Monday, October 11, 2021
Week of 10-11-2021
Below is what I lifted last week. I've been trying to figure out how to advance at running. I finally decided I'm going to use the kind of MPH rating on the treadmill. So this week I will stick to 4.1, which shows as 14:38 on the pace. I did 30 minutes today and I'm feeling it on my lower back. Hopefully a good night's sleep will help.
As a non-exercise health thing I've started practicing music with the goal of going daily. So I'm on 5 today. Whether I have 5 minutes or an hour I hope to play every day for a while. I'll keep track somehow.
Below are my lifts for last week, and below that intended lifts for this week.
Tuesday B -
Squats 160x5, 140x8, 120x12
Lunges 20x5, 15x5, 10x5
Incline Bench 130x5, 110x8, 90x10
Shoulder press 85x5, 75x6, 65x7 (on the power rack now)
Lateral raises 25x5, 20x6, 15x8, 12x15
Tricep
Pulldowns 65x6, 50x10, 40x12 (I used a handle shaped like a "w")
Thursday A
-
Deads 205x5, 185x8, 165x10
Good Mornings 55x5, 50x8, 45x10
Ham curls 90x5, 75x6, 65x7
Seated Rows 120x5, 105x8, 95x10
Lat Pull downs 110x5, 95x8, 80x10, 65x12
Curls 35x3, 30x5, 25x7, 20x10, 15x12 (dropping back to 25)
Saturday B -
Squats 165x5, 145x6, 125x8
Lunges 20x5, 15x5, 10x5
Incline Bench 135x5, 115x7, 95x13
Shoulder press 85x3, 75x5, 65x6 (13 on bench may have hampered this. Try 85 again next week.)
Lateral raises 25x5, 20x8, 15x10, 12x20 (stay at 25 until 8 good ones then do 30)
Tricep
Pulldowns 70x5, 55x10, 45x12 (stick to the "w" bar)
For this coming week, I'm hoping for this:
Tuesday A
-
Deads 210x5, 190x , 170x
Good Mornings 60x5, 55x , 50x (move to the rack)
Ham curls 90x5, 75x , 65x (stay on this for form)
Seated Rows 125x5, 110x , 100x
Lat Pull downs 110x , 95x , 80x , 65x (still want to improve heavy form)
Curls 25x , 20x , 15x , 12x , 10x (dropping back to 25 until good form for 8)
Thursday B -
Squats 170x5, 150x , 130x
Lunges 5x5 for 3 sets
Incline Bench 140x5, 120x , 10x
Shoulder press 85x , 75x , 65x (see how this goes)
Lateral raises 25x5, 20x , 15x , 12x
Tricep
Pulldowns 75x , 60x , 50x (stick to the "w" bar)
Saturday A
-
Deads 215x5, 195x , 175x
Good Mornings 65x5, 60x , 55x
Ham curls 90x5, 75x , 65x (If Tuesday goes well add 5)
Seated Rows 130x5, 115x , 105x
Lat Pull downs 110x , 95x , 80x , 65x (If Tuesday goes well add 5)
Curls 25x , 20x , 15x , 12x , 10x
Alright. This takes a minute to note down yet it's worth it. Hope all are well and staying healthy during all this hectic changes with pandemic, climate change, and everything else going on.
KEEP GRINDING!!! (still open to suggested changes for the tagline)
