I started week 2 of my strength training program. I lift weights 3 days a week, (usually Tuesday, Thursday, and Saturday) with the same workout on Tuesday & Saturday, and a different one on Thursday.
The program is five sets (2 warmup sets, 3 working sets) of each exercise, going heavy and staying within the 5-8 rep range. The exercises I do on the main days are Squats, Decline Dumbbell bench press, lat pulldowns (or pullups), Romanian deadlifts, and weighted swiss-ball crunches.
I’m stronger now and lifting heavier than I ever have before in my life. I squatted 3 sets of 5 @ 365lbs. On one rep I went really low and thought that I wasn’t going to make it back up. I was looking at the safety bars below and seeing how low I would have to get to drop the bar onto it. But my muscles said “don’t worry, bro, we got this.” I felt like an auxiliary motor kicked in and all of a sudden there was new strength in my legs and I was able to stand back up and re-rack the bar. It was a pretty awesome feeling. I don’t think I’ve ever felt that before. Normally, when trying to press something after I’m already tired, I feel the strength leave my muscles. I’ve never felt them recharge mid-rep.
I’m outgrowing the lat pulldowns (I’m using the full stack of 250lbs) and will start doing pullups this week instead of lat pulldowns. I weigh 270 right now, 20lbs more than the full stack of the lat machine so we’ll see how many I can do.
Getting stronger and making some hurting bombs!
Cardio: Haven’t done too much this week so far but I will try to work in a long run this weekend.