Hump Day in the Weight Room

squatSleep was kind of spotty last night and I finally got out of bed around 3 a.m., so I was wondering how it would affect my workout. I was hoping that my squats wouldn’t suffer because of my being fatigued.

The upside to getting up really early is that I had time to bake a yam so I could eat half of it for the carbs prior to lifting. I think it worked out for me.

I made a concerted effort to fully rest for ~120+ seconds between sets. The exception was the triceps extensions because they don’t take so much out of me, and the pull ups because I feel guilty standing under the pull up bars, which is also between two of the cable pulleys.

Barbell Back Squats in Squat Rack

10x 135lbs/61.23kg
10x 155lbs/70.3kg
10x 170lbs/77.11kg
10x 170lbs/77.11kg

Barbell Bench Press

10x 105lbs/47.62kg
10x 125lbs/56.69kg
10x 135lbs/61.23kg
10x 135lbs/61.23kg

Barbell Bent Over Row

10x 105lbs/47.62kg
10x 125lbs/56.69kg
10x 135lbs/61.23kg
10x 135lbs/61.23kg

Cable Triceps Extension w/Rope

10x 50lbs/22.67kg
10x 60lbs/27.21kg
10x 70lbs/31.75kg
10x 70lbs/31.75kg

Pull ups (Bodyweight)


Zercher Squats in Squat Rack (Bonus)

5x 155lbs/70.3kg
5x 155lbs/70.3kg

buff dudes zercher squat
Photo credit:

Body Hang w/Shoulders Engaged (Bodyweight)

x30 seconds

Dead Hang (Bodyweight)

x10 seconds

Body Weight Upon Awakening:

191.0 lbs/ ~86.63 kg/ ~13.64 stone

Height (for reference):

6′ 2 3/4″ or 74.75 inches/1.89865 meters or 189.865 cm

The squats were pretty much what I expected. At the working weight and trying to get as low into the squat as possible, I really felt it at about rep 6 to 8 for sets 3 and 4.

I had been debating between 135 and 140 pounds for the working weight of my bench press, but after getting caught under the bar (again) last week, I settled for the lighter weight. It seemed pretty manageable for 10 reps but was a little more of a chore for the bent over rows.

The triceps extensions weren’t so bad, although by about rep 8 for each working set, I was really working to get up to 10 while keeping my elbows tucked in.

Pull ups were lousy. I only made the full 5 reps on the first set, Sets 2 and 3 were marginal at best. I was getting tired from my lifting routine and didn’t have much left by the time I got this far.

On the other hand, I finished in pretty good time, even taking more extended rests, so I thought I’d throw in a couple of sets of zercher squats, just for giggles. I kept the weight at what I was lifting at the end of last week and thought I’d do more sets this time.


When I got the barbell off of the pegs and walked myself into starting position, I was pretty surprised at the first rep. My legs were tired. I pushed through 2 sets of 5 reps per set and called it good. My legs were well done. Stick a fork in them if you don’t believe me.

At this point, my hands were trembling and I was huffing and puffing like a steam engine as I walked out of the weight room. At least I walked out triumphant. I’m hitting my goals for round 2, week 1 of this circuit.

ronnie coleman
Ronnie Coleman

Throughout my planning for my current workout routine, I always imagined that the biggest challenge would be the heaviest weights for the least amount of sets, but I’m thinking the opposite is true. I leave the gym more tired after a lift day during week 1 than after cardio. Even at relatively lighter weights, 4 sets of 10 reps per set is a lot of work. Hopefully, this will not only build muscle but burn off that last 5 pounds of fat clinging to my middle.

That was hump day. Looking forward to finishing round 2, week 1 on Friday.

Everybody wanna be a bodybuilder, but nobody wants to lift no HEAVY ASS WEIGHT!

Ronnie Coleman


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