Roughly 1 min rest between all sets
Standing DB curls
—2×10 @ 25#
—1×10 @ 22.5#
DB French press
—1×10 @ 25#
—2×10 @ 30#
Cable row
—1×10 @ 50#
—2×10 @ 60#
3×10 DB shrugs @ 35#
Front-lateral raise
—1×5 @ 20#
—1×5 @ 15#
—2×10 @ 15#
3×10 hanging leg raises
3×10 goblet squats @ 10#
3×10 box jumps @ 24″ box
Notes:
—This workout elicited the “good workout” feel in me: heart pumping, out of breath, and total body soreness.
The squat has always been tough for me to raise, so imagine my pleasant surprise at taking my PR up by a whopping 5 pounds! I’d say pretty good considering a lagging knee and smaller traps for support since last year.
Squat 1RM routine:
—1×8 @ 75#, rest 2 min
—1×5 @ 90#, rest 2 min
—1×3 @ 105#, rest 3 min
—1×1 @ 120#, rest 3 min
—1×1 @ 140#, rest 3 min
—1×1 @ 155#, rest 5 min (prev max)
—1×1 @ 160#
DB Bench press:
—3×10 @ 35#
I guess there’s a little magic in Tim Henriques’ warm-up routine for PR runs: I lifted my max deadlift by 30#! It makes one wonder if I could have done more with a shorter warm-up, but with ample rest between sets I don’t think fatigue was a contributing factor. In any case, I added in some pull-ups at the end to legitimize my time at the gym as a more complete back workout.
Deadlifts:
—1×8 @ 100#, rest 2 min
—1×5 @ 120#, rest 2 min
—1×3 @ 140#, rest 3 min
—1×1 @ 160#, rest 3 min
—1×1 @ 185#, rest 3 min
—1×1 @ 205#, rest 5 min (prev max)
—1×1 @ 215#, rest 5 min
—1×1 @ 225#, rest 5 min
—1×1 @ 235#
Pull-ups:
—2×4
45 sec rest betwen rest
Medicine ball floor press:
—8×16 @ 10#/arm
Stiff-leg deadlifts:
—2×27, then I got bored.
Notes:
—One plus side to this week is that I got a decent break from any hard lifting, so hopefully I can bounce back stronger on my next stage.
20 minutes elliptical
45 sec rest between sets
Medicine ball overhead press:
—8×14 @ 10# per arm
Medicine ball prisoner squats:
—8×15 @ 20#
Notes:
—Two 10# sand-filled medicine balls were available for these exercises. To equate load with the regular barbell versions, I calculated the fraction of weight I was using and divided the prescribed number of reps (3) by this number to get the new reps, rounding up (e.g., 3/(20#/95#) ~ 15 reps). This worked out quite well as the resulting workout was rigorous.
20 minutes elliptical (225 kcal)
45 sec rest between sets
Bench press:
—8×3 @ 105#
Deadlifts:
—8×3 @ 180#
Possibly pulled my other shoulder doing heavy push presses. I think the black bar is heavier than the silver one, so I may want to watch for that.
45 sec rest between sets
Push press:
—3×3 @ 85#
—4×3 @ 80#
Front squat:
—7×3 @ 90#
Pull-ups: ~60 sec rest between sets
—2×3
—1×3 + IH (isometric hold) 5 sec
—1×2 + IH 10 sec
—1×1 + IH 5 sec
Notes:
—The isometric holds at the top of the pull-up add some valuable time under tension while requiring less effort than a concentric lift. The only requirement is that the arms are held at a 90-degree angle, or the hold is aborted.
Having a lot of energy at the gym is always awesome.
45 sec rest between sets
Back squats:
—7×3 @ 140#
DB bench press:
—2×10 @ 30#
Bench press:
—5×3 @ 100#
Deadlifts:
—7×3 @ 175#
Notes:
—Perhaps, an overstretched ligament in the shoulder due to broken form.
