This begins week two of my twelve week cycle for dead lift, leg press, and bench press. As usual during the cycle, weight increases for these exercises while sets and reps gradually decrease.
Monday, October 14, 2019
Early Morning: Went for a short walk with my husband on the local redwood trails. We walked about 1.25 miles.
- Warm-up included Rowing Machine: 10 Minutes, 25 Squats with arm circles
- BB Dead Lift: 150 x 7 sets x 5 reps
- Face Pulls (Rope): 20 x 4 sets x 12 reps
- Easy BW Rows using TRX Straps: 4 sets x 10 reps
- Stretched for 15 minutes then did a little foam roller work.
Evening: CoC Grippers: Sport x 5 sets x 5 reps, Trainer x 5 reps
Diet: 2162 calories, 129 grams protein
Tuesday, October 15, 2019
- BB Bench Press: 81 x 7 sets x 5 reps
- DB Seated Arnold Press: 15 x 4 sets x 10 reps
- Super Set [BB Standing Overhead Tricep Extensions: 30 x 3 sets x 12 reps, 40 x 12; Dead Bugs: (2-ct) 10 x 4 sets]
Diet: 2173 calories, 148 grams protein
Wednesday, October 16, 2019: Rest Day. Diet: 1811 calories, 122 grams protein
I found these weight plates on Amazon not too long ago, and have found them helpful so far. One thing about doing the 12 week cycle is that some weeks the weight I’m scheduled to lift ends up being an odd number. For example, last week I was supposed to dead lift 137.5 pounds and this week I benched 81 pounds. Of course I could have just lifted 135 or 140 pounds and benched 80 pounds, but I like a certain amount of precision in my life in some things. This is where these plates come in.
I also like that the plates are made of rubber instead of iron, so I can just pop them in my gym bag without having to worry about damaging anything else I’m carrying. They also look very different than any of the plates my regular gym owns. If they looked similar I could see a situation where the staff might erroneously think I’m stealing their equipment.
Plus, as I read somewhere and found true in my own experience, sometimes it is hard to progress on certain exercises in five pound jumps. These weights can help with that since they allow for 0.5 pound to 5 pound increases.
I hope everyone reading this has a good week. I’ll post the results of my training week this weekend. Tomorrow, in addition to my usual Thursday leg press work out, I’m going to fit in some time on the elliptical machine. We are planning on having whole wheat pasta for dinner tomorrow and I want to increase my calorie budget to accommodate a meal I’m sure I’ll enjoy very much. Bon Appétit!