I can tell that my strength has increased. Walking up the stairs is easier. I have more energy throughout the day. Best of all, I carried a 5-gallon jug of water up the stairs and put it on our water cooler without much trouble.
This week, I did my usual two strength training sessions. Here is the first, on July 1st:
Chest Fly (Machine)
Set 1: 20 lbs x 10 @ 8 rpe
Set 2: 20 lbs x 10 @ 8.5 rpe
Set 3: 20 lbs x 10 @ 9.5 rpe
Rear Delt Reverse Fly (Machine)
Set 1: 20 lbs x 10 @ 8 rpe
Set 2: 20 lbs x 10 @ 9.5 rpe
Set 3: 20 lbs x 10 @ 10 rpe
Chest Press (Machine)
Set 1: 20 lbs x 10 @ 7 rpe
Set 2: 20 lbs x 10 @ 7.5 rpe
Set 3: 20 lbs x 10 @ 8.5 rpe
Lat Pulldown (Machine)
“Go up 55lbs next time”
Set 1: 50 lbs x 10 @ 7 rpe
Set 2: 50 lbs x 10 @ 7.5 rpe
Set 3: 50 lbs x 10 @ 8 rpe
Seated Row (Machine)
“Go up to 35lbs next time”
Set 1: 30 lbs x 10 @ 8 rpe
Set 2: 30 lbs x 10 @ 8.5 rpe
Set 3: 30 lbs x 10 @ 8.5 rpe
Seated Shoulder Press (Machine)
Set 1: 10 lbs x 5 @ 8 rpe
Set 2: 10 lbs x 5 @ 9.5 rpe
Bicep Curl (Machine)
Set 1: 20 lbs x 8 @ 8 rpe
Set 2: 20 lbs x 8 @ 8.5 rpe
Set 3: 20 lbs x 8 @ 9 rpe
Seated Dip Machine
“Set weight 45lbs”
Set 1: 30 lbs x 10 @ 6 rpe
Set 2: 40 lbs x 10 @ 7.5 rpe
Set 3: 40 lbs x 10 @ 8 rpe
Torso Rotation (Right)
Set 1: 35 lbs x 10 @ 8 rpe
Set 2: 35 lbs x 10 @ 8.5 rpe
Set 3: 35 lbs x 10 @ 9.5 rpe
Torso Rotation (Left)
Set 1: 35 lbs x 10 @ 8 rpe
Set 2: 35 lbs x 10 @ 8.5 rpe
Set 3: 35 lbs x 10 @ 9 rpe
On July 3rd, I did my second strength training session. I was tired, only 4.5 hours of sleep, and not feeling great. I didn’t do the glutes machine. My legs were feeling the day’s workout badly.
Leg Press (Machine)
Set 1: 40 lbs x 10 @ 7.5 rpe
Set 2: 40 lbs x 10 @ 8 rpe
Set 3: 40 lbs x 10 @ 9 rpe
Leg Extension (Machine)
Set 1: 25 lbs x 10 @ 9 rpe
Set 2: 25 lbs x 10 @ 9.5 rpe
Set 3: 20 lbs x 10 @ 10 rpe
Seated Leg Curl (Machine)
Set 1: 35 lbs x 10 @ 7.5 rpe
Set 2: 35 lbs x 10 @ 8 rpe
Set 3: 35 lbs x 10 @ 9 rpe
Seated Calf Raise
Set 1: 30 lbs x 10 @ 7.5 rpe
Set 2: 30 lbs x 10 @ 8 rpe
Set 3: 30 lbs x 10 @ 9 rpe
Hip Abduction (Machine)
“60lbs next time?”
Set 1: 55 lbs x 10 @ 6 rpe
Set 2: 55 lbs x 10 @ 7 rpe
Set 3: 55 lbs x 10 @ 7.5 rpe
Hip Adduction (Machine)
Set 1: 45 lbs x 10 @ 8 rpe
Set 2: 45 lbs x 10 @ 8.5 rpe
Set 3: 45 lbs x 10 @ 9.5 rpe
Crunch (Machine)
“Had to use the bishop crunch machine. A guy had been camping on the crunch machine for most of our time there.”
Set 1: 30 lbs x 10 @ 6 rpe
Set 2: 30 lbs x 10 @ 6 rpe
Set 3: 30 lbs x 10 @ 7 rpe
