I had a couple of good workouts last week. Here are the results of the workouts:
Tuesday, December 4, 2018
standing barbell overhead press (Olympic bar)
140 lb x4x30s
140 lb partial but not overhead (from the floor to my shoulders)
140 lb x1x30s
standing dumbbell side hold
110 lb in each hand x 5x 30s
t-bar row (traditional)
135 lb x5x10 (5 sets x 10 reps)
standing dumbbell front arm raise
20 lb x5x5 (left)
20 lb x5x5 (right)
20 lb x5x5 (both arms simultaneously)
standing one arm dumbbell bicep curl (resting my elbos on the back of a reclining workout bench)
30 lb x2x1 (left)
30 lb x2x1 (right)
Wednesday, December 5, 2018
t-bar row (traditional)
135 lb x 3x10
180 lb x 3x6
200 lb x 1x2
seated abdominal crunch
machine iso-lateral high row
90 lb x1x1 (both hands simultaneously)
180 lb total (or 90 lb each hand separately x2x10 right, 90 lb each hand x2x10 left)
270 lb total (or 135 lb each hand separately x2x10 right, 135 lb each hand x2x10 left)
310 lb total (or 155 lb each hand separately 1x10 right, 155 lb each hand x1x10 left)
As you can see, I performed some exercises that I haven't done in a very long time and even added in a new one. I want to spend a little time talking about the iso-lateral row; I have never performed this exercise before joining this gym. From a seated position, I take hold of two grips positioned above my head and pull them down until they are parallel to my pectoral muscles; I did one set by pulling both grips simultaneously but then I did the exercises separately. It's a good exercise for the upper back, deltoids and even biceps.
I enjoy heavy lifting! The standing barbell overhead press with the Olympic bar is great; I'm pressing at the weights I had years ago, and the t-bar row is good, too. I will again be lifting at 235 pounds and higher very soon.
For the standing barbell overhead press with the Olympic bar, I'll stay at 140 pounds for a little longer then go back up to 145 pounds; I will lift more on the t-bar row and iso-lateral high row in a very short time to come.
As with all of my lifts, I'll keep you posted.
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
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