Oct 28th - Good Workout

• warmed up on incline tread mill
• pull ups BWx4x5
• inclined leg press 90x10x2
• bench 95x10x2
• lift 45x15x3
• intervals on elliptical
• stretched

I think I will start increasing:

• leg press by 10 lbs
• bench press by 2.5 lbs

Concerning lifting, perhaps I should keep up 45x15x3 for a while longer before adding weight.

I like coming earlier in the afternoon and having less people around.

Heading to the Gym on Wednesday, Oct 26, 2016

My plans:

• warm up
• leg press - 90x10x2
• bench - 115x8x2
• chin - BW to failure
• RDL with empty bar x15x2
• Intervals on the elliptical
• stretch routine

Things to keep in mind:
try a wider stance on RDL & engage the glutes

Well ... I'm back.  I had to make it quick because of some other things that came up.  I haven't stretched yet.

• Warm up on inclined tread mill went well.
• Leg press - no problem.  I need to learn a little more about how to position my feet.
• Bench - I only did 115x7 & 115x5.  I think I need to drop some weight and work on form.  Embarrassing.
• Chin - BWx5
• RDL barx15x2.  The wider stance was interesting.  I think it may have helped my form.
• Intervals went fine.  Ended with a pulse in the 160's.

Deadlift Form

I  made a short video to check out my form.  I think it needs some work.

My Goal: BWx10

This blog is to journal my progress (or failure) to achieve lifting, pulling & pushing my body weight for 10 repetitions.  My body weight is around 175lb.  I'll attempt to push (bench press), pull (pull ups), lift (dead lifts) 175 lbs ten times.

I'm going to try to accomplish this before the end of 2017.

An unknown is my lower back which is injured and has been for a few years.  I'll be finessing it with an empty bar for a while and hoping that I can get stronger without any further injury.

I'm weak in my bench press because of neglect.  It don't see why I can't get to BWx10 with some hard work.

I've been working on pull ups for a good while now, and I'm stuck on 8.  My plan is to increase volume.  Do more sets of lower reps to increase my overall work load, hoping that will help me to gain a couple more solid reps.

I'm hoping I'll make some good progress this Winter when I can't get out and run as often.