Muscle Gain 07.07.12: Back + Chest

Pressed for time this afternoon, plus exhausted after several consecutive bad sleeps and I forgot my straps, so no deadlifts, but I powered through a back workout (PR’ing my pull ups - getting so close to unassisted!) and dropping the weight on my bent over rows to focus on my form.  Also did some bench presses, which I’ll be increasing in weight next week as I continue a sort of 5x5 approach to getting them caught up with my other major lifts.

between bench presses:

Gonna go for a hike or do something else active tomorrow, then Shoulders on Monday.

Tracked a workout for 599 pts
  • Pull-Up:
    • 12 reps || assisted || 60 lb (+7 pts)
    • 12 reps || assisted || 50 lb (+11 pts)
    • 8 reps || assisted || 40 lb (+10 pts)
    • 8 reps || assisted || 35 lb (+12 pts)
  • Bent Over Barbell Row:
    • 65 lb x 12 reps (+36 pts)
    • 75 lb x 12 reps (+39 pts)
    • 85 lb x 8 reps (+39 pts)
    • 65 lb x 12 reps (+36 pts)
  • T-Bar Row:
    • 25 lb x 12 reps (+27 pts)
    • 35 lb x 10 reps (+29 pts)
    • 35 lb x 10 reps (+29 pts)
    • 45 lb x 8 reps (+29 pts)
  • Barbell Bench Press:
    • 65 lb x 7 reps (+59 pts)
    • 65 lb x 7 reps (+59 pts)
    • 65 lb x 7 reps (+59 pts)
    • 65 lb x 7 reps (+59 pts)
    • 65 lb x 7 reps (+59 pts)

Operation: Hawaii! Week 4; Day 2 

Leaving for the airport in T-11 hours!

Did Day 2 of my program tonight.  The pull down machine is still out of order, so I did chin ups instead.  I’d never done them before, and my max was 3, which is better than 0, so I’m happy.  You may recall that back in June, I made it a goal to do one single chin up, and wasn’t successful.  I haven’t been specifically practicing, but I must have gotten stronger :)

Rest Week in Hawaii!!!

June Goals

Everybody’s posting their June goals, and I have a couple (though my actual guideline for these is July 15th), so here they are.

Nick and I will be living in Vegas starting next week (he’s already there), so I’m giving myself a weight loss goal to hold me accountable as I attempt to navigate my way through late night bar food and casino restaurants.  At least one of our friends has indicated a desire to eat healthier, and we’ll be instituting either a “one-bite” or a “once a week” rule with respect to desserts.  However, I’ll also have a kitchenette and a car, meaning grocery shopping at Whole Foods and as much control over my food intake as possible. Hopefully our friends will let me feed them healthy meals and snacks, so we can all be happy together.  By July 15th, I want to be down to 120lbs.

Secondly, I want to be able to do at least one chin up or pull up.  We’ll be joining a 24-hour fitness place which has an assisted pull up machine for me to practice on, and Nick’s on board to help me weight train for the summer as well.  There are lots of ways I want to get stronger, but this is a really clear indicator that feels attainable in a 6-week period, so that’s what I’ve chosen to measure my progress. 

Doable?  Yes.  Exciting?  Sure.  Okay?  Good.