Vocatus's Journal, 27 February 2019

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Wednesday weights:

Moved to the bench press bar rather than the Hammer Strength chest press machine today. Wanted to see where I am on that. So here's a question for those more experienced under the bar: When you give your bench press weight, do you include the bar (I did 140 pounds plus the bar, so 185) or do you give the plate weight, and everyone else just takes for granted the fact that the bar weighs 45 pounds? In other words, was my benchpress today 140 or 185?

Anyway, I put 90# (2 45# plates) on the bar and did 10 reps as a warm-up. Then moved it up to 180 on the bar (225 # including bar), but could only do one rep. I settled on 140 pounds (one 45# and one 25# plate on each side, total weight including bar = 185#). I did three sets of three, then a set of four and finished with a set of five. The last two, I used a wider grip. Had my trainer handy to watch my form, and it was his suggestion I spread my hands out a bit. Really helped with stabilizing that weight!

Took a break, then set up my circuit: 180 pounds on the Hammer Strength chest press, 180 on the Hammer Strength incline press, 210 on the Hammer Strength decline press, and 270 on the Hammer Strength high row. I did five reps on each machine in that order, no rest. I did 3 minute rests in between, but only got three sets, as I ran out of time and had to go get the kids.

I figured I had a few minutes to do something else real quick after wiping down and unloading the machines, so I set up 130# on the triceps press down on one of the cable machines, and knocked out 20 reps so I could get that good shoulder and triceps burn going on before heading out the door.

Total weight lifted (all weights x total reps) = 21,140 pounds in just over an hour

Diet Calendar Entries for 27 February 2019:

2630 kcal

Fat: 160.84g | Prot: 209.08g | Carb: 85.42g. Breakfast: Slim-Fast Advanced Nutrition Creamy Chocolate, Slim-Fast Advanced Nutrition Mocha Cappuccino. Lunch: Cheddar Cheese, Six Star Pro Nutrition Whey Protein Plus Elite Series - Triple Chocolate, Whole Milk, Optimum Nutrition Gold Standard 100% Whey - Vanilla. Dinner: Hidden Valley The Original Ranch, Kraft 3 Cheese Mexicana Shredded Cheese, Dole Spring Mix Salad, Great Value Shredded Mild Cheddar Cheese, Daisy Sour Cream, No Bean Keto Instant Pot Chili. Snacks/Other: Slim-Fast Advanced Nutrition Creamy Chocolate, Slim-Fast Advanced Nutrition Mocha Cappuccino, Equate Creatine Hydrochloride 750Mg. more...