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Montana Workout Log v2


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Wednesday, Jan 10 - Push Day

 

I'm starting over on the EAS Bench Press Program

Last time I failed the 195# reps

 

Warmup

DB Press 2x20# x10 reps

DB Press 2x40# x10 reps

BB Press 135# x5 reps

 

Program

175# x6

185# x5,5

195# x4,2

 

I failed on the last set this time at 195#

Last time I got 2 reps on the first set and didn't even try the second set.

This time I got 4 and 2 reps, at least it's an improvement.

I'm going to do this workout again on Saturday and get all the reps

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Sunday, Jan 14 - Push Day

 

Bench Press

 

Warmup

DB Press 2x20# x10 reps

DB Press 2x40# x10 reps

BB Press 135# x5 reps

 

Program

175# x6

185# x5,5

195# x4,1

 

Another frustrating failure on the bench press.

On the last set, I could only get it up once.

I think I'm going back to my old ways of just using my arms.

I can really feel it in my front delts.

So I'm going back to lower weights for a while and re-concentrate on form.

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Wednesday, Jan 17 - Push Day

 

Back to basics (again)

I seem to have lost my form in the bench press.

I must not have learned it well enough first time.

 

Warmup

DB Bench Press 2x20# x10

DB Bench Press 2x40# x10

 

BB Bench Press 135# x10,10,10

DB Overhead Press 2x40# x 10,8,8

BB Tricep Extension 70# x6,9,8

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  • 2 weeks later...

Saturday, Jan 27

Tonight was the first night of lifting weights at my new gym.

 

20 minutes walking on the uphill treadmill

Incline = 8

Speed = 3 mph

 

Bench Press workout

95# x10 warmup

135# x10 warmup

 

155# x I can't remember how many sets I did, just until I could only do 3 reps

I need to get a small notebook to log my workout.

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Sunday, Jan 28

Warmup on the treadmill.

Today was Biceps and Forearms day

I also tried a few of the other machines in the gym

Many of them seem awkward compared to dumbells or barbells

 

My pecs are very sore today after only using 155 pounds on the bench yesterday.

I can't remember the last time that my pecs were sore.

I'm no expert, but I think that means that I used my pecs for the first time in a while.

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  • 3 months later...

I haven't been keeping my log up to date for a couple months now.

Time to start writing this stuff down again.

 

 

Here is my current workout:

 

I've been following the max-ot training system for a few weeks.

There may be other names for it, but this is the basic idea:

Choose a weight that you can do at least 4 reps but not more than 6 reps.

Do 6 to 9 sets per muscle groups with various exercises.

Work each muscle group once per week.

 

I do more reps with less weight when I squat. In the 8 to 10 range.

My knees make funny creaking noises when I squat or climb stairs.

Sometimes there is a sharp pain also.

So until they are stronger, I'll push them gently.

 

I do 30 minutes of cardio on inclined treadmill before each weight workout.

I prefer DB or BB for almost all lifting, not much machine work.

 

Monday - Chest

Flat Barbell Bench Press

Incline and Decline Bench Press using iso-lateral machines.

*I'm not comfortable doing inclined or declined by myself with a barbell.

 

Tuesday - Legs and Abs

Front Squats, I try to go very deep.

Calf Raises

Abs

 

Wednesday - Biceps and Forearms

DB Biceps Curls

DB Hammer Curls

Forearm Curls - both forward and reverse

Gripper Work

 

 

Thursday - Shoulders and Triceps

Overhead Press

Tricep Extensions - Cable or BB

Upright Row

Rear Delt Row

 

 

Friday - Back

Deadlift

Assisted Pullups or Lat Pulldowns

Shrugs

Seated Rows

 

 

Saturday and Sunday

Recovery Days.

When there isn't snow on the ground or raining I go for a hike in the mornings.

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Monday, May 28 Bench Press Day

Got home late so I only did flat benching, was tired so I went to bed.

 

Tuesday, May 29 Back Day

Hit the deadlift pretty hard tonight (at least for me)

 

Warmup:

6x135

6x155

5x175

4x185

 

Workout:

6x195

5x210

5x210

4x215

4x215

4x225

 

Finished with a couple sets of shrugs, rows and pulldowns

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  • 2 weeks later...
  • 2 weeks later...

I'm doing an unusual workout this week.

I have a copier business and our basement has 10 years of accumulated old machines.

This week, I am carrying them up the stairs loading them into a van and taking them to the landfill.

They aren't so heavy (100-150 pounds) but they are big and awkward.

Just right for 1 guy to struggle a little.

It's all fun until you smash the back of your hand into the door latch while carrying a copier.

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Wednesday - June 20

 

Squat Day

I worked my way up to 185 and got 3 reps

Dropped back down to 165 and did a few sets.

 

Thursday - June 21

 

Arm Day

Warmup with 30 minutes of inclined treadmill

I've been having a very painful popping in my right elbow for a couple months.

Even 20 pound dumbbell curls are unbearable.

 

Tonight I tried a couple of the curl machines and was amazed there wasn't any pain.

I did a few sets on the machine and some wrists curls

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Hi bunny, glad you stopped by

 

Tuesday, June 26

 

Deadlift night.

I haven't deadlifted in about a month. Been too lazy I guess.

Last workout I got 2 reps of 245

Tonight I got a max of 6 reps of 245

I did a couple more sets until I could only do 4 reps

 

Also did some shrugs, rows, and pulldowns.

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