W2D1 DE UB

The wonder twins at the gym decided they required the use of a half-dozen different stations for their cycle, so I had a bit of adjustment for the session.

[all lifts were continues w/ 30 sec rest max b/w sets]
dumbbell flys: 35×6, 40×6, 45×6
neutral press: 40×8, 55×8, 60×8
dumbbell bench: 70×8, 80×6, 90×6
dumbbell overhead triceps press: 55×8, 65×8, 70×8
hammer curl: 35×8 (two sets)
dumbbell side raises: 25×8 (two sets)

September 7, 2009 | Filed Under lifting | Comments Off 

W1D3 DL LB

Felt pretty lousy but made it to the gym for a quick workout. Had to reduce the good mornings weight since my lower back was pretty wiped out. I felt pretty good about the deadlifts. I haven’t done them in six months or so and 225 lbs. felt pretty effortless.

squat: 135×5, 185×2 (ten sets at 50% w/ 30 sec rest)
deadlift: 135×5, 185×5, 225×1 (five sets at 50% with 30 sec rest)
zercher squats: 45×15 (three sets)
good mornings: 65×6 (three sets)

September 6, 2009 | Filed Under lifting | Comments Off 

W1D2 ME UB

Three days sick but managed to make it to the gym this morning. Ending up dropping three pounds on the flu diet and still only feel about 85%. I felt reasonably strong, but tired pretty quickly, my energy levels are still frustratingly low.

close bench: 135×6, 155×5, 185×3, 205×2, 225×1
triceps rope extension: 8×8, 10×8, 12×8 (two sets)
barbell row: 135×5 (two sets), 155×8 (three sets)
bentover dumbbell raise: 20×12 (three sets)

September 4, 2009 | Filed Under lifting | Comments Off 

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