ninkageaikidoka

Was off the internet for a couple days, it quit working. But I have internet again, so here I go.

Friday Nov 28- Bench Press- Progressive Press
Dips- (BW+40)x5x2 (BW-149)
Bench Press- 200x2; 190x3x2
Incline Bench Press- 165x3x3
KB C&P- 36x5x4; 53x5x4 (superset, one set of 36, followed by one set of 53, then rest)

Total Time: 42 min - Max HR: 195 - Avg HR: 134
Total lb: 8475 - lb/min: 201.79
Total lift: 107 - lift/min:...

Thurs Nov 20- Squat- 20-Rep Breathing Squat
Hise Shrugs- 355x5x2
Squats- 285x5; 275x5
Standing Calf Raise- 355x5
Seated Calf Raise- 200x5
Tricep Pullovers- 25x10x4; 25x8; 15x10 (one set immediately after each of the above)

Total Time: 32min - Max HR: 195 - Avg HR:145
Total lb: 10475 - lb/min: 327.34
Total lift: 88 - lift/min: 2.75
Total Cal: 403 - Cal/min: 12.59

This workout felt really good. My back is a little...

Mon Nov 24- Deadlift- Progressive Pulls
Power Clean- 160x3x2
High Pulls- 215x 3x2
Deadlift- 395x3; 365x3
Stiffleg Deadlift- 245x3x2
Barbell Rows- 155x3x2
Weighted Pullups- (BW+40)x5x2 (BW-151)

Total Time: 42 min - Max HR: 193 - Avg HR: 137
Total lb: 8840 - lb/min: 210.48
Total lift: 40 - lift/min: 0.95
Total Cal: 470 - Cal/min: 11.19

Started off having trouble with the cleans, but still was able to do them....

Bench Press- Progressive Press
Dips- (BW+40)x5x2 (BW-150)
Bench Press- 185x3; 200x2; 185x3
Incline Bench Press- 165x3x3
KB C&P- 36x5x4; 53x5x4 (superset, one set of 36, followed by one set of 53, then rest)

Total Time: 41 min - Max HR: 195 - Avg HR: 134
Total lb: 8455 - lb/min: 206.22
Total lift: 107 - lift/min: 2.61
Total Cal: 442 Cal/min: 10.78

Didn't do as well as I thought i would on Bench. Will likely keep it...

This is a summary of what I did on Tues-Thurs of this week. Each workout will usually get its own post.

Tues Nov 18- Deadlift- Progressive Pulls
Power Clean- 155x3x2
High Pulls- 205x 3x2
Deadlift- 385x3; 365x3
Stiffleg Deadlift- 245x3x2
Barbell Rows- 155x3x2
Weighted Pullups- (BW+35)x5x2 (BW-150)

Total Time: 42 min - Max HR: 189 - Avg HR: 132
Total lb: 8660 - lb/min: 204.76
Total lift: 40 - lift/min: 0.95...