Chest: Flat Bench: 195 x 5/5/5/5/5
Quads: Squats: 225 x 5/5/5/5/5 (+10)
Front Delts: Shoulder Press: 135 x 5/5/5/4/4
Calves: Seated Raise: 110 x 12/12/12/12/12 (+10)
Triceps: Close Grip Bench: 100 x 6/6/6/6/6 (+10)
Chest/Triceps: Dips: 6/6/6/6/6
Whoo! A new bench working weight. Should be hitting 200 in a week or two!! I switched back to normal (back) squats from front squats. I was finding that the front squats were putting too much stress on my elbows, while not really giving me a good enough leg workout.
LOL. I guess google's engine finally crawled my blog. Hello to all the people using images.google.com to search for pictures of Ryan Reynolds, Chris Evans, and Jamie Bamber. So here you go!
  
Back: SL Deadlift: 225 x 5/5/5/5/5 (+10)
Hams: Leg Curl: 95 x 5/5/5/5/5 (+5)
Lats: Pullups: 12.5 x 5/5/5/5/5
Side Delts: Lateral Raise: 30 x 5/5/5/5/4
Biceps: EZ Curl: 80 x 5/5/5/5/5
Traps: BB Shrug: 205 x 6/6/6/6/6 (+5)
Today's workout was good, but hard. I hit 225 on deadlifts, a nice little milestone! But that made doing pullups more difficult than usual. One thing I am glad to see is some progression on leg curls. I was stuck under 90 for the longest time.
Chest: Incline Bench: 160 x 5/5/5/6/6 (+10)
Quads: Leg Extension: 120 x 6/6/6/6/6 (+10)
Front Delts: DB Front Raise: 25 x 6/6/6/6/6 (+5)
Chest: DB Flyes: 55 x 5/5/5/4/4
Calves: DB Raise: 55 x 10/10/10/10/10
Triceps: EZ Extension: 75 x 6/6/6/6/6 (+5)
Hip Flexor: Lying Leg Raise: 12/12/12/12/12
On Wednesday, I was doing cardio on my recumbent bike. Somehow I spazzed out and whacked my knee on the control panel area. I finished that cardio out, but I ended up with a bruise so bad that it made my leg tight the next couple days. I hit it right where my quad attaches to the knee. So that delayed my workouts by a couple days. Oh well, I'm back on track now.
Lats: Chin-up: 15 x 5/5/5/5/5 (+5)
Hams: Good Morning: 115 x 5/5/5/5/5 (+5)
Back: Bent-over Row: 130 x 5/5/5/5/5 (+5)
Side Delts: Upright Row: 40 x 5/5/5/5/5
Biceps: Hammer Curls: 25 x 6/6/6/6/6 (+5)
Abductors: Cable Hip Ab: 5 x 6/6/6/6/6 (+5)
Replaced BB Curls with Hammer Curls to mix things up...
Chest: Flat Bench: 185 x 5/6/6/6/6 (+10)
Quads: Front Squat: 155 x 5/5/5/5/5 (+10)
Front Delts: Shoulder Press: 135 x 5/5/5/5/5
Calves: Seated Raise: 90 x 12/12/12/12/12 (+20)
Triceps: Close Grip Bench: 90 x 5/5/6/6/6 (+10)
Adductors: Cable Hip Ad: 5 x 5/5/5
Getting behind on posting these...
Back: SL Deadlift: 215 x 5/5/5/5/5 (+10)
Hams: Leg Curl: 90 x 5/5/5/5/5 (+5)
Lats: Pullups: 10 x 5/5/5/5/5 (+2.5)
Side Delts: Lateral Raise: 25 x 6/6/6/6/6 (+5)
Biceps: EZ Curl: 75 x 5/5/5/5/5 (+5)
Traps: BB Shrug: 200 x 6/6/6/6/6 (+5)
Whee.. will increase weight on all these exercises next week! My traps are really sore today from the shrugs.
Chest: Incline Bench: 155 x 5/5/5/5/5 (+5)
Quads: Leg Extension: 110 x 5/5/5/5/5 (+10)
Front Delts: DB Front Raise: 25 x 5/5/5/5/5
Chest: DB Flyes: 45 x 6/7/7/7/7
Calves: DB Raise: 55 x 10/10/10/10/10
Triceps: EZ Extension: 70 x 6/6/6/6/6 (+5)
Hip Flexor: Lying Leg Raise: 12/12/12/12/12
Lats: Chin-up: 10 x 5/5/5/5/5 (+5)
Hams: Good Morning: 105 x 5/5/5/5/5 (+5)
Back: Bent-over Row: 125 x 5/5/5/5/5 (+5)
Side Delts: Upright Row: 35 x 6/6/6/6/6 (+5)
Biceps: BB Curl: 80 x 5/5/5/5/4
Abductors: Cable Hip Ab: 5/5/5/5
I'm wishing I had a Roman Chair at home for this day. I'm not feeling the Good Mornings in my hamstrings much yet.
Chest: Flat Bench: 185 x 5/5/5/5/5
Quads: Front Squat: 135 x 5/5/5/5/5 (+20)
Front Delts: Shoulder Press: 125 x 5/5/5/5/5 (+10)
Calves: BB Raise: 235 x 10/10/10/10/10 (+10)
Triceps: Close Grip Bench: 80 x 5/5/5/5/5 (+10)
Adductors: Cable Hip Ad: 5/5/5/5
That front squat number still looks very low. I'm finding it stresses my wrist and elbows some, so I don't want to jump in too heavy yet. I am noticing that it hits my quads more than a standard squat does.
Back: DB Lying Row SL Deadlift: 205 x 5/5/5/5/5 (+10)
Lats: Pull-up: 0 x 5/5/5/5/5 (+5)
Hams: Leg Curl 90 x 5/5/5/5/4
Side Delts: Lateral Raise: 25 x 5/5/5/5/5
Biceps: EZ Curl: 70 x 5/5/5/5/6 (+5)
Traps: BB Shrug: 195 x 5/5/5/5/5 (+5)
Because I replaced deadlifts on the previous workout, I added straight-legged deadlifts to this one as a back exercise.
I'm glad I invested in a pair of lifting straps to help with heavy barbell exercises like deadlifts and shrugs. My grip always gives out before the muscles I'm working on those exercises, and without straps I really build up some nasty calluses. Even with gloves, I still got bad calluses until I started using straps.
Chest: Incline Bench: 145 x 5/5/5/5/5 (+10)
Quads: Snatch Grip DL Leg Extensions: 100 x 5/5/5/5/5 (+10)
Front Delts: DB Front Raise: 20 x 5/5/5/5/5
Chest: DB Flyes: 45 x 6/6/6/6/6
Calves: DB Raise: 55 x 8/8/8/8/8
Triceps: EZ Extension: 70 x 5/5/5/5/5 (+5)
Hip Flexor: Lying Leg Raise: 10/10/10/10/10
I did one set of Snatch Grip (Wide Grip) Deadlifts, and decided I would do Leg Extensions instead. I need to figure out the right way to do them I guess, because I didn't feel that my quads were being worked. For me, deadlifts have always targeted my lower back and hamstrings. So I need to read up on these more before I go hurt myself!
The other modification I made (already!) was to add Flyes.
Lats: Chin-up: 0 x 8/8/8/8/8 (+10)
Hams: Good Morning: 95 x 5/5/5/5/5 (+10)
Back: Bent-over Row: 115 x 5/5/5/5/5 (+10)
Side Delts: DB Upright Row: 35 x 5/5/5/5/5
Biceps: BB Curl: 75 x 5/5/5/5/5 (+5)
Abductors: Cable Hip Ab: 0 x 5/5/5
I think I need to figure out how to do Good Mornings the right way. Maybe they aren't a hamstring exercise for me. Seemed to work my lower back more than my legs.
Chest: Flat Bench: 175 x 5/5/5/5/5 (+10)
Quads: Front Squat: 115 x 5/5/5/5/5 (+20)
Front Delts: Shoulder Press: 115 x 5/5/5/5/5 (+10)
Calves: BB Raise: 225 x 10/10/10/10/10 (+10)
Triceps: Close Grip Bench: 70 x 8/8/8/8/8 (+10)
Adductors: Cable Hip Ad: 0 x 5/5/5
This was the first time I've done Front Squats, so I'm starting out light. Numbers in parentheses are how much to increase the weight next time. Sometimes I may do more than 5 if the weight feels light, or on calves.
Also, hip adductors are hard! I'm going to have to work up to 5x5. The friction on my cable is hard enough for now without weight.
I had previously switched away from doing a 5x5 workout because my shoulder felt overtrained. However, I had experienced good gains when doing 5x5. Well, the routine I switched to isn't getting me the results I want, so I'm going back to 5x5.
This time I'm trying to do a more balanced routine, so I designed an A/B workout based on Push/Pull exercises. I'm also going to start forcing myself to post my workout logs on those days. Wheee!
Push A
Chest: Flat Bench
Quads: Front Squat
Front Delts: Shoulder Press
Calves: BB Raise
Triceps: Close Grip Bench
Adductors: Cable Hip Ad
Pull A
Lats: Chin-up
Hams: Good Morning
Back: Bent-over Row
Side Delts: Upright Row
Biceps: BB Curl
Abductors: Cable Hip Ab
Push B
Chest: Incline Bench
Quads: Snatch Grip DL Leg Extension
Front Delts: DB Front Raise
Calves: DB Raise
Triceps: EZ Extension
Hip Flexor: Lying Leg Raise
Pull B
Lats: Pull-up
Hams: Leg Curl
Back: DB Lying Row SL Deadlift
Side Delts: Lateral Raise
Biceps: EZ Curl
Traps: BB Shrug
Still going strong, just haven't been updating the blog. Oh well. I'll try to do better.
I've got about 12 weeks before going on our annual beach vacation. So it is time to focus on fatloss! I usually do cardio on my recumbent bike, but I think I am going to get some blocks to do step aerobics also.
I was going to continue bulking through the end of the month, but I took photos today and decided it is time to lose some fat! So starting tomorrow I'm adding cardio to my routine, and being a little more careful about my diet.
I believe we are going on vacation a full two months earlier this year, so I need to make sure I have enough time to fit in the aussiebums I bought.
I wasn't recovering as fast as I thought, but today I finally made it back into the gym. It is strange how a short lapse in working out causes you to really enjoy your first day back. And I really did need to get back if my body is going to look anything like Ryan Reynolds in this photo that was in Men's Fitness.
This week has been a bust on the workout front. I didn't get in the gym since last weekend. And now today I am fighting a cold that I picked up at work.
Hopefully by tomorrow I will be 100% better and back in the gym.
 Another shameless photo of Jamie Bamber, this time from People magazine.
I worked out tonight and passed a milestone on my bench. I'm now benching my bodyweight + 30 lbs! I feel like I am really starting to fall behind on squats though, as I am only at bodyweight + 70 lbs there. But I think the new routine will help me progress faster, as I'm already up 10 lbs.
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