Broke a toe (like, my 3rd time in the last 6 or 7 years) again on Saturday, still managed to ski 14.5K @ 5:26/K with my gf yesterday.
3/16 7:25 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 112 pounds (each) 3x10 110 pounds (each) 1x9 107 pounds (each) 2x10 Incline Bench Press 240 pounds 1x5 255 pounds 1x4 271 pounds 1x3 275 pounds 1x0 225 pounds 1x4 205 pounds 1x6 190 pounds 1x8 185 pounds 1x9 Decline Press Machine 85 pounds (each) 1x10 80 pounds (each) 3x10 75 pounds (each) 1x12 35 pounds (each) 1x15 (drop set) Cable Fly's (Lower Chest) 120 pounds (each) 3x15 90 pounds (each) 1x10 (drop set) 70 pounds (each) 1x12 (drop set) 50 pounds (each) 1x12 (drop set) Neutral Grip Incline Dumbbell Bench Press 65 pounds (each) 1x10 70 pounds (each) 1x10 75 pounds (each) 1x8 Unilateral Standing Cable Press 130 pounds (each) 1x30 150 pounds (each) 1x20 170 pounds (each) 1x20 Ring Dips 5x10 Unilateral Dumbbell Kickbacks 60 pounds (each) 5x10 Supinated Cable Overhead Tricep Extension 65 pounds 2x12 70 pounds 1x12 75 pounds 2x10 40 pounds 1x15 (drop set) Barbell Skullcrushers (ez-curl) 70 pounds 1x15 80 pounds 3x12 90 pounds 1x10 1:30 2 miles in 13 minutes and 40 seconds (towpath) 3/17 Dumbbell Rows (Perpendicular to Bench) 115 pounds 4x10 115 pounds 1x8 Pull Ups 3x12 1x11 1x10 Unilateral Dumbbell Rows 84 pounds (each) 3x8 74 pounds (each) 2x10 Chin Ups 5x10 Dumbbell Shrugs 74 pounds (each) 5x12 Dumbbell Curls 50 pounds (each) 1x12 50 pounds (each) 1x11 50 pounds (each) 3x10 Hammer Curls 54 pounds (each) 5x10 20 pounds (each) 1x20 (drop set) Concentration Dumbbell Curls (seated) 20 pounds 2x15 (fat grip) 24 pounds 3x12 (fat grip) Dead Hangs 1x25 seconds (fat grip) 1x20 seconds (fat grip) 1x22 seconds (fat grip) 1x20 seconds (fat grip) 1x21 seconds (fat grip) Bodyweight Rows 2x12 (fat grip) 1x18 (fat grip) 1x22 (fat grip) 1x20 (fat grip) 1x12 (drop set) Yesterday was the last day gyms will be open because of the whole virus thing so I was able to get in a good enough chest day yesterday and now with gyms closed I will need to think outside the box. Went to the park today with a bunch of dumbbells and using the pull up bar there I was able to get a full workout that you could barely tell I had limited amount of stuff to work with. So I am pleased how today went all things considered.
At times haha. Megatroptimus post his runs and stuff here but I like to post a good amount of stuff here because why not.
3/19 Bench Press 135 pounds 1x10 225 pounds 1x10 285 pounds 1x8 300 pounds 1x6 310 pounds 1x4 320 pounds 1x3 330 pounds 1x2 300 pounds 1x4 Dumbbell Overhead Press (Seated/No Back Support) 64 pounds (each) 4x8 64 pounds (each) 1x7 54 pounds (each) 2x11 Dumbbell Lateral Raises 34 pounds (each) 5x12 Dumbbell Vertical Raises 24 pounds (each) 3x15 29 pounds (each) 2x13 Pronated Grip Reverse Dumbbell Fly's (Arm's Straight) 20 pounds (each) 3x15 24 pounds (each) 2x12 Close Grip Bench Press 225 pounds 1x8 235 pounds 1x8 245 pounds 1x6 255 pounds 1x6 265 pounds 1x4 Dips 3x25 2x20 Unilateral Dumbbell Kickbacks 50 pounds (each) 5x15 Resistance Bands Overhead Tricep Extension 20 pounds 2x20 30 pounds 3x20 3/20 Barbell Curls 105 pounds 1x10 110 pounds 3x10 101 pounds 1x10 Bent-Over Concentration Hammer Curls 50 pounds 6x10 Alternating Dumbbell Curls 44 pounds (each) 4x10 49 pounds (each) 2x8 Neutral Grip Pull Ups (tree) 6x10 Barbell Rows 185 pounds 3x12 195 pounds 2x10 207 pounds 1x8 Supinated Grip Incline Batwing Rows 50 pounds (each) 6x12 Dumbbell Spider Curls 20 pounds (each) 5x20 3/21 Bench Press 135 pounds 1x8 225 pounds 1x4 285 pounds 1x2 325 pounds 1x1 (pause) 345 pounds 1x1 (pause) 357 pounds 1x1 342 pounds 1x0 (pause) 267 pounds 1x10 Planks 45 pounds 1x1 minute and 15 seconds 45 pounds 1x1 minute and 20 seconds 45 pounds 1x1 minute and 25 seconds 45 pounds 1x1 minute and 10 seconds 45 pounds 1x1 minute and 15 seconds Leg Raises (laying down) 10 pounds 2x12 10 pounds 1x15 10 pounds 1x13 10 pounds 2x15 Sit-Ups 73 pounds 3x20 73 pounds 2x22 73 pounds 1x25 Side Planks 2x20 seconds 2x22 seconds 2x25 seconds Leg Raises (arms straight) 6x20 Unilateral Pronated Dumbbell Wrist Curls 20 pounds (each) 5x20
I bought a 1 year membership 2 months ago. Gyms everywhere are closed until further notice. I was doing so good. Real bummer. I go for walks and I stretch and whatnot but it's nothing like a gym. I imagine plenty of TFW people are in the same predicament
3/22 5.25 miles in 40 minutes and 36 seconds (outside) 3/23 Bench Press 135 pounds 1x10 225 pounds 1x10 281 pounds 1x9 281 pounds 1x10 266 pounds 1x9 250 pounds 1x10 241 pounds 1x10 235 pounds 1x10 Incline Dumbbell Bench Press 89 pounds (each) 2x8 89 pounds (each) 1x7 94 pounds (each) 2x5 94 pounds (each) 1x2 84 pounds (each) 1x6 74 pounds (each) 1x9 Decline Dumbbell Bench Press 74 pounds (each) 2x8 69 pounds (each) 3x10 64 pounds (each) 3x12 Incline Push Ups 3x13 Dumbbell Fly's (feet on bench/arms straight) 29 pounds (each) 3x15 Close Grip Bench Press 225 pounds 2x4 230 pounds 1x4 232 pounds 1x4 235 pounds 1x4 Dumbbell Skullcrushers 50 pounds (each) 5x8 Dips 1x20 2x18 1x15 1x12 Unilateral Dumbbell Kickbacks 50 pounds (each) 5x15 29 pounds (each) 1x10 (drop set) 3/24 Dumbbell Rows (Perpendicular to Handle) 115 pounds 4x10 115 pounds 1x8 Pull Ups 1x10 3x11 1x10 Barbell Rows 205 pounds 2x10 210 pounds 2x9 215 pounds 1x8 Neutral Grip Pull Ups (tree) 4x10 1x9 Supinated Grip Incline Batwing Rows 50 pounds (each) 1x15 50 pounds (each) 3x13 50 pounds (each) 1x12 Barbell Shrugs 135 pounds 5x12 Dumbbell Curls (seated) 50 pounds 1x12 50 pounds 2x11 50 pounds 2x10 Hammer Curls 54 pounds (each) 5x10 Bent-Over Concentration Dumbbell Curls 24 pounds 1x15 (fat grip) 29 pounds 1x15 (fat grip) 34 pounds 3x12 (fat grip) Chin Ups 2x5 (fat grip) 1x6 (fat grip) 2x5 (fat grip) 5x1 (Drop set/fat grip) So did over a 5 mile run on Sunday and then was able to get in a good workout at home today and yesterday.
3/25 Squat 135 pounds 1x10 225 pounds 1x10 315 pounds 6x10 Dumbbell Leg Curl 35 pounds 2x10 35 pounds 1x8 35 pounds 2x12 35 pounds 1x10 Dumbbell Split Squats 70 pounds (each) 1x10 70 pounds (each) 3x8 35 pounds (each) 2x12 Wall-Sits 2x50 seconds 2x55 seconds 1x60 seconds Sumo Deadlifts 275 pounds 1x10 295 pounds 1x10 315 pounds 1x10 335 pounds 1x10 355 pounds 1x5 3/26 Bench Press 135 pounds 1x10 225 pounds 1x10 295 pounds 1x6 308 pounds 1x5 320 pounds 1x4 326 pounds 1x3 332 pounds 1x2 301 pounds 1x5 Dumbbell Overhead Press (Seated) 64 pounds (each) 5x6 59 pounds (each) 1x10 59 pounds (each) 1x8 54 pounds (each) 1x10 Dumbbell Lateral Raises 34 pounds (each) 4x12 34 pounds (each) 2x13 Dumbbell Vertical Raises 34 pounds (each) 5x10 Pronated Grip Reverse Dumbbell Fly's (arm's straight) 29 pounds (each) 3x10 24 pounds (each) 2x15 Close Grip Bench Press 231 pounds 1x8 241 pounds 1x6 255 pounds 1x5 270 pounds 1x3 281 pounds 1x2 287 pounds 1x1 228 pounds 1x10 225 pounds 1x8 Unilateral Dumbbell Kickbacks 59 pounds (each) 5x12 Dips 3x25 1x22 1x20
Haven't been active in a few years and managed to gain back 50 pounds after working so hard to lose 40. Currently waiting on my girlfriend so we can go hit the local fitness trail at my old high school. We both really need to start being more active. And with literally nothing else to do right now, seems as good a time as ever to try and get started again. Hell, she's even considered using her tax refund for gym equipment. I mean full squat rack, olympic bar, 2-300 lbs in plates, a bench and a curl bar. Would be awesome to have but her apartment is really small and I'm not gonna let her keep it here if she's the one financing it. Once we finally sell my house and find a place together it will really come in handy I think.
3/27 8:55 Barbell Curls 105 pounds 1x10 110 pounds 1x10 111 pounds 2x10 105 pounds 1x10 102 pounds 1x10 Hammer Curls 59 pounds (each) 3x10 54 pounds (each) 3x10 Pronated Dumbbell Curls 20 pounds (each) 6x15 (fat grips) Chin-Ups 6x10 Unilateral Dumbbell Rows 80 pounds (each) 3x8 75 pounds (each) 3x10 Resistance Band Lat Pulldowns (on knees) Black Bands 3x30 Wide Grip Pull Ups 2x10 1x9 Dumbbell Spider Curls 34 pounds (each) 3x15 29 pounds (each) 3x15 Supinated Grip Incline Batwing Rows 50 pounds (each) 2x15 50 pounds (each) 1x12 Neutral Grip Wrist Curls 20 pounds (each) 1x15 20 pounds (each) 3x20 20 pounds (each) 1x15 3:15 Dilts 1.07 miles in 7 minutes and 54 seconds 3/28 Bench Press 135 pounds 1x8 225 pounds 1x4 290 pounds 1x2 327 pounds 1x1 (pause) 347 pounds 1x1 (pause) 358 pounds 1x1 337 pounds 1x1 (pause) 270 pounds 1x8 Planks 45 pounds 3x1 minute and 30 seconds 45 pounds 2x1 minute and 20 seconds 45 pounds 1x1 minute and 10 seconds Leg Raises (laying down) 10 pounds 1x12 10 pounds 3x15 10 pounds 2x12 Sit-Ups 80 pounds 2x20 80 pounds 2x22 80 pounds 2x25 Side Planks 1x25 seconds 4x30 seconds 1x25 seconds Leg Raises (arm's straight) 5x20 1x22
3/30 8:50 Bench Press 135 pounds 1x10 225 pounds 1x10 282 pounds 1x10 Dumbbell Bench Press 110 pounds (each) 4x10 110 pounds (each) 1x8 Incline Bench Press 225 pounds 1x5 235 pounds 1x5 245 pounds 1x4 255 pounds 1x1 207 pounds 1x8 197 pounds 1x8 187 pounds 1x8 Decline Dumbbell Bench Press 64 pounds (each) 1x12 75 pounds (each) 3x10 80 pounds (each) 3x10 Decline Push Ups 5x15 Dumbbell Fly's (arm's straight/feet on bench) 29 pounds (each) 2x15 34 pounds (each) 1x12 Close Grip Bench Press 230 pounds 1x5 235 pounds 1x4 245 pounds 1x3 250 pounds 2x3 Dumbbell Skullcrushers 50 pounds (each) 3x10 50 pounds (each) 1x9 50 pounds (each) 1x8 Dips 1x20 2x18 2x16 Supinated Grip Unilateral Dumbbell Kickbacks 50 pounds (each) 1x15 50 pounds (each) 3x13 50 pounds (each) 1x12 1.94 miles in 14 minutes and 35 seconds (outside) 3/31 Dumbbell Rows (Perpendicular to Bench) 115 pounds 5x10 Pull Ups 3x11 2x10 Barbell Rows 210 pounds 2x10 215 pounds 1x10 220 pounds 1x8 222 pounds 1x8 Neutral Grip Pull Ups (tree) 5x10 Supinated Grip Incline Batwing Rows 50 pounds (each) 3x15 54 pounds (each) 2x12 Barbell Shrugs 155 pounds 3x12 145 pounds 2x12 Dumbbell Spider Curls 44 pounds (each) 5x10 20 pounds (each) 1x20 (drop set) Alternating Hammer Curls 50 pounds (each) 4x12 50 pounds (each) 1x10 20 pounds (each) 1x20 (drop set) Pronated Dumbbell Curls 24 pounds (each) 3x12 (fat grips) 29 pounds (each) 2x10 (fat grips) 15 pounds (each) 1x15 (drop set) Barbell Curls 45 pounds 1x10 (fat grips) 55 pounds 1x10 (fat grips) 60 pounds 2x10 (fat grips) 62 pounds 1x8 (fat grip)
Not so much working out, but between keto and a few other things over the past year I've taken forty pounds--ten years of fat accumulation--off, over two months ahead of my "forty pounds before my 40th birthday" goal. Slacking off a bit as long as I stay in about a 195-200lb range, which is admittedly heavy for 5'6" even at my age, but once I pop back above 200 I'm going to hit the keto hard again shooting for 180.
