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Hitting The Weights

Weights at Ed's Gym

Hitting the Weights

 

It’s been a while since I’ve posted and given an update on the progress of my crazy idea. A lot has happened since the last post, crazy wildfires here in Colorado Springs, the busy-ness of summer, life. Today I wanted to give you a glimpse at how my workouts have changed the last few weeks. The biggest part of that change is hitting the weights a little harder.  Here’s a rundown of what the past few workouts at Ed’s Gym have looked like for me.

 

Each day starts with a warm-up period and this is the warm-up I’ve been using lately.

Warm Up

  • 5-10 Minutes of Self Myofascial Release
  • Band Pull-Aparts x 25/25
  • Mountain Climber Lunge with Twist x 5/5
  • Shoulder Slides x 12
  • Knee Pulls x 10/10
  • Squat x 10
  • Hip Thrust w/ Reach x 6/6
  • High Kicks x 10/10
  • Dislocates x 10
The Rack - Ed's Gym

Friday – 6/29

Deadlifts – Starting with warm-up lifts and working to max lift

  • 95 lb x 6
  • 135 lb x 5
  • 165 lb x 4
  • 195 lb x 3
  • 215 lb x 2
  • 235 lb x 1
  • 255 lb x 1
  • 275 lb x 1

Monday – 7/2

Bench Press – Starting with warm-up lifts and working to max lift

    • 45 lb x 6
    • 75 lb x 6
    • 105 lb x 6
    • 135 lb x 4
    • 165 lb x 1

Ts, Is, Ys, Ws 

    • 3×4,4,4

Front Plate Raises

    • 15 lb 2×10
    • 25 lb 1×10

Double Bent over Rows

    • 3×12 – 26 lbs both arms

Shrugs

    • 3×20 – 44 lbs both arms

Tuesday – 7/3

Box Jumps

    • 8×3 26 inch

Overhead Walking Lunges

    • 3×10/10 25 lbs

Banded Good Mornings

    • 4×8 with thick band

Thursday – 7/5

Floor Press with Kettle Bells

    • 4.15 26 lbs both hands

Inverted Rows with Fat Gripz

    • 4×10

Ts, Is, Ys, Ws

    • 4×3/3/3

Front Plate Raises

    • 3/12 25 lb

Shrugs

    • 4×10 53 lb each

Curls with Kettle Bell on Rope

    • 3×10 35 lb

Triceps Band Pulls

    • 3×15

Friday – 7/6

Squats - Starting with warm-up lifts and working to max lift

    • 115 lb – 6
    • 135 lb – 5
    • 155 lb – 5
    • 175 lb – 3
    • 190 lb – 3
    • 205 lb – 1
    • 225 lb – 1
    • 235 lb – 1

This week I hit the six month mark of this crazy idea. Later this week I’ll be posting new numbers as well as before and after pics. What are your workouts looking like these days?

Disclosure of Material Connection: Some of the products and services mentioned in the post above may have been received free of charge for review and/or promotional purposes, and some of the links posted may have been "affiliate links". This means if you click on the link and purchase the item, I may receive an affiliate commission. Regardless, my reviews are based on my honest opinions and I will only recommend those products or services that I use personally and believe will be of value to my readers. This disclosure is in accordance with the Federal Trade Commissions's 16 CFR, Part 225: Guides Concerning the Use of Endorsements and Testimonials in Advertising.
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  1. [...] the last 5 have been slow. Part of that is because of the changes in my workouts (see my post on hitting the weights) and I’m sure some of the slow down has been because we have been a little more lax in the [...]

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