Heavy upper

Felt a bit sluggish today, which meant I struggled to hit some of the same numbers as last time. I think it was just because I needed to eat closer to my workout.

Bench press
130lb x 6
133lb x 4 + 1 + 1
135lb x 3 + 1 + 1 + 1

One-arm dumbbell rows; per arm
60lb x 6, 6
65lb x 6

Shoulder press
85lb x 5 + 1

Pull-ups
47lb x 4 + 1 + 1

Decline bench press
85lb x 12
95lb x 12, 10

Machine rear delt rows
70lb x 12
80lb x 12
85lb x 12

Back and biceps

One-arm dumbbell rows
55lb x 10, 10, 10 per arm

Wide grip pull ups, knees raised
8, 6, 5

Barbell row
75lb x 12, 12, 12

Cable row (burn)
70lb x 40

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EZ bar preacher curls
55lb x 12, 11, 9

Concentration curl
20lb x 10, 10, 10 per arm

Incline dumbbell curls (burn)
20s x 40

Shoulders and back

Barbell shrug and hang clean
95lb x 8, 8, 8; 70lb x 10

Wide grip pull ups
12, 9, 7, 6

Barbell front raise
45lb x 12, 12; 55lb x 12, 12

One-arm dumbbell rows
60lb x 10; 65lb x 8, 8, 8 per arm

Seated Arnold press
30s x 10, 8, 7

Wide cable rows
90lb x 12; 110lb x 8, 9, 8

Dumbbell lateral raises (burn)
15s x 40

Deadlifts
135lb x 10
195lb x 10, 10

Abs

A quick Stonecroft gym workout.

Pushups/dumbbell rows - 20s x 10, 10, 10

Plank with feet elevated (not timed) x 3

Bicycle crunches - 50, 50, 50 per side

Leg hip raises - 20, 20, 20

Side planks - 30 seconds per side x 3 (continuous)

Back and biceps

I bloody wish.

Deadlifts - 230lb x 5, 5

One arm dumbbell rows - 60lb x 11, 8, 8 per arm

Wide pull-ups - 8, 7, 5

Dumbbell row - 35lb x 11, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 55lb x 12, 10, 8

Supersets:
Alternating dumbbell curls - 20lb x 20, 20
Alternating hammer curls - 15lb x 20, 20

Cable curls - 5 minute burn

Back, biceps and abs

Deadlifts - 230lb x 5, 5

Pull-ups - 12, 8, 8

Dumbbell rows - 55lb x 10, 9, 9 per arm

Barbell row - 75lb x 11; 80lb x 9, 9

Row/rear delt machine - 5 minute burn

Standing EZ barbell curls - 55lb x 12; 60lb x 8, 7

Supersets:
Alternating dumbbell curls - 20lb x 11; 22lb x 10, 10 per arm
Alternating hammer curls - 15lb x 10; 17.5lb x 7, 8 per arm

Machine curls - 5 minute burn

Kristen met me at the gym to do cardio and ab work, so I did some of the ab work with her.

Back and biceps

Damn sweaty bike ride to and from the gym today. I was soaked before I'd even started stretching! Great news, though: Both my daughter, Kristen, and my son-in-law, Neil, became members at ABsolute fitness this morning.

Deadlifts - 190lb x 10, 10

One arm dumbbell rows - 55lb x 12, 9, 8 per arm

Chin-ups - 9, 6, 5

Barbell row - 70lb x 13, 11, 10

Cable rows - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 11, 10

Supersets:
Alternating dumbbell curls - 20lb x 20, 20
Alternating hammer curls - 15lb x 20, 20

Cable curls - 5 minute burn

Back and biceps

Deadlifts - 190lb x 10, 10

One arm dumbbell rows - 55lb x 12, 9, 8 per arm

Lateral pull-downs - 90lb x 11, 8, 9

Inverted row - 10, 8, 7

Vertical rows (machine) - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 10, 10

Supersets:
Alternating dumbbell curls - 20lb x 20, 20, 20
Alternating hammer curls - 15lb x 20, 20, 20

Jogged home.

Back and biceps

If this is true, then I'm going to be freaking strong when I wake up.

After yesterday's PT session, every damn inch of my body hurts (except my eyelids, which I'd like to shut for a long period of time).

Deadlifts - 225lb x 5, 5

One arm dumbbell rows - 55lb x 11, 9, 8 per arm

Pull-ups - 9, 6, 5

Barbell row - 70lb x 12, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 50lb x 13, 10, 9

Preacher curls - 20lb x 9, 7, 7 per arm

Seated dumbbell curls - 5 minute burn

Back and biceps

Deadlifts - 185lb x 10, 10

One arm dumbbell rows - 60lb x 10, 8, 7 per side

Lateral pull-downs - 90lb x 11, 8, 8

Barbell row - 65lb x 12; 70lb x 11, 10

Wide cable rows - 5 minute burn

EZ standing barbell curls - 50lb x 13, 9, 9

Concentration curls - 22lb x 8, 6, 5

Seated alternating dumbbell curls - 5 minute burn

Got a serious vein-popping pump in my arms today!

Back and biceps

Deadlifts - 225lb x 5, 5

One arm dumbbell rows - 55lb x 12, 11, 8 per side

Lateral pull-downs - 90lb x 10, 8, 8

Vertical rows (machine) - 5 minute burn

Standing barbell curls - 45lb x 11, 9, 6

Concentration curls - 20lb x 9, 7, 6

Standing cable curls (2 handed) - 5 minute burn

Back and biceps

Oops.

I'd planned on doing a regular leg day, but I had nothing left after yesterday's PT session. I did plenty of stretching and warming up of my legs, but nope - nothing doing. I opted for a back and biceps day instead.

Deadlifts - 185lb x 10, 10, 10

Dumbbell rows - 55lb x 12, 10, 8

Wide grip pull-ups - 8, 6, 5

Cable rows - 5 minute burn

Standing barbell curls - 55lb x 8, 6, 4

Concentration curls - 20lb x 9, 8, 6 per arm

Incline neutral grip dumbbell curls @ 17.5lb - 5 minute burn

And to finish off, just because I had some time to spare...

Power cleans, touch and go:
95lb x 3, 115lb x3, 125lb x 3, 130lb x 1

Back and biceps

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 10, 9 per side

Lateral pull-downs @ 90lb - 10, 8, 7

Inverted rows - 13, 9, 8

Machine row @ 70lb - 5 minute burn

Standing curls @ 45lb - 10, 8, 6

Concentration curls @ 20lb - 9, 7, 6 per arm

Standing cable curls @ 50lb - 5 minute burn

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Abs

Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 9 per side

Pull-ups - 9, 6, 5

Bent over row @ 70lb - 12, 11, 10

Cable row @ 70lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

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Abs

Back and biceps

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 11, 9 per side

Wide grip pull-ups - 8, 5, 5

Inverted rows, parallettes - 8, 6, 7

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 13, 11, 8

Concentration curls @ 20lb - 9, 7, 6 per arm

Back and biceps

First time working on my back since my shoulder problems. I didn't want to do any rowing movements before, but everything felt fine today. I went a few pounds lighter on some routines, though, just to be cautious.

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 8 per side

Pull-ups - 8, 6, 5

Dumbbell bent over row @ 30lb x 2 - 12, 10, 8

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

Concentration curls @ 20lb - 9, 8, 6 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 11, 9 per side

Wide grip pull-ups, with knees raised - 6, 6, 5

Barbell row @ 75lb - 12, 9, 9

Vertical row machine @ 70lb - 5 minute burn

Standing barbell curls @ 45lb - 12, 8, 8

Concentration curls @ 20lb - 8, 9, 8 per arm

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Back and biceps

 

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 11, 8 per side

Wide grip pull-ups (not knees up) - 8, 7, 6

Barbell row @ 75lb - 11, 9, 8

Cable row @ 70lb - 5 minute burn

Concentration curls @ 20lb - 11, 9, 8 per arm

EZ bar preacher curls @ 45lb - 12, 10, 8

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

Back and biceps

Deadlifts @ 225lb, resetting - 6, 5

One arm dumbbell rows @ 55lb - 12, 10, 7 per side

Wide grip pull-ups with knees raised - 6, 5, 5

Barbell row @ 70lb - 12; 75lb - 8, 8

Cable row @ 60lb - 5 minute burn

EZ bar preacher curls @ 45lb - 12, 10, 8

Concentration curls @ 20lb - 9, 8, 8 per arm

Seated dumbbell curls @ 20lb - 5 minute burn

And for no reason other than I felt like it...

Death by burpees
1 burpee in the first minute, two in the second, etc
Score = 10 rounds and 10 reps in the eleventh minute
I was face down on the ground about to jump up when I just failed to beat the clock. Nearly a full round less than last time. Probably would have got it if I'd pushed myself for that last rep to complete 11 rounds. Nuts.

Back and biceps

Deadlifts @ 225lb - 2 x 5, resetting

One arm dumbbell rows @ 55lb - 12, 11, 8 per side

Wide grip pull-ups with knees raised - 6, 5, 5

Barbell row @ 70lb - 12, 11, 9

Cable row @ 60lb - 5 minute burn

EZ bar preacher curls @ 45lb - 12, 9, 7

Concentration curls @ 20lb - 9, 7, 6 per arm

Seated dumbbell curls @ 20lb - 5 minute burn