Thursday, July 16, 2009

July 16, 09 Lift Results

I used a 5 rep max formula developed at UNM. I probably didn't do a true max since I don't workout with a spotter I figured I better do what I can handle alone. This will help me plan my workouts with weight that is challenging. I had been going light but it wasn't helping much at all.

So while trying to keep my back in mind this is what I did yesterday (weight X reps):
Squat 135x5, 185x5, 235x5 - max approximation 272.11
Bench 115x5, 165x5 - max approximation 187.25
EZ Bar Curl 25x5, 35x5, 45x5, 55x5, 65x5 - max approximation 75.2
Tricep Pull-Down 80x5, 100x5, 120x5, 140x5 - max approximation 159
Wide Grip Lat Pull-Down 70x5, 90x5, 100x5 - max approximation 113.78
Seated Back Row 100x5, 110x5, 120x5, 130x5, 140x5 - max approximation 159
Leg Curl 20x5, 30x5 - max approximation 47.17

For Deadlift I didn't try to max but did 45x5, 65x6, and 85x5
And Overhead Press I did 45x5 and 65x5

You can see some weak areas and I'll work on those. My workout, which I'll post later is supposed to be 6 days a week, but I need more time to recuperate so I'll go three times a week. It is heavy on month 1 with sets of 5, moderate on month 2 with sets of 6-8, and standard on month 3 with sets of 8-10. The last week of each month is high rep 15-30. I think this will work well for me. If my muscles, joints and back work well with it then on month 3 I may be lifting for 8-10 what I am lifting on month 1 for sets of 5.


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