Really good chest workout today
Bench: 315×5, 345×5, 375×5, 395×4, 415×1
Dumbell Incline: 100×8, 120×8, 120×6
Hammer Strength Incline: 3 sets of 10
Smith Machine – Started as regular bench and adjusted incline up 2 notches each set – Very tough
Finished with pec dec and cross overs
THEN – Went and ran sprints with Josh. That felt great after working legs yesterday.
I got back into town this afternoon and I was able to get a leg workout in. I’ve still been working on the reps and today I wanted to see how many reps I could get with 4 plates. I did my squatting to a box to gauge my depth and to show others how deep a squat should be. I ended up with 15 reps, but I would like to get 20 before I start going heavy again.
My family has grown this past year, and it seems like this summer I was really busy trying to keep up with everything and everybody. Lacy and I were going somewhere almost every weekend this summer: vacations, weddings, family visits and functions. They were fun, but I’m glad that they’re over with and I can get back to my routine.
Josh is pushing towards the home stretch of his contest, and I’m excited for that. He knows the road ahead of him, and shows tremendous mental toughness everday at home, work and the gym. I haven’t reached my weight loss goal…yet. I still hope to get into the 250s, My cardio and exercise habits have been good, but not my diet. I hope to get back on track as life slows down a bit this fall. I feel good though and I’m ready to start training for my final contest of the year, Master Nationals in October. After that, I would really like to find a powerlifing meet.
I’ve still been getting my workouts in, still trying to keep the reps high and staying away from the extreme weight. I feel like I’m healing up and I don’t think I’m losing strength, so things are good.
Had a tough leg workout yesterday, and today was chest.
Bench Press: 295×5, 315×5, 335×5, 355×5, 375×5, 395×1 – I was shot after 5 tough sets
Decline Dumbell: 100×10x3
Smith Machine Incline: 185×10, 225×10, 275×6, 185×10 – These really pumped up the pecs
Hammer Strength Incline: 3 sets of 7
Deep Pushups: 15, 12, 11 and then finished with some narrow cable crosses
GREAT WORKOUT!
Another week has gone by and it’s Sunday again already! Josh and I had another tough week of lifting, and I was able to ride my bike to work twice including an awesome wipeout. My weight is coming down…slowly, but that is what I want so I don’t lose any muscle. Right now I’m at 267, but my cardio level is increasing. My gym numbers have been pretty boring, but let me tell you about my Saturday:
Horse stall demolition and yard clean up at Lacy’s parents
12 foot long 2×6s from pile to dumpster x 20
Utility poles, heaved up and carried on shoulder to dumpster x 4
Removal of fence posts buried 3 1/2 underground x 8
Engine block – Loaded twice to pickup bed and unloaded once
Wood burning stove, 4 bales of copper, 4 fence gates and 3 loads of bricks loaded up and then unloaded
That along with many swings of the sledge hammer occupied my time on Saturday. It was a lot of fun in a way, finding new objects to lift, throw and carry. It was also good bonding time with my girlfriend, who is a lot stronger than I thought she was and also a lot of help!
