Had a good, challenging workout at the gym this morning. It was fairly quiet when I walked in with my oldest, Trinity, and her friend. They went to the pool and I hit the iron. Very few people were there when I started, but it did get a little bit more busy in the squat rack than I had anticipated, so I had to rearrange my planned workout, but I still got in everything I had planned on working, so it worked out. Plus, as the title for this post indicates, I hit another personal record today. Let’s get to it!

Dynamic Warm-Up & Cool Down Stretches are a given and always, always, ALWAYS done.

Deadlift:  45lbs(bar) x10 x1 (warmup), 135lbs x5 x1, 155lbs x5 x1, 175lbs x5 x3

Less than twenty pounds away from DLing my own bodyweight! I don’t want to get overconfident and hurt myself, so I’ll probably work the 175lb range for the next two or three sessions and then go in 5lb increments instead of 10lb increments.

Bench Press:  45lbs x10 x1 (warmup), 135lbs x5 x2, 145lbs x5 x2, 155lbs x5 x2

One of the more able trainers was present today, so I asked him to spot me on my last set of 145 because I was feeling gassed and asked him to spot me on the 155 because that was my first attempt at that weight. I cranked out two, slowly, and the third one he had to help me on, so I’m not counting it.

Both of the squat racks were occupied at this time, so I switched gears into…

Chin Ups / Negative Chins:  4.5/0, 3/2, 2/3, 1/4, 1/4

Squats:  45lbs x10 x1, 75lbs x5 x1, 85lbs x5 x1, 95lbs x5 x2, 105 x5 x1

30 second Dead Hang:  x2


After my cool down stretches, I walked over to the pool area, changed clothes, followed pool protocol and rinsed my sweaty self off and then hopped into the jacuzzi for a nice ten minute dip, then cooled off in the regular pool. I did that three times, I’m hoping the warm jacuzzi water and the jets running did something magical to my body to help with recovery, we’ll see.

Keep moving forward, keep making your own personal bests and personal records!

Be strong for you.

Be Strong 4 Family.