9/26/18
| Exercise | Weight | Set 1, reps | Set 2 | Set 3 |
|---|---|---|---|---|
| Leg Press | 135,140,142.5 | 10 | 12 | 14 |
| Cable Hip Abduction | 15,15,17.5 | 13 | 15(4 ISO) | 7 (3 ISO) |
| Low Row | 47.5, 47.5, 50 | 10 | 12 (4 ISO) | 8 (3 ISO) |
| Dumbbell Upright Row | 20,20, 22.5 | 14 | 15 | 8 (3 ISO) |
| Preacher Curl | 37.5 | 8 | 8 | 9 |
| Ab Machine | 105,105,110 | 14 | 16 | 11 |
| Calisthenic Back Ext. | 5 | 8 | 9 | 10 |
Notes
1- The insomnia I had been having all week continued. Did the entire workout in a sense of disassociation.
2- Weight has been at 216 (5 lb drop since start) for last two sessions. I'm still overeating, so both exercise and MCT oil are kicking in.
3- Had to wait a bit in the sauna between workout and warmup. I keep forgetting to add 2 minutes of sauna before workout. I don't think it helped mentally, but it did help physically.
4- No triceps work...this is how I know I was out of it, coz I always try to make sure it's included.
10/1/18
| Exercise | Weight | Set 1, reps | Set 2 | Set 3 |
|---|---|---|---|---|
| Deadlift | 135,140,145 | 10 | 12 | 14 |
| Plate Calf Raise | 40,40,45 | 12 | 14 | 12 |
| Assisted Pullup Machine | 95,110,135* | 4 | 5 | 10 |
| Dumbbell Overhead Press | 25 | 8 | 10 | 12 |
| Cable Chest Press | 20.5 | 10 | 10 | 11 |
| Rotator Cuff | 12.5 | 10 | 10 | 4 |
| Medicine Ball Side to Side | 11 | 20 | 22 | 26 |
| Reverse Crunch | 2 sets | 20 | 22 |
Notes
1- Weird day; my mind was no where near being on workout. Walked in, took a leak, didn't check weight, and started lifting without a warmup. I had no idea what time I started working out, so I was under the impression that I had only been there for 15 minutes the entire time
2- The Assisted Pullup Machine is interesting...
You add weight to lessen your load; which means I was doing progressively weaker work in my sets. This was the first time I used the machine, so I was trying to gauge the weightload I needed to start improving myself. The idea is that you work up to doing pullups with your full body weight.
3- I stopped my personal trainer contract. Will still be working with him for another month. My trainer is a good guy, and I have learned a lot from him, but I'm going to need that money to start taking martial arts classes. Still can't find a defendu course around Austin.
4- I did squeeze in 5 minutes of cardio after the weightlifting session. I could have done more, but my calves were screaming at me the whole time.
5- Looks like I didn't add a triceps exercise today either. DOH!
6- I will be weightlifting every three days, so not really on a set weekly schedule. I suppose it works out to a bi-weekly schedule over time. Still need to add cardio days!!!
Great job! Keep it up!
thanks!
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