Turkey Week

This should be an interesting week of workouts, as I’m attempting to cram three workouts into three days before I head home for the long weekend. Despite my inability to workout too often over the last few weeks, I’ve seen a few improvements, as noted below.

1×10/side bench squats
3×15 standing calf raises
1×15 leg extensions @ 30#
1×15 leg curls @ 60#
2×10 lateral raises @ 10#
2×10/side one-arm preacher curls @ 20#
DB shoulder press:
—1×10 @ 25#
—2×8 @ 25#
2×10 DB shrugs @ 45#

Notes:
—Instability trumps higher weight. I noticed this on the shrugs.
—Interesting military/shoulder press conundrum: I can do more weight with DBs. Or, the bar should be really easy now.
—A lot of these exercises are getting easier. Could increase weight on leg extensions. Noticed that leg curls and preachers are also easier, but it’s too soon to change the weight on those.

Monday

I need to get more on top of updating this as I workout.

3×15 standing calf raises
1×15 leg extensions @ 30#
1×15 leg curls @ 60#
2×10 lateral raise @ 10#
2×10/side one-arm preacher curls @ 20#
3×10 military press @ 45#
2×10 bar shrugs @ 100#
Back squats:
—2×10 @ 95#
—1×8 @ 95#
2×10 front squats @ 65#

Notes:
—This may be a much better order for the exercises than the one given in the program. Doing the isolated leg/arm exercises earlier on seems to prep me well for the compound exercises later in the hour.

Last Last Thursday

Last week was extremely hectic so I didn’t get out to the gym even once. From tomorrow it’s going to be business as usual.

1×10/side lateral squats @ 2×20# DB
1×10/side lateral lunges @ 2×20@ DB
2×10 front squats @ 60#
2×15 seated calf machine @ 50#
2×10 mallet raises @ 15#
2×10 lateral raise @ 10#
2×10 bent rear fly @ 10#
2×10 Arnold press @ 25#
2×10 standing curls @ 20#

Progress

And I’m not even talking about the election. A number of weight and rep improvements to celebrate with even more tomorrow.

1×40 situps
3×10 leg lifts
1×45 sec. V-sit
1×20 + 1×5 box pushups @ 12″ box
1×10 DB fly @ 20#
Incline DB press:
—1×10 @ 25#
—1×10 @ 30#
3×10 bench press @ 75#
Back extensions:
—1×10 @ BW
—1×10 @ +10#
3×10/side bench rows @ 25#

Notes:
—I’m impressed with myself that I can now do 20 pushups without rest, and off a box to boot.
—The 20# fly wasn’t as bad as I suspected.
—The bench press is going to hurt me tomorrow.
—30# on incline was tough, but I think I can safely start there now.