Dumbbell Bench and Bodyweight

I am really tired today after staying up til 4:00 AM last night. We had a good Thanksgiving with the Siccardi's and the kids had a ton of fun.

Bodyweight was 350 even. Slow progress.


DUMBBELL BENCH PRESS
45s x 10
55s x 10
65s x 8
75s x 6
85s x 5
90s x 3
90s x 3
90s x 5

These felt awesome! Need to continue to to improve my posture and sleep to keep my back muscles healthy.

CABLE ROW
3 x 10 ascending to heavy weight

CLOSE GRIP PULLDOWN
3 x 10 ascending to heavy weight

Really felt a good burn on everything.

Bench Press

Great workout tonight, considering. I'm going to start wearing wrist wraps and see if that improves my stability in the bench.

BENCH
bar x 10
135 x 5
185 x 5
225 x 5
275 x 3
275 x 3
315 x 1

ROWS
4 sets of 10

PUSH DOWNS and FACE PULLS SUPERSET
3 sets of 10

Squat & Bodyweight

Tonight felt pretty good, but I only worked up to one double. 500 for a double seems to be close to my limit.

SQUAT
bar x 5
135 x 5
225 x 5
315 x 3
405 x 2
455 x 2
500 x 2

Felt good!!

PULL THRU
80 x 8
120 x 8 x 2

Feels good to do some accessory work. Gotta keep doing this and pumping up the volume.

Weight: 352
Same as last time. Gotta work harder!

Bench

Tonight I adjusted myself higher on the bench and tried the "hips off the bench" technique to unrack. It was helpful and I didn't get out of position as much as I did last time. I still struggled with 315x2 and had some elbow flaring about midway through the lift. I think next time I'll stay at 275 and do several sets of 2 or 3.

BENCH
barx10
135x5
185x5
225x3
275x2
315x2
315x2
225x8

ROW
3 sets of 10

PUSHDOWNS
3 sets of 10

Squat

Tonight was a good night. I moved up to 5 plates for a double and, for the first time in a long time, really felt alive in the gym.

SQUAT

135x5
225x5
315x5
405x3
455x2
495x1
495x2

Next time I'll try to get in some accessory work.

Bench

Decided to bench tonight to avoid the crowd tomorrow night.

BENCH PRESS
bar x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
315 x 1

Not bad, but I had trouble getting set up since I didn't have a spotter. I'm going to have to slide up farther and see if that helps.

PUSHDOWNS & FACE PULLS
90, 100, 110 & 30, 30, 30
10 reps per set

CROSS BODY DB CURLS
3 sets of 10 each arm, 25#

Upper Accy & Bodyweight

Decided to do some accessory stuff.

BW is 352, which is about 10 lbs down from my highest weight a couple of months ago. I'm hoping to get to 325 by end of year. Long road to hoe.

DB BENCH
neutral grip

45x10, 55x10, 65x8x3

LAT PULLDOWN

3 sets of 10, ascending

MACHINE ROW

3 sets of 10, ascending


Sunday or Monday night I plan to squat if my legs are up to it.

5 Weeks Later - Squats again

Things have been crappy this past month, but we're looking ahead and being positive. Looking at some old photos gave me the inspiration needed to get back in the gym and eat better.

Note to self: look at those pictures more often.

SQUATS

up to 455 for 2 sets of 1

Next time I'm going for 495