This year saw the most consistent work outs of all time, at least in terms of weight training. Aerobics was spotty and half-hearted mostly on account of colds, bad weather, crappy air and some joint issues.
As of June my work out metamorphosed into Monday-Wednesday-Friday, bar-machine-bell triad. Aerobics (treadmill, ellipitical, bike & stairmaster) were on Tuesday, Thursday, Saturday, for the most part.
Monday was for heavy pushing, pulling and squatting plus curls — all with the olympic bar. In 2014 I did machine workouts almost exclusively and I felt it was time to move onto “real” weights, beginning with pathetically low weights (as in 45lb bar + 20 = 65 lbs for bench presses.)
Wednesday was the full-body machine day. It was not really a “maintenance” work out. I used it to push limits with a lesser risk of injury.
Friday was barbell day, heavy for some exercises and “finishing” for others.
As of the solstice, the major exercises/attainments were:
Chins 10, 9, 7 (this is real chinning; no machine)
Dips 10 x 3 (for some reason i can do dips forever)
As of the solstice, the major exercises/attainments were:
Chins 10, 9, 7 (this is real chinning; no machine)
Dips 10 x 3 (for some reason i can do dips forever)
FBP bar+ 50(10) 90(10) 110(10) 130(6) 140(1) [i.e. 185lbs max]
BOR bar+ 45(10) 90(10) 125(10)
OBC bar+ 20(10) 30(10) 40(8,6)
MBP 65, 95, 125 155 (@10) + 185(7,5)
MBP 65, 95, 125 155 (@10) + 185(7,5)
MSP 60, 80, 100 (@10), 120(6)
MSQ 90, 140 180 (@10)
SSP 25, 30, 45 @10 [seated dumbel shoulder press]
MSQ 90, 140 180 (@10)
SSP 25, 30, 45 @10 [seated dumbel shoulder press]
I am pretty much made my goal of being able to push my body with the major muscle groups and half (or more) of my body weight with the lesser muscle groups. This coming year, I hope to stay at the achieved levels (+ some) while working on endurance reps; e.g. instead of upward progression on bench press, something like 4 sets at 185 lbs (after a warm up set).
