new bench and deadlift achievements

here is my workout for Thursday, 31 October 2019

treadmill warm-up: Fast 1/2 run

deadlift
the bar x 5 reps
135-lbs x 5 reps
185-lbs x 5 reps
225-lbs x 5 reps
245-lbs x 5 reps

bench press
the bar x 5 reps
135-lbs x 5 reps
135-lbs x 5 reps
155-lbs x 5 reps
175-lbs x 3 reps
185-lbs x 1 rep (1 more rep assisted)

pull-ups: 5
chin-ups: 4

Leg lifts
forward - 20
left - 20
right - 20

counter strike conditioning

For some time now I have been exercising at counter strike conditioning with a trainer that used to be my high school gym teacher. Been focussing on squat, bench, deadlift and some bodyweight exercises. I have shown improvement over a short period of time and so far my best lifts have been

bench: 155 lbs three times
squat: 215 lbs five times
deadlift 235 five times

have also continued hiking and walking but will soon be adding sled drags both before and after weight training

need to work on squat form. keep back more straight.

goals

bench: 185 lbs five times
squat 360 lbs five times
deadlift lbs 400 five times
100 push-ups in a single set
100 sit-ups in a single set
1 mile run in 8 minutes

The Edge Fitness

Today I traveled to the Northeast Philly to look into a membership at the Edge Fitness. Great gym and great atmosphere. Did a squat, bench, deadlift type of a workout. Was really pumped about becoming a member after my workout. Only thing that stopped me was their policy requiring I give them my checking account and routing number rather than just taking my debit card for payment. This seems dishonest to me. Despite the gym being a disappointment my workout was overall productive. My back is a little sore and I think before I attempt deadlift again I'm going to need some more education on form. Looking forward to finally finding a gym to call my home.

Workout:

SQUAT
1: bar 5 xs
2: 65 lbs 5xs
3: 95 lbs 3xs
4:105 lbs 1x
5: 125 lbs 1x

DUMBBELL BENCH PRESS
1: 20-Lbs dumbbells 5xs
2: 25-Lbs dumbbells 5xs
3: 30-lbs dumbbells 3xs
4: 40-lbs dumbbells 1x
5: 50lbs dumbbells 1x

DEADLIFT
1: Bar 5xs
2: 65-lbs 5xs
3: 95-lbs 3xs
4: 115-lbs 1x
5: 165-lbs 1x

PULL-UPS TO CHEST
5 Parallel
3 wide arm
3 Parallel

PUSH-UPS
10 hands back towards waste
8 hands back towards waste
8 hands forwards past head
5 regular push-ups

SIT-UPS
10
8
8

weighted hike and push-ups

Decided to make my hike today a little more intense. Only about 1.5 miles but wore a weighted vest. Didn't really think much of it while I was hiking but I'm sore now that I've showered and had time to rest. Probably gonna do this more often now.

push-ups
11
9
10
3
5
2
2
3
3
2
3
2
---
total: 55

push-up, sit-up, hike

push-ups
10
8
12
8
12
----
total: 50

sit-ups
10
14
10
10
14
---
total: 58

Hike with friends dog: approx. 1.5 miles

one step forward two steps back

So in my journey back to strength again I have taken a slight step backwards. While I continue to hike I haven't done my exercise challenges in a while now. Additionally I recently dropped some weights on my knee at a planet fitness when the leg press didn't fully lock and was just sitting down to start my next set. About 130 lbs fell just above my knee cap. It's starting to feel better with no major bruising or swelling so I'm thinking by next week I should be healed up and will look into a gym in the northeast part of Philly. Besides hurting myself on their shitty equipment planet fitness near me didn't have a single barbell which is essential for the major lifts I will need to be doing. Hopefully by next week I will have some cool updates. Here is some laetiporus sulphereus (chicken of the woods mushroom) I found on one of my hikes...

pre shabbos hike 19 and 22 July 2019

My pre shabbos hike this past Friday was once again in extremely hot weather. I'm not sure the length but by the end I was melted into a pool of water and my legs felt like jelly. I hiked until I could hike no more. The purpose of my hike was not only for the exercise but in search of Chantrels, a delicious mushroom that is highly prized by chefs and foodies alike. Hopefully in the coming months while we still have summer and light fall weather I will find my prized gourmet mushrooms during my hikes. While I didn't find these particular ones I took lots of pictures which included some pretty but non edible species as well as other scenery and a golf ball.

Today (the 22nd) while I didn't do any formal exercise my work was walking up and down three flights of stairs with trash and boxing up books in very hot weather without air conditioning with exception to the short break I took on the first floor. I did this for 6 hours today. I think I can count that as exercise though. Tomorrow will be the same but possibly longer hours.