13Oct19
No juice in the gym today. Weekends are tough to get the momentum going. Still got my press work knocked out but skipped everything else.
Press: 165x2,2,2,4
Supposed to be (165x2)x5 but was feeling like I wanted to be done. Probably had a few more reps in me too. 165x5x5 isn’t that far away though I’d planned on that in February.
I took a month off, essentially. Bought a new car and did a huge stereo install on it that took up most of my time. Rehabbed the groin tear and built a “Peloton” clone to get some cardio in the cold. I’ve been using that for a half hour a few times a week, but just got back to squatting two days ago. I should be back for a while if I stay healthy. Cutting out alcohol for a while and trying to knock down my “beer belly” before (intentionally) gaining 15 pounds this winter.
11Dec19
Squat: 135x5x5, 230x3, 280, 320, 340, 300x3
1/2 hour spin bike: 166 bpm avg heart rate, 180 bpm peak
13Dec19 - lunch
Pec deck: 100x10, 120x10, 150x3/100x8 superseting Machine bench: 170x10,10,6
Arnold press: 50s x6,6 supersetting lat raises: 20s x10,10
Machine shrugs: 170x30,30, 30 supersetting Cuban press: 15s x10,10, 10
13Dec19 - 1530
Squat: warm up to 320x1
Deadlift: warm up to 455x1
1/2 hour spin bike: 158 bpm avg, 174 peak
Starting back on my lunchtime upper-body bodybuilding with our light-ass machines at work. Lots of intensity-building techniques to compensate for the lacking loads. Felt good to get a pump for the first time in months.
16Dec19
lunch:
pull-downs: 110x8, 130x8, 150x8, 170x5
straight arm push downs: 70x5>50x5, 50x10,10,10 superset cable rows: 110x10, 110x10, 130x10
(Quick and easy lat pump)
1600:
squat: 140x5x5, 230x3, 280, 320, 370x2, 320x5
good morning: 225x5, 275x5 (feeling them out again)
1/2hr spin bike: 163 avg bpm, 176 peak
17Dec19
lunch:
machine shoulder press: 90x12, 120x8, 150x8, 170x8
–superset lat raises: 15x10,10,10 20x5/15x5
Neutral grip DB bench: 50s x15,10,10
Cuban press: 20x10,10
–superset machine shrugs: 170x20,20,20
-----15 minutes on lunch with a coworker. Good, quick pump and leave. Layer in more volume and time going forward. Forgot my neck harness :-/
1600:
Squat: 140x5x5, 230x3, 280, 320, 320x3, 360, 408
rev hyper: 70x20
35 min light bike: 146 bpm avg, 178 peak (one hill sprint)
02Jan20
Rode the bike and squatted a few times in the past two weeks. Not much to log. My in-laws are living with me for a month and cramping my style. Trying to get some consistency going for the new year. Layering a few more calories and protein to fuel my (hopefully) sustained efforts going forward.
AM:
2 hours abdominal EMS (yes, electrical muscle stimulation)
Neck harness: 25x50, 35x50, 45x50, 50x35
Machine back extensions: 170x20,20,20
Neck flexion: 50x50, 60x35,35
Leg curls: 80x8>50x12, 60x20, 60x12 - old hamstring tear was bothering me. Need to work up to these.
LUNCH:
pec deck: 70x12, 90x10, 110x10, 80x10, 70x10,10
—super-set—
machine bench: 110x12, 140x12, 160x12, 170x12,8,6
Arnold press: 25x10, 50x7 (fail… went too fast on the bench work and tired out)
Cuban presses: 15x10, 25x10
—super-set—-
machine shrugs: 170x30,30
PM:
Squat: 140x5x5, 230x3, 280, 320x3, 280x5
Light spinning: 23:00 at 157 bpm avg, 167 peak
Still feeling New Year’s Eve. Took it easy this evening.
03Jan20
LUNCH:
Pull-downs: 80x12, 120x10, 140x8, 160x5, 170x5, 120x12
straight arm push downs: 60x10,10,10
—superset—
Cable rows: 140x10, 120x10,10
All “you-go-I-go” with a coworker. 20 minutes total. Neck and abs were sore this morning so I skipped that. Working up to 3-5 of those neck/abs/low-back sessions/week.
06Jan20
AM:
2 hours abdominal EMS (yes, electrical muscle stimulation)
Neck harness: 25x50, 35x50, 45x50,
Machine back extensions: 170x20,20,20
Neck flexion: 50x50, 60x35,35
Leg curls: 60x20,15,15
LUNCH:
Machine shoulder press: 110x8, 130x8, 150x8, 170x5,5,5
—super-set—
lat raises: 15x8,8,8 (warm-ups, skip work sets until last work set), 20x12
Neutral DB bench: 50x12,12,12
—super-set—
lat raises: 20x10,10,10
strict cleans: 20x10,10, 10 w/ press(last set)
—super-set—
machine shrugs: 170x25,25,25
Taco Bell and Mountain Dew
07Jan20
AM:
2 hours abdominal EMS (yes, electrical muscle stimulation)
Neck harness: 25x50, 35x50, 45x50, 45x35
Machine back extensions: 170x20,20,20
Neck flexion: 60x50,50,50
Leg curls: 60x20,15,15
07-08Jan20 were a wash. Snow here closed work and meant caring for my son while schools were closed. Back to it 09Jan20.
In-laws left yesterday. Freedom feels so sweet. I haven’t done much recently worth logging. Been keeping up with the neck work and EMS during the week.
Joined a new gym that I can hit on lunch. It’s a stripped down Anytime Fitness but I can Press and do some cool stuff there that I can’t at my limited ass work gym.
11Jan20:
Squat: 135x1,2,3,4,5, 225x3, 275x1,2
13Jan20
Cable rows: 180x5,5,5
chins: 1,2,3,4,5 Squat 135x1,2,3,4,5, 225x3, 275x1,2,3
14Jan20
AM:
Rode the BMX to work 3 miles, 15 minutes.
2 hours of abdominal EMS
Neck harness: 25x50, 35x50, 45x50, 50x25
Neck flexion: 50x50
3/4 Ab roll-outs: 7,7,7,7,7 (abs were really tight from the EMS)
LUNCH:
Rode the BMX one mile to the gym
Press: 65x10, 95x5, 115x5, 135x3, 145, 155, 165, 165, 165(fail)
Lying triceps pull-overs: "95"x10,10,10
— superset —
strict db cleans: 20x15,15, w/ press: 20x10
Rode the BMX one mile back to work
PM:
Rode the BMX 3 miles home, 15 minutes
Squat: 135x5, 225x3, 275x1,2,3,4
15:00 on the spin bike, 155 bpm avg. (cut it short - legs were toast)
About 2:15 of work today. Whew!
15Jan20
AM:
Rode the BMX to work 3 miles, 15 minutes.
2 hours of abdominal EMS
(skipped neck work, super sore from yesterday)
LUNCH:
BMX 1 mile
Chins: 3,3,3, +25x3, 53x1,1,1,1,3, 0x10
Cable rows: 140x10,10,10
Sup DB curls: 20x8,8,8
Iso hammer curls: 15x8,8
—superset—
forearm finger-roll curls: 15x10,10
BMX 1 mile
total: 42 minutes at 126 bpm avg, 160 bpm peak (wore the HRM for S&Gs)
My local Safeway has an 8-piece of fried chicken, 1# potato salad and a dozen King’s Hawaiian rolls for $9… I’m about to get big quickly… just hopefully not too fat…
25Jan20
Swiss bar bench: 60x12,12,12, 110x8, 150x5, 200x3, 220, 240, 250, 200x8
Press: 95x5, 115x5, 135x5, 145, 95x10,10,10
Hadn’t benched in years. Not displeased to hit 250. Should be able to add 50 pounds to that with some time and consistency.
27Jan20
45 minutes flatland BMX practice
Squat: 135x5, 225x3, 275, 320
45 minutes flatland BMX practice
Getting back in the flow after injuring my knee, elbow and coccyx falling off of my bike. Did some light riding to practice fun skills and warmed up the squat.
28Jan20
AM: 2hr abdominal EMS
Lunch (25 minute burner):
Hammer Strength Incline bench: "135"x12,12,12, 185x8, 225x5, 275x5,5,5
EZ triceps pull-overs: "95"x15,15,15
–supersetting–
Strict DB cleans: 15,20,25,30s all x10
PM: Practiced flatland BMX for 2.5 hours. Heart rate runs about like I’m shoveling snow or hiking. For a long time…
30Jan20
squat: 140x5x5, 230x3, 280, 320, 370, 320x2x2
2 hours of flatland BMX practice
31Jan20
AM:
Chins: (3)x5, 25x3, (53x3)x5
straight arm push-downs: 60x10,12,15
—superset/preexhaust—
cable rows: (180x5>140x5)x3
PM:
1 hour flatland practice
01Feb20
Swiss bench: 60x12,12,12 110x8, 150x5, 190x3, 230x2x2, 200x5,5,5
Press: 95x8,5,5, 135, 135x7
3 rounds:
10 triceps pull overs 65#
10 hanging leg raises
10 ez curls 65#
10 strict reverse hypers 70#
02Feb20
Ran around like a crazy person doing chores and biking with my son. Fourth day of dieting and tenth or so day of not drinking. Feeling better but feeling the calorie deficit. Lost 1lb so far, sitting at 187 today, eating 1750 kcal, with around 180g protein and the balance split between carbs and fat; lots of veggies
03Feb20
Lunch:
HS incline bench: "135"x12,12,12, 185x5, 225x3, 255x3, 280x5,5,5
triceps pull-overs: ("95"X10)x4
—supersetting—
strict db cleans: 15,20,25,30 all x10
Neck harness: 35x35,50, 53x50,30
PM:
squat: 140x5,5, 230x3, 280, 305, 335x2x2
1 hour flatland BMX
04Feb20 - 186#
AM:
spin 30 minutes, 141 bpm avg, 167 peak
2 hr abdominal EMS
Lunch time crunch time! (Or something… 30 minutes):
Chins: 4,4,4, 25x4, 60x4, 50x4,3,3,3, 25x5
straight-arm push downs: 40x10,10,10
—superset/preexhaust—
Cable rows: 180x5>140x5, 140x10,10
Neck flexion: 50x50,50, 65x50
Curls
PM:
squat up to 300x4,4,4
05Feb20
Squat up to 260x6,6,6 - smoke show
Doing some percentage work. Hockey game last night so I didn’t sleep much and had a Dr appointment on lunch. Just squats today.
06Feb20
5AM: warmed up for ten minutes on the bike and stretched. Drank some whiskey last night and went off the diet about +750 kcal. Oops.
11AM::
Press: 65x10,10, 95x5, 115x5, 135x3, 155x1,2,3,3,4
Neck harness: 35x50, 53x50,50
–supersetting–
Decline sit-ups: 10,12,15
Quick one. Had a meeting to get back to; probably done in 20 minutes total. Adding reps to the press each week until I get to 3,3,3,3,3, then adding 5# and starting back at 1,2,3,2,1. Once that runs out, I’ll reset and run up to 5x5. Doing one AMRAP set at lesser weight on Saturdays after bench work. First time “programming” press work in at least three years. Looking forward to pressing bodyweight for fives again 
PM:
Squat: 135x5,5, 220x8,8,8