Gym Progress 9/9/19

in #weightlifting5 years ago

Not beaten but slightly bowed...

I cut out two exercises today, one because I am mostly done with machines, and another because I couldn't read my writing while I was at the gym.

Today was kind of a retrenching day; I switched from the Smith machine to free weight for the squats, and tried out some new exercises.


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Today : weight 221 (up 2 from last, despite a fast day in between LOL - 1 hour 10 min session)

  • Warmup
    Stationary Bike 5 min
    Starting /Ending Heart Rate 89/136

  • Squats
    135 @ 8,8,6,5
    Did some lighter sets to warm up

  • Plate Press Pinch, Bench
    45 @ 6, (7) & (4)
    (X) represents a set where I had to stop and take a break to finish; ((X)) would mean I needed two breaks.
    Wasn't extending in full, but at least I can get 45 up...I had been at 25 and was worried about 20lb increment

  • Pullup Machine, wide grip
    140 @ 8
    125 @ 8 & (5)
    On this machine, the more weight, the less actual work is done. I may have jumped too much in weight, but I'll stay here for now

  • Preacher Curl
    35 @ 8, (7) & (8)
    Still making no progress whatsoever

  • Dumbbell Inclined Triceps Kickback


15 @ 8
17.5 @ 8
20 @ 12
A new one for me

  • Calisthenic Back Extension
    8, 10 & (12)

  • HIT (High Intensity Training)
    Alternating Up&Down 30 sec & 30 sec
    Side to Side 25 sec

  • Cooldown
    Stationary Bike 5 min
    Starting /Ending Heart Rate 157/ hellifIknow (wasnt paying attention)

  • Dadat's all folks...trying not to spill coffee and fixing too many typos right now coz my arms are still shakin!

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