New Month, Same Routine (Mostly) and New Marks At The Gym
Welcome to May! Is the sun actually showing up??
Here in Oregon it's been a very wet and cold winter AND spring. Perfect reasons to stay inside and keep the grind going. This first day of May is no different.
In fact I'm aiming to start my mornings just a little earlier with a 430am wake up. I find that in order to keep bumping up my numbers each session I just have keep a 4-5 minute rest between my heavy sets. That adds up over the course of a workout . So, in the interest of getting home a bit sooner it will be a 430 start on gym days.
Anyway, the numbers...
squat - 10x45 5x95 5x115 3x125 3x135 3x145 2x155 5x165 2x5x167.5 6x145
Not quite a new mark, but a little bit better than the last session. I continue to use a weight belt on my heavy sets and it is so helpful. My right hip is chronically tight in the morning which affects my form on the squat. So it critically important that my form is solid otherwise a rep is just wasted because I can't get nearly deep enough.
bench press - 10x45 5x95 5x115 3x135 2x155 5x166.25 5x168.74 5x171.25 4x155
Also, not quite a new mark. The fact that I bench as much as I squat shows just how much I've struggled with my right hip on the squat along my form. Once my squat begins to pull away from my bench I will begin to feel much better about my progress.
single leg split squat - 3x6x90
Today I skipped the dead lift. I've found that the dead lift is the exercise that most affects and aggravates my right hip. I'd rather stick with the DL given I hit a new mark last time at 245, but I gotta be smart especially at my advanced age. :)
seated cable pull - 2x5x140 5x150
The DL is a great back workout, so I went with this one for today.
dips - 3x5x53.75
A new mark for my triceps.
outward dumbbell curls - 3x8x35
A key point about curls that is not widely known. The most effective part of the movement is the negative direction when the weight is going down. By slowly lowering the weight you gift a real burn on your muscles which is a good thing. It limits how much you can lift done this way but I'm about results not just reps or weight.
Thanks for reading!