Incline bench:
185 lbs. (84 kg) 1 x 5
225 lbs. (102 kg) 1 x 3
275 lbs. (125 kg) 1 x 1
Tricep pressdowns:
160 lbs. (73 kg) 1 x 10
220 lbs. (100 kg) 3 x 10
Seated dumbbell cleans:
25 lb. (11 kg) dumbbells 1 x 10
30 lb. (14 kg) dumbbells 2 x 7
(leaning) Lat pulldowns (neutral grip)
190 lbs. (86 kg) 3 x 6
10 minutes of cardio
Comments: Forgot my wrist wraps and Matt didn’t bring his Bag o’ Lifting Gear ™ inside, so 275 didn’t go up very easily.
Rack pulls:
135 lbs. (61 kg) 1 x 10
225 lbs. (102 kg) 1 x 3
Several attempts at 315 lbs. (143 kg), but failed.
Hyperextensions:
3 x 10
Straight-arm pulldowns:
140 lbs. (64 kg) 1 x 10
160 lbs. (73 kg) 2 x 8
Lat pulldowns, neutral grip:
190 lbs. (86 kg) 3 x 6
10 minutes of cardio
Comments: VERY disappointed with missing the 315. I simply wasn’t in top form. Going to try not to let it affect me.
Bench:
185 lbs. (84 kg) 8 x 3
Rear delt machine:
170 lbs. (77 kg) 3 x 10
Overhead cable rope extensions:
150 lbs. (68 kg) 1 x 10
Tricep pressdowns:
170 lbs. (77 kg) 1 x 10
200 lbs. (91 kg) 1 x 10
220 lbs. (100 kg) 1 x 10
Lat pulldowns:
160 lbs. (73 kg) 1 x 8
190 lbs. (86 kg) 2 x 5
5 minutes of cardio
Comments: Little bit of wrist/elbow pain, so not as heavy. Groin/thigh pain and general feeling like shit, so not much cardio.
“Box” squats:
185 (84 kg) 1 x 2, 1 x 6
(Reverse) Hyperextensions:
4 x 10, alternating
Straight-arm pulldowns:
150 lbs. (68 kg) 2 x 10
180 lbs. (82 kg) 1 x 8
Barbell shrugs:
225 lbs. (102 kg) 3 x 10
Comments: We were both slightly injured (him with a pull somewhere in the groin/upper thigh area, and myself with a knee problem), so tonight’s workout was pretty light.
In other news, tomorrow, in addition to being Yom Kippur, is my mom’s birthday, so it’s once again off to the steakhouse for meat and possibly mushrooms. And THEN D&D and moderate alcohol at a friend’s place.
Incline bench:
185 lbs. (84 kg) 1 x 4
225 lbs. (102 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
Seated dumbbell cleans:
30 lb. (14 kg) dumbbells 3 x 7
Tricep rope pressdowns:
160 lbs. (73 kg) 1 x 10
190 lbs. (86 kg) 1 x 9
220 lbs. (100 kg) 2 x 6
Seated cable rows:
220 lbs. (100 kg) 3 x 6
Comments: Maybe the cleans will help my shoulder a bit.
Rack pulls:
185 lbs. (84 kg) 1 x 4
225 lbs. (102 kg) 1 x 3
275 lbs. (125 kg) 1 x 1
315 lbs. (143 kg) 1 x 1, after a few failed attempts.
Reverse hyperextensions:
3 x 10
Straight-arm pulldowns:
140 lbs. (64 kg) 1 x 10
160 lbs. (73 kg) 1 x 8
180 lbs. (82 kg) 1 x 4
Reverse-grip lat pulldowns:
140 lbs. (64 kg) 1 x 10
190 lbs. (86 kg) 1 x 4, I blame a poor grip.
190 lbs. (86 kg) 1 x 6
Farmer’s walk:
65 lb. (29 kg) dumbbells, one circuit.
And a little over 10 minutes on the stationary bike.
Comments: My shoulders are sore from… rack pulls?
One of the search results in my Blogstats was “84 kg pussy.” 
Bench:
185 lbs. (84 kg) 4 x 3
205 lbs. (93 kg) 2 x 3
225 lbs. (102 kg) 2 x 3
Tricep pressdowns:
180 lbs. (82 kg) 1 x 10
220 lbs. (100 kg) 3 x 10
Rear delt machine:
140 lbs. (64 kg) 1 x 10
170 lbs. (77 kg) 2 x 10
(Leaning) Lat pulldowns:
190 lbs. (86 kg) 3 x 6
Comments: Had a little problem on the 2nd set of 205, but PWND both sets of 225. Really need to improve my pulldowns.
Also, FUCK cardio.
I always seem to wax nostalgic in the Fall. Whether this is because it’s – in preceding winter – a symbolic prelude to death/an end (and prodding me to make the most of what time I have left), or simply because it begins to get cool enough to do such things, what I want most to do at the moment is sit around a fire with a few friends and drink/talk of memories past; perhaps create some new memories.
I should be too young to feel like this.
(I realise it’s not actually Fall yet, but it’s cool enough after sunset to trick me)
“Box” squats:
185 lbs. (84 kg) 2 x 2
205 lbs. (93 kg) 2 x 2
225 lbs. (102 kg) 4 x 2
Hyperextensions:
3 x 10, arms extended
Barbell shrugs:
225 lbs. (102 kg) 3 x 10
Straight-arm pulldowns:
140 lbs. (64 kg) 1 x 10
160 lbs. (73 kg) 1 x 6
180 lbs. (82 kg) 1 x 5
Comments: The squats didn’t aggravate my wrist/elbow/shoulder at all. I must deduce what I did differently tonight and apply it to all future squats.
In other news, northwest Georgia was the recipient of a FUCKLOAD of rain today, which rules, but it brought with it increased humidity, which is quite uncomfortable and even DANGEROUS, given its propensity to gather on my windshield while I’m driving. At night. In poorly lit areas.
