chrisw77's Journal, 07 May 19

Back to the old routine finally!

The biggest pointer I can offer on workouts is do what is intense FOR YOU. Lift weights that are challenging FOR YOU.

When I see dudes benching 225#, I can feel so weak, but then I remember that I'm still just beginning and the weights I'm using are working!


Pull-ups:
1 set x 12 reps

Scap Pull-ups:
1 set x 5 reps (hold for 5 seconds)

BB Bench Press:
1 set @ 155# to failure
2 sets @ 135# to failure
1 set @ 95# to failure

Rotator Cuff DB External Rotations:
3 sets x 12 reps (15 x 2 = 30#)

Rotator Cuff DB Internal Rotations:
3 sets x 12 reps (15 x 2 = 30#)

Incline Curls:
3 sets to failure (25 x 2 = 50#)

BB Standing Calf Raises:
3 sets x 15 reps @ 255#
1 set x 15 reps @ 215#
1 set x 15 reps @ 165#

BB Squats:
3 sets x 5 reps @ 255#
1 set x 8 reps @ 215#
1 set x 12 reps @ 165#

Overhead Press:
1 set to failure (40 x 2 = 80#) +drop-sets
1 set to failure (30 x 2 = 60#) +drop-sets
** SUPER-SET **
DB Rear Delt Flyes:
1 set to failure (35 x 2 = 70#) +drop-sets
1 set to failure (30 x 2 = 60#) +drop-sets

Chest Dips:
1 set to failure @ +45#
1 set to failure (no weight)
** GIANT-SET **
Sarcoplasmic Spider Curls:
2 sets to failure (30 x 2 = 60#)
** GIANT-SET **
Knee Raises:
2 sets x 25 reps

Lat Pull-down Machine:
3 sets x 8 reps @ 200#
1 set to failure @ 90#

EZ Bar Curls:
1 set to failure @ 90# +drop-sets
1 set to failure @ 70# +drop-sets
1 set to failure @ 50#

Pec Deck Machine:
2 sets x 8 reps @ 130#
1 set to failure @ 100#

71.7 kg Lost so far: 0 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

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4121 kcal

Fat: 135.65g | Prot: 209.62g | Carbs: 530.53g.   Breakfast: Malt-O-Meal Blueberry Mini Spooners, Nabisco Chewy Chips Ahoy! with Reese's, Valu Time 1% Low Fat Milk. Second Breakfast: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla, V8 V-Fusion Peach Mango, Optimum Nutrition Micronized Creatine Powder. Elevenses: Winco Foods 1% Low-Fat Chocolate Milk, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Now Sports Carbo Gain, Coffee (Brewed From Grounds). Dinner: Valu Time 1% Low Fat Milk, Olive Garden Breadsticks, Olive Garden Pasta e Fagioli, Fat Boy Cookies 'N Cream Ice Cream Sandwich, Olive Garden Giant Four-Cheese Stuffed Shells with Shrimp. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3848 kcal

Exercise: Yard Work (gardening) - 1 hour, Watching TV/Computer - 8 hours and 30 minutes, Sleeping - 7 hours and 30 minutes, Grocery Shopping - 45 minutes, Cooking - 15 minutes, Driving - 2 hours and 30 minutes, Weight Training (Bodybuilding) - 1 hour and 45 minutes, Housework - 15 minutes, Resting - 1 hour, Showering - 30 minutes. more...