Euro4Ever’s BodyBlog

So hubby and I took the last week  off (planned), and the last 3 days of the week before off (both injured). Today was the first day of officially combining the days that we were doing, to double the week workouts from the first 9 weeks.

This morning was basically Monday, Tuesday, and Wednesday from the beginning of the program.  After a busy (and gluttonous!) weekend, I wasn’t sure we’d make it through the workout. Halfway through, I wanted to just take a nap on the gym floor, right there. LOL. Overall, felt good to be back. Here’s what I did:

(Each exercise had 4 sets, of 8/6/5/4 reps in that order, aiming to fail at each set)

Incline Press: 90/100/110/120
Lat Pulldown: 90/100/100/100
Crunch Machine: 3 plates/4 plates/5 plates/6 plates
Leg Extension: 160/175/190/205 (Holy shit!)
Bench Press: 45/50/55/60 (Not including bar.)
Machine Rows: 160/175/190/205
Hip Adductors: 50lbs for 25 reps/50lbs for 18 reps/70lbs for 10 reps/80 lbs for 4 reps (More on this later)
Hip Abductor: 100/110/120/130
Leg Curls: 140/155/170(4 reps)/170(1 rep).. augh failed early!
Flyes: 90/105/120(3 reps)/120(2 reps)
Leg Press: 500/550/600/650

Ok, for hip Adductors, I wasn’t supposed to be doing them at all, because of my hip flexor injury. I think I’m rehabbed, but whatever. So we figured I’d start out really light and see how it goes, I was just pushing air while my husband got mad at me for doing too many reps.

So, it’s been 4 weeks and 3 days since the last time my hip went out, I think that’s long enough to slowly start trying the things that were aggravating it before. I’m considering trying some (easy!) inline skating at the rink tonight, if they have a figure skating session.

Just came back from a real quick trip to the gym to check 2 of my one rep maxes:

Leg press (cause we don’t have enough weights for our leg press at home to do this)

Bench Press (because the bench press at home is way more narrow and awkward, and we suspected that it was hampering our numbers).

Anyway…

Bench press:  Last week my 1 rep max was 93 lbs. Today it was 106 lbs! Yay!  Ideal goal is to bench my body weight by the new year.

Leg press: OMFG. One rep max of 923 lbs!!!!  That’s over 3.5 times my body weight! WOO!!

So I found this page: http://www.lifestyleschanges.com/onerep.html  which compares 1 rep max strengths in percentiles. . which is interesting to me.

I’m way above 90th percentile for MEN my age in leg press.. but not even on the chart for upper body strength. I’m at .40, 10th percentile for women my age is .48. Holy shit.

So, I’m really, really disproportionate in my strength. But whatever, I can leg press 923 lbs!!!

So,just finished week 6. I’m SO glad to be out of "4 count up, 4 count down" hell!! Next week we’re on to 3 weeks "explosive power" lifting. Woo!

Still no visible muscle growth. No progress on the scale either, but that’s my fault. I’ve gotten glutenned like crazy over the last few weeks, even going on a bagel bender this week,to test some limits of my allergy. Oh well. On the upside, I never want to see a bagel again, and any type of bread product has completely lost it’s appeal for me at the moment!

Here we go;

_______________ Monday - Chest/Abs _______________

Incline Dumbell Press:
1st Week: 40/45/50/55
2nd Week: 45/50/55/60
3rd Week: 50/60/70/75
———————> Started doing slow 4 count up, 4 count down for next 3 weeks
4th Week: 50/60/70/80* (*cheated last rep of last set)
5th Week: 60/70/70*/60
6th Week: 50/65/70/60

Bench Press:
1st Week: Bar Only/5/10/15
2nd Week: 5/10/15/20
3rd Week: 15/25/30/25 (30 on 1st rep, wussed out for last 5)
———————> (Changed to slow reps, lighter weight)
4th Week: 5/15/20/30*
5th Week: 15/25/20/20
6th Week: 15/20/20/10

Pec Fly:
1st Week: 40/50/60/60 (first 2 sets were on a different machine)
2nd Week: 30/45/60/75
3rd Week: 45/75/90/90
———————>  (Changed to slow reps, lighter weight)
4th Week: 30/45/60/75
5th Week: 45/60/75/75
6th Week: 60/60/75/45

Crunches (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 30/15/20/10
4th Week: 25/15/12/5
5th Week: Skipped.
6th Week: Skipped.

Leg Lifts (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 20/20/20/10
4th Week: 25/15/12/5
5th Week: Skipped.
6th Week: Skipped.

Side Bends (Weight in each hand, 12/10/8/6 reps):
1st Week: 25/25/25/25
2nd Week: 25/25/25/25
3rd Week: 25/25/25/25
4th Week: 40/40/40/40
5th Week: Skipped.
6th Week: Skipped.

_______________ Tuesday - Back/Calves _______________

Lat Pulldown:
1st Week: 50/60/70/80
2nd Week: 60/70/80/90
3rd Week: 70/80/90/100
———————>  (Changed to slow reps, lighter weight)
4th Week: 50/60/70/80
5th Week: 60/70/80/90
6th Week: 60/70/80/90

Deadlifts:
1st Week: 40/50/55/60
2nd Week: 45/55/65/75
3rd Week: 60/75/100/120
———————>  (Changed to slow reps, lighter weight)
4th Week: 90/100/105/0
5th Week: Skipped.
6th Week: Skipped.

Row:
1st Week: 50/60/70/85
2nd Week: 60/70/85/100
3rd Week: 70/85/100/130
———————>  (Changed to slow reps, lighter weight)
4th Week: 70/85/100/115
5th Week: 85/85/100/115
6th Week: 100/115/130/145

Weighted Calf Raises:
1st Week: N/A (Didn’t start till week 2)
2nd Week: 100/110/120/140
3rd Week: 130/140/150/160
———————>  (Changed to slow reps, lighter weight)
4th Week: 110/120/130/140
5th Week: 120/130/140/150
6th Week: 130/140/150/160

_______________ Wednesday - Legs _______________

Leg Extensions:
1st week: 70/85/100/115
2nd week: 85/100/115/130
3rd week: 100/115/130/145
———————>  (Changed to slow reps, lighter weight)
4th Week: 70/85/100/115
5th Week: 85/85/100/115
6th Week: 90/90/100/130

Hamstring Curls:
1st week: 80/95/110/125
2nd week: 105/120/125/140
3rd week: 115/130/140/140
———————>  (Changed to slow reps, lighter weight)
4th Week: 85/95/115/125
5th Week: 85/95/110/125
6th Week: 90/100/110/130

Leg Press:
1st week: 230/280/330/380
2nd week: 280/330/380/430
3rd week: 360/410/450(1 rep, failed, took a break), 270 for 9 reps/370
———————>  (Changed to slow reps, lighter weight)
4th Week: 230/280/330/380
5th Week: 270/320/370/400
6th Week: 320/370/420/450

_______________ Thursday - Shoulders/Abs _______________

Lateral Raises (Each Hand):
1st Week: 5/5/10/10
2nd Week: 5/10/10/10
3rd Week: 10/15/17.5/17.5
———————>  (Changed to slow reps, lighter weight)
4th Week: 5/10/10/10
5th Week: 10/12/12/12
6th Week: 10/12/12/15

Bent lateral Raises (Each Hand):
1st Week: 5/5/10/10
2nd Week: 5/10/10/10
3rd Week: 10/10/12/17.5
———————>  (Changed to slow reps, lighter weight)
4th Week: 5/10/10/10
5th Week: 10/10/12/12
6th Week: 10/10/12/15

Dumbbell Military Press (Each Hand):
1st Week: 5/5/10/10
2nd Week: 10/17.5/17.5/20
3rd Week: 15/20/25/25
———————>  (Changed to slow reps, lighter weight)
4th Week: 10/12/20/25
5th Week: 12**/30/35/40 (** discovered we were supposed to be using a bar, changed)
6th Week: 15***/35/45/50 (*** Forgot to use bar, did dumbbells first set)

Crunches:
1st Week: didn’t add this till 3rd week
2nd Week: " " " " " "
3rd Week: 35/20/30/15
4th Week: Skipped.
5th Week: Skipped.
6th Week: 12/12/15/15

Leg Lifts:
1st Week: didn’t add this till 3rd week
2nd Week: " " " " " "
3rd Week: 25/25/25/20
4th Week: Skipped.
5th Week: Skipped.
6th Week: 12/12/12/12

Side Bends (lbs each hand):
1st Week: Didn’t add this till 3rd week
2nd Week: " " " " " "
3rd week: 40/40/40/40
4th Week: Skipped.
5th Week: Skipped.
6th Week: 25/25/25/0

_______________ Friday - Biceps/Triceps _______________

Dumbbell Curls:
1st Week: 10/15/17/20
2nd Week: 10/15/17/20
3rd Week: 12/15/17/20
———————>  (Changed to slow reps, lighter weight)
4th Week: 15/15/15/20
5th Week: 15/20/20/25
6th Week: 15/20/20/20

Barbell Curls:
1st Week: 20/20/20/20
2nd Week: 20/25/20/25
3rd Week: 20/25/30/35
———————>  (Changed to slow reps, lighter weight)
4th Week: 30/40/35/40
5th Week: 35/40/45/30
6th Week: 40/40/40/40

Single Tricep Extension:
1st Week: 10/15/17/20
2nd Week: 10/15/17/20
3rd Week: 12/15/17/20
———————>  (Changed to slow reps, lighter weight)
4th Week: 15/15/15/20
5th Week: 15/20/20/25
6th Week: 15/17/20/20

Skull Crushers:
1st Week: 15/20/25/25
2nd Week: 20/25/25/25
3rd Week: 20/25/25/25
———————>  (Changed to slow reps, lighter weight)
4th Week: 20/25/25/25
5th Week: 25/25/25/32
6th Week: 25/25/25/25

So,just finished week 6. I’m SO glad to be out of "4 count up, 4 count down" hell!! Next week we’re on to 3 weeks "explosive power" lifting. Woo!

Still no visible muscle growth. No progress on the scale either, but that’s my fault. I’ve gotten glutenned like crazy over the last few weeks, even going on a bagel bender this week,to test some limits of my allergy. Oh well. On the upside, I never want to see a bagel again, and any type of bread product has completely lost it’s appeal for me at the moment!

Here we go;

_______________ Monday - Chest/Abs _______________

Incline Dumbell Press:
1st Week: 40/45/50/55
2nd Week: 45/50/55/60
3rd Week: 50/60/70/75
———————> Started doing slow 4 count up, 4 count down for next 3 weeks
4th Week: 50/60/70/80* (*cheated last rep of last set)
5th Week: 60/70/70*/60
6th Week: 50/65/70/60

Bench Press:
1st Week: Bar Only/5/10/15
2nd Week: 5/10/15/20
3rd Week: 15/25/30/25 (30 on 1st rep, wussed out for last 5)
———————> (Changed to slow reps, lighter weight)
4th Week: 5/15/20/30*
5th Week: 15/25/20/20
6th Week: 15/20/20/10

Pec Fly:
1st Week: 40/50/60/60 (first 2 sets were on a different machine)
2nd Week: 30/45/60/75
3rd Week: 45/75/90/90
———————>  (Changed to slow reps, lighter weight)
4th Week: 30/45/60/75
5th Week: 45/60/75/75
6th Week: 60/60/75/45

Crunches (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 30/15/20/10
4th Week: 25/15/12/5
5th Week: Skipped.
6th Week: Skipped.

Leg Lifts (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 20/20/20/10
4th Week: 25/15/12/5
5th Week: Skipped.
6th Week: Skipped.

Side Bends (Weight in each hand, 12/10/8/6 reps):
1st Week: 25/25/25/25
2nd Week: 25/25/25/25
3rd Week: 25/25/25/25
4th Week: 40/40/40/40
5th Week: Skipped.
6th Week: Skipped.

_______________ Tuesday - Back/Calves _______________

Lat Pulldown:
1st Week: 50/60/70/80
2nd Week: 60/70/80/90
3rd Week: 70/80/90/100
———————>  (Changed to slow reps, lighter weight)
4th Week: 50/60/70/80
5th Week: 60/70/80/90
6th Week: 60/70/80/90

Deadlifts:
1st Week: 40/50/55/60
2nd Week: 45/55/65/75
3rd Week: 60/75/100/120
———————>  (Changed to slow reps, lighter weight)
4th Week: 90/100/105/0
5th Week: Skipped.
6th Week: Skipped.

Row:
1st Week: 50/60/70/85
2nd Week: 60/70/85/100
3rd Week: 70/85/100/130
———————>  (Changed to slow reps, lighter weight)
4th Week: 70/85/100/115
5th Week: 85/85/100/115
6th Week: 100/115/130/145

Weighted Calf Raises:
1st Week: N/A (Didn’t start till week 2)
2nd Week: 100/110/120/140
3rd Week: 130/140/150/160
———————>  (Changed to slow reps, lighter weight)
4th Week: 110/120/130/140
5th Week: 120/130/140/150
6th Week: 130/140/150/160

_______________ Wednesday - Legs _______________

Leg Extensions:
1st week: 70/85/100/115
2nd week: 85/100/115/130
3rd week: 100/115/130/145
———————>  (Changed to slow reps, lighter weight)
4th Week: 70/85/100/115
5th Week: 85/85/100/115
6th Week: 90/90/100/130

Hamstring Curls:
1st week: 80/95/110/125
2nd week: 105/120/125/140
3rd week: 115/130/140/140
———————>  (Changed to slow reps, lighter weight)
4th Week: 85/95/115/125
5th Week: 85/95/110/125
6th Week: 90/100/110/130

Leg Press:
1st week: 230/280/330/380
2nd week: 280/330/380/430
3rd week: 360/410/450(1 rep, failed, took a break), 270 for 9 reps/370
———————>  (Changed to slow reps, lighter weight)
4th Week: 230/280/330/380
5th Week: 270/320/370/400
6th Week: 320/370/420/450

_______________ Thursday - Shoulders/Abs _______________

Lateral Raises (Each Hand):
1st Week: 5/5/10/10
2nd Week: 5/10/10/10
3rd Week: 10/15/17.5/17.5
———————>  (Changed to slow reps, lighter weight)
4th Week: 5/10/10/10
5th Week: 10/12/12/12
6th Week: 10/12/12/15

Bent lateral Raises (Each Hand):
1st Week: 5/5/10/10
2nd Week: 5/10/10/10
3rd Week: 10/10/12/17.5
———————>  (Changed to slow reps, lighter weight)
4th Week: 5/10/10/10
5th Week: 10/10/12/12
6th Week: 10/10/12/15

Dumbbell Military Press (Each Hand):
1st Week: 5/5/10/10
2nd Week: 10/17.5/17.5/20
3rd Week: 15/20/25/25
———————>  (Changed to slow reps, lighter weight)
4th Week: 10/12/20/25
5th Week: 12**/30/35/40 (** discovered we were supposed to be using a bar, changed)
6th Week: 15***/35/45/50 (*** Forgot to use bar, did dumbbells first set)

Crunches:
1st Week: didn’t add this till 3rd week
2nd Week: " " " " " "
3rd Week: 35/20/30/15
4th Week: Skipped.
5th Week: Skipped.
6th Week: 12/12/15/15

Leg Lifts:
1st Week: didn’t add this till 3rd week
2nd Week: " " " " " "
3rd Week: 25/25/25/20
4th Week: Skipped.
5th Week: Skipped.
6th Week: 12/12/12/12

Side Bends (lbs each hand):
1st Week: Didn’t add this till 3rd week
2nd Week: " " " " " "
3rd week: 40/40/40/40
4th Week: Skipped.
5th Week: Skipped.
6th Week: 25/25/25/0

_______________ Friday - Biceps/Triceps _______________

Dumbbell Curls:
1st Week: 10/15/17/20
2nd Week: 10/15/17/20
3rd Week: 12/15/17/20
———————>  (Changed to slow reps, lighter weight)
4th Week: 15/15/15/20
5th Week: 15/20/20/25
6th Week: 15/20/20/20

Barbell Curls:
1st Week: 20/20/20/20
2nd Week: 20/25/20/25
3rd Week: 20/25/30/35
———————>  (Changed to slow reps, lighter weight)
4th Week: 30/40/35/40
5th Week: 35/40/45/30
6th Week: 40/40/40/40

Single Tricep Extension:
1st Week: 10/15/17/20
2nd Week: 10/15/17/20
3rd Week: 12/15/17/20
———————>  (Changed to slow reps, lighter weight)
4th Week: 15/15/15/20
5th Week: 15/20/20/25
6th Week: 15/17/20/20

Skull Crushers:
1st Week: 15/20/25/25
2nd Week: 20/25/25/25
3rd Week: 20/25/25/25
———————>  (Changed to slow reps, lighter weight)
4th Week: 20/25/25/25
5th Week: 25/25/25/32
6th Week: 25/25/25/25

So, just finished week #5, and have been very true to the program. Have lifted weights 5 days a week for the last 5 weeks, without skipping any. Have failed at each set, as intended. Have pushed myself very hard, and have seen decent progress when it comes to the numbers I can LIFT..

But visibly.. no progress at all. I’m the exact same weight I was when I started, I have NO muscle showing anywhere, etc.

BUT I get to see that my husband has managed to make crazy visible gains doing EXACTLY the same thing I am! His delts are popping out, his biceps are much more noticable, and holy crap, when he’s actually lifting, he looks great.

On the other hand, in a moment of sheer frustration, I asked if my triceps even show when I was lifting for them yesterday. Even with skull crushers - NOPE.

Ugh.

Holy shit.

Just got back from the gym. Here’s how it went:

- Stretched a bit while Porter got ready

- Leg pressed 8 reps with at 200 lbs to warm up

- Leg pressed 2 reps at 700 lbs

- Spent 20 mins stretching and stuff while hubby did his race

- Added 50 lbs, leg pressed another 2 reps at 750

- Added 50 lbs, wasn’t able to push it back up, had to flip out sideways when it went all the way down, LOL

- Got the crazy idea to bump the weight to 1000 lbs and see if I could press it just beyond the safety range (about 3") to the end of my range (completely straight legs, but not locked knee)

- Managed the 1000 lbs for ~3" NO PROBLEM. Got the crazy idea to remove the safety when hubby wasn’t looking and see if I could bring it down further.. did about 4 reps varying between 6-8" range of motion!!!!!

MUAHAHA!!

Of course the 1000 lbs is in no way legit till I bring it down further, but I’m already at about 120 degrees, not that much further to bring it under 90 degrees!

The most I’ve ever tried to do before, so far as I can recall, is probably about 600, back in my teens.

K, before I confess how horrible leg day went, Here’s the announcement: I got my husband to sign up on bodyspace finally! His profile is at http://bodyspace.bodybuilding.com/oceanofapathy/  .. so feel free to add him and give him some encouragement!

Ok, so about an hour before hitting the gym, caved in, and had a slice of lemon poppyseed bread. Problem being, of course, that I’m allergic to wheat I felt like crap when I got to the gym. Brain fog, really tired, and just generally crappy.

So of course, I made next to no gains this week.

Worse yet, I maxed out so bad on the first rep of my 3rd set of leg press, that I almost had to quit at that point. Talked to the gym owner for a few mins - he tried to make me feel better, said I was posting great numbers, blah blah..  but in the end, I was too mad about it to leave the gym, and made myself bang out the last set. I haven’t had to skip ANY sets yet, I really didn’t like the idea of starting now.

So, here’s the results:

Leg Extensions:

First week: 70/85/100/115
Second week: 85/100/115/130
Third week: 100/115/130/145

Hamstring Curls:

First week: 80/95/110/125
Second week: 105/120/125/140
Third week: 115/130/140/140

Leg Press:

First week: 230/280/330/380
Second week: 280/330/380/430
Third week: 360/410/450(1 rep, failed, took a break), 270 for 9 reps/370

Ya know, as I type this out, maybe it’s not as bad as I thought. I just really felt like crap, and I really wanted to move more weight than I did. I was really upset by it

I’ll apologize in advance - wrote this for a group I’m on this morning, there’s a bit of redundancy with my last post:

Man I hope I’m not boring everyone, the list is so quiet!

At the time I posted my Day 1, I still had to do abs after work (Ugh!). So here’s how that went… I’m still shocked.

Monday

Crunches (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 30/15/20/10

Leg Lifts (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 20/20/20/10

Side Bends (Weight in each hand, 12/10/8/6 reps):
1st Week: 25/25/25/25
2nd Week: 25/25/25/25
3rd Week: 25/25/25/25

Tuesday

Lat Pulldown:
1st Week: 50/60/70/80
2nd Week: 60/70/80/90
3rd Week: 70/80/90/100

Deadlifts:
1st Week: 40/50/55/60
2nd Week: 45/55/65/75
3rd Week: 60/75/100/120

Row:
1st Week: 50/60/70/85
2nd Week: 60/70/85/100
3rd Week: 70/85/100/130

Weighted Calf Raises:
1st Week: N/A  (Didn’t start till week 2)
2nd Week: 100/110/120/140
3rd Week: 130/140/150/160

What’s fun about the weighted calf raises is this: I can totally look at it like "doing full-range calf raises with a person on my shoulders". Muahaha!

Overall, I’m pretty happy with progress. Specifically:

Crunches: These 3 weeks, I have ABSOLUTELY done more crunches than I have in the rest of my life, put together.  The first 2 weeks, it was really a struggle to even do the reps we’re doing for everything else. I have NO idea what happened in the 3rd week, but WOW! Really exciting!

Lat Pulldown: The most I’ve ever done any kind of reps with before this has been 80. Getting up to 100 in a 4th set feels good.

Deadlift: OOOH YAAAA!!! I forgot to do them yesterday, so did it first thing this morning. HELL YA, doubled my fatigue point on the last set in 2 weeks!! Unfortunately, I’m now 20 lbs away from hitting the max weights we actually own, so more $$$. Also, I need to buy lifting straps ASAP - my hands/wrists were NOT handling 120 well at all.

Tonight is LEG DAY! I love leg day! I look forward to it all week, and have a new goal. Starting this week, every weekend I’m going to do a mini leg day - just gonna pile an insane amount of weight on, and see what my max is for like 2 reps… the eventual goal being to be able to leg press 1000 lbs before the new year. Hey, if an actor (Hugh Jackman) can do it, a badass former figure/speedskater should be able to, right?

Adding this mini leg day halfway through the week gives me plenty of time to recover from my actual leg day - I don’t want to do it on the same day, because I don’t want it to affect the program I’m doing negatively, and doing it *after* I do all my leg day sets wouldn’t be an accurate representation of what I can actually lift. The whole "reaching failure 4 times thing" and all.

Counting the truck, I’m actually leg pressing 530ish lbs for 6 reps on my 4th set now, so I don’t think it’s too outta line to aim for 750 for a couple reps. If it’s too much, I’ll dial it down a bit.. if I can handle 2, I’ll add some. Cross your fingers!

I’ll confess, I’ve NEVER been one to do crunches, sit ups, or anything of the like. If I’ve done 50 total, ever, all added up in my whole life prior to this week, I’d be surprised.

Last night I did 75! ACK! LOL.

I was so worried that I’d be completely immobile today - for about an hour afterwards,I was in a ton of pain. Then it just went away.  I was actually sort of worried that maybe I didn’t push it hard enough, but I did as many as I can - right to COMPLETE failure - 4 times.  Probably doesn’t sound like much to many of you out there, but it was a HUGE victory for me.

No abdominal soreness at all today either.. but holy crap, my upper arms are killing me!!  I think I pushed it too hard on the pec deck yesterday AM, that’s all I can think that would cause this. Ugh.

Tonight is back day.. hope the arm pain doesn’t kibosh any progress there.. then Wednesday is LEGS DAY! WOO!

Legs day, I think, is what really keeps me going. I’m so far below average on everything else, it’s nice to be able to push a ton of weight *one* day of the week. It helps heal the ego damage that chest day and my measly 20 lb bench press causes

I would love to be able to leg press 1000 lbs by next NYE. Possible? Dunno.. but I’m gonna try my hardest.

With today as the last chest day of the first 3 week set, I went extra hard to start. Am happy to have seen some definite improvement. Chest is my WORST part to work, I never really hit it before (EVER), so it’s been the quickest to improve.

I am really loving this program. I’m very distractable, and very goal oriented/competitive, so constantly adding weights has really kept my attention/ambition.

Chest/Abs.

Incline Dumbell Press:
1st Week: 40/45/50/55
2nd Week: 45/50/55/60
3rd Week: 50/60/70/75

Bench Press:
1st Week: Bar Only/5/10/15
2nd Week: 5/10/15/20
3rd Week: 15/25/30/25 (30 on 1st rep, wussed out for last 5)

Pec Fly:
1st Week: 40/50/60/60 (first 2 sets were as cable crossovers)
2nd Week: 30/45/60/75
3rd Week: 45/75/90/90

Cardio: 5 mins on elliptical, my hip wasn’t holding up well at all Went and got a good stretch in, though - am definitely seeing gains in range there.

(Side note, because I probably haven’t mentioned it here. I ****ed my hip up pretty bad probably a month or so before I started this routine. It’s been fairly slow to heal, but has been much better the past couple weeks. )