4/1- Legs

Warm up- 5 X 20 X 16K KB swings

1) BB squat- warm up sets- 10 X bar, 8 X 100, 8 X 120, 6 X 140
160 X 8, 8, 8, 8

3/31- Off, more new equipment

Craigslist strikes again! Spent a little time on the road and got some brand new 70 and 75lb dumbbells and a Body Solid 3-tier DB rack for a great price, then reworked the room to fit it all in. Bada bing! 

3/30- Back

Warm up-
20 KB swings-  16K, 16K, 20K, 20K, 20K

1) Hex bar deadlift- warm up sets- 10 X 160, 8 X 190, 6 X 210
230 X 8, 8, 8, 8

2)  1 arm DB rows- reps each arm- warm up set- 6 X 60
80 X 8, 8,   90 X 8, 8

3) Seated cable rows-
90 X 10, 140 X 8, 8, 8

Cable rows are new for me. I can do them now with the new rack and I'll have to sort out a good weight range, but it's good to add them as an option.

3/29- Chest

Warm up-  5 rounds of-
20 16K KB swings
10 push ups

1) Incline DB bench press- warm up sets- 10 X 30, 8 X 35, 6 X 40, 6 X 45
60 X 8, 8, 8, 8

2) Incline safety bar bench press-
160 X 3, 3, 140 X 8, 8

3) Flat safety bar bench press-
160 X 8, 8, 8, 10

4) Weighted Push Ups-
45 X 8, 8, 8, 8

3/27-28- Off, New equipment

No workouts for two days, but maybe for the best reason there is. I got a new power rack with high/low pulley set up in excellent used condition locally on Craigslist. Pretty happy about that. I'll post more about my home gym at some point, but for now I spent two days clearing out the old bench I had, reorganizing the space and setting up the new equipment. Now- to put it to use!

3/26- Back

Warm up- 5 X 20 X 16K KB swings

1) Hex bar deadlift-  warm up sets-  10 X 160, 8 X 190, 6 X 210
8 X 230, 230, 230, 230 

2) 1 arm DB row- reps each arm- warm up set- 6 X 60
8 X 80, 80, 80, 80

3) BB row-
8 X 160, 160, 160, 160
 

3/22- 25 Off

Not really sure what's going on, but I've been crapped out lately and feel working out is a bad idea.

3/21- Chest & Tri

Warm up-  5 rounds of
20 16K KB swings
10 push ups

1) Incline BD bench press- warm up sets- 10 X 30, 8 X 35, 6 X 40, 6 X 45
60 X 6, 8, 8 

2) Incline safety bar bench press-
145 X 4, 6, 8 

3) Flat safety bar bench press-
165 X 6, 8, 6

4) Close grip bench press-
120 X 6, 8, 8

5) DB Skull crushers-
30 X 8, 8, 8

3-15-20- Off

Almost a week off. Had no juice, guess I needed a break. So I took one. 

3/14- Chest

Warm up-   5 rounds of
20 16K KB swings
10 push ups

1) Incline DB bench press- warm up sets- 10 X 30, 8 X 35, 6 X 40, 6 X 45
60 X 8, 65 X 8, 10

2) Incline safety bar bench press-
160 X 5, 6, 6

3) Flat safety bar bench press-
190 X 5, 5, 5, 5

4) Flat DB flys- 
40 X 8, 8, 8

3/13- Legs 10 X 3

Warm up- 
5 X 20 16K KB swings

1) BB squat- warm up sets- 5 X bar, 10 X 100, 8 X 130, 6 X 160, 4 X 190, 1 X 210
3 X 220, 220, 220, 220, 220, 220, 225, 225, 230, 230

2) Stiff leg deads- 
190 X 8, 200 X 8, 8, 8

More 10 X 3, and I like it. Yesterday I said antagonistic supersets, and if course what I meant by that was non-competing straight sets. There. Sometimes words are hard.