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Joined: Mar 2 2013
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May 30 2023 10:33am
Quote (DrNazty @ May 26 2023 04:25pm)
Late update but here is week 4's update

been slacking over last 10 days probably only lifted 3 days & ran ~6miles, busy studying for a board exam, moved back to NY, was using my vacation time and now that ill be back in the hospital/clinic, prob gonna have time to get it in 2-3 times a week now :cry:

This is probably where ill be stuck for a while again because I don't think I will be able to go 5+ days a week anymore. A month has definitely gotten my confidence back up and I am pretty happy with where I am now. Will continue giving bi-weekly updates from now on to track if im staying the same, going up or getting worse lmao.

Current weight: 169 lbs

Week 4 PR's:

Notable leg lifts:
Back squat: 245 lbs x 5
Front squat: 185 lbs x 8
Single leg press: 90 lbs x 8
Leg extension: 80 lbs x 10
Barbell weighted lunges: 135 lbs x 10

Notable chest lifts:
Barbell flat bench: 225 lbs x 2
Dumbell flat bench: 85 lb x 4
Dumbell incline bench: 65 lb x 6

Notable back lifts:
Dead lift: 335 lbs x 3
Barbell bent over row: 185 lbs x 3 (this shit is hard af)
Dumbell bent over row: 70 lbs x 10
Cable rope straight arm pull down: 15 lbs x 12
Underhand bent over cable row: 60 lbs x 8 (this one is weird to keep track of as each gym / machine has different set of pulleys so it feels too heavy sometimes and light other times)

Notable bicep lifts:
Dumbell hammer curl seated & standing: 30 lbs x 10
Dumbell curl seated & standing: 30 lbs x 10


Sure you can, wake up an hour earlier ;)
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Jun 3 2023 11:59am
Gz gl
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