Fitness Journal for 40yo Male

[Troder]

Thanks for the enouragement....

Today's workout:
Deadlifts
Set 1 135 x 5
Set 2 160 x 5
Set 3 225 x 3
Set 4 275 x 1
Set 5 315 x 1
Set 4 365 x 1
Set 4 410 x 1

Incline Bench
Set 1 95 x 5
Set 2 115 x 5
Set 3 135 x 5
Set 4 155 x 5
Set 5 175 x 5

Behind the Back Shrugs
Set 1 185 x 5
Set 2 210 x 5
Set 3 240 x 5
Set 4 275 x 5

Triceps
Bodyweight Dips, elbows in, head up, 3 x 10

Good workout. I keep breaking routine and pulling heavy on the DL. Time to stop, I guess and go back to the sceduled weights.

I know I'm not eating enough, or well enough, but I'm having problems getting my diet routine in place..... I'm not eating enough claories or protein to be bulking, and I'm not limiting my carbs and calories enough to be cutting. So I don't hink I'm making the gains I could be making if I had that straight.

[Troder]

Friday's (1/20) workout

Just enough stationary bike to get the knees warmed up....

Squat
Set 1 145 x 5
Set 2 165 x 5
Set 3 190 x 5
Set 4 220 x 5
Set 5 255 x 3
Set 6 190 x 8

Bench
Set 1 115 x 5
Set 2 135 x 5
Set 3 155 x 5
Set 4 180 x 5
Set 5 210 x 3
Set 6 155 x 8

Powerclean to press
Set 1 75 x 5
Set 2 85 x 5
Set 3 95 x 5
Set 4 110 x 5
Set 5 130 x 3
Set 6 95 x 8

Pullups w/bodyweight
10
8
7

Pretty week showing on the pullups, but overall a good workout.

[Troder]

Sun (1/22)

Ran 1.5 miles at a slow pace. Back tight, but I didn't have to stop to stretch.

[Troder]

Monday (1/23)

Squat
Set 1 140 x 5
Set 2 160 x 5
Set 3 185 x 5
Set 4 215 x 5
Set 5 250 x 5

Bench
Set 1 115 x 5
Set 2 135 x 5
Set 3 155 x 5
Set 4 180 x 5
Set 5 205 x 5

Powerclean to press
Set 1 75 x 5
Set 2 85 x 5
Set 3 95 x 5
Set 4 110 x 5
Set 5 125 x 5

Hammer Curls
50 x 10
55 x 10
60 x 10

Cable Crunches
80 x 20
80 x 15
80 x 12

Some days the weights are heavy and some days they're light. Today they were helium ballons on the end of broom sticks. I hit everything very easily. Back bothering me a little, but no impact on my routine.

I'm definitely stronger than wehn I started about 2 months ago, though my weight remains the same. I'm actually a little lighter. I should redo my measurements, though the only thing I can tell a difference in is legs. SHould take some pics too....

[Troder]

Wednesday 1/25:

Deadlifts
Set 1 160 x 5
Set 2 185 x 5
Set 3 215 x 5
Set 4 250 x 5

Incline Bench
Set 1 100 x 5
Set 2 115 x 5
Set 3 135 x 5
Set 4 154 x 5

Behind the Back Shrugs
Set 1 185 x 5
Set 2 210 x 5
Set 3 240 x 5
Set 4 275 x 5

Triceps
Close Grip, 135 x 5
Cable Press Down 50 x 10
Hammer Tri Ext 60 x 20

[Troder]

Friday, 1/27

Last night I weighed in at 192, about the same as when I started all this.

Squat
Set 1 145 x 5
Set 2 165 x 5
Set 3 190 x 5
Set 4 220 x 5
Set 5 255 x 3
Set 6 190 x 8

Bench
Set 1 135 x 5
Set 2 135 x 5
Set 3 155 x 5
Set 4 180 x 5
Set 5 210 x 3
Set 6 155 x 8

Powerclean to press
Set 1 75 x 5
Set 2 85 x 5
Set 3 95 x 5
Set 4 110 x 5
Set 5 130 x 3
Set 6 95 x 8

Back
Pullups, bodyweight x 15

[Troder]

Monday, 1/30

Squat
Set 1 145 x 5
Set 2 165 x 5
Set 3 190 x 5
Set 4 220 x 5
Set 5 255 x 5

Bench
Set 1 115 x 5
Set 2 135 x 5
Set 3 155 x 5
Set 4 180 x 5
Set 5 210 x 5

Powerclean to press
Set 1 75 x 5
Set 2 85 x 5
Set 3 95 x 5
Set 4 110 x 5
Set 5 135 x 5

Dips
3 sets, bodyweight x 10

Good workout, felt strong, back was good. I haven't run since last Thursday, so that might be why my back is feeling better.