military press
30lb x 8
35lb x 3
45lb x 5
50lb x 3
57.5lb x 2 PR
30lb x 10
30lb x 10
30lb x 10
30lb x 8
30lb x 6
chin-ups
-85lb x 10
-85lb x 10
-85lb x 10
-85lb x 10
-85lb x 10
I was able to make 2 reps. Last 2 sets of assistance were very hard as I gave all to my main set.
deadlift
80lb x 5
100lb x 5
120lb x 3
150lb x 5
170lb x 3
190lb x 4 PR
115lb x 10
115lb x 10
115lb x 8
115lb x 8
115lb x 8
hanging leg raise
10
10
10
10
10
I stopped after 4th rep because my abs were exhausted and I thought my form started breaking.
squat
60lb x 5
75lb x 5
95lb x 3
115lb x 5
135lb x 3
145lb x 2 PR
90lb x 10
90lb x 9
90lb x 8
90lb x 7
90lb x 6
hanging leg raise
10
10
10
10
10
Not deep enough! I have to squat to parallel or below as my goal is to build strength.
deadlift
75lb x 5
95lb x 5
115lb x 3
145lb x 5
165lb x 3
185lb x 3 PR
115lb x 10
115lb x 8
115lb x 8
115lb x 8
115lb x 10
hanging leg raise
10
10
10
10
10
I was supposed to make 5-7 reps with this weight. I failed because I lost focus during this lift. There were too many people around me, and we were doing faster pace today. I think I should wait until I really focus.
squat
60lb x 5
75lb x 5
90lb x 3
110lb x 5
125lb x 3
140lb x 3 PR
85lb x 8
85lb x 8
85lb x 8
85lb x 7
85lb x 7
hanging leg raise
10
10
10
10
10
I could have done 4 reps but I stopped at 3. I wasn’t able to focus on my abs, and my form started breaking.
I always had a hard time keeping my knees out when squatting with flat shoes.
I bought AdiPower and it is great. I can squat deeper without having my knees moving. The weight is more challenging as the shoes make me go lower smoothly.
adidas Adipower Weightlifting Shoes $172.85 (with Discover Card Cashback Bonus)
My original Rehband sleeves became too tight so I had to buy bigger size. This time I bought a pair of new knee sleeves. They are little thinner (7mm vs. 5mm) and shorter, but they fit me great. I received them 3 days after I placed order. Jackal’s Gym online store is great!
Chest up and vertical forearms!
squat
50lb x 5
65lb x 5
80lb x 3
85lb x 5
95lb x 5
112lb x 10
75lb x 10
75lb x 10
75lb x 10
75lb x 10
75lb x 10
leg curl
40lb x 10
40lb x 10
40lb x 10
40lb x 10
40lb x 10
I squatted 112lbs for 10 reps, but I was barely hitting paralle. My overall stability was great. Next time I’ll try to hit deeper.
I’ve been feeling lack of energy during my workout. I know creatine works quite well for many people, but I stayed away because I had stomach discomfort with creatine before. After researching some recent online resource, I found an interesting study about creatine dosage, and decided to give another try.
I bought Kre-Alkalyn EFX. It comes in a capsule form, so it is much easier to take. I will start with 1 capsule per day, and will increase to 2 capsules.