Travis and I did Back and Biceps while Scott and Kyle did shoulders. It’s Kyle’s last day at the gym with us. His last day at work is tomorrow and then he’ll probably workout primarily in American Fork.
Dead Lift:
135/20 135/10 185/5
Lat Pull-Down:
140/20 160/10 180/5
Hammer Curl:
20/20 25/10 35/5
Back-Up:
20 12
Bent Row:
135/20 135/10
I wasn’t looking forward to it, but somehow we ended up going to the gym on legs day. I had an important meeting scheduled for 1:30, so we wrapped things up quickly.
Weight: 248.6
Squat:
225/20 275/10 315/5
Leg Press:
580/20 670/10 760/5
Standing Calf Raise:
395/20 395/20 395/16
Hamstring Curl:
110/12
Leg Extension:
170/12
Things kept piling up that had to be done before lunch. Eventually it was 12:30 and I couldn’t stand it anymore. Travis and I talked Joey into coming, but only if it was a “lightning quick” workout. We all wanted to be back by 1:30.
Weight: 246.0
Flat Bench:
185/19(+1) 225/8(+2) 245/3(+1)
Incline Bench:
135/20 185/9(+1) 225/3(+1)
Incline Fly:
50/20
Including drive time, changing time, and shower time, we barely made it back by 1:30.
I was half-way through convincing myself that I should swim or not even go to the gym today when Kyle asked if I was going and what I was doing. When I said it was a legs day, his reaction told me I wasn’t getting out of it.
Kyle ended up heading to the gym before I grabbed Travis to go over there. We signed up with ADP to do our payroll and yesterday was payday. ADP does one thing, payroll. Unfortunately for them and everyone that uses them, they don’t do that one thing very well. ADP can’t figure out how to do a direct deposit in under a month. They think they need a full 6 weeks before they can directly deposit our checks into our bank accounts, so we’re stuck with paper checks for at least a month. Yesterday the first batch of paper checks arrived. The entire stack had to be tossed out, because they had messed up everyone’s 401(k) contributions. They responded by sending out a new batch of paper checks today. Once again, they messed up many of the checks, including mine. I was presented with a check for less than I’ve made in a long time, which meant that my tax withholding and 401(k) contributions were also messed up. It took about 20 minutes of discussion with our office manager to figure out the right solution (make ADP cut me a third check, hoping they can pull their head out and do it right this time). That made me about 15 minutes late leaving for the gym.
I didn’t see Joey at work today, so I figured he was still sick. We saw Lindsey at the gym and she said their whole family is sick. That doesn’t sound very fun. She said their baby is the sickest of them all and has been throwing up multiple times every day. After today’s workout, I was a few seconds from throwing up. Luckily, I made it out the door and into the 15 degree weather in time to cool off enough to keep my breakfast down.
Weight: 247.0
Squat:
225/20 275/10 315/3(+1)
Leg Press:
580/20 670/10 760/8
Standing Calf Raise:
395/20 395/20 395/20
Hamstring Curl:
110/20 140/10 170/5
Leg Extension:
140/20 170/10 200/8
Seated Calf Raise:
315/5 225/10
Joey was working from home today, but I told him that was no excuse to skip the gym. I CCed Travis on the mail I sent him. Travis got a good laugh out of it. Needless to say, Joey didn’t show up at the gym. But Kyle did. He did shoulders while Travis and I did chest.
Weight: 246.8
Flat Bench:
185/20 225/8(+2) 245/5
Incline Bench:
135/20 185/10 205/5
Incline Dumbbell Fly:
50/20 70/10 80/5
Bar Dips:
4 6 6
Incline Sit-up:
20 20
Well, we’ve all agreed that we need to speed up our workouts so that we’re not gone from work so long. Today we had 4 guys doing back and biceps. After the first set of dead lifts, we started doing super-sets, which means we would do a set of one exercise, then a set of a second exercise, then back to the first exercise, etc. This made it easier to keep at least 2 people exercising at once, speeding up the time it took to complete all of our sets.
Dead Lift:
95/12 115/12 155/12
Preacher Curl:
55/12 55/12 55/12
Lat Pull-Down:
170/12 180/10 190/8
Bent Row:
135/12 135/12 135/12
Hammer Curl:
30/12 35/8 35/6
When I jumped out of bed this morning I realized something. My legs had finally recovered from last week’s leg routine. As quickly as I realized that, I also realized it was Tuesday again. Tuesday is legs day.
I went up on almost everything today, so I was pleased with the results. It’s amazing how much difference a week can make. Joe, Joey, and Kyle came along today, but it looks like we may have scared Travis off again. Kyle was pretty much keeping up with me on every exercise, and I out weight him by a lot. I guess that’s my motivation to push myself harder. I had them test my body fat today. 22.0%.
Weight: 251.4
Squat:
225/12 275/10 310/6
Leg Press:
670/12 760/10 850/6
Standing Calf Raises:
395/12 395/12 395/20
Leg Extension:
155/12 180/10 195/8
Hamstring Curl:
95/12 110/10 125/8
Wall Sit:
1:30
Today we had a big group doing chest. Joey is back from San Francisco. Kyle was there. Joe was there. Even Travis came back from a long while out. It will be interesting to see how long Travis sticks with it this time. Hopefully we won’t hurt him or scare him off like we did last time.
I seem to be running into a mental barrier at 265. I can’t get through more than 3 reps without help. Joe pushes me and gets me to do at least 3 negatives after I fail, but I really think I should be able to get 5 or 6 reps at 265.
Today I went up on Incline Bench and Incline Fly. My weight hasn’t dropped, though. Looking back on when I made my drop from 265 to 245, I was doing a lot more. Maybe I need to do more. I had been lifting pretty regularly for about 4 months without really losing any weight. Then I started swimming 2 or 3 times a week. A few months of that only helped me cut about 5 pounds. Then I started riding my bike to work and kicked up my swimming to 5 times a week. I dropped 15 pounds that month. Then I stopped riding my bike and cut my swimming back to 2 or 3 times a week. Then I stopped lifting and started gaining weight. Now I’ve stabilized, but I want to drop some more weight. I think that means I need to add something else to the mix. I want the answer to be more swimming, but I think it’s probably more along the lines of adding running or biking along with swimming.
Weight: 252.4
Flat Bench:
185/12 225/10 265/3(+3)
Incline Bench:
185/12 205/10 205/6
Incline Dumbbell Fly:
70/12 80/10 90/6
Bar Dips:
8 6 6
Incline Sit-ups:
20
The original plan for today was to do back and biceps, but my legs are way too sore to even think about doing dead lifts. Joe felt the same way. He wanted to do shoulders, which I haven’t done for a long time… maybe 5 or 6 months. But I talked him into doing chest again. I have a really hard time swimming after doing shoulders and I really need to keep swimming.
I was happy with my results on bench, but my arms had turned to jelly by the time we got to incline fly. And swimming after that was really difficult, but still pretty fun. I wish I would have had more time to swim. Maybe I’ll hit the pool again after work.
I’m not sure why I’m still gaining weight. I push myself pretty hard lifting and even harder in the pool, but maybe I’m getting too much rest between sets. I think that’s definitely the case while lifting, but I’m not sure I should adjust the rest I’m taking during lifting, because I seem to be gaining strength. I do think I should try to do some longer sets swimming, and it looks like I need to swim more often. Because I’m not going to change how, what, or when I eat. I like it too much.
Weight: 253.6
Flat Bench:
185/12 225/10 265/3(+2) -> 245/3
Incline Bench:
155/12 185/12 205/8
Incline Dumbbell Fly:
70/12 75/11(+1) 80/6(+1)
Bar Dips:
6
Swim:
200 Free warm-up
4 x 100 Free @ 2:05 (coming in at 1:20)
100 Free warm-down
———-
700 yards
After several months off, Joe has started coming back to the gym. Today we did legs, and, as usual, we pushed ourselves too hard. I know the numbers themselves are not all that impressive, but keep in mind the last time we did a leg workout was 5 months ago. I think we’ll be lucky to walk on Thursday.
Weight: 252.2
Squat:
225/12 275/10 275/8
Standing Calf Raises:
395/16 395/12 395/12
Leg Press:
580/12 670/10 670/8
Leg Extension:
125/12 140/12 165/12
Hamstring Curl:
80/12 95/12 110/12
Incline Sit-ups:
20