Week 2 - Recovering from Pain

Last week took a toll on my body and I think that a cold didn't help. I am still having trouble walking but after resting legs since Wednesday I felt good this morning and was ready to hit it. Being smart, I think that I need to alternate between deadlifts and squats and not try to kill myself with both on any one day.

Also, I hit a max on the press as I was not able to do 10 reps on my last 2 sets. Could only do 8. Since 8 reps on sets 4 & 5 are above the 5 & 3 reps I am supposed to do, I will continue to increase weight until I can't finish the reps at the given set prescribed. This means that, going forward, all of my first sets have to be 12.

Time: 1:10
Weight: 222

Dumbbell Deadlifts: 10@45. 10@50, 10@55, 10@60, 10@65

Row: 10@50, 10@60, 10@70, 10@80, 10@90

Pull Ups: 3, 3, 2, 3, 3
Dips: 7, 7, 6, 5, 5

Bench: 10@25, 10@30, 10@35, 10@40, 10@45* (didn't touch chest last few reps - still good since I did 3 good ones for the 5th set)

Press: 10@5, 10@10, 10@15, 8@17.5, 8@20

Just trained Upper

My foot and legs are killing me. Needed to rest them. Just trained upper. Also feeling a little run down/sick.

Time: 1:10

Bench: 10@85, 10@95, 10@105, 10@115, 10@125

Press: 10@45, 10@55, 10@65, 10@75, 10@80

Row: 10@85, 10@95, 10@105, 10@115, 10@125

Pulls: 2, 4, 3, 2, 2
Dips: 5, 4, 6, 5, 4

5x10 Day 2

Making progress. Had to use dumbbells for deadlifts since the racks are taken. Also did upper body first for the same reason. Increased weight more than I wanted to but that is okay since I am working with lighter weights and feeling my way up.

Time: 1:15

Bench: 10@15, 10@20, 10@25, 10@30, 10@35

Row: 10@30, 10@40, 10@50, 10@60, 10@70

Dip: 6, 6, 5, 5, 4
Pull Ups: 2, 3, 4, 2, 3

Press: 10@30, 10@40, 10@50, 10@60, 10@70

Deadlifts: 10@60, 10@70, 10@80, 10@90, 10@100, 10@120

Squats: 10@10, 10@20, 10@25, 10@30, 10@35

Back In The Gym

It has been a while since I last posted. Since the last post I have been doing a lot of bodyweight exercises, working on conditioning and endurance and working on Kung Fu to improve my balance and mobility. I am finally back in the gym lifting because I don't think that there is anything better than this. 

Since I have had a long layoff, I am starting light with high reps to get my body back in the groove. The plan is to to 5 sets of 10 increasing weight each time until I hit a max on 5x10. Then I will transistion to 12, 10, 8, 5, 3 which is my favorite. I will do all exercises for 5x10 but then space out for the 12, 10, 8, 5, 3. Once I find my max on 12-3, then I will go onto 5/3/1 with assistance or conditioning exercises.

Time: 65 minutes
Weight: 222

Bench: 12@45, 10@50, 10@55, 10@60, 10@65, 10@70, 10@75, 10@80, 10@85, 10@90 - 100 total reps (this was before I figured out that I should be doing 5x10)

Row: 10@45, 10@50, 10@55, 10@60, 10@65, 10@70, 10@75, 10@80, 10@85, 10@90 - 100 total reps (this was before I figured out that I should be doing 5x10)

Press: 10@20, 10@30, 10@40, 10@50, 10@60

Squats: 10@45, 10@55, 10@65, 10@75, 10@85, 10@95

Deadlift: 10@45, 10@65, 10@85, 10@95, 10@105

Pull Ups: 3, 4, 2, 3, 2
Dips: 6, 5, 4, 3, 4