I’m a young male weighing ~171lbs with a ~31.75" waist circumference at a height of ~5’9". Don’t worry I’m bulking. I have very limited equipment access at the moment. For now I’m focusing on building muscle, but only where it will help with powerlifting (so no biceps or calves). I’ve always done my own programming. First entry will be tomorrow.
5/31/20
Notation is reps@RPE
Unilateral Pushup
5@easy, 5@easy, 5@easy, 5@easy, 5@6 That’s each side. Called it early because my elbow is bothering me (bit of a reoccurring thing)
Deficit Pike Pushup
10@8.5, 9@8
2ct Inverted Row the pause is at the bottom and during the pause I do a (mostly) isometric straight arm lat pushdown.
16@7.5
BW Triceps Extension
15@9.5, 12@10
sRPE6.5
I spread it out over 2.5hrs.
6/1/20
Modified Pistol Squat I modify these by putting the heel of the leg that sticks out on the ground, helps with balance but also slightly decreases the load.
80lbsx12@7.5, 80lbsx12@7.5 That’s each side. Each hand has a 20lb DB and each wrist has a 20lb ankle weight.
RDL
80lbs+mini band x12@7, 80lbs+mini band x12@8 The band goes around my neck and has a loop around each foot. Each hand has a 20lb DB and each wrist has a 20lb ankle weight. I round my back on the way down and extend it on the way up.
Sissy Squat
20lbsx14@7, 20lbsx16@8 I hold a DB against my chest.
sRPE7.5 (the band leaves marks on my neck and sissy squats are rough on my feet). I miss the gym.
I spread it out over 3hrs (middle 1.5hrs was for eating & digesting).
6/2/20
Unilateral Pushup made these really strict
8@8, 8@8, 7@8 that’s per side
Front Raise I lean back so that there is more tension in a more stretched position, not super confident that matters, but it’s easy so why not.
20lbsx14@9, 20lbsx13@8.5 Each hand has a 20lb DB
2ct Inverted Row
16@8, 15@9
BW Tricep Extension
15@9.5, 14@10
6/3/20
Bulgarian Split Squat ATG for more time under tension and tension in a more stretched position.
80lbsx14@7.5, 80lbsx14@8.5 That’s per side. Each hand has a 20lb DB and each wrist has a 20lb ankle weight.
RDL
80lbs+mini bandx16@7
6" Deficit RDL tapped the DBs to the floor each rep, all the back rounding and some knee bend required. First time doing these, kinda fun, but I need to add resistance.
80lbsx16@5
Rolling Wrist Curl I let the DB roll out into my finger tips and then roll it back up during the wrist curl.
20lbsx20@8, 20x20@9 That’s per side.
The RDLs are supposed to be RPE8, but no more than 16 reps. Will probably just do deficit RDL with a band. I mostly do the RDLs for my spinal erectors, but welcome the hamstring stimulus, anyone got suggestions for what to substitute (could probably figure something out with my backpack)?
6/4/20
Unilateral Pushup
8@8, 7@7.5, 8@8
Deficit Pike Pushup
10@8,10@8
2ct Inverted Row
16@9, 15@9
BW Triceps Extension
16@10, 13@10
New stats: 176.5lbs and 32.5" waist. The stats in the OP are from 2 months ago. I’m happy with this weight gain given: probably some water (increased carbs, sodium and creatine) and the waist circumference didn’t shoot up a ton.
6/5/20
Modified Pistol Squat
80lbsx16@7, 80lbsx16@7
Sissy Squat
20lbsx12@6 (+2 sorta reps that I fell over during), 20lbsx15@8
Rolling Wrist Curl
20lbsx22@10, 20lbsx20@9
Thought I might be holding more water than usual yesterday so I remeasured today and got this: 175.5lbs and 32.25" waist
My 11lbs of creatine arrived today, so that’s got me covered for the next 1000 days.
high reps + unilateral = 
calisthenics → ca → cardio 
I’ll just get fat to increase the load.
6/6/20
Hike ~3miles@easy but sweaty
6/7/20
Unilateral Pushup
5sets of 5@easy
Deficit Pushup
40lbsx12@7 weighted via backpack
Deficit Pike Pushup
8@7, 8@7
Inverted Row changed positioning to make these harder and got rid of the pause
16@7, 16@7
BW Tricep Extension
13@7, 12@7, 11@7
6/8/20
Modified Pistol Squat
10@easy, 9@easy, 9@easy
Deficit RDL
80lbs+mini band x12@7, 80lbs+mini bandx15@7 first set had a tempo. Felt these a lot on every muscle in my back.
Sissy Squat
20lbsx14@7.5, 20lbsx12@7, 12@7
6/9/20
Unilateral Pushup
8@7, 8@7, 8@7
Front Raise
20lbsx12@8, 20lbsx11@8
Inverted Row
16@easy, 16@7, 16@8
BW Tricep Extension
14@7, 16@10
6/10/20
Bulgarian Split Squat
80lbsx14@8, 80lbsx14@9,
Deficit RDL
80lbs+mini band x16@7, 80lbs+mini band x16@8
Rolling Wrist Curl
20lbsx19@6, 20lbsx21@8
6/11/20
Deficit Pushup
60lbsx8@6,60lbsx8@7, 60lbsx6@6
Band Row
light band x17@8, light band x16@7.5
Unilateral Overhead Triceps Extension
25lbsx10@7.5, 25lbsx10@7.5, 25lbsx12@7 haven’t done these in a long time, made some quick nervous system gainzZz. These are one of the first lifts I ever did, using a 5lb DB when I was ~8yrs old. Today I used a 20lb DB and a 5lb ankle weight around my wrist.
6/12/20
Modified Pistol Squat
80lbsx16@7
80lbsx16@7
…oof… did this a 10:30pm pretty closely following half a loaf of banana bread. Calling it there and finishing tomorrow, what’s a rest day good for anyway?
6/13/20
Sisyphus Squat
20lbsx19@7
20lbsx17@7
Rolling Wrist Curl (should I call these Wrist & Fingers Curl?)
20lbsx20@7
20lbsx19@7
20lbsx20@9
6/14/20
Unilateral Pushup
5@easy
5@easy
5@easy
5@easy
5@easy
5@6
Inverted Row
16@7, 16@7.5
BW Triceps Extension
15@8, 14@8, 12@7.5
6/15/20
Modified Pistol Squat
80lbsx10@easy
80lbsx9@easy
80lbsx9@easy
Deficit RDL
80lbs+mini band x16@6
80lbs+mini band x16@6
6/16/20
Unilateral Pushup
9@7
9@7.5
8@7
Pullups
10@8
9@8
Woohoo the outdoor gym a 1/2 mile from me reopened!
Unilateral Overhead Triceps Extension
25lbsx13@8
25lbsx11@7
6/17/20
I’m changing programs now that I have access to pullups and nordic hamstring curls (I think there’s a place I can do NHC at the outdoor gym). The new program is actually a slight reduction in training stress, as my training has been building up more fatigue than I’d like.
Measured myself today at: 176lbs and 32.25" waist
Bulgarian Split Squat
80lbsx14@8
80lbsx13@7.5
Sisyphus Squat
20lbsx18@7
6/19/20
Unilateral Pushup
5@easy
5@easy
5@easy
5@easy
5@easy
5@5.5
Unilateral Overhead Triceps Extension
27.5lbs x9@7.5
27.5lbs x11@10