re: Daily Strength Check-In

Back to lifting after a stomach virus Sunday

Ran 1 mile with my dog this morning.

Gym before work.

2 circuits, 4x each circuit

DB Incline Bench - 12 to 15 reps (last set was able to get 80#s x 11)
Plate raises - 15 reps
EZ bar curl - 60 lbs x 12 reps
Overhead tricep extensions - 60 lbs x 12 reps

Cycle 2
60 second run
Dumbbell shoulder press - 50 lb dumbbells - 15 reps
Lateral dumbbell raises - 15 lb dumbells x 15 reps
Weighted straight arm planks - 45 lb plate on back, 1 to 1.5 minutes each set.

Will run again with my other dog this evening.

SUPERSET
Romanian Deadlift (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 45 lbs × 10 [Warm-up]
Set 3: 45 lbs × 10 [Warm-up]
Bench Press (Barbell)
Set 1: 45 lbs × 20 [Warm-up]
Set 2: 45 lbs × 20 [Warm-up]
Set 3: 45 lbs × 20 [Warm-up]

Squat (Barbell)
Set 1: 170 lbs × 3
Set 2: 200 lbs × 3
Set 3: 210 lbs × 3
Set 4: 225 lbs × 3
Set 5: 170 lbs × 4
Set 6: 200 lbs × 4
Set 7: 210 lbs × 4
Set 8: 225 lbs × 4

Bench Press (Barbell)
Set 1: 125 lbs × 4
Set 2: 145 lbs × 4
Set 3: 155 lbs × 4
Set 4: 165 lbs × 4
Set 5: 125 lbs × 5
Set 6: 145 lbs × 5
Set 7: 155 lbs × 5
Set 8: 165 lbs × 5

Romanian Deadlift (Dumbbell)
Set 1: 50 lbs × 5
Set 2: 50 lbs × 5
Set 3: 50 lbs × 5

SUPERSET
Shrug (Dumbbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 20
Set 3: 50 lbs × 20
Skullcrusher (Barbell)
Set 1: 50 lbs × 10
Set 2: 50 lbs × 10
Set 3: 50 lbs × 10

quote:

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SUPERSET
Romanian Deadlift (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 45 lbs × 10 [Warm-up]
Set 3: 45 lbs × 10 [Warm-up]
Bench Press (Barbell)
Set 1: 45 lbs × 20 [Warm-up]
Set 2: 45 lbs × 20 [Warm-up]
Set 3: 45 lbs × 20 [Warm-up]

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Oooh I never thought about supersetting warmups. Good idea.

Walked one mile with a 45 lb plate in my pack this morning.

173 lbs

Gym before work. AMRAP circuits, as many rounds as I could fit in 15 minutes.

Circuit 1
DB lunge walk (40 lb DBs)
DB ground to overhead press (40 lb DBs)
Pushups
Butterfly sit ups

Circuit 2
1 minute cardio sprint (treadmill, rowing machine, and stair climber)
weighted planks
Hanging leg raises

Heavy bag for 10 minutes.

Yoga/stretch for 15 minutes. My flexibility is poo, trying to improve that.

Taking a break from impact this evening, will ride my bike for 30 minutes or so.

My DL max is way out of proportion to my squat max, so I’m dropping DL weight to my squat weight+25 and adding in multiple sets. Knees need a break anyway. Also starting to progress on RDL instead of using it as strictly warmup.

Overhead Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 8
Set 3: 75 lb × 8
Set 4: 75 lb × 8

Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

Romanian Deadlift (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 8 [Warm-up]
Set 4: 145 lb × 8
Set 5: 145 lb × 8
Set 6: 145 lb × 8

Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 5
Set 4: 225 lb × 5
Set 5: 225 lb × 5

Bench: 8@165, 8@165, 6@175, 6@185
OHP: 3x8 (75, 85, 90)

3 rounds:
10 chin-ups
8 ring rows
30 crunches

3 rounds:
8 DB rows (50)
8 EZ bar curls (65)
30 second plank

Today:

Deadlifts:
225x3
315x3
335x3
365x3
385x2

Squats:
225x3x3
245x3
265x3

Bench:
225x8x3

I’m a fan of the Brooks Ghost running shoes. Have been wearing them for years, never had shin splint issues

Thanks guys, I might drop by Varsity Sports tomorrow if I get the time.