Tuesday, May 16, 2017
Starting week 3 of 3 Way Split
Today was deadlift day. Weight was 145.2, down a little from yesterday. Blood pressure was 128/86 with 80 pulse.
I was able to do four sets of 12 deadlifts with 115 pounds. I am going up at normal pace and going down slow. Total volume on this 5,520 pounds.
Back extension was with 130 for four sets of 12. I was having to push myself back and then going down slow.
Shrugs with 45 pound dumbbells for four sets of 12.
When I went to the lat pulldowns I didn't notice that an extra 5 pounds were set on the machine so I did one set of 12 which I thought was pretty good, then two sets of 10 and one set of 8.
Cable pulldowns were tough. I did one set with 95 for 12 reps. Then 11, then 5. That made me decide to drop to 80 and did 9 reps.
On the abs machine did sets of 12 with 90, 110, 130, and a set of 4 with 150.
I'll have to figure out if I go for 3 sets of 8 for next week, or stay on the same weight and go for the increase the week after. Seems to me that staying on the same weight for one week will give me some recuperation time. I'll check in with a couple of friends and see if they have advice. I've not been lifting again for long time so I'm still re-learning how to advance my workouts, cycling volume, etc.
I was able to do four sets of 12 deadlifts with 115 pounds. I am going up at normal pace and going down slow. Total volume on this 5,520 pounds.
Back extension was with 130 for four sets of 12. I was having to push myself back and then going down slow.
Shrugs with 45 pound dumbbells for four sets of 12.
When I went to the lat pulldowns I didn't notice that an extra 5 pounds were set on the machine so I did one set of 12 which I thought was pretty good, then two sets of 10 and one set of 8.
Cable pulldowns were tough. I did one set with 95 for 12 reps. Then 11, then 5. That made me decide to drop to 80 and did 9 reps.
On the abs machine did sets of 12 with 90, 110, 130, and a set of 4 with 150.
I'll have to figure out if I go for 3 sets of 8 for next week, or stay on the same weight and go for the increase the week after. Seems to me that staying on the same weight for one week will give me some recuperation time. I'll check in with a couple of friends and see if they have advice. I've not been lifting again for long time so I'm still re-learning how to advance my workouts, cycling volume, etc.
