10 Supinated Barbell Rows 145 pounds 2x12 155 pounds 1x10 165 pounds 1x10 175 pounds 1x10 Barbell Holds 325 pounds 1x15 seconds 325 pounds 1x12 seconds 325 pounds 1x10 seconds 315 pounds 2x20 seconds Neutral Grip Inward Dumbbell Wrist Curls 20 pounds (each) 3x12 25 pounds (each) 2x10 Lat Pulldown Machine 160 pounds 2x10 145 pounds 1x11 Cable Hammer Curls (rope) 110 pounds 3x10 50 pounds 1x12 (drop set) 6/15 Bench Press 135 pounds 1x10 225 pounds 1x5 290 pounds 1x3 322 pounds 1x1 (pause) 325 pounds 1x1 (pause) 327 pounds 1x1 (pause) 262 pounds 1x12 Leg Raises (arms straight) 5x20 Plate Twists 45 pounds 5x15 Sit-Ups 104 pounds 5x12 Dumbbell Knee Raises (arms straight) 16 pounds 5x8 Planks 45 pounds 5x60 seconds Plate Rotations 10 pounds 5x20
6/17 8:45 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 100 (left)/105 (right) pounds 1x10 105 pounds (each) 5x10 Incline Bench Press 215 pounds 1x5 225 pounds 1x5 235 pounds 1x4 245 pounds 1x1 205 pounds 1x8 195 pounds 1x8 185 pounds 1x8 Cable Fly's (Lower Chest) 140 pounds (each) 2x12 130 pounds (each) 2x12 80 pounds (each) 1x12 (drop set) 60 pounds (each) 1x12 (drop set) 40 pounds (each) 1x12 (drop set) Hammer Strength Decline Press 270 pounds 1x10 275 pounds 1x10 280 pounds 1x10 180 pounds 1x10 (drop set) 140 pounds 1x12 (drop set) 100 pounds 1x15 (drop set) Push Ups 105 pounds 2x7 105 pounds 1x6 Cable Pushdowns 85 pounds 5x10 50 pounds 1x10 (drop set) 40 pounds 1x10 (drop set) 30 pounds 1x10 (drop set) 20 pounds 1x10 (drop set) 10 pounds 1x10 (drop set) Close Grip Bench Press 185 pounds 1x7 190 pounds 1x7 195 pounds 1x6 200 pounds 1x5 205 pounds 1x3 Supinated Dumbbell Kickbacks 45 pounds 5x10 Incline Press Machine 75 pounds (each) 2x11 80 pounds (each) 1x10 Dips 3x12 7:00 Karate Class 6/18 8:15 Dumbbell Rows (Perpendicular to Bench) 105 pounds 5x10 Lat Pulldowns 200 pounds 4x10 190 pounds 1x10 Deadlifts 295 pounds 1x10 350 pounds 1x10 410 pounds 1x5 435 pounds 1x3 455 pounds 1x1 Barbell Rows 155 pounds 1x12 165 pounds 1x12 175 pounds 1x11 180 pounds 1x10 185 pounds 1x10 Dual Pulley Lat Pulldowns (On Knees) 300 pounds (each) 1x12 300 pounds (each) 2x11 300 pounds (each) 1x10 290 pounds (each) 1x12 140 pounds (each) 1x10 (drop set) 100 pounds (each) 1x10 (drop set) 70 pounds (each) 1x10 (drop set) Dumbbell Preacher Curls 40 pounds 5x10 25 pounds 1x12 (non-consecutive drop set) Concentration Hammer Curls (Seated) 45 pounds 3x10 40 pounds 2x12 One-Arm Cable Curls 50 pounds 3x10 45 pounds 2x12 Neutral Grip Inward Dumbbell Wrist Curls 25 pounds (each) 3x10 20 pounds (each) 2x12 Unilateral Pronated Dumbbell Curls 30 pounds (each) 3x10 7:00 Karate Class 6/19 8:55 Squats 135 pounds 1x10 225 pounds 1x10 317 pounds 1x10 387 pounds 1x6 412 pounds 1x5 422 pounds 1x1 422 pounds 1x1 355 pounds 1x8 337 pounds 1x10 Seated Leg Curl Machine 155 pounds 3x10 145 pounds 2x12 Leg Extension Machine 255 pounds 3x10 245 pounds 2x12 Barbell Glute Bridges 117 pounds 3x10 127 pounds 2x10 Alternating Walking Dumbbell Lunges 75 pounds (each) 3x3 Seated Calf Raises 110 pounds 3x10 115 pounds 2x10 117 pounds 2x10 Leg Curl Machine 200 pounds 3x10 Standing Calf Raise Machine 200 pounds 3x10 180 pounds 2x10 160 pounds 1x10 140 pounds 1x12 7:00 Karate Class
I felt pretty good benching at 145 today. I also walked 5 miles just now -- took me 2 and a half hours.
I'm feeling comfortable at benching 160. I did two sets of 5 at 160 and I didn't have any significant issues. I was definitely sore the next day and just did some light arm curls and bent-over rows. I think I'm going to stick with lifting every other day at this point. I'm not really going for MASS; I am looking to tone up and thin out as much as possible. I was always most successful when I was thinner.
I've been following this guys channel recently. WAY too much talk at the start of each video, but once you get past that, he takes you through combinations for beginners, like myself, while still getting a damn good workout. (Skip to 9:30) for explanation and then watch it in action!
Skied 936 kms from January 5th-April 16th, including a winter triathlon (skating/running/skiing) and a ski race. Now I'm juggling between running (228 kms so far, including 3 races with my kids and one solo) and cycling (317 kms so far). I ran my longest distance last Monday with 16 kms.
The information in the video is fairly good. There is only one problem, good fighting comes from practice. You might have the knowledge on how to throw a proper punch, but that doesn't really prepare you for how to anticipate or read another person's movements. If you want to become a good fighter, you really have to sign up at for a boxing club. Getting knocked around a bit is the best way to become proficient with your fists. Plus, actually practicing with other people makes you less afraid of being punched in the face. I did a fair amount of boxing and kickboxing as a kid. I only ever really got good through sparring. Even sparring isn't the same as a real fight.
True dat, but not everyone is looking to become a good fighter. Me? I'm a 40 year old dad who wants to get fit, get stronger and hit the heavy bag hard to work out some aggression. While there are some people at my job I would love to box, I don't foresee it anytime soon. So for guys like me, just getting good at different combinations, using different types of punches, getting my stamina up and de-stressing is plenty good enough.
6/24 8:44 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 105 pounds (each) 4x10 105 pounds (each) 1x9 Incline Bench Press 205 pounds 1x8 215 pounds 1x6 225 pounds 1x5 235 pounds 1x4 245 pounds 1x1 190 pounds 1x10 190 pounds 1x8 135 pounds 1x8 (drop set) Hammer Strength Decline Press 270 pounds 3x10 250 pounds 2x11 235 pounds 1x12 180 pounds 1x8 (drop set) 140 pounds 1x10 (drop set) 100 pounds 1x12 (drop set) Machine Fly's 160 pounds 3x12 170 pounds 2x10 110 pounds 1x10 (drop set) Dumbbell Overhead Triceps Extension (seated) 75 pounds 1x9 75 pounds 3x10 70 pounds 1x12 Close Grip Bench Press (feet on bench) 185 pounds 1x7 195 pounds 1x5 205 pounds 1x4 215 pounds 1x3 185 pounds 1x7 Dumbbell kickbacks 50 pounds 3x10 45 pounds 2x12 Dips 1x20 1x18 1x16 1x14 1x12 7:00 Karate Class 6/25 8:50 Dumbbell Rows (Perpendicular to Bench) 105 pounds 5x10 Lat Pulldowns 200 pounds 3x10 190 pounds 2x12 Deadlifts 295 pounds 1x10 355 pounds 1x10 425 pounds 1x1 435 pounds 1x1 445 pounds 1x1 Pendlay Rows 300 pounds 3x10 305 pounds 1x10 310 pounds 1x3 Dual Pulley Lat Pulldowns (On Knees) 300 pounds (each) 2x12 300 pounds (each) 2x11 300 pounds (each) 1x10 120 pounds (each) 1x10 (drop set) 110 pounds (each) 1x10 (drop set) 100 pounds (each) 1x10 (drop set) Dumbbell Curls (Seated) 50 pounds (each) 3x10 45 pounds (each) 2x10 Concentration Hammer Curls (Seated) 40 pounds 5x10 20 pounds 1x12 (non-consecutive drop set) Unilateral Pronated Dumbbell Wrist Curls 25 pounds (each) 5x10 Supinated Dumbbell Wrist Curls 35 pounds 2x10 35 pounds 3x10 Preacher Curl Machine 90 pounds 1x12 95 pounds 1x11 90 pounds 1x12 40 pounds 1x10 (drop set) 25 pounds 1x10 (drop set) 7:00 Karate Class
6/26 8:45 Squats 137 pounds 1x10 227 pounds 1x10 317 pounds 1x10 387 pounds 1x6 407 pounds 1x4 420 pounds 1x1 337 pounds 1x10 327 pounds 1x10 Leg Curl Machine 210 pounds 3x10 215 pounds 2x10 205 pounds 1x12 Leg Extension Machine 260 pounds 2x12 265 pounds 3x10 250 pounds 1x12 Glute Isolater Machine 60 pounds 3x12 70 pounds 2x10 Alternating Barbell Lunges 115 pounds 1x8 125 pounds 1x8 135 pounds 1x8 155 pounds 2x5 Seated Calf Raises 105 pounds 3x12 110 pounds 3x10 115 pounds 1x8 Standing Calf Raise Machine 220 pounds 2x10 180 pounds 1x12 7:00 Karate Class
7/1 8:06 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 105 pounds (each) 5x10 Incline Dumbbell Bench Press 90 pounds (each) 1x9 90 pounds (each) 3x8 95 pounds (each) 2x6 85 pounds (each) 1x10 Cable Fly's (Lower Chest) 140 pounds (each) 2x12 130 pounds (each) 2x12 80 pounds (each) 1x10 (drop set) 60 pounds (each) 1x10 (drop set) 40 pounds (each) 1x12 (drop set) Decline Bench Press 205 pounds 1x7 215 pounds 1x7 225 pounds 1x7 235 pounds 1x6 Push Ups 105 pounds 1x3 105 pounds 1x9 105 pounds 1x8 Cable Pushdowns 75 pounds 5x12 40 pounds 1x10 (drop set) 30 pounds 1x10 (drop set) 20 pounds 1x10 (drop set) 10 pounds 1x10 (drop set) Close Grip Bench Press (feet on bench) 185 pounds 1x7 195 pounds 1x5 205 pounds 2x3 185 pounds 1x7 135 pounds 1x7 (drop set) One-Arm Supinated Cable Pushdowns 30 pounds 4x10 25 pounds 1x12 Free Motion Cable Incline Press 60 pounds 1x15 70 pounds 1x15 80 pounds 1x12 90 pounds 2x10 Unilateral Dumbbell Kickbacks 25 pounds (each) 1x20 35 pounds (each) 1x18 45 pounds (each) 3x11 Push Ups 105 pounds 1x10 105 pounds 1x9 7:00 Karate Class 7/2 7:57 Barbell Rows 155 pounds 1x12 185 pounds 1x12 210 pounds 1x10 225 pounds 1x10 240 pounds 1x10 245 pounds 1x6 215 pounds 1x8 Pull Ups 3x12 3x10 Supinated Dumbbell Rows (Perpendicular to Bench) 75 pounds 3x10 85 pounds 2x6 65 pounds 1x12 Neutral Grip Lat Pulldowns (on knees) 165 pounds 1x10 167 pounds 1x10 170 pounds 1x10 160 pounds 2x10 150 pounds 1x10 60 pounds 1x10 (drop set) 40 pounds 1x10 (drop set) Cable Pullovers 150 pounds 2x12 160 pounds 1x12 165 pounds 2x10 80 pounds 1x10 (drop set) Concentration Dumbbell Curls (Seated) 45 pounds 5x10 25 pounds 1x10 (non-consecutive drop set) Unilateral Hammer Preacher Curls 40 pounds (each) 3x10 45 pounds (each) 1x8 40 pounds (each) 1x10 One-Arm Cable Curls 50 pounds 3x10 45 pounds 2x10 Cable Wrist Curls 80 pounds 4x10 Unilateral Pronated Dumbbell Wrist Curls 30 pounds (each) 3x10 25 pounds (each) 2x12 7:00 Karate Class 7/3 8:24 Squats 137 pounds 1x10 227 pounds 1x10 320 pounds 1x10 390 pounds 1x7 407 pounds 1x6 422 pounds 1x3 435 pounds 1x1 355 pounds 1x10 337 pounds 1x10 385 pounds 1x1 Seated Leg Curl Machine 155 pounds 3x10 145 pounds 2x12 One-Leg Leg Extension Machine (#2) 160 pounds 3x10 140 pounds 2x12 Barbell Glute Bridges 120 pounds 3x10 125 pounds 2x8 Cable Lunges 100 pounds 1x10 120 pounds 1x10 140 pounds 1x10 160 pounds 2x5 Donkey Kong Calf Raise Machine 220 pounds 3x10 240 pounds 2x10 Seated Calf Raises 75 pounds 3x15 85 pounds 2x12 Reverse Leg Press Machine 340 pounds 1x10 360 pounds 1x10 380 pounds 1x10 400 pounds 2x10 7:00 Karate Class
7/4 Bench Press 137 pounds 1x10 217 pounds 1x8 290 pounds 2x5 290 pounds 1x4 295 pounds 1x3 300 pounds 1x2 282 pounds 1x4 Barbell Overhead Press (Seated) 142 pounds 1x5 140 pounds 3x6 137 pounds 2x5 Lateral Raise Machine 90 pounds 4x10 80 pounds 2x12 40 pounds 1x12 (drop set) Rear Delt Cable Rows 120 pounds 1x12 130 pounds 3x12 120 pounds 1x12 70 pounds 1x12 (drop set) Dumbbell Vertical Raises (Seated) 35 pounds (each) 4x10 30 pounds (each) 1x12 15 pounds (each) 1x12 (drop set) Close Grip Bench Press 207 pounds 1x8 217 pounds 1x6 227 pounds 1x4 240 pounds 1x3 240 pounds 1x2 Supinated Cable Pushdowns 80 pounds 5x10 45 pounds 1x10 (drop set) 35 pounds 1x10 (drop set) 25 pounds 1x10 (drop set) 15 pounds 1x10 (drop set) One-Arm Dumbbell Overhead Tricep Extension 20 pounds 5x10 7/5 Alternating Dumbbell Curls (seated) 45 pounds (each) 5x12 Hammer Curls 55 pounds (each) 5x10 Pronated Dumbbell Curls 30 pounds (each) 5x11 Pull Ups (angle) 5x10 Standing Cable Rows 50 pounds 1x30 65 pounds 1x25 80 pounds 1x20 95 pounds 1x15 110 pounds 1x12 Hammer Strength Dual Lat Pulldowns 200 pounds 1x12 220 pounds 1x12 240 pounds 1x12 260 pounds 1x10 280 pounds 1x8 Concentration Dumbbell Curls (Seated) 40 pounds 4x10 35 pounds 1x10 Cable Hammer Curls 65 pounds 3x8 57 pounds 1x10 50 pounds 1x12 7/6 Bench Press 135 pounds 1x8 225 pounds 1x4 290 pounds 1x2 320 pounds 1x1 (pause) 330 pounds 1x1 (pause) 340 pounds 1x0 (pause) 325 pounds 1x1 (pause) 265 pounds 1x10 Cable Crunches 215 pounds 3x15 220 pounds 2x12 Cable Rotations 80 pounds 3x10 70 pounds 2x12 Leg Raise Machine 40 pounds 3x20 45 pounds 1x18 50 pounds 1x15 Ab Crunch Machine (arms straight) 110 pounds 3x12 130 pounds 2x12 Dumbbell Knee Raises (arms straight) 30 pounds 3x10 20 pounds 2x10 Kettlebell Twists 40 pounds 5x15 7/7 Deadlifts 135 pounds 1x10 315 pounds 1x10 455 pounds 3x10 477 pounds 1x1 500 pounds 1x1 515 pounds 1x0 Calf Press Machine 140 pounds 3x12 130 pounds 2x12 120 pounds 1x12 Paramount Leg Extension Machine 100 pounds 1x15 110 pounds 1x15 120 pounds 1x15 130 pounds 1x12 140 pounds 1x12 150 pounds 1x10 Pronated Dumbbell Wrist Curls 20 pounds 3x10 20 pounds 1x8
started working at a gym a couple weeks ago since moving, which is cool, saves money on memberships. down to 163 from 167 but my gains are going up. hit a new pr on squats at 410x4 the other day and a new pr on deadlift too at 335x4. feels good but my fuckin chest is still my weakpoint, i'm stuck at a 215x4 for benching which is frustrating as hell. i was looking at my legs the other day and they're like almost disproportionately big. not like, freakishly thicc, but they're definitely my strongest muscle group and it shows. calves have always been bigs but my thighs are like fuckin slabs of beef. my bmi is slowly going down, tummy fat still melting, but it's so fuckin slow. doesn't help i drank a lot of beer in my month off from working out.
