re: Daily Strength Check-In

Squat (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 45 lbs × 10 [Warm-up]
Set 3: 45 lbs × 10 [Warm-up]

SUPERSET
Squat (Barbell)
Set 1: 145 lbs × 5
Set 2: 160 lbs × 5
Set 3: 175 lbs × 5
Bent Over One Arm Row (Dumbbell)
Set 1: 50 lbs × 5
Set 2: 50 lbs × 5
Set 3: 50 lbs × 5

SUPERSET
Pull Up
Set 1: (+10 lbs) × 3
Set 2: (+10 lbs) × 3
Set 3: (+10 lbs) × 3
Romanian Deadlift (Dumbbell)
Set 1: 50 lbs × 10
Set 2: 50 lbs × 10
Set 3: 50 lbs × 10

Bent Over Row - Underhand (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10

Bicep Curl (Dumbbell)
Set 1: 30 lbs × 5
Set 2: 25 lbs × 5
Set 3: 20 lbs × 10
Set 4: 20 lbs × 10

SUPERSET
Rear Delt Flyes
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Hammer Curl (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20

Thanks for the tip FE

175 lbs today.

Strict OHP

Warm up.
95x5
110x5
135x5
155x4.5

Other than that light dumbell and back work.

Bench: 8@140, 8@155, 8@165
Close grip bench: 8@135, 8@140, 8@145

3 rounds:
Max dips (15, 13, 11)
8 DB flyes (30)
8 DB single arm tricep extension (20)

3 rounds:
Max push-ups (15, 15, 15)
8 DB kickbacks (20)
30 second plank

176 lbs

5 minutes at 6 MPH on the treadmill.

warm up.

Circuit 1 (x4)
Romanian Dealifts. 185 for 10 reps
Kettlebell swings. 45 lbs for 12 reps
Dumbbell Snatches. 40 lbs for 10 reps
Pushups. body weight until failure. 60ish on first set, 9 on last set.

Circuit 2 (x4)
30 second sprint
Incline DB Bench. 50 lbs (x2) x 12 reps
Barbell Curls. 45 lbs until failure. Didn't count
Tricep cable extensions. Light, lot of reps.

Stretch.

Tonight

Deadlifts: 365x3 405x1 420x1
Bench Press: 185x8 205x5 225x3
Rack Pulls: 315 3x6

Squat-

5 reps @ 225,245
3 reps @ 285, 305
1 rep @ 340, 340, 365

DB goblet squat-

4 sets of 10 @ 80,85,90,95

BB RdL-

3x5 @ 225

Shrugs

"Ran" two miles this morning. Was feeling rough. Took about 25 minutes. Taking the day off from the gym.

Really hadn't been working out the last 2+ weeks. 1 week+ off due to life, then decided to jump in the batting cages with my son and took a foul ball off the toe that left it black and blue for a week. Wasn't in the spirit for much activity while hobbling around. Finally getting back into it slowly.

Bench
-Warm up
-3x5+(5) @ 177.5 lbs.

Pull Ups
-2×5, 1x4/1 (had to do one negative)

Squat
-Worked my way up to a couple reps @275 lbs

Was on vacation last week so I missed 2 of the workouts (squat and bench) for the 3s week so repeating this week:

Press 100# (70%)x3, 110# (80%)x3, 125# (90%)x8
A1. Press 100# 5x5
A2. Pull-ups 5x4
A3. DB Hammer Curl 50# 5x7

B1. Double KB Waiter Carry 35# 3x50m
B2. Tri Extension 130# 3x15
B3. Cable Curl 90# 3x15

Found out last week that I’m too damn old, so I had to skip a few workouts.

Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 145 lb × 8
Set 5: 145 lb × 8
Set 6: 145 lb × 8

Hanging Knee Raise
Set 1: 12 reps
Set 2: 7 reps

Chest Dip
Set 1: 6 reps
Set 2: 4 reps

Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 200 lb × 6
Set 5: 200 lb × 6
Set 6: 200 lb × 6
Set 7: 200 lb × 6