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09 ноября 2021
Today was Max Effort - Lower day utilizing the deadlift. I came close to 475 lbs. It came about mid shin. But, I'd pulled it from out in front of my shoulders. I thought I'd mention that I don't psyche myself up like I do for competitions. I try to stay calm before my attempts. That's why I don't lift crazy weights at home usually. Also, I have a stiff bar. That doesn't allow enough bend to start the lift properly.
FitNotes Workout - Tuesday 9th November 2021
** Deadlift **
- 45.0 lbs x 10 reps
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 1 rep
- 275.0 lbs x 1 rep
- 315.0 lbs x 1 rep
- 365.0 lbs x 1 rep
- 405.0 lbs x 1 rep
- 455.0 lbs x 1 rep
- 475.0 lbs x 0 reps
- 410.0 lbs x 2 reps
** Back Extensions **
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
** Lying Leg Curl Machine **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
(5 комментарий)
08 ноября 2021
Max Effort - Upper day.
FitNotes Workout - Monday 8th November 2021
** Incline Barbell Bench Press **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 1 rep
- 155.0 lbs x 1 rep
- 185.0 lbs x 1 rep
- 165.0 lbs x 3 reps
** Flat Dumbbell Bench Press **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
** Barbell Row **
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
** Overhead Tricep Extension (EZ Curl Bar) **
- 10.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 40.0 lbs x 12 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps
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05 ноября 2021
Dynamic Effort - Lower (Squats) day was awesome!
FitNotes Workout - Friday 5th November 2021
** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
** Deadlift **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 2 reps
- 270.0 lbs x 2 reps
- 270.0 lbs x 2 reps
- 270.0 lbs x 2 reps
- 270.0 lbs x 2 reps
- 270.0 lbs x 2 reps
- 270.0 lbs x 2 reps
** Trap Bar Squat **
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
** Leg Extension Machine **
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps
** Weighted Decline Sit Ups **
- 10 reps
- 10 reps
- 10 reps
(3 комментарий)
04 ноября 2021
I love this Dynamic Effort day for upper body!
FitNotes Workout - Thursday 4th November 2021
** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 135.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
** Overhead Press **
- 45.0 lbs x 10 reps
- 65.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 7 reps
** Chin Up **
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
** Dips **
- 10.0 lbs x 32 reps
- 10.0 lbs x 28 reps
- 10.0 lbs x 15 reps
** Dumbbell Hammer Curl **
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
(11 комментарий)
03 ноября 2021
I'd slipped up a while back and gained a bit. I really have been watching my CICO and not going over at all. I've managed to get back to where I almost was in a few days. The weather has really turned in Indiana. And it's not been great walking weather in the mornings. I'm not fond of 20° walks in the early morning hours. 🥶🥶🥶
Вес:
Потеряно до сих пор:
Еще предстоит сделать:
Следовательность диеты:
83,6 кг
2,1 кг
4,3 кг
Достаточно Хорошо
(2 комментарий)
Набралось 0,1 кг за Неделю
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