Deadlifts, Bench, Rows

Workout – Wednesday March 22nd 2017

Conventional Deadlift
135lbs x 6

Bench Press
60lbs x 3 – 2 rep PR and 5lb PR
50lbs x 15 – 4 rep PR and 5lbPR

Dumbbell Rows
50lbs x 7 – 1 rep PR
40lbs x 12 – 20lb PR

Seated Dumbbell Press
20lbs x 13 – 1 rep PR
12lbs x 26 – 1 rep PR

Dumbbell Curl
15lbs x 10 – 5 rep PR
10lbs x 15 – 9 rep PR

Slingshot Close Grip Bench Press – New Exercise
65lbs x 3

Seated Overhead after Bench

Workout – Wednesday March 22nd 2017

Bench Press
210lbs x 2×5
180lbs x 15 – 2 rep PR and 10lb PR

Spoto Press -New Exercise
225lbs x 2
180lbs x 6

Incline Dumbbell Press
70lbs x 20 –4 rep PR and 10lb PR

Seated Overhead Press
170lbs x 6
145lbs x 9

Bent Over Row
295lbs x 8 – 4 rep PR and 25lb PR
205lbs x 25 – 5 rep PR and 25lb PR

Cable Lateral Raises
40lbs x 12 – 2 rep PR
20lbs x 20 – 5 rep PR

 

Squats and Presses

Workout – Wednesday March 20th 2017

High Bar Squats
115lbs x 4 – 1 rep PR
100lbs x 6 – 1 rep PR
80lbs x 20 – 14 rep PR and 10lb PR

Seated Dumbbell Press
20lbs x 12 – 1 rep PR

Neutral Grip Pull-up
-40lbs x 11 – 1 rep PR
-55lbs x 16

Seated Lateral Raise
15lbs x 7 – 1 rep PR
10lbs  x 12

Close Grip Bench Press
60lbs x 4 – 1 rep PR
50lbs x 10 – 3 rep PR

Feet Up Close Grip Bench Press – New Exercise
55lbs x 4

Kettlebell Russian Swings
70lbs x 16 – 1 rep PR

Bench, Bench, Bench

Workout – Wednesday March 20th 2017

Bench Press
205lbs x 10
205lbs x 2×5
180lbs x 12

Slingshot Bench Press
235lbs x 9

#2 Bench Blok Press
205lbs x8 – 1 rep PR

Sumo Deadlifts
450lbs x 5 – 1 rep PR

Strict Barbell Curl
105lbs x 4 – 15lb PR
80lbs x 10 – 15lb PR

Little Big Horn Deadlifts
128lbs x 5 seconds – 2lb PR
90lbs x 20 seconds – 10lb PR

Margaret Bench and Squats

Workout – Wednesday March 17th 2017

High Bar Squats
95lbs x 12 – 7 rep PR 
70lbs x 20 – 5lb PR

Seated Dumbell Press
20lbs x 10
12lbs x 25 – 5 rep PR

Chinups – New Exercise
Bodyweight x 1
-40lbsx 8
-70lbs x 10
-55lbs x 5
-40lbs x 2

Good Morning – New Exercise
65lbs x 6
55lbs x 15

Seated Lateral Raises
15lbs x 6 –  2 rep PR
12lbs x 11 – 5 rep PR and 2 lb PR

Hammer Curls
20lbs x 6 –  1 rep PR
15lbs x 11

Little Big Horn Deadlifts
35lbs x 9 seconds – 8 second PR
28lbs x 15 seconds – 11 second PR
20lbs x 30 seconds – 16 second PR

Keep Pushing Squats

Workout – Wednesday March 17th 2017

High Bar Squats
360lbs x 5 –  1 rep PR  and 45lb PR
315lbs x 12 – 2 rep PR and 20lb PR

Deadstop Pull-Ups
Bodyweight x 9

Lat Pulldown
170lbs x 8 – 1 rep PR
120 x 20 – 2 rep PR

Sligngshot Close Grip Bench Press
245lbs x 7 – 1 rep PR
205lbs x 12 – 25lb PR

Seated Dumbbell Press
70lbs x 5

Hub Gripper Deadlifts
41lbs x 4 seconds – 1lb PR
30lbs x 15 seconds – 3lb PR

Margaret’s New Deadlift Weight

Workout – Wednesday March 15th 2017

Conventional Deadlifts
155lbs x 1 – 20lb PR
135lbs x 6 – 1 rep PR

Bench Press
55lbs x 1 rep PR
65lbs x 1 – 10lb PR
50lbs x 1 – 1 rep PR
45lbs x 21 – 1 rep PR 

Bent Over Rows
55lbs x 10 – 5 rep PR
45lbs x 25 –  5 rep PR

Seated Dumbbell Press
15lbs x 22 – 7 rep PR
10lbs x 30 – 10 rep PR

Crossbody Curl
25lbs x 5 – 1 rep PR
20lbs x 11 – 1 rep PR

Skull Crusher
45lbs x 5 – 5lb PR
35lbs x 12 – 2 rep PR

What is there to say, 20lb Deadlift PR

315 Rows

Workout – Wednesday March 15th 2017

Bent Over Rows
315lbs x 5 – 2 rep PR
250lbs x 10 – 25lb PR

Overhead Press
190lbs x 0

Military Press
155lbs x 5 – 2 rep PR
115lbs x 15 – 6 rep PR

Slingshot Medium Grip Bench Press – New Exercise
225lbs x 8

Seated Lateral Raise
35lbs x 7 – 1 rep PR
25lbs x 12 – 5lb PR

Lifting Goal Reached!

Workout – Wednesday March 12th 2017

Stiff Leg Deadlifts
405lbs x 1 – 20lb PR

Conventional Deadlifts
425lbs x 2
385lbs x 6

Bench Press
205lbs x 11 – 1 rep PR since restarting Barbell Bench

Close Grip Bench Press
230lbs x 2 – 5lb PR
180lbs x 9

Slingshot Close Grip Bench Press
245lbs x 4

Strict Barbell Curls
90lbs x 7 – 1 rep PR
65lbs x 12 – 2 rep PR

405lbs Stiff Leg Deadlift has been a goal of mine for over a year, my last attempt was 6 weeks ago and it barely moved, supper happy to finally hit it.

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