21. Male. Personal Trainer. Fitness enthusiast. Weight lifter. Achieving my goals by strengthening and maintaining my three greatest assets: Head, Heart, and Legs
Incline Dumbbell press to ultra-wide push-ups: 10x35lbs for the presses, burnout on the pushups, repeat for three sets.
Can’t wait until I get off for summer break and have more time for my workouts, this looks like such a bitch workout when I write it down, but since I’m lifting really heavy (by my standards) on the bench, those rest periods take quite a while (2-3 mins each).
Finish with 3 sets of clapping ballistic pushups with hands on a bench, regular pushups when I’m too tired to keep lifting my hands off the bench. done until burnout for each set.
I’m not going to put the weights I did down. This is simply to show my new routine, each exercise is done with 6-8 repetitions for 3 sets unless otherwise stated:
Lying Press to Sit-up
Incline Dumbbell Press
Dumbbell fly
Hip Press
Incline Fly
Decline push-ups: burnout for 3 sets.
Skullcrushers
Close-grip Bench press
Single-arm cable pull downs
Bench Press: 5-7 x 3
Bench Press: Burnouts, declining weight on each set for 3 sets.
Dips: burnout for 3 sets.
This is obviously a longer workout than I normally do, and it took me longer because I was training my dad at the same time, however if I had done it straight through I think it’s manageable in under an hour or just above, you preferably don’t want to go on much longer than that because of the increased cortisol levels that are produced by longer workouts.
legs stiff like tree trunks, sweat pouring down my face, walking like a cripple.
Here’s what I did:
Squats:
10 x 145lb
8 x 95lb
5 x 75lb
(rest, repeat x 3)
Deadlift:
10 x 165lb
8 x 115lb
5 x 95
(rest, repeat x 3)
Leg Press Sled:
10 x 230lb
8 x 180
5 x 110
(rest, repeat x 3)
Looks easy right? I’ll tell you, shit gets crazy when your doing 23 reps without rest. Very painful on the deadlift but I it was a great workout.
One negative though, I’ve had issues with my right leg not bearing weight quite as well as my left, today on the sled I noticed exactly what the problem was, my right knee was tracking inwards on the leg press sled which I’m guessing is what’s happening on my squats and deadlifts too. I’m going to have to be very careful with this one because that’s a really good way to screw up a knee. Once I noticed it I was able to conciously focus on keeping that knee tracking on the right path. But, I’m going to have to work on strengthening those inner quads on my right leg because they seem to be shirking their responsibility.
Stepped up to my deadlift PR really quick and killed it. However, on the sets of 10 my back started really taking on some of the weight which I guess means my legs were slacking on the work so I think these next few weeks of higher rep sets are really going to go a long way to achieving my next goal of breaking 300 lb. Doing the squat second was a bad idea as my back was tired out from the deadlifts so keeping steady as I sat into the squat was much more difficult.
Thursday Gym Session: Shoulders + Traps
Reverse dumbell fly:
8 @ 15
6 @ 20
5 @ 20
Dumbell Military Press:
5 @ 45
5 @ 40
4 @ 40
Vertical Rows:
6 @ 70
5 @ 70
5 @ 70
Dumbell Shrugs:
12 @ 55
12 @ 55
10 @ 55
Reverse dumbell fly:
8 @ 10
7 @ 10
6 @ 10
Dumbbell Military Press:
8 @ 30
10 @ 20
Vertical Rows:
12 @ 40
12 @ 40
Lateral Delt Raises (Drop sets):
8 @ 10 + 10 @ 5
7 @ 10 + 8 @ 5
Thought I would post some progress pics as I’m generally proud of my shoulders :D
1 hour on the bike, easy pace, rolling hills, ended up at 16 miles, was breaking a pretty good sweat but nothing too rigorous.
after that I jumped off the bike and went for a run, 30ish minutes, about 3.5 miles. felt great getting off the bike started feeling it towards the end though, hadn’t eaten anything so I’m guessing that’s probably why.
Sorry I forgot to post my work out yesterday. I just moved back into school so the past few days have been hectic which is why I haven’t been posting much.
Gym session today, did a work out I found on Men’s Fitness, done it a few times before, really great work out. love the one-legged deadlifts. I do it as a circuit routine instead of doing three consecutive sets and moving onto the next lift.
