Exercise Log 1.11.14 (Back Day + Cardio)

Alright had an awesome workout today so thought I’d take a moment to share. Today was back day and per the usual, the gym is getting busier with the “New Year’s Resolution” crowd showing up. It’s the same as around the time I signed up last year, only I don’t do New Year Resolutions it just so happened the time I decided to join a gym was early in the year.

With the new crowd, I’m noticing all sorts of weird things with people’s forms, workout habits and just with the busy busy. Anyways that said I had a fantastic day at the gym and after.

Had kind of a false start today with stiff legged deadlifts. Did 2 sets of 10 @ 110lbs then saw the open squat rack was open to rack up for deadlifting (I don’t like to rack deadlifts off the power rack, that’s something I see exclusively for squatters). So I decided to stop and swap to deadlifts while I was still fresh, good call!

Deadlifts: Warmups) 10 reps @ 135lbs. Set 1) 5 reps @ 185lbs. Set 2) 5 reps @ 225lbs. Set 3) 5 reps @ 245lbs. Set 4) 1 rep @ 265lbs, new max! Set 5) Forced negatives, 275lbs down then 225lbs up. Completed 3 reps before grip strength became a concern. Set 6) 8 reps @ 195lbs.

One great thing about the deadlift is it reveals weak spots, in this situation the forced negatives showed me that my grip strength definitely needed work. I could support the weight fine, but holding the bar for more than a few reps became wearisome fast.

Stiff Legged Deadlifts (2 sets prior to deadlifting, 3 after): 5 sets, 8 reps @ 110lbs. Palms out grip, this also was nice as it helped work on grip strength as I normally don’t grip this way.

Seated Rows (needed to sit down!): Sets 1 & 2) 8 reps @ 135lbs. Sets 3 & 4) 6 reps @ 150lbs. Set 5. 5 reps @ 165lbs. The heavier sets also helped me focus a bit on grip strength.

Lateral Pulldowns: Set 1) 5 reps @ 160. Sets 2 & 3) 5 reps @ 145lbs. Set 4) 8 reps @ 130lbs. Set 5) 8 reps @ 115lbs.

One Armed Dumbbell Rows: 5 sets 10 reps each hand @ 65lbs. Chose a heavy dumbbell to work on grip strength.

Finished off the gorgeous day with a run out in Monroeville Community Park. Found a break in the rain (albeit it was very windy to start things calmed down as I went) and knocked out 5 miles. Took some photos for posterity.

May look dark and stormy but I told those clouds to pipe the fuck down!

That’s all great workout!