Workout 16 - Upper

I rested an extra day because I was still somewhat fatigued and because I decided it might be slightly hazardous to go all out before rugby training.  Rugby training proved to be quite intense.

Anyhow, here are the numbers for today:

BB bench ------------------------------------ 90kg for 8, 8
Deadlift --------------------------------------- 90kg for 10, 10
Weighted dips ------------------------------- 20kg for 8, 8
DB rows ------------------------------------- 75kg for 10, 9
Skullcrushers -------------------------------- 17.5kg for 10, 10
Hammer curls ------------------------------- 45kg for 7, 5

I got caught using liquid chalk and they told me they are worried about the chalk residue left on the bars.  My bad...lol.

Well, this time I actually made sure to use a little.  And only a little was used...maybe about a dime's size.  I guess my hands are so sweaty that the residue just moves onto the bar like nothing.  Oh well, guess I can only use it only during dips cus it wipes off easily.

Workout 15 - Upper

Deadlifts ------------------------------------ 90kg for 10, 10
DB incline bench ------------------------- 31.75 kg for 8, 7
T-bar rows --------------------------------- 32.5 kg for 12, 10
Smith decline bench --------------------- 70kg for 8, 8
Pull-ups ------------------------------------ 5, 5, 5
Ez bar curls -------------------------------- 20kg for 9
Tricep machine --------------------------- 31.75kg for 12, 12

I gotta make sure I don't overuse the liquid chalk because apparently the staff wrote a note about somebody (I know they knew it was me) using chalk.  Well, I accidentally pour too much on my hand sometimes...and at that amount it leaves a chalk imprint on the gear that I use.  Oops, haha, oh well.  Just gotta be more careful and not look at the TV while I'm pouring the liquid chalk out...

Workout 14 - Lower

Squat ----------------------------------- 140kg for 5, 5
Hack squats -------------------------- 120kg for 12, 12
Leg press calves --------------------- 70kg for 13, 13
Ab work ------------------------------ 5kg

I like this current regimen with 2 heavy movements for legs.  Next workout, I will probably lower the squat weight and squat for 8 or more at around 130kg or so.

Workout 13 - Upper

Deadlift ------------------------------ 85kg for 10, 10
BB bench --------------------------- 85 kg for 8, 7
DB rows ---------------------------- 31.75kg for 9, 9
Weighted dips --------------------- 20 kg for 9, 9
Wide grip pull-ups ---------------- 5, 5, 5
DB curls ---------------------------- 18.14 kg for 9, 7
Skull crushers --------------------- 17.5 kg for 12, 12

Workout 12 - Lower

Squats -------------------------------- 140kg for 7, 6
Reverse hacksquats ---------------  80kg for 10, 10
standing calves --------------------- 40.82kg for 12, 11
Ab work ---------------------------- 2.5kg for 15, 15

Added some reverse hacks and they felt good, gonna keep it this way for a while cus I feel like I can use more leg more on leg day.

Workout 11 - Upper

Deadlifts ---------------------------------------- 70kg for 10, 10
Push press -------------------------------------- 32.5kg for 10, 10
Pull ups ----------------------------------------- 0kg for 8, 8
BB bench -------------------------------------- 80 kg for 8, 7
DB rows --------------------------------------- 30 kg for 10, 10
Tricep pushdowns --------------------------- 23 kg for 10, 10
DB curls --------------------------------------- 13.6kg for 10

Left rotator cuff a pain in the ass so the rows and pushdowns kinda difficult at the moment.  I decided to lower the weight a bit overall to get a "good form" workout...

After today's workout, I decided to buy a protein shake and see how it tastes.  All in all not bad, but definitely got the medicine flavor going on.

All for 450 yen, pretty expensive.  Ace-K, sucralose, sorbitol, whey protein,  grape juice flavor, blue color, and a few other things (not in that order).  Yum.

Workout 10 - Lower

Squats -----------------------------------130kg for 8, 7 then 132.5kg for 7
Leg press calves ---------------------- 65kg for 13, 13
Ab work ------------------------------- 45kg for 15, 15

Workout 9 - Upper

Today was a good workout, although I have to take it easy on my rotator cuff because I tweaked it a bit.

Here's the number I posted for today:

Cable rows ----------------------------- 49.89kg for 8, 8
DB incline press ---------------------- 27.21kg for 9, 8
DB rows ------------------------------- 27.21kg for 9, 8
decline smith press ------------------- 62.5kg for 8, 8
DB hammer curls -------------------- 13.6kg for 10, 9
Tricep machine ----------------------- 27.21kg for 10, 10

I decided to give machines a go instead, and they felt great.  The machine rows went well (and I will keep the weight low to get my back working more, instead of just trying to move the weight) and the tricep machine was pretty good too, so I'll keep that in there for the future as well.

I didn't include the pulldowns because I felt like trying the DB rows...felt good overall.

Hopefully the left rotator cuff will be back for deadlifts next time...

Workout 8 - Legs

The numbers for the day:

Squats -------------------------------- 130 kg for 8, 8 then 132.5 kg for 5
Standing calves -------------------- 40.8 kg for 10, 8
Ab machine ------------------------ 45 kg for 15, 13

Workout 7 - Upper

The numbers for Tuesday's workout:

T-bar rows ------------------------- 42.5kg for 8, 7
DB military press ----------------- 20 kg for 10, 9
weighted pullups narrow grip -- 13.6 kg for 8, 6
Weighted dips --------------------- 18.14 kg for 8, 7
DB curls ---------------------------- 13.6 kg for 10, 9
Cable pushdowns ----------------- 27.2 kg for 10, 9

Workout 6 - Legs

Squat --------------------- 122.5kg for 8, 8, 7
Leg press calves ------- 40kg for 12, 12, 9
Decline ab work ------- 5kg for 15, 10