End of 6 (?) Week Workout Cycle

So I kind of dropped the ball on this. I have a calendar that I write all my workouts in and when my workout cycles start/stop. I totally didn’t pay attention to the fact that my current cycle ended three and a half weeks ago…woops. On the upside, I get to cycle in pre-workout again! Anyways, without further ado, here’s what I’ve been up to the past while strength training wise. Keep in mind my knee is still healing, so my stats aren’t nearly as high as I would like them to be.

 Leg & Shoulder Day

Name of Exercise	Start	Finish	Increase
V-Squat (legs)	140lbs	160lbs	20lbs
Standing Calf Press (legs)	75lbs	140lbs	65lbs
Hip Adduction	190lbs	210lbs	20lbs
Hip Abduction	210lbs	220lbs	10lbs
Dumbbell Shoulder Press	30lbs	45lbs	15lbs
Standing Shoulder Press	55lbs	80lbs	25lbs
Dumbbell Lateral Raise	20lbs	45lbs	25lbs

Leg Day was tricky due to my knee. Half way through the cycle, I had to change up my workout in order to accommodate my injury. Also, with some of the shoulder exercises, they felt kind of awkward on my rotator cuff so I couldn’t cover as much ground. I also learned that doing dumbbell shoulder press and standing shoulder press in the same day REALLY tires out your shoulders…probably won’t do that again.

Back & Bicep Day

Name of Exercise	Start	Finish	Increase
Reverse Grip Lat Pulldown	75lbs	140lbs	65lbs
Concentrated Bicep Curls	20lbs	30lbs	10lbs
Barbell Deadlift	90lbs	100lbs	10lbs
Barbell Preacher Curls	35lbs	50lbs	15lbs
Low Row	70lbs	140lbs	70lbs

My deadlift had next to no improvement because of my knee.

Chest & Tricep Day

Name of Exercise	Start	Finish	Increase
Incline Bench Press	40lbs	55lbs	15lbs
Assisted Dips	70lbs	30lbs	-40lbs
Cable Flyes	17.5lbs	29lbs	11.5lbs
Tricep Kickbacks	15lbs	30lbs	15lbs
Dumbbell Bench Press	25lbs	35lbs	10lbs
Tricep Press	100lbs	120lbs	20lbs

 

Totally underestimated how hard incline bench is.

I’m really proud of how far my dips have come! I think I could definitely do one unassisted; I just question how many I could do. I had the same issues with the tricep kickbacks as I did with some of the other shoulder exercises. It feels really funky on my rotator cuff for some reason. As a side note, the weight on the cable flyes is per arm and not cumulative.

This next cycle, you guys will see me do a bit of a switch up. Rather than do a 5 x 5 style, I’m doing a 3 sets of 10-15 reps and different exercises. I only plan on hitting each muscle group twice rather than three times, because some of my gym sessions take way too long and with summer schools starting soon, I need to conserve time.

 

-Running Fast, Lifting Heavy