11/21/23: 600pm workout
Rack pulls (just below knee):
3x8 @405
Chin ups:
53 total over 5 sets
Seated cable rows (wide grip):
3x8, 8, 12 w/ descending weight
Rear delt flyes:
3x10, 15, 20 w/ descending weight
Farmer carry (trap bar):
3 50ish? yard carries w/275lb
protein shake w/creatine and a banana right after training and then when I get home I’ll make a couple burgers, some oat pancakes and a big glass of kefir
11/23/23: 1000am workout
Strict log press (standing):
3x8 @148lb
Plate loaded machine shoulder press:
3x8 w/80lb each side
Cable lateral raises:
3x15 w/descending weight
BB close-grip bench press:
3x12, 12, 10 w/185
Cable OH tricep press:
3x15
11/24/23: 1000am workout
SSB squat (ATG):
3x8 @240 (weak I know but this was the first time I squatted with anything heavy on my back in awhile)
Leverage squat (glute/ham focused stance):
3x12 w/2 plates + 25 on each side (will go a lot heavier next week, still figuring out the weight for some stuff here)
KB swings:
3x20 w/24kg kettlebell
Hanging leg raises:
3x15
been neglecting legs, think I’ll definitely feel this one tomorrow
11/25/23: first day of PA rifle deer season, the boy and I got one down before 715 this morning so I was able to get to the gym around 1045
Wide-grip pull-ups:
53 total over 5 sets
Close-grip pulldowns:
3x8, 8, 12 w/descending weight (200,180,160)
BB rows:
8x245
8x235
12x225 (to failure)
Plate loaded seated row (rear delt focus):
3x15, 14, 13 w/80lbs added on each side
Farmer carries:
3-30ish second walks w/115s in each hand
man I love farmer carries
11/27/23: Week 2, 615pm workout
Incline BB press:
3x5 w/235 . . felt really heavy, last week 225 for sets of 8 moved a lot better . . I’ll see what next week feels like before I determine if I need a week off or not
DB flat bench:
3x12 w/95s . . wanted 100s but they were being used, no big deal (this felt good and moved easy)
Dips:
50 total over 3 sets w/25lbs added
Rotational med ball throws:
10 each side
11/28/23: 600pm workout
Rack pulls:
3x5 w/445 & 3 shrugs at the end of each set
Chin ups:
54 total over 4 sets
Wide grip seated cable rows:
3x8 w/ descending weight and rest pause on last set w/4 reps & then 3
Cable hammer curls:
3x15
Farmer carry:
1 minute+ walk with 100 dbs . . felt this in my whole body at the end
11/30/23: 615pm workout
Strict log press (standing):
3x5 w/161
Seated db press:
75x11
75x10
75x10
Db lateral raise 2x15
supersetted w/
Lateral raise machine: 2x10
CGBP w/Kabuki bar (cambered Swiss):
185x12
185x11
185x11
Cable tricep pushdowns
3x15
12/2/23: 715am workout (fasted)
SSB squats:
3x5 w/270
Hack squats (glute/ham focused stance):
3x10 w/145lb each side
KB swings w/24kg:
3x15
supersetted w/
Hanging leg raises:
3x15
walked on the treadmill for 1/2 mile, see if that helps quell some of the pending leg soreness
12/3/23: 800am workout (fasted)
Wide grip pull-ups:
55 total over 5 sets
Close grip pulldowns:
3x9, 9, 11 w/ descending weight (200, 180, 160)
BB rows:
9x245
9x235
11x225
Plate-loaded seated row (upper back/rear delt focus):
3x14, 12, 10 w/95lbs each side
Farmer carries:
3x 50ish yard walks w/115s
training back is by far my favorite right now
12/5/23: 615pm workout
Incline BB bench:
3x2 @255
DB flat bench:
12x100s
12x100s
9x100s
8x100s
Dips (slight forward lean) + 45lb plate:
2x15
1x10
right elbow was a little touchy tonight so going to be smart and take an extra day off . . rack pulls we’re supposed to be tomorrow and log press Thursday but instead I think I’ll do rack pulls Thursday and log on Saturday morning
12/6/23: 600pm workout (couldn’t keep myself away)
Rack pulls:
3x3 w/495 (2 sec pause at top)
Chin ups w/25lb plate - max reps:
x14
x11
x8
RDL w/dbs (75s):
3x8 (slow negatives)
Chest supported t-bar rows w/3 plates:
x12
x11
x10+5+3 (rest pause)
good intensity tonight, great workout . . downed two large chicken, rice, avacado burritos when I got home
12/8/23: 600am workout (fasted)
Log strict press:
2x2 w/173
2x4 w/173 . . the first two sets of doubles moved really good so I figured I push the last set more . . good chance I couldve have got one more rep there but didnt want to go off program too much
Plate-loaded seated press w/90lbs each side:
x10
x10
x10 + 4 + 2 (rest pause)
DB lateral raises + machine laterals (supersetted):
2 sets to failure
Smith CGBP:
3x max reps w/descending weight (started w/2 plates each side)
Face pulls:
2x25
right elbow took awhile to warm up but by the second working set of log presses I didnt have any pain . . good session . . 5 eggs, 1 cup and a half of potatoes and a 1/2 lb ham steak for breakfast
12/9/23: 700am workout
SSB squat:
3x2 w/320
Leverage squat (glute/ham focused stance):
4x10,10,8,8 w/170lbs each side
Trap bar jump squats:
3x5 w/95
short session as I was time limited this morning
12/10/23: 1000am workout (fasted)
NG pull-ups + 35lbs:
x10
x10
x8
Wide grip pulldown w/5 sec pre-set hold:
180 x12
160 x13
160 x11
BB rows:
255 x8
235 x10
225 x12
Seated plate-loaded row (upper back/rear delt focus):
115lb each side -
x12
x10
x9 + 4 (rest pause)
Farmer carries:
3 50ish yard walks w/120 dbs each hand
ham steak, 5 eggs, 2 cups of potatoes and 2 slices of wheat toast for breakfast/brunch
12/12/23: 630pm workout - feels like it’s been forever since I’ve been in the gym even though I was just there Sunday morning, I don’t like rest days anymore I wanna be in the gym haha
Kabuki bar flat bench:
3x8 w/235
Incline db press:
100s x10
100s x9
90s x10
90s x11
Weighted dips (+45lb):
x20
x12
x12
in and out in about 40 minutes but had quite the chest pump . . back day tomorrow, my favorite
12/13/23: 600pm workout
Rack pulls:
3x8 w/425 (pause at top of each rep)
Weighted chins (+45lb):
30 total over 4 sets
Seated cable rows w/forward lean:
180 x8
160 x10
140 x12 + 5 + 3 (rest-pause)
Snatch grip RDLs:
3x8 w/135
Bear hug carry:
x2 - 1 minute-ish walks w/100lb plate
12/15/23: 830am workout (fasted)
Strict log press:
3x8 w/158
Plate loaded machine press:
3x12, 11, 10 + 3 rest pause (95lbs each side)
Db lateral raise:
3x max reps (didn’t count just went until I couldn’t keep my elbows above my wrists)
Smith CGBP:
3x12, 12, 10 w/205
Cable tricep press down:
3x15
it’s hard for me not to do laterals with my traps but I leaned forward slightly and focused on keeping my elbows above my wrists, seemed to help
12/16/23: 830am workout (fasted):
Hang cleans:
5x3 w/185
BB rows:
265x11
265x9
245x11
245x10 . . these felt good and I made sure to stay strict with my form
Lat pulldown (slightly wider than shoulder width grip and upright posture):
3x12, 11, 10 w/180
HS Iso plate-loaded pulldown (supinated grip):
x8 w/115lbs each side
x10 w/105lbs each side
x11 w/95lbs each side (slow negatives)
Zercher shrugs (2-3 sec pause at top):
3x10 w/185
Face pulls:
3x25
30g whey immediately after and then 5 eggs, big pan of potatoes, 1/2 lb ham steak and 2 pears about an hour and a half later
12/17/23: noon workout . . I was programmed to do heavy front squats today but I have a touch of a cold so decided it best to do some single leg work so I didn’t tax my nervous system too bad
FFE Zercher split squat:
4x8 each leg w/65lbs . . first time doing these so went light to get form down but still got a good quad pump
Single-leg Leg press:
3x8 each leg w/180lbs
Ez bar curl - 15x80, 10x80, 12x60
supersetted w/
Cable hammer curls - 15x80, 12x80, 12x70
good quad pump, good arm pump . . rest/growth day tomorrow so hopefully by Tuesday I kick this and can get back to hard training
12/19/23: 1015am workout . . not 100% yet but close enough
Kabuki bar bench:
3x5 w/260
Incline DB bench:
3x11, 10, 9 w/100s
Weighted dips (+25lb):
50 total over 3 sets
Overhead DB tricep extension:
70x8
60x10
50x12