07Feb20
AM: 2hr abdominal EMS
LUNCH:
deadlift: 135x8,8,8, 225x5, 315x5, 365x5
chins: 4,4,4, 45x4,4,3,3,3
–supersetting–
shrugs: 135x20, 225x20, 315x10, 365x10,10,10
30 minutes in and out. Starting off light. Haven’t pulled consistently in years. 365x5 was probably an RPE 6, tops.
08Feb20
AM:
Swiss bench: 60x12,12,12, 110x8, 150x5, 200x3,
240x2x2, 210x5,5,5
Press: 95x5,5,5, 135, 135x9
3 rounds:
12x 65# triceps pull overs
12x leg raises
12x 65# biceps curls
12x 70# rev hypers
Smoked everything today but that circuit, which smoked me.
PM:
Unplanned cardio. Ran half a mile with my 50# son on my shoulders this evening after he started having an allergy to some food we ate at dinner. Jogged with purpose to the store for some Benadryl. He’s ok now. I was definitely winded when the adrenalin wore off.
10Feb20
Lunch:
HS incline bench: 135x12,10, 185x8, 225x5, 265x3, 285x5,5,5
Neck harness: 35x50,50, 53x50,50,35
Triceps pullovers: 65x10, 75x10, 85x10
Strict DB cleans: 15,25,30,35 all x10
Mixed the neck work with bench sets, alternated triceps and db cleans. Had to get back to work and finished it all in under 30 minutes. Sweatin. Smoked it.
PM:
15 minute squat session:
135x5,5, 230x3, 280, 320, 340x2x2
11Feb20
LUNCH:
25 minutes of back work:
Chins: 5,5, 25x3, 45x1,2,3,4,5
Neck flexion: 65x50, 57x50,50
Straight arm push downs:
60x10, 50x10, 40x10
—supersetting—
Cable rows: 180x8, 180x5>140x5, 140x12
PM:
15 minutes of squats:
140x6,5, 230x3, 270, 305x4,4,4
12Feb20 - 184.5# bodyweight
2AM (insomnia lifting):
press: 65x10,10,10, 95x5, 115x5, 135x3
155x3,3,2,2,2,2,2,2,2 (20 total reps)
triceps push-downs: 45x20, 37.5x20,20
–supersetting—
plate raises: 25x20,20,20
2hrs abdominal EMS, an hour later
Couldn’t sleep. Went to the gym. Got dizzy on the third triple so backed off to doubles and upped the volume - almost certainly lack of sleep.
6AM
<15 minutes squatting:
140x8,5, 230x3, 265x6,6,6
13Feb20
7 minutes total on lunch:
Squat: 140x8, 225x8,8,8
14Feb20
25 minutes on lunch
Deadlifts! 135x8,8,8, 225x5, 315x5, 375x5
Shrugs! 135x20, 225x20, 315x10, 375x10,10,10
In and out quickly again today. Happy Valentine’s Day, everyone!
15Feb20
Swiss Bench: 245x2x2, 215x5,5,5
Press: 135x10 (cheated the last two reps)
17Feb20
squat: 140x5, 230x3, 280, 320, 345x2x2
18Feb20
Lunch:
HS incline press: 290x5,5,5
lying triceps pull-overs: 65x10, 75x10, 85x10
–supersetting–
cuban press: 20x10, 25x10, 30x7
3PM:
Squat: 140x5,5, 230x3, 280, 310x4,4,4
Easy squats. Itching to go heavier but I know I’ll get there if I stick with the plan. Ate “a lot” this weekend, so my diet has stalled. Weighed 184 several times last week and will be happy if I’m back there consistently end of this week. Tracking about -1#/week which is my goal.
19Feb20
Lunch:
chin-ups, on the minute or less:
3,5,5, 25x1,2,3,4,5, 45x1,2,3,1,1, 0x5,5,5
cable rows: 180x5>140x5, 180x5>140x5
Quick one. Chins are in the shitter. Had to get back for a meeting.
3PM, <15 minutes total:
Squat: 140x5,5, 230x3, 270x6,6,6
20Feb20 - 184#
Press: 160x1,2,3,3,3,3,2
Squat: 230x8,8,8
5 rounds:
5 chins
10 20# strict db cleans
25 53# neck harness
Had a working lunch so did everything together when I got home. Got dizzy and lost the very last press rep. Was gunning for 160x3x5 but almost passed out, dropped the weight, had it bounce off the rack, bent my plate hangers and nail me in the shins. Persisted though. Killer yoke pump.
21Feb20
Lunch:
DL: 135x8,8,8, 225x5,315x5, 385x5
Shrugs: 135x20, 225x20, 315x10, 385x10,10,10
—supersetting—
Chins: 3,3,3,5,5,5
22Feb20
Swiss bench: 250x2x2, 220x5,5,5
Press: 140x8
4 rounds:
10 triceps 70#
10 leg raises
10 biceps 70#
10 rev hyper 70#
24Feb20
Squat: 140x5,5,5, 230x3, 280x2, 320x2, 350x2x2
5 rounds:
5 chins
10 ab mat sit ups
25 53# neck extensions
No energy and feeling a bit beat down, maybe coming down with a cold, so I pushed my “bench” work to tomorrow.
25Feb20
LUNCH:
HS incline bench: 135x12,12,12, 225x5, 265x3, 295x5,5,5
Strict DB cleans: 15x10, 20x10, 25x10, 30x10
–supersetting–
triceps pull-overs: 95x10, 105x10, 115x10
<30 minutes
PM:
squat: 140x5,8, 230x3, 280x2, 315x4,4,4
29Feb20
swiss bench: 230x3,3, 200x8,8
press: 140x5
Impromptu deload week. Had a cold the past few days and took it easy. Still feeling beat down but had to get something in.
07Mar20
Swiss bench: 240x3,3, 210x8,8
Press: 140x8
3 rounds:
10x 65# triceps (+20x cig bench press on last set)
10x leg raises
10x 65# curls
10x 70# rev hyper
I’ve been sick this week and had to work a bunch so skipped essentially the second week in a row in the gym. Back in the saddle again this week. Weight loss is going well though. Hit 179.8 for the first time in years this week. That makes 8# down in <6 weeks.
11Mar20
Squat: 320, 355x2, 320x4, 280x6, 230x10
12Mar20
Press: 140x5, 180-fail, pain in shoulder, lift ws there though
13Mar20
Deadlift: 415x5, 365x5
several sets of chins x5 and 135x10 barbell rows
14Mar20
Swiss Bench: 245x3,3, 215x8,8
press: 145x8
16Mar20
Swiss bench: 240, 260x2, (240x1,2,3 all paused)
Squat: warmed up to 370, planned 2x2 but it felt heavy and my right hamstring protested strenuously
Gyms are all closed now so it’s barbell work in the garage for a few weeks.
09Apr20
All day: Grippers and neck harness at my desk at home.
Lunch:
Front Squat: bar x10, 140x5, 190x3, 230, 250, 270, 290
Back Squat: 230x5, 280x3, 320, 370
Good Mornings: 230x5, 280x5
Glute/Ham Raises x10
Trying front squats with my buffalo bar. So far so good. I haven’t front squatted in years, literally, as they hurt my shoulders so bad. Uncomfortable with the buffalo but manageable - not painful. Not mad at 290. It’ll come back.