So it’s been 14 weeks and I have been just improving either, yet again, in being able to lift more weight or being able to do more reps on a particular weight. So I am pretty proud of myself. Also, with the new caloric intake reduced to 1600 and my carbs being reduced, even though it’s only been a week, it’s as if the reduced carbohydrates have already allowed my body to tighten up a bit.
I have decided that I am no longer going to try and lift too heavy on my squats as I already have bad knees and don’t want to make it worst. I recently glimpsed at an update of Ronnie Coleman, and how he’s pretty much not the man he used to be, because of all those heavy weights he used to lift. I am not trying to become that, in my own way. So I will max at 135 lbs and will only focus on different stances and higher reps, but that’s as much as I am willing to push myself on that exercise. As for other strength training exercises, I will still increase a tad bit more on deadlifts; maxing at 180 lbs and no more, t-bar deadlifts also, probably around the same; so basically deadlifts max will be 180lbs, for reps. Once I can make it to 10 reps, I am satisfied. I have also started doing overhead presses with the barbell and have been pressing 80 lbs. Maybe the max I am willing to get to, is probably 110…but we will see how it affects me and I will gauge how my joints feel and then adjust to suit. Finally, barbell bench press, I am only going to bother to max at 160 lbs. On exercises that are machine based and I am not dependent on supporting the weight via small joints like my wrist, knees, etc., I will attempt to go higher but on the free weights, below are my max I am willing to go for now.
So quick run down:
1) barbell squats max at 135 lbs
2) deadlifts max at 180 lbs
3) barbell overhead press max at 110 lbs (for the time being)
4) barbell flat bench press max at 160 lbs
5) bent over row max at 160
Chest
– barbell bench press: 135 x 10, 145 x 6, 155 x 6, 160 x 2 (already at my max for bench press)
– db flat bench press: 20 kg x 10, 22 kg x 10, 24 kg x 9, 26 kg x 6
– machine press: 135 x 16, 155 x 8, 180 x 4 (max on the machine press)
– smith machine incline bench press: 90 kg x 6
Biceps
– db alternate bicep curls: 14 kg x 10, 16 kg x 10, 18 kg x 10
– concentration curls: 14 kg x 6
– preacher curls: 10 kg x 10, 12 kg x 6, 14 kg x 4
– hammer curls: 14 kg x 10, 16 kg x 10, 18 kg x 10
– ez-bar curls: 45 lbs x 8, 6, 6
Back
– lat pull downs: 50 kg x 10, 55 kg x 8, 60 kg x 3
– side bar handle cable lat pull down: 40 kg x 12, 50 kg x 8, 55 kg x 5
– barbell bent over rows: 135 x 10, 140 x 8, 145 x 6, 155 x 5 (reverse grip)
– smith machine bent over rows: 90 lbs x 10, 100 lbs x 8, 110 lbs x 8
– deadlifts: 155 lbs x 8, 170 lbs x 5, 180 lbs x 5 (alt grip; max weight)
– one arm db bent over rows: 24 kg x 10, 26 kg x 10, 28 kg x 10, 30 kg x 6
Triceps
– db one arm triceps behind head extensions: 9 kg x 20, 10 kg x 12, 12 kg x 10, 14 kg x 8, 16 kg x 4
– behind head cable triceps extension: 17.5 kg x 20, 22.5 kg x 12, 25 kg x 10, 27.5 kg x 10
– triceps extensions: 20 kg x 12, 22.5 kg x 12, 25 kg x 10, 27.5 kg x 7
– one arm cable triceps side extensions: 10 lbs x 10, 7.5 kg x 8
– close grip smith machine bench press: 90 lbs x 10
Legs
– leg curls: 25 kg x 12, 30 kg x 12, 35 kg x 10
– leg extensions: 45 lbs x 12, 50 lbs x 10, 55 lbs x 10
– barbell squats: 135 lbs x 10 (max weight reached)
– alternate leg extensions: 20 kg x 12
– leg press calf raises: 100 kg x 5
– t-bar deadlift: 135 lbs x 10, 170 lbs x 10, 12
Shoulders
– barbell overhead press: 60 lbs x 10, 80 lbs x 5, 6
– lateral raises: (bilateral) – 9 kg x 9, (unilateral) – 9 kg x 8
– db overhead press: 20 kg x 10, 6. 22 kg x 5
– reverse cable butterflies: 7.5 kg x 10
– reverse db butterflies: 10 kg x 10
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