Happy Presidents Day

      In honor of Presidents day, we went to the gym early to lift the dead. Well, that and I have to go get my taxes done later on. Here's what we accomplished:

••••••••••

DEADLIFTS:

133lb x10

199lb x5

(221lb x4) 2x mixed grip

221lb x5 mixed grip

BB RDL:

(133lb x10) 3x

RACK PULLUPS:

CHEST HEIGHT

x5

x4

x5

*I found a video on a progression to do for eventually doing a full pullup. If you want to check it out, just click this link.

WIDE CABLE ROWS:

85lb x5

70lb x10

55lb x15

LAT PRAYERS:

(35lb x10) 3x

CABLE CHEST PULLS:

35lb x15

40lb x10

45lb x5

CABLE FACE PULLS:

30lb x15

40lb x10

45lb x5

PREACHER CURLS:

*I did some googling to find the approximate weight of the empty (no plates loaded) preacher curl machine. It's somewhere between 12lbs - 15lbs. I'm going with the low end and using 12lbs as my base weight. 

37lb x10

37lb x8

37lb x7

••••••••••

     I threw those preacher curls in just for the hell of it. There was no rhyme or reason to it. I don't really like them. I'd much rather just do a strict curl against the wall or something. The preachers never feel comfortable to me. Anyhoo....

     I'm very pleased with the deads. The only issue I was having is that I was hitting my knees on the way down a few times. I need to be better at keeping my form on the descent. Other than that, they felt good. Next week I know I will get the full 3 sets of five and then I'll bump the weight up a bit. I'm disappointed that I need to use the mixed grip, but that will change over time as well. Today my grip felt weak but I usually try to get at least all the sets up to the 221lb with a standard grip and then at least 2 of the heavy weight. I couldn't get any of the 221lb with standard grip today. 

     I had today off from work because of Presidents day and I have an appointment later this afternoon. We don't typically go to the gym so early in the day and it was friggin packed! Lots of older people there during the day. I definitely prefer going later in the afternoon. 

     I've had lunch but I'm still ravenous. That's how I know I worked. I'm going to go scrounge in the fridge for more food. 

Uncharted Territory

     Friday favorites! Let's get right into it:

••••••••••

BACK SQUATS:

Bar wide x7

*The bar was hitting the safety rails and it was annoying me. That's why I only did 7.

95lb x10

135lb x8

(165lb x2) 2x

(165lb x3) 3x

65lb 1.5 reps x10

85lb 1.5 reps x7

45° LEG PRESS:

(280lb x10) 2x

190lb x10

CALF RAISES:

(190lb x10) 3x

LEG EXTENSIONS:

SINGLE LEG:

50lb x10 ea.

55lb x6 ea.

60lb x5 ea.

SEATED HAMSTRING CURLS:

SINGLE LEG:

50lb x10 ea.

55lb x5 ea.

60lb x5 ea.

DOUBLE LEG:

100lb x10

OUTER THIGH:

SQUAT POSITION:

(80lb x12) 3x

INNER THIGH:

(50lb x10) 3x

••••••••••

     I think it is safe to say that I'm officially in territory that I've not been in before. I mean, obviously, I've gone for one rep maxes that were heavier than this, but I've never been in this weight range for reps. I'm excited to see where I can go. 

     Everything felt good. I was totally exhausted by the time we were done, but no horrible pain. The usual achiness is there in my knees but that should subside by tomorrow.  I've eaten, had my snack, fixed the cable (multiple times) and now it's time for rest. 

No Catchy Title. Just Presses

     I don't have too much to say about tonight. Thursdays are my least favorite day - shoulders. Let's get into it:

••••••••••

O.H. PRESS:

STRICT:

Bar x12

65lb x8

(77lb x6) 3x

PUSH:

97lb x4

(97lb x5) 2x

INVERTED ROWS:

4x3

*I know this is pitiful. There's nowhere to go but up. I'll also note (more for my own reference) that the bar was placed in the fifth slot from the bottom.

DB LATERAL RAISE:

10lb x12

12lb x8

*I started having discomfort in my right shoulder at this point so I stopped.

DB FRONT RAISE:

(12lb x10) 3x

DB REAR FLY:

(12lb x10) 3x

ISOLATERAL SHOULDER PRESS:

(+10lb ea. side x10) 2x Neutral grip

+12.5lb ea. side x5

SEATED REAR CABLE FLY:

(70lb x10) 2x gripless

(80lb x5) 2x

••••••••••

     I'm happy with the progress on my strict presses as well as the push presses. I belt up for the heavier push presses and that seems to help alleviate any discomfort in my back. As for my shoulder, I'm not sure what the issue is. Those side raises cause a pop/grind sensation. I can't say that it's painful, because it really isn't; it's just uncomfortable. I've hurt my shoulder before and remember it took what seemed like forever to heal. I'm probably being overly cautious, but I don't want to go down that road again.

     I already ate so my belly is full. Now I get to relax.

Entry Earned Into The Plate Club

     I am so glad that we have tomorrow off. I'm beat. I got some good stuff done tonight, here it is:

••••••••••

BENCH:

95lb x10

115lb x6

125lb x5

(135lb x3) 5x

65lb wide/mid/narrow x10 ea.

95lb wide/narrow x5 ea.

INCLINE:

(65lb x10) 2x

65lb x9

DECLINE:

95lb x5

(95lb x6) 2x

CABLE FLY:

High / Hanging Knee Raise:

(40lb x10 / x12) 3x

Mid:

(35lb x5) 3x

Low:

30lb x3

30lb x2, 25lb x5

25lb x5

••••••••••

     I didn't have an ounce of anything left in me tonight. I had plenty of good food today, came close to meeting all of my macro goals, but my energy is just nonexistent. All that being said, I've made it into the plate club for my bench! Frank is very happy; he's been waiting for this day for awhile now. I didn't get my full sets of five but I will absolutely take sets of three. I won't lie, some of those reps weren't pretty. In fact, they were all a struggle and I fought for each one. Very proud of my effort tonight on those for certain.

     I wasn't too hungry for dinner. I just ended up having an egg salad sandwich. I'm more tired than anything. A hot shower, an even hotter cup of tea and some mindless TV time is on the docket.

 

Two, Count 'Em TWO PR'S!

     Time got away from me again and I didn't log Friday's squats, so I'll do another combo of that day and today.  I didn't go to the gym on Thursday for shoulders, so there's nothing to update there. Here's what happened:

••••••••••

Friday 2/6

SQUATS:

95lb x10

115lb x8

135lb x6

155lb x5

155lb x4

155lb x5

*I knew on that very first 95lb squat that my knees were not going to cooperate. I had some sharp pain in the right knee cap. I pushed forward and it did get better but none of the squats felt "strong". I could have and should have pushed for that fifth rep on the second set but I got distracted by someone and lost my rhythm. 

SEATED LEG PRESS:

120lb wide x15

160lb wide x9

100lb narrow x20

SINGLE LEG EXTENSION:

55lb x10 ea.

60lb x7 ea.

65lb x5 ea.

OUTER THIGH

SQUAT POSITION

80lb x10

90lb x7

90lb x7

INNER THIGH:

SEATED

50lb x10 mid foot position

50lb x10 extended leg

50lb x10 high foot position

MULTI HIP MACHINE:

HIP FLEXOR:

(29lb x10 ea.) 2x

KICKBACK:

(41lb x10 ea.) 2x

MONDAY 2/9

DEFICIT DEADLIFTS:

(Using a 45lb plate)

133lb x10

177lb x10

199lb x5

221lb x4 (mixed grip)

221lb x3 (mixed grip)

*My knees were done after that. I whacked them a couple of times with the bar.

BB RDL:

133lb x10

133lb x6

133lb x10

*My grip was definitely tired

SEATED CABLE ROWS:

CLOSE GRIP:

85lb x8

OPEN GRIP:

(85lb x8) 2x

SINGLE ARM LAT PULL DOWN:

30lb x15 ea.

35lb x10 ea.

40lb x10

ISOLATERAL ROWS:

35lb x10 wide

25lb x10 high

40lb x10 narrow

BACK RAISES:

WITH TWIST:

[x10 (5 ea. side)] 2x

STRAIGHT RAISE 

10lb x10

••••••••••

     The squats may not have felt very strong, but I managed to get a 5 rep max on them. I think that still qualifies as a win. I also got a 4 rep PR today with the deadlifts. I know that I'm getting into territory where I'll be (hopefully) getting higher weights with more reps and that I can't keep blabbering about a 5 rep max, or a 4 rep max PR. But right now, it's still fresh and it still makes me proud. So I'm going to blabber about it! Some days I don't feel too good. I'm tired, my energy sucks and my mood is swinging low. Then I go and do things like this and it reminds me that I'm doing pretty OK for an old broad. I realize that I'm more than likely creating some more damage in my knees. I'm not ready for any sort of surgery right now, I'm just not. If I can hit my goal of doing that powerlifting meet this winter, then I will consider going back to the doc and discussing options. Right now I'm not at that point. The pain is still manageable with adjusting my activities, ice, and ibuprofen. 

     My macros are still macroing and I'm holding at about 10lbs down. I'm jonesing for some friggin conversation hearts and I'm currently searching for them in the stores. I saw some at CVS tonight but they were too friggin expensive. I may have to settle for a roll of NECCO wafers. They're in my price range.  Don't judge me.

No Denying

     Monday and Tuesday are done (thanks goodness). Lots of stress at work but it translated into good things in the gym. Here's what happened over the past two days:

••••••••••

MONDAY 2/2

DEADS:

110lb x10

176lb x6

198lb x3

(220lb x2) 3x 

*Last set was mixed grip

GOOD MORNINGS:

(110lb x5) 3x

ISOLATERAL SEATED ROWS:

SINGLE ARM:

Narrow:

25lb x15 ea.

30lb x10 ea.

35lb x10 ea.

Wide:

20lb x15 ea.

30lb x10 ea.

35lb x8 ea.

DOUBLE:

40lb x10

40lb x8

50lb x5

LAT PULL DOWNS:

(85lb x10) 2x

Behind the Head:

70lb x10

70lb x8

TUESDAY 2/3

BENCH:

75lb x10

95lb x10

(125lb x5) 3x

135lb x5 4.5" block

135lb x5 3" block

135lb x2 no block. 

*Tried for 3 but failed the last rep.

INCLINED BENCH:

(75lb x6) 3x

DECLINED BENCH:

(95lb x8) 3x

CABLE FLY:

HIGH:

(35lb x10) 3x

MID:

35lb x5

30lb x2

(25lb x10) 2x

LOW:

(25lb x7) 3x

CABLE TRI. PULL DOWN:

DOUBLE ARM:

30lb x12

35lb x10

SINGLE ARM:

20lb x6 ea.

15lb x6 ea.

*My right arm was significantly weaker than my left tonight. Not quite sure why.

••••••••••

     I'm happy with the way the past 2 days have gone. The deads feel good at 220lb and I even got most of them with normal grip. I also felt really good with the good mornings. I had been uncomfortable with them because the bar didn't feel stable. I adjust my grip width and technique a bit and they went much, much better on Monday.

     Tonight, I finally made my full sets of 5 on that stinkin' 125lb. I was feeling good so I decided to throw the block on there just to mess around with some heavier weight. Things were still feeling strong so I took the block off and managed two full reps of the 135lb even after all the other stuff I had done. Next week, I try for reps with the 135lb. Seeing the numbers going up makes me happy and excited and accomplished. Definitely not where I want to be, of course, but there's no denying that I'm progressing. 

     Still tracking my macros and I'm roughly 10lbs down from where I started. I already ate dinner and I'm just about maxed out on what I can have today, so it's tea time and that's it. 

Making Tracks To Strongville USA

     We got off of our normal schedule due to snowstorms but we're back on track - I think. Last night we went to Bench Town and tonight the track brought us to Squatsville. Here's what got done over the past two days:

••••••••••

THURSDAY 1/29

BENCH:

85lb x10

95lb x10

115lb x6

(125lb x3) 5x

DB INCLINE PRESS:

25lb x10

30lb x8

40lb x4

40lb x5

40lb x3

DB FLY:

20lb x5

*I did this first set and then decided I wanted to add something in with it.

DB NARROW PRESS / FLY:

(20lb x10 / x5) 2x

SEATED CABLE FLY:

(No grip - palms only)

(70lb x10) 3x

ASSISTED DIPS:

60lb x5

60lb x4

60lb x3

SEATED DIPS:

(90lb x10) 3x

FRIDAY 1/30

OUTER THIGH:

SQUAT POSITION (not seated)

50lb x10

80lb x10

100lb x5

SEATED - LOW FEET

70lb x10

MID FEET

70lb x10

HIGH FEET

60lb x10

INNER THIGH:

(50lb x10) 2x

50lb x8

BACK SQUAT:

65lb x10 wide

95lb x10 normal

135lb x4

Bar 1.5 reps x10

65lb 1.5 reps x8

85lb 1.5 reps x4

45° LEG PRESS:

CALF RAISES

(190lb x10) 3x

LEG PRESS:

190lb x10

280lb x7

370lb x1

BULGARIAN BAG WALKING LUNGES:

(26lb x3 ea. Leg) 4x

••••••••••

     I'm inching my way closer to going up in weight on the bench. I got a solid 5 sets of 3. Next week I should be able to get 3 sets of 5. I'm also very happy with the inclines at 40lb a hand. Getting stronger makes me happy. The squats though, well, I'm not so happy with. This cold weather is just wrecking my knees. They ache constantly. I was feeling just OK when I started but the 135lb proved too much for my left knee and it protested loudly. SO I decided to lighten it up and do reps instead. I'm surprised I even got that one rep at 380lb on the leg press. One was enough though!

Chat GPT has me unevenly loaded!

   I think we should be good to go for a regular schedule next week. We're supposed to get another storm this weekend but not nearly as bad as last week - only about 3" this go 'round instead of 20". Here's to hoping my knees hold out. They're beginning to make me worry.