Stats: Catching up

We've been a little slow marking our lift stats this week. Below the jump: upper body routine from May 1, and a killer lower-body day May 3.

A little quality-of-life note, the Marmot and I have been completely exhausted and ravenous this week. As a representative example, yesterday I was feeling brain-foggy and blank, which led to an accidental late afternoon nap. I woke up starving, so we ate a giant (delicious) meal, Bistec a lo Pobre (steak, eggs, plantains, beans).

We're both hungry all the time, deeply fatigued and utterly delighted with the pace of our strength gains.


 UPPER BODY: May 1

Warm up: Arm swings, 20 per side
Warm up: Arm wall raise, x20
Warm up: Scapular push ups, x20

Pull up, set 1:
Pancho: 5 close grip
The Marmot: 16 wide grip
Pull up, set 2:
Pancho: 3 close grip
The Marmot: 6 wide grip
Pull up, set 3:
Pancho: 3 close grip
The Marmot: 6 wide grip

Warm up: Arm swings, 20 per side
Warm up: Arm wall raise, x20
Warm up: Scapular push ups, x20

Pull up, set 1:
Pancho: 5 close grip
The Marmot: 15 wide grip
Pull up, set 2:
Pancho: 2 close grip
The Marmot: 9 wide grip
Pull up, set 3:
Pancho: 2 close grip
The Marmot: 5 wide grip

Push up, set 1:
Pancho: 20 push up; 50 bicycle crunch; 50 crunch
The Marmot: 41 push ups; 50 bicycle crunch; 50 crunch
Push up, set 2:
Pancho: stopped, cramps
The Marmot: 17 push ups; 50 bicycle crunch; 50 crunch
Push up, set 3:
Pancho: --
The Marmot: 17 push ups; 50 bicycle crunch; 50 crunch

Dumb bell bench press, set 1:
Pancho: 25lbs per hand x 15
The Marmot: 40lbs per hand x 15
Dumb bell bench press, set 2:
Pancho: 25lbs per hand x 15
The Marmot: 45lbs per hand x 15
Dumb bell bench press, set 3:
Pancho: 25lbs per hand x 10
The Marmot: 45lbs per hand x 8


Standing row, set 1:
Pancho: 100lbs x 15 / plank
The Marmot: 100lbs x 15 / plank
Standing row, set 2:
Pancho: 110lbs x 10 / plank
The Marmot: 170lbs x 15 / plank
Standing row, set 3:
Pancho: 100lbs x 10
The Marmot: 160 lbs x 12

Smith machine assisted pull up:
Pancho: 6
The Marmot: 12
(Weird on our wrists, moved on)

Laps/chin ups
To wrap up our lift, we walked laps around the track in the gym. Every time we passed the pull up bar, The Marmot did as many as he could: 10; 9; 5; 4; 2


* * * * *
Lower Body Day: May 1

Warm ups:
20 toe-touch ass-to-grass squats; 20 spider man lunges; 20 side-twist knee-kicks

Back Squats, Marmot:
Warm up: 45lbs x 5
Set 1: 155lbs x 5
Set 2: 165lbs x 5
Set 3: 175lbs x 5
Set 4: 185lbs x 5
Set 5: 195lbs x 5

Back Squats, Pancho
Warm up:  45lbs x 5
Set 1: 95lbs x 5
Set 2: 105lbs x 5
Set 3: 115lbs x 5
Set 4: 115lbs x 5
Set 5: 115lbs x 5

Deadlift, Marmot
Set 1: 205lbs x 5
Set 2: 215lbs x 5
Set 3: 225lbs x 5
Set 4: 235lbs x 4
Set 5: 235lbs x 2 (grip failure)


Deadlift, Pancho
Set 1: 1155lbs x 5
Set 2: 125lbs x 5
Set 3: 135lbs x 5
Set 4: 140lbs x 4 (grip failure)
Set 5: 140lbs x 5 (alternate grip)

Hip thrust/leg raises
Hip bridge up for 10 seconds x 10, leg raise 20 per side  }x3