Muscle Gain 08.12.12: Legs

Finally drafted an enormous report - still some to do, but no more than 8 hours per day, instead of 18.  Hit the gym this morning for a much needed leg workout. I’m a bit behind, but the unplanned rest seems to have helped my hip a little bit (I think I’ll only squat once per week instead of twice), and I’ll do a back workout tomorrow to catch up.

Tracked a workout for 1,045 pts
  • Barbell Squat:
    • 0 lb x 20 reps (+45 pts)
    • 45 lb x 12 reps (+56 pts)
    • 65 lb x 12 reps (+64 pts)
    • 85 lb x 10 reps (+72 pts)
    • 95 lb x 8 reps (+74 pts)
    • 105 lb x 6 reps (+74 pts)
  • One-Leg Press:
    • 120 lb x 12 reps (+47 pts)
    • 160 lb x 10 reps (+52 pts)
    • 195 lb x 10 reps (+58 pts)
    • 230 lb x 6 reps (+59 pts)
  • Barbell Lunges:
    • 50 lb x 20 reps (+111 pts)
    • 50 lb x 20 reps (+111 pts)
    • 50 lb x 20 reps (+111 pts)
    • 50 lb x 20 reps (+111 pts)

Muscle Gain 08.08.12: Chest & Shoulders

Upper body workout first thing this morning (after some oats and fruit), followed by a trip to my family doctor for an MRI referral for my hip.

"Semi-urgent" is 8 weeks for an appointment.

Mine’s “Elective”. Sigh.

Tracked a workout for 957 pts
  • Incline Dumbbell Bench Press:
    • 20 lb x 12 reps (+64 pts)
    • 25 lb x 12 reps (+68 pts)
    • 25 lb x 12 reps (+68 pts)
    • 25 lb x 12 reps (+68 pts)
    • 30 lb x 8 reps (+63 pts) <— Really happy with this PR.
  • Standing Barbell Shoulder Press:
    • 45 lb x 10 reps (+75 pts)
    • 45 lb x 10 reps (+75 pts)
    • 55 lb x 6 reps (+73 pts)
    • 55 lb x 4 reps (+63 pts)
  • Standing Dumbbell Shoulder Press:
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • super set with triceps
  • Triceps Pushdown:
    • 30 lb x 12 reps (+12 pts)
    • 30 lb x 12 reps (+12 pts)
    • 30 lb x 12 reps (+12 pts)
    • 30 lb x 12 reps (+12 pts)
    • super set with standing dumbbells

Muscle Gain 08.07.12: Legs

Hip is really starting to bother me again. I have a doctor’s appointment tomorrow for an MRI referral.  It’s super frustrating - sometimes I wonder why I bother weightlifting at all when I can’t squat, but I guess it’s best to just stay the course until I can.

Still, it’s shitty.

Tracked a workout for 1,082 pts
  • Barbell Squat:
    • 0 lb x 20 reps (+45 pts)
    • 0 lb x 20 reps (+45 pts)
    • 45 lb x 12 reps (+56 pts)
    • 55 lb x 12 reps (+60 pts)
    • 65 lb x 12 reps (+64 pts)
    • 75 lb x 10 reps (+67 pts)
    • 85 lb x 8 reps (+69 pts)
  • Dumbbell Bulgarian Split Squat:
    • 20 lb x 20 reps (+65 pts)
    • 20 lb x 20 reps (+65 pts)
    • 20 lb x 20 reps (+65 pts)
    • 20 lb x 20 reps (+65 pts)
  • Barbell Lunges:
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)

Muscle Gain 08.05.12: Back

Rack deadlifts today instead of full ones.  Felt my back rounding at 205lbs - couldn’t maintain my form for a second rep, and so put the weight back down.  Wanted to work on pull ups but was just too tired, so I’ll probably add them on to another day this week.

Tracked a workout for 819 pts
  • Rack Deadlift:
    • 95 lb x 12 reps (+49 pts)
    • 135 lb x 12 reps (+64 pts)
    • 155 lb x 10 reps (+72 pts)
    • 185 lb x 8 reps (+85 pts)
    • 205 lb x 1 reps (+47 pts)
    • 155 lb x 10 reps (+72 pts)
  • Lat Pulldown:
    • 70 lb x 10 reps (+24 pts)
    • 85 lb x 8 reps (+26 pts)
    • 85 lb x 8 reps (+26 pts)
    • 70 lb x 10 reps (+24 pts)
  • Seated Cable Row:
    • 70 lb x 10 reps (+35 pts)
    • 75 lb x 10 reps (+36 pts)
    • 75 lb x 10 reps (+36 pts)
    • 75 lb x 10 reps (+36 pts)
  • Cycling (stationary):
    • 0:38:00 || 8.4 mi (+187 pts)

Muscle Gain 08.03.12: Legs

Big one with Justin today.  Super set dumbbell lunges with my squats since they’re going to be so light for a while, and tried one-leg presses for the first time, which are hard!  Basically want to eat for the rest of the day.

Back workout tomorrow or Sunday!

Tracked a workout for 1,605 pts
  • Barbell Squat:
    • 45 lb x 12 reps (+56 pts)
    • 65 lb x 10 reps (+63 pts)
    • 85 lb x 8 reps (+69 pts)
    • 95 lb x 6 reps (+69 pts)
    • super set with lunges
  • Dumbbell Lunges:
    • 25 lb x 12 reps (+89 pts)
    • 25 lb x 10 reps (+86 pts)
    • 25 lb x 8 reps (+83 pts)
    • 25 lb x 6 reps (+78 pts)
    • super set with squats
  • One-Leg Press:
    • 115 lb x 12 reps (+46 pts)
    • 140 lb x 10 reps (+49 pts)
    • 160 lb x 8 reps (+50 pts)
    • 185 lb x 6 reps (+51 pts)
  • Barbell Lunges:
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • walking lunges, super set with step ups
  • Barbell Step Ups:
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • super set with barbell lunges

Muscle Gain 08.02.12: Shoulders & Core

A bit haphazard today, but operating on 4 hours of sleep, so I’d be happy with anything.

Legs with Justin tomorrow after what I plan to be a full night’s sleep!

Tracked a workout for 764 pts
  • Push Press:
    • 50 lb x 10 reps (+42 pts)
    • 50 lb x 8 reps (+41 pts)
    • 50 lb x 10 reps (+42 pts)
    • 50 lb x 10 reps (+42 pts)
    • super set with burpees
  • Burpee:
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • super set with push press
  • Standing Dumbbell Shoulder Press:
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
  • Upright Barbell Row:
    • 40 lb x 10 reps (+26 pts)
    • 40 lb x 10 reps (+26 pts)
    • 40 lb x 10 reps (+26 pts)
    • 40 lb x 10 reps (+26 pts)
  • Rowing (machine):
    • 0:05:00 || 1000 m (+85 pts)

Muscle Gain 07.31.12: Hip Rehab

Did a session with Gabe today, assessing my hip and making sure I’m on the right track with my squats.

While my mobility and alignment are much better, those improvements should mean less pain than there is.  So, Gabe recommends that I get an MRI to see if there’s actually a tear.

Meanwhile, I’m to continue working as I have been, increasing the weight on my squats VERY slowly - like, way slower than I want to.  I’ve got a whole program of warm up exercises to do before I squat, which should prepare things to be as pain-free as possible (providing I take it easy), and if the discomfort in my hip ever stays beyond my workout (like lingers later that day and into the next), it’s full stop.

So, next step is a trip to my doctor for an MRI referral.

Tracked a workout for 759 pts
  • Barbell Squat:
    • 0 lb x 20 reps (+45 pts)
    • 0 lb x 20 reps (+45 pts)
    • 0 lb x 20 reps (+45 pts)
    • 65 lb x 10 reps (+63 pts)
    • 65 lb x 10 reps (+63 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 10 reps (+67 pts)
    • 75 lb x 10 reps (+67 pts)
    • 85 lb x 8 reps (+69 pts)
    • 95 lb x 6 reps (+69 pts)
    • 100 lb x 6 reps (+72 pts)
  • Body Weight Lunge:
    • 30 reps (+46 pts)
    • walking
  • Short Bridge:
    • 15 reps (+15 pts)
    • 15 reps (+15 pts)
    • 15 reps (+15 pts)

Muscle Gain 07.27.12: Chest & Arms

Chest and Arms with Justin today.  Lots of drop sets (as usual) and finally did some bench presses.  Legs and Back tomorrow (since I took yesterday off).

Tracked a workout for 671 pts
  • Barbell Bench Press:
    • 45 lb x 10 reps (+55 pts)
    • 55 lb x 10 reps (+59 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 8 reps (+65 pts)
    • 75 lb x 8 reps (+65 pts)
    • 45 lb x 10 reps (+55 pts)
  • Machine Chest Fly (Pec Deck):
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 5 reps (+10 pts)
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 5 reps (+10 pts)
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 10 reps (+12 pts)
    • drop sets
  • Barbell Curl:
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • drop sets
  • Triceps Pushdown - Rope Attachment:
    • 30 lb x 10 reps (+12 pts)
    • 20 lb x 5 reps (+9 pts)
    • 10 lb x 5 reps (+9 pts)
    • 25 lb x 10 reps (+12 pts)
    • 15 lb x 6 reps (+10 pts)
    • 10 lb x 6 reps (+9 pts)
    • drop sets