Monday, January 13, 2020
Mid-January Check In - 2020
Hope all are well. Found out a friend has pancreatic cancer. So I'm taking the 20 push-ups a day challenge and dedicating that energy to my friends and family dealing with cancer. I do the push-ups every day but Sunday.
I ran 15 minutes on Monday, Wednesday, and Friday last week. I put on my lifting shoes today so I ended up riding the exercise bike instead of running on the treadmill. And yes, did the 20 push-ups too.
Maybe it would be good to add the running/bike workouts on here too. I'll try to get that into the blog as I go forward.
Here's the lifts for last week.
Tuesday:
Squats 135x10, 180x6, 190x6, 200x7
Deadlift Row 45x25, 135x10, 185x3, 3
Dumbbell Side Bends 35lbsx25, 30x20, 25x25
Leg Curl 75x10, 70x10, 65x10
Pull-ups are still a challenge, the area was in use so I did assisted with -50, -70, -80 to figure out where to set it. I will go -80 when I have to
20 Push-ups and stretching
Thursday:
Bench 135x12, 160x6, 165x6, 170x7
Incline Bench 110x10, 10, 11
Overhead 75x7, 65x7, 55x7
Face Pulls 25lbs x 15 for 3 sets
Sit-ups 3 sets of 13
Back Extension with 7lbs for 3 sets of 20
20 Push-ups and stretching
Saturday:
25's Deadlift 135x10, 185x6, 235x4, 245x1, 255x1 (deadlifts with 25 pounders as the biggest forces an extra range of motion. I don't know if it is mental or physical, but it was harder to pull weights I normally pull)
Squat 135 for 3 sets of 10 (I want to increase my squat so I'm doing twice a week. Seems hard to deadlift twice a week)
Hammer Curls 25x10, 20x10, 15x12, 10x30
Face Pulls with an overhead press 25lbs for 3 sets of 10
Back Extension with 35lbs x 10, 10, 10
Lat pulldown 80x10, 90x8, 105x6 (seems like this is a progression that can be done in reverse)
20 Push-ups and stretching
KEEP GRINDING!!!
Sunday, January 05, 2020
First Deload of 2020
Well, I was ready to stop doing pushups and Rockie called on me for a push-up challenge. I'll be doing 20 or more a day along with Rockie from Monday to Saturday. I'm going to take Sunday off. If Rockie wants to keep going on Sunday I'll be cheering!
This week was essentially the same workout with much lighter weight. I did 135 for 3 sets of 10 on Squats and Bench, and 195 for 3 sets of 6 on Deadlifts. Best part on the deadlift was using overhand grip. I'll eventually need to build a hook grip for my deadlift.
I did all of the exercises as the weeks before. For this coming month I'll add squats on Saturday instead of leg press. I'll run a little again as well. I'll see how much I can lift this month and then start the peaking process.
OK, that's it for tonight.
KEEP GRINDING!!!
This week was essentially the same workout with much lighter weight. I did 135 for 3 sets of 10 on Squats and Bench, and 195 for 3 sets of 6 on Deadlifts. Best part on the deadlift was using overhand grip. I'll eventually need to build a hook grip for my deadlift.
I did all of the exercises as the weeks before. For this coming month I'll add squats on Saturday instead of leg press. I'll run a little again as well. I'll see how much I can lift this month and then start the peaking process.
OK, that's it for tonight.
KEEP GRINDING!!!
