AAAgent's training journal

[AAAgent]

barbell flat bench
135lbsx6
185lbsx6
215lbsx3
185lbsx4

Incline dumbbell flys
50lbsx6
50lbsx8
50lbsx8

weighted dips w/45lbs
5x3
bwx6

Hanging leg raises w/22.5lbs
6x3

 

[AAAgent]

squats
135lbsx6
185lbsx6
215lbsx1
205lbsx2
185lbsx3
135lbsx6

pullups w/50lbs
5
4,1
5
6xbw
6xbw

barbell curls
75lbsx6
85lbsx6
90lbsx6
65lbsx6

seated row machine
145lbsx6
185lbsx6
205lbsx3,185lbsx3
125lbsx6
125lbsx6

standing calf raises
170lbsx8x3
130lbsx8

dumbbell curls (slow)
35lbsx6x3
25lbsx6

 

[AAAgent]

deadlifts (left knee hurt so i didn't want to go too heavy or too many reps)
135lbsx10
185lbsx6
255lbsx6
305lbsx2

Dumb bell shoulder press
55lbsx8
60lbsx6
60lbsx7

shrugs trap bar
185lbsx8
205lbsx8
225lbsx8

lateral shoulder machine

 

[AAAgent]

Been pretty consistent with lifting, just haven't logged which i've noticed is becoming an issue for tracking my progress and optimizing/improving my workouts. They're now longer and I've changed my sets to more of a 5x5 and have gotten stronger.

Put back on my weight and comfortably and consistently holding 179lbs as my standing weight.

flat barbell bench
135x5
185x5
215x4
205x1
185x5
135x5

Dumb bell flys
70lbsx5
70lbsx5
70lbsx5
50lbsx5
45lbsx5

Tricep pull downs
70lbsx5
85lbsx5
100lbsx5
85lbsx5
70lbsx5

Hanging leg raises
22.5lbsx5
22.5lbsx5
22.5lbsx5
15lbsx5
bwx5

One arm over head tricep curl (each arm)
22.5lbsx5
30lbsx5
35lbsx5
25lbsx5
22.5lbsx5

 

[AAAgent]

Ran 1 mile. A bit out of shape cardio wise.

Box Jumps (every single time i do box jumps, someone always comes over to talk to me about it)

Standing
5x40 inches
5x42 inches
5x44 inches

1 step
5x46inches

Standing
5x40 inches w/10lb medicine ball

Deadlift
155lbsx5
245lbsx5
335lbsx1
245lbsx5
155lbsx5

barbell shoulder press
115lbsx5
135lbsx5
120lbsx5
115lbsx5
65lbsx5

bent over dumb bell back flys
25lbsx5x5

behind the back latt pull downs
60lbsx5
70lbsx5
80lbsx5
70lbsx5
60lbsx5

Shrugs

Swim

 

[AAAgent]

Played some basketball with a friend and then proceeded to work out.

Squats
135lbsx5
185lbsx5
215lbsx5
185lbsx5
135lbsx5

Pullups

55lbsx5x3
40lbsx5
30lbsx5

Barbell bicep curls

65lbsx5
85lbsx5
100lbsx5
85lbsx5
65lbsx5

T bar Row

70lbsx5
115lbsx5
160lbsx5
115lbsx5
70lbsx5

Leveraged Latt Pulldown

140lbsx5
230lbsx5
320lbsx5
230lbsx5
140lbsx5

Calf raises

150lbsx5
170lbsx5
190lbsx5
170lbsx5
150lbsx5

Dumb bell curls
40lbsx5
45lbsx5
50lbsx5
35lbsx5
30lbsx5

hamstring curls

two other machines with inner and outter thigh exercises

 

[AAAgent]

barbell bench press
135lbsx5
185lbsx5
215lbsx4
205lbsx1
185lbsx5
135lbsx5

dumb bell flys
70lbsx5x3
50lbsx5x2

tricep cable pull downs
70lbsx5
85lbsx5
100lbsx5
85lbsx5
70lbsx5

Hanging leg raises
22.5lbsx5x3
15lbsx5x3

One arm dumb bell tricep raises
22.5lbsx5
25lbsx5
30lbsx5
25lbsx5
22.5lbsx5

 

[AAAgent]

Ran half a mile in 3 minutes.

Standing Box Jumps

40inchesx5
42inchesx5

1 step box jump

45inchesx5x3

20 minute swim.

 

[AAAgent]

5x5

bench
155lbsx5x5

Squat
165lbsx5x5

barbell rows
135lbsx5x5
--

Squat
170lbsx5x5

Military press
105lbsx5x5

Deadlift
295lbsx5x1

--

Hanging leg raises w/ 25lbsx5x3

 

[AAAgent]

5x5

squats
175lbsx5x5

bench
165lbsx5x5

barbell row
145lbsx5x5

fly machine
205lbsx5x5

tricep cable pull down
70lbsx5
85lbsx5
100lbsx5
85lbsx5x2

 

[AAAgent]

squats
185lbsx5x5

military press
110lbsx5x5

deadlift
300lbsx5x1

 

[AAAgent]

Squats
190lbsx5x5

Bench
170lbsx5x5

Barbell Rows
150lbsx5x5

 

[AAAgent]

Squats 195lbsx5x5

Dumbbell curls
40lbsx5x5

Military Press
115lbsx5x5

deadlifts
305lbsx5x1

 

[AAAgent]

Current weight:
179lbs

My current max lifts:

Deadlifts
345lbsx1

Squats
225lbsx3x1

Bench
215lbsx1

Total weight of lifts:
785lbs

--

This is probably closer to 800lbs-820 but I haven't tried a max squat or heavy bench in over a month. The goal is to get to 900lbs.

 

[AAAgent]

Squats
200lbsx5x5

Bench
175lbsx5x5

barbell rows
160lbsx5x5

 

[AAAgent]

Squats
205lbsx5x5

Military Press

120lbsx5x5

Deadlifts
310x5x1

 

[AAAgent]

Hanging leg raises w/ weights
25lbsx5x3
15lbs5x1
bwx5x1

box jumps

Squats
210lbsx5x5

Bench
180lbsx5x5

Barbell rows
165lbsx5x5

 

[AAAgent]

Squats
215lbsx5x5

Military press
130lbsx5x5 (i jumped up the wrong weight by accident and this was very hard)

Deadlifts
315lbsx5x1

 

[AAAgent]

Squats
215lbsx5x5 w/ clamps
I did this weight again as I used alot of back the previous workout.

Bench
185lbsx5x5

barbell rows
170lbsx5x5

 

[AAAgent]

Went on vacation, came back dating someone I met on vacation. Took a couple of weeks off from lifting to rest, including vacation time.

Hit the gym Monday after the break so I cut back a few lbs from my previous session to work my way back up.

Squats
205lbsx4
195lbsx5
195lbsx3

Bench
165lbsx5x3

Bent over rows
150lbsx5x3
--

Yesterday

squats
205lbsx5x5 (I wasn't thinking and thought i was lifting 195lbs but by the 3rd set, I realized it was 205lbs. I just powered through and finished it)

Standing Military press
95lbsx5x5

Deadlifts
295lbsx5x1