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Another great workout today, and only 1 day late. Another day of rest would have been beneficial for my pecs but the amount I did have was just peachy for my legs apparently!

Bridge Workout #4

Bench Press - 85lbs x 0.5 (pushed up, too heavy. No negative); 80lbs x 5, failed on 6.
DB Pullover - 30lbs x 8
Rest 3-5 min

Deadlifts - 185lbs x 8 (~10 secs rest between some reps, 3 different grips, no hooks/straps)
BB Back Squats - 80lbs x 8 (fck yea! good squats!)

EDT: with 30 seconds rest (strict)
Chinups - BW x 1, Negs BW x 1, 1, 1, 1, 1
Flat DB press - 25lbs x 6, 6, 6, 6, 6, 6

Deadlifts are almost back to where I used to be (best reps at 185lbs was 12 I think)
Squats are doing alright, going to parallel it feels like but I don't have a spotter or mirror to check. Keeping back as straight as possible so I'm not good morning-ing the weight.
EDT is progressing nicely. Almost got in 2 BW chinups. Which at the 152lbs I weighed in this morning, is a PR. (best was 5 reps at 135lbs) Flat DB Presses went well, the last rep was a near-fail.

At noon I came home for lunch and went for a jog for the first time since my knee surgery. only 5 total minutes jogging.


Bridge Workout #5

Bench Press - 105lbs x 1
DB Pullovers - 35lbs x 8

Deadlift - 225lbs x 1
Squats - 90lbs x 6

Chinup - 0 (tried for one, exhausted from the rest)



no PR's yet, but my strength is almost entirely back to where it was........

Feast Day 18

No workout today, prepping for GLP1... decided that I may try to do Upper and Lower body into one day instead of seperate upper and lower day.

Did run on the treadmill again today, 17 minutes total with 6 minutes of running... adding an interval and 2 minutes each day I do it until I hit 10 intervals and 25 minutes, then I plan to increase the speed. Starting slow and working up, I am still recovering from my knee injuries/surgeries......

I'm going to abort the original plan to do GLP1 and 2 right now and go with a different plan. I'm kind of being forced to take a few days off due to woman-ness, but I'm thinking Monday or Tuesday I'll begin the new pure strength routine that has a focus on increasing sprinting speed. It's very simple and basic. I'll likely throw in either an EDT block or a a few straight sets of exercises for body parts I want to actually focus on.

The basic routine is like this:
warmup
2-3 sets of 2-3 reps of Bench Press (stopping when upper arms are parallel to ground)
2-3 sets of 2-3 reps of 95% 1RM Deadlifts (lifting to knee then dropping)
(accessory work goes here)
Ab Static Holds


Sprinting/Running will be done either before or after the Ab static holds...

Keep up the great work Ang!

Looks like you're stringing some great workouts together, and making all the right moves!

So nice to see you doing well...

ffffffuuuuuuuuuuuuu I fudged my run.
Going to resume with the ecdy and pick up where I left off. Only like 2 weeks off eh?