Tag Archives: cheap workout comeback

Cheap Workout Sunday Report 9

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Not much to say today, my accomplishments were good, but hard and heavy for me.  We’ll see next week how it goes.

  • Bench:
    • 45 lbs –   Truly a warmup set now.
    • 135 lbs – 8 reps, this is pretty much a warmup set now too.
    • 185 lbs –  8 reps (not too bad, pretty easy).
    • 205 lbs –  9 reps (met my goal, but tired for 10 and failed… but still good)
    • 225 lbs –  3 rep (I got three reps, but the third one was really hard!)
    • 165 lbs – warm down set (8 reps, very easy.)
  • Curls (I’ve decided to take it easy with curling, no rush)

    • 25 lbs – for 8 reps
    • 35 lbs – for 8 reps
    • 45 lbs – for 8 reps. (my left arm is weaker than my right arm.)
  • Rows (wimped out here too)

    • 135 lbs – 1 set of 8 reps,
    • 155 lbs – 1 set of 6 reps.
  • No weight squats
    • 2 set of no weight squats for 10 reps each.  Much easier today than previously.
  • Goals
    • I continue to grow stronger, and while I’m pretty sure I could get 250 if I tried, I would like to get 225 for 4 or 5 reps first.  It will be a bit harder than I thought I would be.  We’ll see…
    • My weight loss has stopped.

It was a good week overall, I made new gains in both the upper weight classes in bench, so this week was very good!

Cheap Workout Sunday Report 7

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I’m back on my Sunday schedule.  Actually I skipped working out in the middle of the week so I was pretty fresh today!

While I’m not a big football fan, I have followed my local area team to use it as motivation.  Sometimes watching your team win energizes you, must like a movie or an upbeat song does.  Unfortunately, my team lost today so I was in a crummy mood.  It was a hard workout session just because I was disappointed in my local NFL team’s performance.

  • Bench:
    • 45 lbs –   the bar was really light like it should be.
    • 135 lbs – 8 reps warmup, but really it was kind of heavy to me.
    • 185 lbs –  8 reps (heavy but not horrible).
    • 205 lbs –  8 reps (heavy, but I didn’t go to failure, I probably could have did 9 reps.)
    • 225 lbs –  1 rep (I was so disappointed in my 205 number of reps that I decided to try a higher weight)
    • 165 lbs – warm down set (8 reps, pretty easy.)
  • Curls (I’ve decided to take it easy with curling, no rush)

    • 25 lbs – for 10 reps
    • 35 lbs – for 8 reps
    • 45 lbs – for 6 reps.
  • Rows (wimped out here too)

    • 135 lbs – 2 sets of 6 reps
  • No weight squats
    • 2 set of no weight squats for 10 reps each.  My right leg hurt a bit where I have a muscle tear from the past.
  • Goals
    • Be able to bench press 250 lbs by the end of the year.  I accomplished 225, but that’s no surprise I’ve been saying I could do it for weeks now.
    • I’m not going to mention curling anymore, I’ve met that goal and exceeded it.
    • I think I’m going to focus on losing some weight.  I think I would like to decrease my weight by at least 10 lbs by the end of the month.

While I’m not up to my old level of fitness, I’m pretty happy with my progress and I’m starting to feel strong again.

It’s good to be back on schedule… It felts weird calling this a Sunday workout, but for the past three workouts, they were done on Monday… lol

Bests,

Don

Cheap Workout Sunday Report 2

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I was much more sore from that past workout than I ever imagined that I would be.  On some days last week, I questioned where I could even walk, not to mentioned that I felt totally depleted and without energy.  Starting to work out is never easy, but this was much, much harder than I imagined.

What makes it even more difficult is the fact that I am trying to lose 20 to 40 pounds be the end of the year.  So that makes it that much more complex of a scenario.

Hero-in-Man-of-Steel

If you want to read about my first official start to my cheap workout series, read Cheap Workout Sunday Report 1.

And now on with the workout:

  • Bench:
    • 45 lbs –   basically the bar for 10 reps (my warmup)
    • 135 lbs – 1st real set for 10 reps (years ago, this was my warmup set… disappointing…)
    • 185 lbs –  2nd real set for 7 reps (an improvement from the past week, but still pretty weak)
    • 205 lbs –  3rd real set for 2 rep (The 2nd rep was nearly missed, but I got it this week.)
    • 165 lbs – warm down set (10 reps, easier this time than last week.)
  • Curls
    • 45 lbs – bar basically, warmup for 10 reps
    • 75 lbs – 1st set for 10 reps
    • 95 lbs – 2nd set for 4 reps (heavier than I thought it would be).
  • Row
    • 75 lbs – set of 10 reps
    • 95 lbs – set of 10 reps (easy, but harder than last week)
  • Sissy Squats
    • 2 set of no weight for 10 reps each.  I think I might be going to deep because I hurt a little directly after doing these.
  • Goals:
    • Lose 20 to 40 lbs by the end of the year (only down 2 pounds from the last Sunday report.  Progress, but slow progress…).
    • Be able to bench press 250 lbs by the end of the year (I’d be happy if I could get 225 by the EOY). – 205 was heavier than I imagined.
    • Be able to curl 95 lbs for 10 reps by the end of the year. (This week only 4, but next week might be better).

Well this last workout should be pretty hard on my too.  I got new rep goals, but I head to try pretty hard to accomplish them!

Hopefully, this will become easier with time!

Bests,

Don