I’ve been working out. I swear. I’ve just been too busy to log and I really need to do a better job of keeping up. Here is a recap of my squat/pull session yesterday. I’ve moved bench to today, tomorrow will again be squat/pull accessory, with major conditioning work and some upper body activation on Wednesday, possibly just enough to catch a long nap in the afternoon (for my jet lag plan). Also in the works – very low carbing tomorrow and Wednesday, with a gradual carb-up beginning Wednesday night.
Full squats: work up to a perceived max for the day (PM = 185#)
155# x 3, 160# x 3, 165# x 1, 170# x 1
Box squats: 195# x 3, 200# x 1, 200# x 2
Straight-leg deads: 45# x 8, 95# x 5, 135# x 3
Hanging leg raises: 2 x fail
Played around with kayak rows and some floor ab work.
Edit: I found my log sheet from a Thursday omnibus session.
Good mornings 3 x 5 @ 65#
GHR 4 x 10 @ 20#
Standing cable crunches 5 x 15-20 @ I think 50#
Chest-supported low row 4 x 12 @ 33# (bar weight 8#)
Wide grip straight-arm pull-downs, work up to 12RM (70#)
DE bench with dumbbells 8 x 3 @ 30#
Rope triceps press-downs 8 x 8 @ 30# (2-pulley)
Rear DB lat raise 3 x 12-15 @ 10#
Speed band pull-aparts, one round @ 60 sec.
