demondeacon

stomach virus left me wrecked for a few days. I lost 9 pounds .

I will be back at it tonight.

demondeacon

Back, shoulders, and biceps tonight.

Wide Grip Pullups:
11 x BW
9 x BW
7 x BW

Supersetted these with

Lateral shoulder dumbbell raises:
3 sets of 10 with about 23lb dumbells

EZ bar curls:
same amount as last time

10
8
7


light night. don't quite have my strength back yet. once i start my summer job next week, i can use the gym and do a lot more exercises.

demondeacon

Chest and triceps today. Still not sure if I have my full strength back from being sick, so I decided not to do 5x5 today for bench. Did 3x10 instead.

BB Bench:
10 x 205
9 x 215
7 x 215

I definitely prefer 5x5 on this to 3x10

BW Dips:
3 sets of 12 reps

supersetted those with

Incline dumbbell flys:

10 x 23(ish)
10 x 23
10 x 23

Close grip bench:

I used an EZ Curl bar and my hands were literally together in the middle

12 x 75(or 80lbs)
10 x 75(or 80)


sorry the weight measurements are inexact. im using these crappy weights at home where you don't know the weight of the bars.

Decent workout. Not too hardcore for today.

demondeacon

Back, biceps, and abs today. A little cardio too. Also, I'm having trouble putting back on the weight from before I was sick. On the other hand though, I think it might be mostly fat I lost so I'm not too disappointed.

Wide grip pullups:
11 x BW
8 x BW
7 x BW

One arm dumbbell rows:
10 each arm x 73ish lbs
10 each x 73
10 each x 73

EZ Bar Curls:
10 x 38/side ish
8 x 35/side ish
7 x 35/side ish

I'm so weak on curls, and I had to drop down some weight today. I really don't understand how I can be so weak. Maybe it's because I usually do them after hard pull ups and rows, etc.

Supersetted those w/ 20 reps of 3 different ab exercises..

Abs:
20 slow crunches
20 SLOOOOWWWW bicycles, perfect form
20 captain's chairs/leg lifts, bring knees all the way up to the chest


I ran a mile-ish today in 8:30 immediately after lifting. I was in a good routine of running 2 miles almost every day in the Fall, then I got out of it. Hopefully today I got myself back into it.