OK, been a while so I thought I would post workout from yesterday. Still going strong with no cane but still some pain issues and the odd fatigue day (today). Also have some neurological hearing issues that I am waiting on a specialist for but... the more important stuff... the workout... this is "
A-Day" workout
Squats... warm up 5 reps each weight 45, 135, 185, 225, 275 working weight for 5x5 was 325 lbs.
Bench... warm up 5 reps each weight 45, 95, 135, 185 working weight for 5x5 was 230 lbs.
Bent Row... warm up 5 reps each weight 135 working weight for 5x5 was 160 lbs.
Seated Calve Raise... no warm up as body is fully warm now ... 280 lbs. 3x10 (I will sometimes change this up and do Calve Presses on the leg press instead, also for 3x10 and current working weight is 480 lbs.)
Triceps rope-overhead press out... no warm up.... 75 lbs. (just went to as a new weight) 10 / 8 / 9 (reps / set)
Tomorrow is "
B-Day" workout which will be
Squats.... warm up 5 reps 45, 135, 185, 225, 275 ... 5x5 at 330 lbs.
Overhead Press.... warm up 5 reps 45, 80 ... 5x5 at 120 lbs. (not a push press)
Deadlift.... warm up 5 reps 135, 185, 225 ... 1x5 at 275 lbs. (lower than squats because just started in January and settled on a sumo style for preference and comfort) (I alternate, alternate grips every set)
Shrugs... warm ups 5 reps 225, 285, 315 ... 5x5 at 340 lbs. (I alternate, alternate grips every set)
Alternating Bicep Curl (standing)... no warm ups ... 45 lbs. / arm 3x10 is working goal (when I hit that I move up to next dumb bells, goal is to add minimum of 1 rep on per workout, more if possible ... last workout was 10 / 8 /
.
I have slipped a little on diet. Still eating a lot of protein and aiming for as healthy as possible but being less conscious of actual intake. body measurements, especially waist and hips are remaining consistent but weight has gone up 2.5 lbs. over the last few weeks. It is a good thing I prefer a tape measure over a scale
I figure I have had some slight fat gain and some muscle gain as some of other body measurements such as thighs and arms have slightly increased.