ExRx.net

Tuesday, 1 March

Moderate day at work. To gym alone. Sort of deload (except for chins), though I seem to be doing a lot of that lately.

Chins
13

Step-Ups, 18" box
5x45
5x55
5x65

Lt Bench
75x5x10

Cleans
Sets of 3 or 4 up to 105

Thursday, 3 March

Somewhat light day at work. Bill was in the gym benching, and I decided to join him. Jeff showed up just to spot, having a lot of shoulder trouble, so not benching.

Bench
3x120
3x140
1x160
0x185
0x175

SLSLDL
5x52
5x62
5x72
3x82

DB BOR
10x35
5x45
8x55

Stupid bench.

Saturday, 6 March

Lazy Saturday.

Chins
11/9/5

Split Squat
5x52
5x72
5x82

DB Press
10x25
2x10x30
2x10x25

Wednesday, 9 March

Long day at work, working with a pediatric cardiologist, trying to learn to do echocardiography on babies. Hmmm. Really needed to lift

TGU
3x20
1x25
1x30

Supersetted chinup/bench press ladders
BW chins, 65# bar
around 75 reps each

Friday, 11 March

Spent day packing and doing other last-minute chores pending our departure for home assignment tomorrow. Wandered into the gym somewhat aimlessly in the afternoon. Last workout in the old gym for 4 months. Q joined me later. He has found that he'd rather play touch football with a bunch of teenage girls than lift weights with me. Go figure.

DeFranco BB complexes
45x6/65x6/45x6

Step-Ups 18" box
65x5
75xform all shot to pieces
45x2x5

The 18" box makes a huge difference. My left leg is a lot weaker than the right. How could I squat over 200 just a few weeks ago, and now I can't single-leg 75? Rather than drop to a low box, I'll stick with the higher one and use less ego-stoking weight. Of course, I may not be anywhere that has any boxes for the next 4 months.

Monday, 21 March

c14w1d1

9th day in Hawaii. We spoke twice yesterday, this AM visited Kilauea volcano. To Stewart's Gym in afternoon. $15 for day pass, $5 for a bottle of Muscle Milk. Big, busy, lots of machines, lots of young guys benching and curling. 2 guys squatting in the rack next to me.

Press
5x65
5x75
5x85

DB Press
3x10x25
10x20

DB BOR
5x65
5x75
5x85

Squat
A few using safety bar, which I don't like, up to 135.

Chins
5/5/5/3

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 23 March

c14w1d2

Still on the "Big Island". Back to Spencer's Health and Fitness Center. Got told not to "crash" the weights after dropping a 45 on a padded floor from about a foot off the floor. He was very polite.

Deadlift
5x155
5x185
5x205

SL SLDL
5x115 right only
5x95 left
5x95 both

Pallofs
all locked out for 5-count
5x20
5x30
5x40
5x50

This is the first I've dead lifted for weeks, but they felt pretty good. I'll see about how sore I am.
The single-legs were a mistake right after full DLs

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 30 March

c14w1d3

At the NNU gym with Sam!

Bench
5x135
3x155
5x135

DB Bench
20sx10
30s2x10
25s2x10

Pallof
5x5x5
20/30/40/40/50

Bench--weights were read from the week 3 chart, so were too high for 3x5! Should have been 115,135,155.

Edited to add an ommited workout.

.........................................
Monday, 4 April

In the "Lower Mainland" of British Columbia. I found a really nice Recreation Center. Day pass C$5, .50 for a locker! It would be fantastic for people who do more things than I do. Nice weight room (other than the abundance of machines) with a squat rack and lots of bars and weights. Lots of people doing dumb things. I'll probably work out there a couple more times on this trip.

Squat
5x150
3x170
5x135

Lt Squat
5x10x45

Chins
Ladder to 5 (15)
to 4 (10)
to 3 (6)
to 2 (3)
1 (1!)
Total reps=35

I've lost a lot of strength in the last few weeks. The squat weights were warm-up a few weeks ago, but I couldn't do 3x5 with them today. Edit--weights were taken from week 3! Should have been 130,150,170

Gaining weight, and that makes the chins a lot harder.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 6 April

c14w2d1

At a commercial gym near where I'm staying. Later I learned that there's a small rec center with weights about 2 blocks from the house where I'm staying!

Press
3x70
3x80
4x90

DB Press (single-arm)
3x10x25
8x25
10x20

DB Row
3x60
3x70
3x80

DB Incl Bench (2-arm)
3x8x30(?) (my record book is out in the car)

I print out my planned cycle of 5/3/1 on 2 pages, so that there are 2 "weeks" per page. I discovered that I've been using page 2, thinking it was page 1. I knew that I was doing 3x5, but I was using the weights for the 5/3/1 "week"! May explain why I couldn't get my reps on squats last time.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Friday, 8 April

c14w2d2

Back to the same commercial gym as Wednesday. As I was leaving, the clerk at the desk asked if I planned to come back, and gave me a free pass, which I'll use on Monday! He commented that drop-in charges add up fast. They do. BTW, the little community center near my hosts' home only has DBs and a bench and a cable machine.

Deadlift (trap bar)
3x170
3x190
5x215

Weighted Chins
10x3
25x3
35x3

Pallof
5x5x5count
30/45/60/60/60

I liked the trap bar (although it was square, not trapezoidal). Nice not to scrape up my chins, though I just bought a roll of tape to carry in my bag to tape the knurling on bars.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Monday, 11 April

c14w2d2

About a 5-hour drive, but stopped at the gym where I went last week, and they gave me a free pass.

Bench
5x125
3x140
3x160

Lt Bench
Incline
65x5x10

Seated Cable Rows
45/60/75/90/105x10

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 13 April

c14w2d4

At Nanaimo Athletic Club on Vancouver Island. Pretty nice, mean-business kind of gym. More free weights and fewer machines than most. 2 racks, and people actually using them! People were actually friendly.

Squats
3x140
3x160
3x180

Lt Squats
Front
10x65
10x85
3x10x85

Chins
Ladder-5
Ladder-4+4
singlesx5
3
(37)

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Friday, 15 April

c14w3d1

Back to the Nanaimo Athletic Club. They have a nice area for floor exercise and stretching with some kettlebells, so I decided to take advantage.

TGU
1x20
1x25
1x30
3x20

KB Swings
2x10x35
3x10x40

Press
5x75
3x85
1x95

Lt Press
10x45

DB BOR
5x65
3x75
1x85

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 20 April

In the NNU gym with Sam!

Deadlift
5x180
3x205
3x230

Chinups
1/2/3/4/5/1/2/3/3/5/1 (30)

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Saturday, 23 April

c14w3d3

NNU gym with Sam. Most of the time we were the only ones in the gym, maybe in the whole building.

Bench
5x135
3x155
1x170

Lt Bench
with light band
10x65
2x10x85
2x10x65
no band 10x65

TGU
30x0
20x2

I shouldn't even bother with TGUs after doing other stuff, especially in 5/3/1 week.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan