hello vonnie
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cherry valley forever
blake kathryn
let's talk about Bridgerton tea, my ask is open
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almost home
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shark vs the universe
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he wasn't even looking at me and he found me
Jules of Nature
JBB: An Artblog!
I'd rather be in outer space 🛸
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if i look back, i am lost
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@thatwaytothebeach
Full Body Octet
Compared to the workouts I was doing in my powerlifting phase, I’m doing a lot more different things with lighter weights in about the same amount of time. I also recently had an Aha! moment about my back and the posterior chain.
Trap Bar Deadlift
4x10 @ 115
Bench Press
2x15 @ 55, 1x15@75
Bent-over row
4x12 @ 65
Lat Pulldown
3x10 @ 62.5
Bicep Curl
3x12 @ 15
Reverse Crunch
3x12
Triceps Pushdown
3x12 @ 25
Behind-the-Back Cable Curl
3x10 @ 6kg
Homework
My trainer is on vacation this week so she gave me some workout homework. I added some additional exercises of my own.
Deadlift
2x10 @ 115
Inchworm
3x8
Single-Leg Romanian Deadlift
3x8e @ 16kg (kettlebell)
Cable Flyes
3x10 @ 10
DB Chest Press
3x12 @ 32.5
Reverse Crunch
3x15
Inverted Row
3x8
Lat Pulldown
3x10 @ 65
Squat
3x10 @ 105
Could add some weight here.
DB Overhead Press
3x10 @ 22.5
Curl w/ EZ Curl Bar
3x10 @ bar + 20lbs
I’m Here
Goblet Squat to Press
1x12 @ 27.5
1x12 @ 37.5
2x12e @ 20
Leg Press
3x12 @ 90
1x10 @ 140
Single-Leg RDL
3x10e @ 35lb DB
Seated Row
3x12 @ 60
Good weight
Bench Press
3x10 @ 95
Maybe at 5lbs next time
Assisted Pullups
2x10 @ 60
8 @ 60
Captains Chair
3x12
Curl w/ EZ Curl Bar
3x10 15lbs
1x15 20lb
I’ve been going to the gym, but mostly working with a personal trainer. She keeps track of everything for me. Once in a while I’ll go in on my own and workout, but haven’t been posting here. This workout is typical of the sort of full-body work I’m doing these days.
Spookytime Heavytime
Stairmonster
10 minutes @ 3-4
Plank Bird Dog
3x10sec per side
These need work
Russian Twist
3x30sec @ 10kg KB
Overhead Press
1x5 @ 65
3x5 @ 75
Single-Leg RDL
2x10e @ bodyweight
DB Carries
2 rounds @ 50lbs e
Long Cross
3x10e
DB Preacher Curls
12 @ 10
12 @ 12.5
12 @ 15
12 @ 17.5
12 @ 15
12 @ 12.5
12 @ 10
Invisible Weightlifter
International Chest Day
Kettlebell Goblet Squat
3x10 @ 39.7lbs (18kg)
DB Chest Fly
3x10 @ 20
Single-Arm DB Row
3x10e @ 35
Bench Press
3x12 @ 95
Assisted Pullups
10 @ 66
Single-Arm Triceps Extension
3x8 @ 17.5
Fall’s Here
Squat
3x12 @ 105
Lat Pulldowns
3x10 @ 90
Tricep Pushdown
3x12 @ 60
DB Hammer curls
3x8 @ 22.5
First day of fall.
Carbs for Days
Squat
3x10 @ 105
Assisted Pullups
10 @ 66
DB Hammer curls
8 @ 25
2x8 @ 22.5
Lunge
3x10e @ 10lb DBs
Incline Tricep Push-ups
3x8 @ 2 risers
DB Carries
@ 50lb DBs
Been eating a lot of these guys.
Back To School Body
Kettlebell Goblet Squat
3x10 @ 39.7lbs (18kg)
Seated Cable Row
1x12 @ 40
2x12 @ 50
Single-Arm Bent-over Row
3x12e @ 25
Tricep Pushdown
3x10 @ 60
Deadlift
3x8 @ 135
Single-Leg RDL
3x10e @ bodyweight
That Kind of September
Squat
3x8 @ 105
DB Rows
2x10e @ 30
1x10e @ 35
Lat Pulldowns
3x8 @ 90
Barbell Hold
60 seconds each side @ 45
The Heavy Kind
Heavy Smoker
Overhead Press
3x12 @ 55
Bench Press
12 @ 95
11 @ 95
10 @ 95
Tricep Pushdown
3x12 @ 60
DB Hammer Curl
3x12 @ 20
Lunge
3x10e @ bodyweight
Single-Leg RDL
2x10e @ bodyweight
Wildfires in the area have sent smoke and even a bit of ash over the city. Not fun to be outside, but things are A-OK in the gym. Note: I don’t smoke. Blech.
Weakend Workout
Squat
2x8 @ 125
1x10 @ 125
DB Chest Press
3x10 @ 25e
Deadlift
3x5 @ 155
Tricep Pushdown
3x10 @ 60
More Hypertrophy
Bench Press
3x10 @ 95
Lat Pulldowns
2x12 @ 90
1x10 @ 90
1x8 @ 90
Overhead Press
3x10 @ 55
DB Bicep Curl
3x10 @ 20
One-Arm Tricep Extension
3x12 @ 15
Friday Before Long Weekend
Front Squat
2x10 @ 65
12 @ 75
DB Chest Press
2x10 @ 25
10 @ 30
Bench Press
2x10 @ 65
10 @ 75
Hollow Hold
3x20sec @ bodyweight
Plank Cross
3x20 @ bodyweight
No post Monday, got once-in-a-lifetime plans.
Muscular Endurance
Squat
3x15 @ 95
Overhead Press
2x10 @ 55
12 @ 55
Romanian Deadlift
3x15 @ 95
Cable Rope Hammer Curls
15 @ 32.5
2x15 @ 35
Cardio?
Squat
3x15 @ 95
One-arm DB Rows
3x15 @ 25
Bench Press
3x15 @ 70
Arnold Press
3x15 @ 15
Before It Was Cool
Squat
3x12 @ 115
Face Pulls
3x12 @ 30
Deadlift
3x5 @ 155
One-arm DB Rows
3x12 @ 30
Still having hot summer weather here, a bit better than last week’s records, though.
Gym on Fire
Lat Pulldowns
12/10/12 @ 90
Overhead Press
12/12/6 @ 60
Should have stuck with the 3x10 planned, but it works out to the same # of reps
45° Bent-Over Row
3x12 @ 105
Last couple of reps on the last set were iffy form
Shoulder Triple Complex
3x10 @ 7.5
It’s been hot this week and smoke from wildfires has drifted through