H-Reap's Journal of Incremental Improvements

[H-Reap]

Hopefully, I can stay focused and hold myself accountable this time.


I've been supplement free for 5 months trying/hoping to maintain strength gains, but I've managed to acquire tendonitis in both elbows which slowed me down to point where I've had to deload and regress on some exercises. Also, I finally got a diagnosis on what I thought was a nagging shoulder injury. Turns out I have a torn bicep tendon (proximal). No wonder why my right bicep looks wonky. Add to the arthritis in my hands and knees and probably hips and I'm one hot mess. yay me!

My goal is to get into the upper 130's in 4 months (?). I'm 5'4" and 149.5 as of this morning - 20 lbs of which sit in my mid section and hips. :)

12/2

Chest/Biceps

Flat DB presses

1 set 35lbs x 12
1 set 40lbs x 12
1 set 45lbs x 10 SS Flat Bench 95lbs x 8
1 set 50lbs x 10 SS Flat Bench 95lbs x 8
1 set 55lbs x 8 SS Flat Bench 95lbs x 6


Assisted Pull Ups (I generally throw a back movement in with chest)

3 Sets at 50lbs x 10

Incline Flies

2 sets 25lbs x 12
2 sets 30lbs x 10

Pec Deck

2 sets 70lbs x 10
2 sets 100lbs x 8


Biceps

Machine preacher curls

3 sets x 65lbs x 10

Straight bar cable curls

3 sets x 70lbs x 10

Cardio: Spin class with an instructor who looks like a porn star. She's a kick ass instructor, once you get past focusing on the boobage.

[H-Reap]

12/3 Legs



Static stretching

Warm ups w/4 sets x 10 prisoner squats

Lunges

2 sets with 10lb plates x ~24 steps each way
2 sets with 25lb plates x ~24 steps each way
Final set with 10 plates x ~24 steps each way

Off to the power rack...

Ass to grass w/3 sec hold at the bottom and drive up with heels.

2 sets @ 115lbs x 15
2 sets @ 135lbs X 10 somewhat ass to grass, but definite improvement with form

Leg press

2 sets x 3 plates x 15 knees to chest, focus on keeping back from rounding
1 set x 4 plates x 10
1 set x 5 plates x 10 I usually wrap knees = or >5 plates, this time I didn't wrap

BB SLDL

2 sets x 115lbs x 10
2 sets x 135lbs x 10

Prone leg curls

2 sets 80lbs x 10 w/3 short reps at the top
2 sets 90lbs x 8 " "

Foam rolled - Soleus, IT band, piriformus

Stepmill and core work later on today

[Beverly McD.]

Cardio: Spin class with an instructor who looks like a porn star. She's a kick ass instructor, once you get past focusing on the boobage.
Built and does a good job??? Damned unfair to the rest of us! :rofl:
Workouts look good :)

[H-Reap]

Built and does a good job??? Damned unfair to the rest of us! :rofl:
Workouts look good :)

The instructor is teeny/ripped with massive implants :surprised: Her students are predominately male. lol She does bust a sweat out of all of us though.

12/4

Back/shoulders

Static stretching lats/pecs

Rack pulls

1 set 135lbs x 10
2 sets 185lbs x 10
1 set 225lbs x 8
1 set 245lbs x 5

DB rows

2 sets x 70lbs x 10
2 sets x 75lbs x 8

Cable lat pulldown

2 sets x 110lbs x 10
2 sets x 120lbs x10

Seated row close grip

1 set x 110lbs x 10
2 sets x 120lbs x 10

HS Iso lateral rows (alternating arms)

2 sets x 110lbs x 10
2 sets x 130lbs x 10

Wide grip pull ups

3 sets x 10

Seated military press

2 sets x 65lbs x 10
2 sets x 75lbs x 8

DB side lateral raises

2 sets x 20lbs x 10
2 sets x 25lbs x 10

Reverse pec deck

2 sets x 40lbs x 12
2 sets x 60lbs x 10

Foam rolled

Reactive drill - Ice Skater 3 sets x 10 each side


Cardio later on today - either the stepmill or treadmill

[sassy69]

^^ SERIOUS numbers!

[Haltered]

Squats ain't shabby either! That is some weight for reps! Makes me dizzy thinking about huffing so much, lol!

[H-Reap]

^^ SERIOUS numbers!

Trying to maintain. It's hard when things hurt.


Squats ain't shabby either! That is some weight for reps! Makes me dizzy thinking about huffing so much, lol!

Thanks. I've pulled back on heavy weight with the squats because I developed sloppy form. Sloppy form equates to movement overcompensation resulting in muscle imbalances. i.e. my erector spinae curves when squatting, which means my glutes and hams are not engaged enough through the movement.

12/5

Nada

12/6

30 minute treadmill

12/7

30 minute treadmill

I scheduled a Dexa scan for this Friday. I'm probably 52% bf. I 'm not looking forward to the scan.

[Haltered]

At least you know the form was getting sloppy, and that is half the battle of dealing with it! Are there any ancillary movements you could do to help remedy?

[H-Reap]

At least you know the form was getting sloppy, and that is half the battle of dealing with it! Are there any ancillary movements you could do to help remedy?

Deloading, foam rolling and stretching seems to be helping a lot. Also, ensuring proper foot placement at all times and concentrating driving up with the heels.

12/8

Strange combination of exercises today

Regular Ol Deadlifts - I haven't down these in 5 months

1 set 135lbs x 8
2 sets 155lbs x 6
1 set 175lbs x 6
1 set 185lbs x 1 my back did a big F-U, so I ended it right here. I don't care about PRs anyway.

Seated leg curls

2 sets x 150lbs x10
2 sets x 165lbs x10

Calves

Seated calf raises

3 sets x 3 plates x 15 each

Donkey calf raises

2 sets x 250lbs x 15
1 set x 300lbs x 10

Biceps

DB alternating curls

1 set 25lbs x 10
2 sets 30lbs x 10

BB curl

3 sets 50lbs x 10

Cardio: Spin class or treadmill later today. Stretch, foam roll and core work as well.

[H-Reap]

12/9

Chest/Tris

HS Incline chest press

2 sets x 50lbs x 20
1 set x 60lbs x 15
1 set x 70lbs x 15

Smith Flat Bench

2 sets x 70lbs plus bar 10lbs?? x 15
2 sets x 85lbs + whatever the bar weighs x 10

Incline flies

2 sets 30lbs x 10
1 set 35lbs x 10

Pec deck

4 sets x 60lbs x 20 each

Seat OH DB tricep press

1 set x 40lbs x 10
2 sets x 50lbs x 10

Bench dips w/1 plate + 25lbs on lap

3 sets x 15

Cable V bar

2 sets x 85lbs x 10
2 set x 95lbs x 10

Cardio - 1 hour spin class in the afternoon

[Beverly McD.]

Cardio - 1 hour spin class in the afternoon
:coolred: Good for you! I think an hour on a spin bike would kill me :rofl:

[H-Reap]

:coolred: Good for you! I think an hour on a spin bike would kill me :rofl:

It's a great class to spin my lard ass body to!

12/10

Legs

I wasn't feeling the love this morning, so I changed the routine around at the last minute.

Stretching

Warm-up 3 sets of squats with the bar

Walking lunges

2 sets x 10lb plates
2 sets x 25lb plates
2 sets x 15lb DBs

Deep hack squats

3 sets x 90lbs x 15 reps

Cable kick backs

2 sets x 45lbs x 15
2 sets x 55lbs x 15

Leg extensions

1 set 80lbs x 12
2 sets 90lbs x 10
1 set 100lbs x 10

Cardio - 40 minutes treadmill in the afternoon

Got to see the lunar eclipse on my way home this morning!

[H-Reap]

12/11

Weight: 146.5

Back

Everything felt extremely heavy today. Rack pulls were out of the program. Probably from too much CNS overload.

Static stretching

BB Rows

1 set x 95lbs x 10 reps
2 sets x 115lbs x 10 reps

Neutral grip cable pull down

1 set x 100bs x 15
1 set x 110lbs x 10
2 sets x 120lbs x 10

DB row

1 set x 50lbs x 12
2 sets x 60lbs x 12
The DBs felt like 150lbs.

Seated CG cable rows

1 set x 90lbs x 15
2 sets x 100lbs x 15
1 set x 110lbs x 15

Assisted wide grip pull ups

3 sets x 15 reps

Abs

Leg lift crunches

3 sets x 20 reps

Cardio: 30 min treadmill

12/12

Nada.

[~peaches~]

In :cheer:

[H-Reap]

In :cheer:

Hi there!

12/13

Nothing

12/14

Cardio - 50 min on the treadmill

12/15

This was supposed to be my first day back to lifting, but my torn bicep tendon, tennis elbow and arthritis on my right side was killing this morning. Also, I'm dragging my behind. I'm too damn tired. It's days like these that I'm reminded that I'm an old geezer walking around in a half century old body.

Cardio - 40 min on the stepmill

[H-Reap]

12/16

Bi's/Tri's/Calves

OH DB Press alternate with DB curl
1 set 40lbs x 15 25lbs x 15
1 set 45lbs x 10 25lbs x 15
2 sets 50lbs x 10 30lbs x 10
1 set 40lbs x 12 30lbs x 10

BB curl alternate with tricep kickbacks

1 set 45lbs x 15 20lbs x 15
2 sets 55lbs x 10 25lbs x 10 elbows started to hurt. done.

Rope cable press down with straight bar cable curl

3 sets 80lbs x 15 70lbs x 10

Machine preacher curl with bench dip

3 sets 65lbs x 10 1 plate +35lbs on lap x 15

Trained calves while talking to my brother, so no numbers here.

Cardio: 60 min spin class

Ladder drills

[H-Reap]

Note to self: Don't spin w/hill interval training the day before a leg workout. I need to switch out the leg day so that it precedes spin class.

12/17

Static stretching - hip flexors, hams and gastrocnemius

Lunges
7 sets of #@#& lunges - 20 to 25lbs DBs and plates. A quarter better bounce off my buttocks! :booty:

Squats
3 sets of malformed squats 115lbs x 10 - atg, good form wasn't happening today.

Leg Press

1 set x 180lbs x 15
1 set x 270lbs x 12
2 sets x 360lbs x 10

Seated reverse leg curl

3 sets x 165lbs x 10

Leg extension

3 sets x 90lbs x 10

Glute bridges w/45lb plate

2 sets x 15

Seated Adductors

3 sets x 70lbs x 10

[H-Reap]

12/18

Cardio - Stepmill 40 minutes

12/19

Static stretching

Chest

Flat DB Presses

2 sets 40lbs x 12
1 set 45lbs x 10
2 sets 50lbs x 10

DB Flies

1 set 25lbs x 12
2 sets 30lbs x 12

Flat BB Bench Press

1 set 95lbs x 12
1 set 110lbs x 10
1 set 115lbs x 8
1 set 120lbs x 4
1 w/bar x 30

Rack chins

3 sets x 10

Pec Deck

3 sets x 90lbs x 10

[sassy69]

Dayum girl! Props on a lot of solid work under less than ideal conditions! And holy hell on the lunges! Among the couple ways to humble oneself quickly!

[H-Reap]

Dayum girl! Props on a lot of solid work under less than ideal conditions! And holy hell on the lunges! Among the couple ways to humble oneself quickly!

Thanks. Not a day goes by that I don't have some body part(s) that hurts. Also, being stiff as hell in the morning doesn't help.

12/20

I worked outwith a pair of meatheads this morning (yay, local meatheads). One guy competes in the NPC and is starting prep for a show in the spring.

T Row (BB crammed in the corner)

1 set - 1 plate x 15
2 sets - 1 plate + 25lbs x 15
2 sets - 2 plates x 12 I could've thrown an extra 25lbs on, but we needed to move to the next exercise

Single arm cable row SS w/neutral grip cable pull downs

2 sets 30lbs cable row w/90lb pull downs
2 sets 30lbs cable row w/75lb pull downs
**I did not keep track of the reps because I too winded.

One armed DB rows

2 sets 65lbs x 10
2 sets 70lbs x 8

Face pulls

2 sets x 60lbs x 10
2 sets x 70lbs x 10

Cardio: 30-45 min treadmill this afternoon

I'm working out legs with the guys tomorrow morning. :)

[Beverly McD.]

I'm working out legs with the guys tomorrow morning. :)
Put some hurt on them :grin:

[H-Reap]

Put some hurt on them :grin:

^^^Sure did this morning. :eek3:

Foam roll, static stretching, warm up on treadmill

Squats

1 set 135lbs x 12
2 sets 155lbs x 10
2 sets 185lbs x 6 then 4 on second set

SLDL

1 set 95lbs x 15
2 sets 135lbs x 10
1 set 155lbs x 10
1 set 165lbs x 7

Leg Press SS

1 set 180lbs x 12
1 set 270lbs x 12
1 set 360lbs x 10 SS w/sissy squats 5 reps
1 set 450lbs x 10 SS w/sissy squats 5 reps

Leg extension

1 set 70lbs x 15
1 set 85bs x 15
1 set 100lbs x 10

[~peaches~]

You go girl :cheer:

[H-Reap]

^^^Thanks, peaches!

I worked out over the holidays, but lost track of my exercises. I have too much on the brain these days. Hopefully, things will be back on track next week.

[H-Reap]

Not much to add here. I've been fighting some weird stomach bug all week, so I've been laying low trying to recover. I'll pick up where I left off here after the new year.

[Beverly McD.]

:rose: Hope you feel better.

[H-Reap]

:rose: Hope you feel better.

Thank you for the get well wish. :)

1/2 - Chest/Abs

Well, today's workout wasn't a good start to the new year. I "slept in" and decided to go to the gym at 6:30am. Should've known better...the weight room was fing crowded. I was the only one the weight area with a XX chromosome. Where are the women?? On the cardio machines! In addition to the crowd, my proprioception (sp?) was way the hell off on my lifts. I burned out my lats yesterday and also did heavy rack pulls, which probably contributed to feeling off balance.

Flat DB press

2 sets x 45lbs x 10
2 sets x 50lbs x 10 (barely)

Incline DB Flies

2 sets x 30lbs x 10
1 set x 35lbs x 8 almost lost DB on the left side here
1 set x 32.5 x 10


Flat Smith Bench Press

2 sets x 95lbs x 12
2 sets x 115lbs x 10
1 set x 130lbs x 4 <----lost it on the 5th rep, could not get the bar off my chest. A guy doing deads next to me helped me get the bar off <--PWND by a Smith Machine haha!

Seated Chest Press

3 sets x 60lbs x 10

Cable Flies

4 sets x 30lbs x 15

Pec Deck

3 sets x 70lbs x 15


Reverse Ab Crunches

4 sets x 20 reps

Weight: 147lbs

[H-Reap]

1/3

Rest

1/4

30 minutes on the treadmill

1/5

45 minutes on the treadmill

Back to beating up my body tomorrow morning.

[Beverly McD.]

LOL @smith machine presses. When I hit failure on a press it really is failure :lol: Bar won't move up another inch!

[H-Reap]

1/6 My workouts are compressed this week. I need to figure out how to get all body parts trained in 3 days.

Back/Tris/Calves

Neutral grip lat pull down

1 set 100lbs x 20
1 set 110lbs x 20
2 sets 120lbs x 10

BB T Row

3 sets 115lbs x 10

HS ISO Lat Pull Down

4 sets x 60lbs (each side) x 10 alternating arms

Seated Cable Rows

1 set x 110lbs x 12
1 set x 120lbs x10
1 set x 130lbs x 10
1 set 140lbs x 6 ? grip problems

Pull ups

3 sets x 10

OH DB Press

1 set 40lbs x 12
1 set 45lbs x 10
1 set 50lbs x 10

Cable Rope Pull Downs

3 sets 65lbs x 10

CG Bench Press - kept this exercise at a low weight due to my bench pressing fiasco the other day.

3 sets 65lbs x 12

Seated Tricep Dips

2 sets 140lbs x 10
2 sets 160lbs x 10

Calves

Seated Calf Raise

4 sets x 115lbs x 20

Cardio & foam rolling/stretching - later on today

[H-Reap]

LOL @smith machine presses. When I hit failure on a press it really is failure :lol: Bar won't move up another inch!

lol! I usually don't use the smith machine but thought I needed a change. My forearms were killing me the next day!

[H-Reap]

I've been feeling stagnant with my workouts lately, so I decided to venture out of my element this weekend by visiting World Gym in San Francisco. For those of you planning a trip to San Francisco in the near future, World Gym is the place to go workout. It's a place packed with well maintained, old school equipment. The place is clean (except for the chalk, no big deal) and doesn't smell like ass funk. Also, everything is iron. I didn't see any rubber DBs and there was at least 4 sets of DBs lining the walls. The women's bathroom is quite clean, nice and modern, although I didn't checkout the showers. I wish the owner of this establishment still had his other gym further south, I'd be all over it.

I didn't keep track of my workouts this weekend, because I just wanted to explore new places and try different equipment. Also, I hurt so bad all over that I almost threw in the towel one point. The range of what I can do when I hurt this bad is pretty limited. I'm hoping rest for the next three days will help to get my body back on track.

[Beverly McD.]

Our gym stays so full of powder and chalk it's unreal :lol: I guess I need to work harder staying on top of the mess. It's such an uphill battle though.
The guys cover their hands in chalk before every lift and and then clap to get rid of the excess. The fans pick it up and blow it all around the gym. By the end of the workout the place is a mess. Not complaining! It is what it is :grin:

Sounds like you enjoyed yourself in spite of the aches and pains. Good for you!

[H-Reap]

You need those fans in hot, ass Texas, Bev lol It probably looks like a little snow flurry in your gym when the fans are cranking away!

[Pixie]

Caught up... Good work on the workouts especially with the owies. Keep it up!!


Our gym stays so full of powder and chalk it's unreal :lol: I guess I need to work harder staying on top of the mess. It's such an uphill battle though.
The guys cover their hands in chalk before every lift and and then clap to get rid of the excess. The fans pick it up and blow it all around the gym. By the end of the workout the place is a mess. Not complaining! It is what it is :grin:

Sounds like you enjoyed yourself in spite of the aches and pains. Good for you!

Sounds perfect to me...

[H-Reap]

Caught up... Good work on the workouts especially with the owies. Keep it up!!



Sounds perfect to me...

Thanks, Pixie. Working around the injuries are challenging. I can really feel the aches and pains more if I don't stretch and foam roll on a regular basis.


1/13 - Chest

1/14 - Legs

I didn't track my sets/weight/reps because my brain is another place this week. I guess I'm on cruise control until I can get through some work related things next week.

I did head on down south to Golds Gym (north of San Jose) this morning for a change in my routine.

Pros: It's a very clean gym with old school equipment galore. The bathrooms are spotless and the gym doesn't smell. The guy at the front desk is very nice and professional.

Cons: The flooring (linoleum - no rubber mats) is not conducive to heavy squatting. I actually think the owners purposely have this flooring to weed out powerlifters and others of same ilk. It's also oddly laid out. The plate trees felt like they were a mile a away. Maybe I was just tired this morning....

Overall, I like the place, but will do legs elsewhere.

[Pixie]

Thanks, Pixie. Working around the injuries are challenging. I can really feel the aches and pains more if I don't stretch and foam roll on a regular basis.

so worth repeating. Believe me, I completely understand.

[H-Reap]

so worth repeating. Believe me, I completely understand.

I feel like I should rename my journal to H-Reaps House of Aches and Pains :lol:

1/15

Bis, Tris, Calves

DB Curls SS/ OH DB Press

1 set 20lbs x 15/ 40lbs x 15
1 set 25lbs x 12/ 45lbs x 12
2 sets 30lbs x10/ 50lbs x 10

CG Bench Press ss w/rope curls

3 sets 85lbs x 15 / 70lbs x 10

BB Curl ss/ Plate bench dips

1 set 40lbs x 12/ 1 plate x 15 (elbows really hurt)
1 set 50lbs x 12/ 1 plate + 35lbs x 15
2 sets 60lbs x 12/ 1 plate +35lbs x 15

V bar cable press downs w/hold 3 sec hold on eccentric portion

2 sets 100lbs x 10
2 sets 110lbs x 10

Machine preacher curls

3 sets 65lbs x 10


My elbows are cooked, it was time to move on.

Seated calf raises

2 sets x 90lbs x 20
2 sets x 135lbs x 10

Cardio, abs and foam rolling later today.

[Tweak]

Dang, 50 lb DB OHP??

:bowdown:

[~peaches~]

I can't read any of your post because I am to busy staring at your avi :yumyum: cheetos

[H-Reap]

Dang, 50 lb DB OHP??

:bowdown:

Thanks. It's all in the technique to get the DB overhead, then back to the front. Once overhead, then the movement is easy.


I can't read any of your post because I am to busy staring at your avi :yumyum: cheetos

lol, "Natural Cheetos" is such an oxymoron. I prefer "baked cheetos" - they're waaaay, way better then the regular ones. :grin:


1/16

Back

Rack deads

135lbs x 10
185lbs x 10
225lbs x 10
275lbs x 10
I had in me this morning to go up to least 295, but realized I was garnering unwanted attention. Yes, it was crowded at the gym this morning. I need to go back to my preferred "antisocial hour" at 4am.

DB Rows

2 sets 65lbs x 10
2 sets 70lbs x 10
1 set 80lbs x 6

NG Lat Pull Downs

2 sets 115lbs x 10
2 sets 125lbs x 10

CG Seat Rows

3 sets 120lbs x 10

Wide grip assisted pull ups

2 sets x 15

[H-Reap]

Life has been a little chaotic lately. I hope get things settled down within the next few weeks as I settle into a new job. Change is unsettling for a creature of habit.

1/21 Legs

Warm-up 2 sets walking lunges w/10lb plates

ATG squats ss w/ walking lunges

2 sets 95lbs x 10 ss w/25lb plates walking lunges ttl 24 steps
2 sets 135lbs x 8 ss w/35lb plates walking lunges ttl 24 steps (ok, I cheated and stopped halfway)

Finish off with 2 sets w/25lbs plate walking lunges

Leg Press

4 sets 270lbs x 12-15

SLDL ss w/laying leg curls

3 sets 115lbs x 12 ss 50lb leg curls x 12

"NOs" aka seated adductor machine

3 sets 90lbs x 12

Leg Extensions

4 sets 70lbs x 15

[Pixie]

Good luck with the new job.

[H-Reap]

Good luck with the new job.

Thanks, Pixie!

1/22 - Back

Bent over BB rows

1 set 95lbs x 12
1 set 110lbs x 10
1 set 125lbs x 9
1 set 135lbs x 5 <--PR, I think. I may have hit this when I was eating spinach on a daily basis.

Started on the HS pull downs and got a sudden case of "intestinal interuptus". Probably the lingering stomach virus that I had last week. I abandoned the HS machine and hightailed it home.


1/23 - Chest

Smith Machine Flat Bench Presses

3 sets x 110lbs x 12
1 set x 125lbs x 8

HS Iso Lateral Chest Press

3 sets 50lbs each side alternating arms x 10

Incline Flies

2 sets x 30lbs x 12
2 sets x 35lbs x 12, 10

Cable Flies

4 sets x 40lb x 15

Pec Deck

2 sets x 90lbs x 10
1 set x 110lbs x 8


45 min cardio tonight and hopefully do some abs.

[Tweak]

Started on the HS pull downs and got a sudden case of "intestinal interuptus". Probably the lingering stomach virus that I had last week. I abandoned the HS machine and hightailed it home.

:rofl:

I'm stealing that phrase. That is the WORST. My bf and I both had something like that on Sunday and we both kept having to leave the weight room at different times to escape to the bathroom. Terrible!!!


Workouts are looking solid, I need to get better about being consistent again...

[H-Reap]

:rofl:

I'm stealing that phrase. That is the WORST. My bf and I both had something like that on Sunday and we both kept having to leave the weight room at different times to escape to the bathroom. Terrible!!!


Workouts are looking solid, I need to get better about being consistent again...

LOL! It's the only way I describe having to suddenly "run" home. I just needed to have a moment in my own bathroom.

1/27 Back & Bi's

Stayed on the light-medium side because I forgot my belt.

BB Rows

2 sets 115lbs x 10
2 sets 125lbs x 10, 8

DB Rows

3 sets 70lbs x 10

HS Lat Pull Down - alternating arm

2 sets 140lbs x 10
2 sets 150lbs x 10

Cable Lat Pull Down

1 set 120lbs x 12
1 set 130lbs x 10
2 sets 140lbs x 8

Cable rows

2 sets 110lbs x 10
1 set 120lbs x 10

DB bicep curls

3 sets x 30lbs x 10

BB Curls

3 sets x 50lbs x 10

Preacher

3 sets x 35lbs x 10

Cardio and abs later this evening

[H-Reap]

Need to catch up in here...

I was looking back at my physique at my starting point back in July 2008, and I've definitely come a long way. I did put size on my puny calves and arms. In 2008 my arms measured (flexed) 11.25 inches and now measure 13.50. My calves are about equal with my arms in size before and after. Just looking at the improvements helps to keep me focused on what I've gained long term rather than freaking out over the number on the scale.

1/28

Legs

Leg Press

2 plates x 20
3 plates x 20
4 plates x 10
5 plates x 8 barely...

Bulgarian split squats on smith machine

2 sets 125lbs x 10 each leg
2 sets 135lb x 10 each leg

Seated leg curl

2 sets x 135lbs x 10
2 sets x 165lbs x 10

3 sets of walking lunges w/25lb plates

GHR

3 sets x 15

Seated calf raises

4 sets x 115lbs x 20

1/29

Chest & Tris

DB Presses

2 sets x 45lbs x 10
2 sets x 50lbs x 10
1 set x 55lbs x 5 ouch!! at least I got them up

DB incline flies

2 sets x 35lbs x 10
2 sets x 40 lbs x 10

HS seated chest press

2 sets x 90lbs x 10
1 set x 110lbs x 6

OH DB press

1 set 45lbs x 12
1 set 50lbs x 12
1 set 55lbs x 10

OH Cable tricep extension

4 sets x 50lbs x 10

Bench dips

3 sets 1 plate + 35lbs on the x 15

30 min elliptical

Abs later...

[H-Reap]

This journal is officially closed down. I'll start up a new one once I settle into my new gig!

[Beverly McD.]

:sadwavey: