slow and steady

[DtotheJ]

Log from 7/14
Squat
WU bar x 25
WU 135 x 15
275 x 10 ss with BodyWieght lunges x25
225 x 8 ss with BW lunges
135 x 15 ss with BW lunges
275 x 12
315 x 5
335 x 5...Knees on fire
Leg Press
495 x 15 kept wieght up calf press x 20 plus ss adduction 230 x 15
585 x 12 kwu calf press 18 plus adduction 230 x 15
585 x 10 kwu calf press 15 plus adduction 245 x 10
675 x 8 kwu calf press 15
No A/C at our gym this day...I had enough...lol

 

[DtotheJ]

Woke late didnt have alot of time but in stead of just siting ass drinking coffee...I got 25 Minutes in Shoulders only!
Overhead press
Bar x 25
Bar x 15
115 x 5 ss with 100 x 12 back machine flys
95 X 8 ss 60 x 25 bmf
85 x 10 ss 60 x 25 bmf
65 x 13 ss 60 x 20 with 1 min between sets.
BARBELL SHRUGS
185 x 15 ss with 50 X 15 DUMBELL CROCS
185 X 12 ss with 55 x 12 DB crocs
165 x 18 ss with 55 x 12 BD crocs
135 x 20 ....
Now gotta go to work...Have a good day TID.

 

[DtotheJ]

Today we figured somethings out...Had a PR on Bench 275 x 2...Thats really big for me #1 is I have never lifted over 225lbs...#2 at the strart of this year...WE MADE a "Lifestye change". Now I started this quest at 363 lbs...bench was 95 lbs...Couldnot squat at alllots of knee pain...type 2 Diabetic...with an A1C of 8.9 ( should be around 5.5) Blood sugar level around 190 to 220 all the time...I WAS JUST A MESS. Now...I CAN squat 335 x 2 ( Best ever BTW). wieght right now 316lbs...I benched 275 ...A1C is 5.8 and blood sugar hovers around 115 to 130...I have almost beat diabetes...I am working towards being more fit for my family and myself...SLOW AND STEADY...my phase now...I want to life a house...lol

 

[Turbolag]

Congrats on your progress man!!

Congrats on the PRs!!

Can't wait to follow along.

 

[jandj0821]

nice job buddy. like seeing the progress, now lets look towards the goal of in the 200's by October 1

 

[DtotheJ]

No lifting today...I haven't mention but my gym is a YMCA...They have alot of classes and diffrent training ideas...from swimming to " spin" classes...well I play pickleball on Thuesdays and love it..11/2 hrs of cardio...Much better than the Bike or Hamster wheel...Get it in fellas...I will check back tomorrow!

 

[DtotheJ]

TODAY...I decided to do a "Pot luck" day.
Squat
300 , 10,10
320,8,4
Dead lifts
Bar x 25
Bar x 25
145 x 15
185 x 6,6
SINGLE Leg extentions
40 x 15, 15, 15, 15
Standing single hamstring cable machine
35 x 15
45 x 15, 12 , 8
Seated calf raises
200 x 20,15,15,10
Leg press
200 x 25,20,15.(30 sec between)
Im working on shoulder strenth for softball so I threw in 3 sets of straight arm pull downs( thanks JB)
55x 15,15
75 x 12
85 x 10
Started with 10 mins on the bike!

 

[uphillclimb]

Best of luck on your journey. Healthy living is happy living, welcome back from the dark side brother, I'll follow along.

 

[jandj0821]

looking good buddy. try to make it more routine type and keep body groups in line. call me later i wil explain more

 

[DtotheJ]

Good day today...thabks to JB
Chest day
Flat bench
Warm up Bar x 30
135 x 15
185 x 5 ss w/ lat pull downs 110 x 8
225 x 5 ss lpd 120 x 8
245 x (2) dropped wieght to 230 x 3 ss lpd 130 x 8
Bar x 50 ss lpd 140 x 8
Bar x 45 ss lpd 150 x 8
Incline Bench
135 x 8
135 x 8
155 x 8
175 x 8
Machine flys
110 x 10
120 x 10
140 x 10
160 x 10
Tri cept push downs rope
90 x 10
110 x 10
130 x 10
Skull crushers
45 x 10
65 x 10
95 x 10
Tri's felt great

 

[jandj0821]

You got me confused. Numbers look great. Call me tomorrow we got to change a few things.

 

[jandj0821]

On the lat pull downs don't SS with bench. Bench is going to be you core work. LPD just 5 sets of 8 and make it a weight that u can barely get