Monday, October 04, 2021
Week of 10-04-2021
Here's what I lifted last week:
Tuesday A
-
Deads 195x5, 175x6, 155x7
Ham curls 85x5, 70x10 , 60x13
Seated Rows 110x5, 95x10, 85x12
Lat Pull downs 110x5, 95x8, 80x10, 65x15
Back ext 185x5, 165x10, 145x15
Curls 30x5, 25x6, 20x10, 15x12, 12x15
Thursday B -
Squats 155x5, 135x8, 115x10
Lunges 20x5, 15x5, 10x6
Incline Bench 125x5, 105x7, 85x8
Shoulder press 80x5, 70x6, 60x10 (I may move this over to a rack as pulling from the ez curl rack is getting harder to lift)
Lateral raises 25x5, 20x6, 15x10, 12x12
Tricep
Pulldowns 65x4, 50x6, 40x8 (I noticed that on one particular pulley it is harder than the others with the rope. It's not too bad with the straight handle. Not sure why.)
Saturday A
-
Deads 200x5, 180x6, 160x10 (Felt good to get to 200! Also, my grip on left hand was weak on rep 4 and 5 at max weight, did some pauses at the top with the rest of the weight.)
Ham curls 85x6, 70x10, 60x12
Seated Rows 115x5, 100x10, 90x12
Lat Pull downs 110x5, 95x8, 80x10, 65x12 (I'll stay at this weight because the 110 isn't best form yet)
Back ext 190x5, 170x8, 150x12 (I'm going to change this to "Good Mornings" right after deadlifts)
Curls 35x3, 30x5, 25x10, 20x12, 15x15 (stay at 35)
This week I will try this:
Tuesday B -
Squats 160x , 140x , 120x
Lunges 20x5, 15x , 10x
Incline Bench 130x , 110x , 90x
Shoulder press 85x , 75x , 65x (on the power rack now)
Lateral raises 25x5+, 20x , 15x , 12x (not sure this is good enough form yet to move up)
Tricep
Pulldowns 65x , 50x , 40x (Rope on the hard pulley, or just change altogether)
Thursday A
-
Deads 205x , 185x , 165x
Good Mornings 55x , 50x , 45x (start light and keep the form good!)
Ham curls 90x , 75x , 65x
Seated Rows 120x5, 105x , 95x
Lat Pull downs 110x5, 95x , 80x , 65x
Curls 35x , 30x , 25x , 20x , 15x
Saturday B -
Squats 165x , 145x , 125x
Lunges 20x5, 15x , 10x
Incline Bench 135x , 115x , 95x
Shoulder press 85x , 75x , 65x (90 if 85 went well)
Lateral raises 25x5+, 20x , 15x , 12x (see how Tuesday goes before doing 30)
Tricep
Pulldowns 65x , 50x , 40x (See how Tuesday goes also)
That's all I have! Appreciate those of you who are into the blog.
KEEP GRINDING!!!
