fjhackett, Author at 53 Loggerheads

2023-12-07 – Week 2 Day 3

Bench Press (Barbell)
Set 1 : 200 lb x 3
Set 2 : 225 lb x 3
Set 3 : 255 lb x 2

Bench Press (Dumbbell)
Set 1 : 55 lb x 10
Set 2 : 55 lb x 10
Set 3 : 55 lb x 10
Set 4 : 55 lb x 10
Set 5 : 55 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Push Up
Set 1 : 5 reps
Set 2 : 5 reps
Set 3 : 5 reps
Set 4 : 5 reps
Set 5 : 5 reps

Face Pull
Set 1 : 80 lb x 15
Set 2 : 90 lb x 15
Set 3 : 90 lb x 15

This is a real deal chest day. Don’t know what else to say. I didn’t want to lift this. My food isn’t good yet and I’m tired. Missed the last rep. Eat better, lift better, sleep better. Face catchers came in handy today.

2023-12-06 – Week 2 Day 2

Deadlift (Barbell)
Set 1 : 255 lb x 3
Set 2 : 295 lb x 3
Set 3 : 335 lb x 4

Deadlift
Set 1 : 225 lb x 10

Shrug (Dumbbell)
Set 1 : 60 lb x 15
Set 2 : 60 lb x 15
Set 3 : 60 lb x 15

Weighted Plank
Set 1 : 45 lb x 1 Min
Set 2 : 45 lb x 1 Min
Set 3 : 45 lb x 1 Min
Set 4 : 45 lb x 1 Min
Set 5 : 45 lb x 1 Min

Pull Through (Cable)
Set 1 : 100 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Hamstring Curl
Set 1 : 25 lb x 12
Set 2 : 25 lb x 12
Set 3 : 25 lb x 12

Raining today so farmer walks were skipped. Messed around with some Kelso shrugs (thanks Drew!) as well. I am rather uncomfortable at the moment (dammit Drew!). I’m going get to 5×10 for deads just to prove it’s possible. That first and only set of 225 was murder. I need to make use of the inverse curl machine. Next block. Pulls felt solid.

2023-12-04 – Week 2 Day 1

Overhead Press (Barbell)
Set 1 : 85 lb x 3
Set 2 : 100 lb x 3
Set 3 : 110 lb x 6

Overhead Press
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 7

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 100 lb x 12
Set 2 : 100 lb x 12
Set 3 : 100 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Banded Tricep 1 & 1/4
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps

I am not a man. OHP is soul crushing. The burning was unreal in the last three sets. I was pleased to get six for the AMRAP with 110#. 1 & 1/4’s banded for tris is the real deal. Unreal pump.