"TLFC" exercise and accountability support!

Weights: Upper One

Bench Press 10x3x64% 1RM
Cable Row 4x10
Machine Decline Press 3x10
Machine High Row 4x10
Seated Arnold Press 3x10
DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skullcrusher 3x10
Cable Woodchoppers (Low, Mid, High) 3x10

Analysis: Switching up my heavy days for the next few months, trying out a new protocol I found online for increasing bench 1RM via higher volume at lower, but increasing, weights. Starts with 10 triples at 65% of 1RM, add 5# each week, if you fail to complete a triple one week then that set is left off the next week, so over time as the weights go up the number of sets will slowly whittle down until you're left at a single set, at which point you recalculate your 1RM and should have seen an increase. We'll see, but by swapping my 5-rep sets for 10-rep sets everywhere else, it'll give my joints a bit of a break for the next few months, even if I stick with the same exercises as before.

Food: Last night was homemade pizza.

Weights: Lower One

Rack Pull 4x10
BB Hip Thrust 4x10
One-Leg Press 4x10 <superset> Leg Press Calf Extend 4x15
Roman Chair Knee-Ups 4x20

Analysis: Swapping from 5x5 to 4x10 creates an entirely different sort of tired/sore. First time in a long time I felt like crawling towards the locker room after leg day. For the leg press, used same weight as my one-leg 5x5 but with both legs and really, really deep drop over a slow 3 count. Oy, vey.

Food: Last night was stir-fried chicken and veggies over rice.

Hi just found this. I haven’t worked out yet going to work from 4 -7 going to gym afterwards. I typically ride a stationary bike I average 10-12 miles.
I also ride outside forecast says severe thunderstorms after 5 I’m not riding to work.
I’ve ridden every day for 5 years 28 days. I don’t have to ride fast or far.

Weights: Upper One

Bench Press 10x3x66% 1RM
Cable Row 4x10
Machine Decline Press 3x10
Machine High Row 4x10
Seated Arnold Press 3x10
DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skull Crusher 3x10
Cable Woodchoppers (Low, Mid, High) 3x10

NBA: I don't watch NBA, haven't since the days of Michael Jordan. But since I live near Denver, I root for all the hometown teams, to include the Nuggets, who just knocked out the Lakers. How do you like them apples, @ninerbuff? lol

Food: Last night was caramel chicken with rice