Front Squats, Bench Press, Dead Lifts, Protein, Calories, Dips, Curls, Hump Day....Ahhh!!

As a reminder, I plan to just do the front squat on the middle session of each week's workouts. That session was today. The other 2 sessions will include the back squat each time.

My previous normal routine of the front squat would be followed by the overhead press and then the weighted pull ups. Instead, I did the bench press and dead lift after the front squat.

Outside the gym, I am putting extra focus on my protein and calorie intake each day. My weight is about 172, so the rule of thumb is that I should aim to get 170 grams of protein per day. I'm fairly certain I have not been reaching that at all.

Now I'm writing my protein intake down each time I eat since I have good idea of the protein content of what I'm eating...for the most part. I must point out that I'm getting a good 120+ grams of protein from protein shakes, which really just consists of 2 scoops of powder, water, whole milk and couple of ice cubes.

Anyway, the numbers...

front squat - 10x25 6x45 5x95 3x115 2x135 5x150 5x155 5x160 4x140

Not a new mark, but the 3 heavy sets were each 5 lbs. more than the last session. Despite the discomfort from having a barbell jammed in the bottom of my throat, I am getting more "comfortable" with this movement.

bench press - 10x45 3x115 3x135 2x155 5x161.25 5x165 5x170 3x155

No new mark here, but I felt very solid with my form and the 170 IS the high mark for my bench. I just need to do that weight for 3x5 in order to match the previous high.

dead lift - 5x135 3x205 5x245 2x205

Now 245 is a high mark for me. But man oh man getting that first rep going from a dead stop is a bit shaky. I also adjust my grip for the heavy set where one hand is overhand and the other is underhand.

tricep dips - 3x5x53.12

This is also a new mark.

bicep dumbbell curls - 12x27.5 10x30 10x30

Overall a good workout with the numbers and form. It's been several weeks since I hit a new mark in every movement the same day. I'll keep pushing myself in the meantime.

Thanks for reading.