The Glade 4.0

Running 21:30 @ 5.7 mph
Bench press 10 @ 85 lbs; 10 @ 90 lbs
Lateral pulldowns: 2 sets of 10 @ 115 lbs
Leg extensions: 2 sets of 10 @ 85 lbs
Leg curls: 2 sets of 10 @ 75 lbs
Leg presses: 2 sets of 10 @ 165 lbs

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All weights are bumped and I have switched to more free weights (I don't think the machines did jack ****), somehow I lost 6 lbs which wasn't the goal but I am getting some definition out of it so...

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Free weights HURT. Also my left arm is significantly lagging behind my right arm. I've been trying to get them closer to even by using dumb bells (keeping my right arm at a higher weight but not progressing until my left catches up). Is this the right strategy to take here?

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No, do not lift asymmetrical loads unless you're lifting one side at a time.

You should dictate your dumbbell work by the rule of weight the weakest can lift and work up that way.

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"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Yeah I am sorry I should have been clear, I am doing alternating hammer curls. So the right arm is doing 30 lbs (could do more) and the left is struggling with 25 lbs. Should I drop my right arm down to 25 until the left is ready to move up to 30?

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Yes

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"Dress cops up as soldiers, give them military equipment, train them in military tactics, tell them they’re fighting a ‘war,’ and the consequences are predictable." —Radley Balko

Grrr... my left arm isn't gaining anything at all.

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Been a while since I posted here. I still can't get any traction on my biceps.

Bench: 3x 8 @ 165 lbs
Triceps: 2x 10 @ 135 1x 6 @ 140lbs
Barbell Curl: 3x @ 68.5lbs (8, 7 and 4 reps)
Dumbell one arm bench: 3x 8 @ 50lbs
Machine fly: 2x 8 @ 100 lbs; 1x 8 @ 105lbs
Alternate Hammer curls: 2x 8 @ 35lbs; 1x 8 @ 30lbs
Dumbell lying triceps: 3x 8 @ 50lbs
Dumbell seated curls: 3x 5 @ 25lbs

Machine shoulder press: 2x 8 @ 112.5lbs; 1x 8 @ 115lbs
Close-grip front lat pulldowns: 2x 8 @ 145lbs; 1x 8 @ 150lbs
Machine seated side lateral raises: 2x 8 @ 112.5; 1x 7 @ 115lbs
Seated one arm palms up wrist curl: 2x 8 @ 35lbs; 1x 8 @ 40lbs
Seated cable row: 3x 8 @ 150lbs
Seated one arm palms down wrist curl: 2x 8 @ 15lbs; 1x 4 @ 20lbs
Dumbbell Deadlift: 2x 8 @ 90lbs; 1x 8 @ 100lbs
Dumbbell Arnold Press: 3x 8 @ 35lbs

Calf press: 8 @ 245lbs; 8 @ 250lbs; 8 @ 255lbs
Leg press: 2x 10 @ 250lbs; 1x 10 @255lbs
Leg extenions: 3x 8 @ 160lbs
Lying leg curls: 8 @ 107.5lbs; 10 @ 110lbs; 7 @ 112.5lbs
Seated leg curls: 10@ 85lbs; 10 @ 90lbs; 10 @ 95lbs

Push-ups: 18; 15; 10
Crunches: 20 @ 60lbs; 20 @ 62.5lbs; 20 @ 65lbs
Chin-ups: 7; 5; 2

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I can bench my weight now! (Big milestone for me)

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Well it's been a month so here's my latest sets:

(set)x(rep)@(weight)

Bench: 3x8 @180
Machine fly: 3x8 @115
Dumbbell one arm press: 3x8 @55
Curls: 8 @105; 8 @110; 8 @115
Barbell curls: 3x8 @58.5
Hammer curls: 8 @30; 2x8 @25
Dumbell seated curls: 2x8 @25; 8 @30
Lying Tricep extensions: 8 @60; 2x8 @65
Seated Tricep extensions: 2x8 @140; 8@145

Shoulder press: 2x8 @120; 8 @125
Seated lateral raises: 3x8 @115
Dumbbell Arnold presses: 2x8 @30; 8 @35
Cable seated row: 2x8 @150; 8 @155
Close-grip lateral pulldowns: 3x8 @150
Seated one arm palms up wrist curls: 2x8 @40; 8 @45
Seated one arm palms down wrist curls: 3x8 @20
Dumbbell deadlift: 3x10 @110
Knee hip raises on parallel bars: 3x15

Calf press: 3x10 @275
Leg press: 3x10 @265
Leg extension: 3x8 @160
Lying leg curls: 3x8 @115
Seated leg curls: 3x10 @110
Ab crunch machine 3x20 @80

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I've started training for a 5k. In addition to my normal routine I've added running. So far I can do a 12 minute mile which isn't awful but it is literally all I've got.

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It always sucks at first. Volume seems to be the key for running.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

I need to go get my inhaler re-upped @ the docs lol

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Been nearly a month.

Bench: 190
Flys: 115
One-arm dumbbell bench: 55
Knee hip raise on parallel bars: 3x15
Curls: 130
"Twenty-Ones": 3x @ 20 (FREAKING OW)
Seated Curls: 30
Running: 11:00 minute miles (2)
Shoulder Press: 130
Lateral Raises: 120
Arnold Press: 35
Close-Grip Front Lat Pulldowns: 160
Cable Seated Row: 160
Deadlift: 110
Calf-Press: 295
Leg-Press: 295
Leg Extensions: 170
Lying Leg Curls: 122.5
Seated Leg Curls: 130
Crunch Machine: 85
Tricep Extensions: 145
Dumbbell Lying Tricep Extensions: 60
Push-ups: 3x 20
Pull-ups: 3x 5

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Is that all in one day? How sore are you

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Naw, at some point your soul ejects from your body in a desperate ploy at self-preservation.

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I swam a little over half a mile today (mix of front crawl/breast stroke). That **** is crazy exhausting!!

Oh and 16 years later I can no longer do the butterfly.

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Ugh swimming = great exercise but someone needs to skim the sheen of sunscreen floating on top of the water! Smell like coconuts and chlorine all day

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Swam .75 miles in the same span today, lung capacity is getting better or my breath timing is.

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Wow so I got all kinds of tests run this week to qualify for discounted health insurance at work.

Old values; new values:

Waist size: 33; 31 (why always odd sizes?! FML)
Triglycerides: 201; 116
Blood Pressure: 125-85ish; 118-78
Blood Glucose: 94; 91
HDL Cholesterol: 42; 59
Total Cholesterol: 303: 201

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Holy Toledo! That's something to be proud of! You don't see a HDL going from 42 to 59 often! Congratulations!!

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Dream as if you'll live forever...
...Live as if you'll die tomorrow

Vivere Senza Rimpianti

Thanks, quitting soda more than anything I think.

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No

You have made some hard changes to make and it's showing. You deserve a lot of credit for making the changes and sticking with them.

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Dream as if you'll live forever...
...Live as if you'll die tomorrow

Vivere Senza Rimpianti

Ran my first 3.5 miles. Took 39:22, next step is 4 then time.

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I completed 4 miles, took forever at 48 minutes. Now that I have the distance I will work on tightening up the time significantly.

I was able to set a new personal best benching 230 3x

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