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PowerbuilderC's Journal

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showing entries 31 to 35 of 197

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09 November 2021

Today was Max Effort - Lower day utilizing the deadlift. I came close to 475 lbs. It came about mid shin. But, I'd pulled it from out in front of my shoulders. I thought I'd mention that I don't psyche myself up like I do for competitions. I try to stay calm before my attempts. That's why I don't lift crazy weights at home usually. Also, I have a stiff bar. That doesn't allow enough bend to start the lift properly.

FitNotes Workout - Tuesday 9th November 2021

** Deadlift **
- 45.0 lbs x 10 reps
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 1 rep
- 275.0 lbs x 1 rep
- 315.0 lbs x 1 rep
- 365.0 lbs x 1 rep
- 405.0 lbs x 1 rep
- 455.0 lbs x 1 rep
- 475.0 lbs x 0 reps
- 410.0 lbs x 2 reps

** Back Extensions **
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps

** Lying Leg Curl Machine **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps

(5 comments)

08 November 2021

Max Effort - Upper day.

FitNotes Workout - Monday 8th November 2021

** Incline Barbell Bench Press **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 1 rep
- 155.0 lbs x 1 rep
- 185.0 lbs x 1 rep
- 165.0 lbs x 3 reps

** Flat Dumbbell Bench Press **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps

** Barbell Row **
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps

** Overhead Tricep Extension (EZ Curl Bar) **
- 10.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 40.0 lbs x 12 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps

add comment

05 November 2021

Dynamic Effort - Lower (Squats) day was awesome!

FitNotes Workout - Friday 5th November 2021

** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps
- 205.0 lbs x 2 reps

** Deadlift **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 2 reps
- 270.0 lbs x 2 reps
- 270.0 lbs x 2 reps
- 270.0 lbs x 2 reps
- 270.0 lbs x 2 reps
- 270.0 lbs x 2 reps
- 270.0 lbs x 2 reps

** Trap Bar Squat **
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps
- 165.0 lbs x 10 reps

** Leg Extension Machine **
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps

** Weighted Decline Sit Ups **
- 10 reps
- 10 reps
- 10 reps

(3 comments)

04 November 2021

I love this Dynamic Effort day for upper body!

FitNotes Workout - Thursday 4th November 2021

** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 135.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps
- 145.0 lbs x 2 reps

** Overhead Press **
- 45.0 lbs x 10 reps
- 65.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 7 reps

** Chin Up **
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps

** Dips **
- 10.0 lbs x 32 reps
- 10.0 lbs x 28 reps
- 10.0 lbs x 15 reps

** Dumbbell Hammer Curl **
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps

(11 comments)

03 November 2021

I'd slipped up a while back and gained a bit. I really have been watching my CICO and not going over at all. I've managed to get back to where I almost was in a few days. The weather has really turned in Indiana. And it's not been great walking weather in the mornings. I'm not fond of 20° walks in the early morning hours. 🥶🥶🥶

Weigh-in: 184.4 lb

lost so far: 4.6 lb

still to go: 9.4 lb

Diet followed reasonably well

(2 comments) gaining 0.2 lb a week

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