E94B's Training Log

[E94B]

I actually had an account on here before, but I honestly can't remember which email I used (some throw away email that I haven't used for awhile I'm sure) or what the password was, and I can honestly say that I was far too lazy to try and track it down. It's been so long anyways that I was like "meh...might as well just make a new account/log since it's been moooonnnnnttthhhs". Anyways, happy to be back working out/getting in shape. Just looking for a place to keep track of my workouts.

Starting off with the workouts from this week

 

[E94B]

Shoulders and Back

Chins
75x6
45x6

Military Press
165x4
145x6

Cable Row
150x6
130x8

Cable Lateral Raise
50x10
40x3x10

 

[E94B]

Legs and Biceps

Squat (first time in months due to really bad hips)
245x6 (Not heavy, just getting back into it)
225x8

RDL (no straps)
295x6
265x6

Barbell Curl
130x8
110x10

Hammer Curl
75x8
65x10

 

[E94B]

Chest and Tris

Incline Barbell Bench Press
245x6
225x8

Bench Press
285x5.5
255x8

BFR Close Grip Bench Press (trying to avoid elbow tendinitis)
115x30,15,15
95x15
-very little rest

Face Pulls
100x15
130x3x15

 

[E94B]

Today:
1 hour of walking
20 minutes yoga
Some planks (3x1 minute)

 

[E94B]

Military Press (+ shoulder rotations)
45x5
95x5
115x3
135x1
165x6 (UGLY last rep) PR
145x6

Chin Ups
BWx3x5,3,1
80lbs + BWx5 PR
45lbs + BWx8 PR

Cable Lateral Raises
50x2x10
40x2x10

Cable Low Row
190x6
170x8

Leg Raises
2x10

+Foam Rolling
+some extra pull ups

 

[E94B]

Legs and Bis

Low Bar Back Squat
barx5
135x3
185x1
255x6
235x8

RDL
185x5
225x3
245x1
305x6
275x8
-Used straps (tired)

Barbell Curl
135x8
115x10 PR

Hammer Curl
77.5x8
67.5x10

 

[E94B]

Chest and Tris

Incline Bench Press
135x5
175x3
205x1
250x6 PR
230x6

Bench Press
185x5
225x3
245x1
285x6
260x8

Tricep Push Down
100?x8
70?x10

Rear Delt Flies
30x15
50x2x15
70x15

Planks
1:30

 

[E94B]

Shoulders and Backs

Military Press
45x5
95x5
115x3
135x1
170x4 PR
145x8 PR

Chin Ups
BWx5, 3, 1
80x5
50x7 PR

Lateral Raises
30x15
40x10, 12, 10

Cable Rows
210x6
260x8

 

[E94B]

*Notes - Shoulders hurt, losing flexibility, Weight is stagnant
*How to fix: 100 push ups a day, Yoga in the mornings (weight loss and flexibility), get a weight scale for the trip, add 15 minutes of cardio on days that I'm lifting weights.

Walk 1hr
100 push ups
Shoulder mobility

 

[E94B]

*Notes - Shoulders hurt, losing flexibility, Weight is stagnant
*How to fix: 100 push ups a day, Yoga in the mornings (weight loss and flexibility), get a weight scale for the trip, add 15 minutes of cardio on days that I'm lifting weights.

Walk 1hr
100 push ups
Shoulder mobility

 

[E94B]

Legs and Biceps

Squat
135x5
185x3
225x1
265x6
245x8

Strapless RDL
185x5
225x3
255x1
315x6
285x8

Barbell Curl
140x8
120x10

Hammer Curl
80x8
70x10

-Might have hurt my forearm doing barbell curls. Felt a "cracking" in my forearm, but I can still flex my hands and forearms and move my wrist with out any real pain or anything...Not sure what it was. Takeaway is to clean up that barbell curl form a bit more to make sure I'm not handling any weight I can't move in a relatively controlled manner.