re: Daily Strength Check-In

We hit some max lifts this week..

285x1 on Bench
275x2 on Front Squat
207.5x1 on Strict Press

1RM deadlift tomorrow

CrossFit gym so we had 15-18 min to warmup and hit these. Normally, I take much longer in a normal setting to do this so my lifts are probably a tad higher on each.

OHP PR 185. ht 5'8" wt ~ 195. hoping for a bw OHP soon

worked up to a 2x225 power clean two days ago. hadnt done those on perhaps 4 months

Haven't checked in lateley.

Monday:

Leg press - warmup, 1x8x270, 3x8x360

Machine leg extension - 1x8x130, 1x8x140, 2x8x150

Machine leg curl - 4x8x120(maybe). Can't do much weight on this because it hurts my sciatic nerve and back pretty good.

Single leg machine leg press - 4x10xmax


Thursday:

DB bench press - warmup, 1x7x50, 1x7x55. Then for some reason I decided to just one rep max.lol. 1x1x65, 1x1x70, 1x1x75.

Might could have got to 80 if I hadn't have done those first two sets and had a spot. My max DB bench was 100 and that was about 10 years ago. Was struggling with 50's in February so I am happy with the gains so far.

T-Bar row - 1x8x45, 3x8x90

Incline bench - 4x8x135

Wide grip cable lat pulldown - 1x8x110, 3x8x120

Machine fly chest press - 2x8x120, 2x8x130

Machine back flly (just reverse of the chest fly) - 4x8x100

Quick in and out but got a good sweat going.

Monday:

1.5 mile run on track. 8 min mile pace

Seated single arm DB hammer curls: 1x8x25, 3x8x30

Skull crushers: 4x7x60

EZ Bar curls: 4x8x70

Rope triceps pushdown: 4x8x80 (actually was a metal chain and ball instead of a rope)

Rope cable curls: 4x8x80

Cable triceps kickbacks: 4x8x30

DB pinwheel curls: 4x8x20. You really feel like a wuss doing these But man even with a light weight you get a good burn with these

Double arm overhead DB extension: 4x6x50

Worked in some abs in between set too.

Since I started back up, my numbers are up on most everything outside of my biceps. My arms are getting bigger and more defined for sure, but I really haven't gone up in weight that much. The reps are getting easier so I know my strength is better but even on just straight curls, I haven't had too much gains as far as numbers go.

But honestly, even when I stayed in the gym, my arms were always on the lower side for some reason. Guy at the gym next to me last night was repping 50's on curls and I was thinking dang, I don't see myself ever getting there. Though I don't try and compare myself to other people in the gym it just stood out because we were doing the same workout right next to each other

Didn't have much of a belly, I would say I was probably 5lbs overweight. Stomach has flattened out for the most part. I haven't really lost weight but I'm figuring I'm maintaining because I'm replacing the fat weight with muscle.

Overall pretty happy even though I haven't hit it as hard as I would like to. Definitely time to switch gyms though. I started back at anytime fitness just because it was so close to my house but it is such a terrible gym. At least the one by my house is. Most of them are small, but this is the smallest I've seen. Really limited in what you can do, I really miss the Hammer Strength free weight machines at my old gym. This anytime has no free weight machines and doesn't have any set weight EZ bars. Only good thing is there's rarely many people there, but there's a reason for that.

Rippler 3 W1 D3:

DL 3x5x285

OHP 5x6x115, 1x155, 1x165

DB Pullover 3x10x65, 75, 85

Facepulls 3x10x130, 140, 150

HS Rows 3x10x140, 180, 200

CG Lat Pulldowns 3x10x130, 140, 150

Rippler W2 D1:

OHP 4x3x145

DL 6x5x255

Leg ext 3x10x130, 140, 150

Rear delta 3x10x20 (I’m going to switch these next week for a machine version a friend was showing)

Incline DB press 3x10x60s (was supposed to these yesterday, but the gym closed at 5 so I got the boot)

Lat pulldowns 4x10x130, 140, 150, 170

Good day overall, but my left knee has been sore and popping since Saturday night which caused a little instability on DL and leg ext. Heavy squats tomorrow will be interesting.