3 mile walk with the wife and dog. Had to do something after the obscene amount of enchiladas, brownies, and ice cream consumed.
12:00 p.m. Workout
ATG Squats: 3xBARx3, 135x3, 175x3, 195x3, 215x3, 235x3, 255x3, 235x3, 245x3, 255x3, 235x3, 245x3, 255x3, 235x3, 245x3, 255x3, 235x3
5:45 p.m. Workout
A1. Standing OHP (strict): 3xBARx3, 95x3, 115x3, 135x3, 155x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3, 165x3
A2. Machine Shrugs (iso): 5x8 @ 295 lbs
B. Incline BB Press: 185x3, 205x3, 225x3, 245x3, 235x3, 240x3, 245x3, 235x3, 240x3, 245x3, 235x3, 240x3, 245x3, 235x3
C. BB Bench Press: 235x3, 245x3, 255x3, 265x3, 255x3, 260x3, 265x3, 255x3, 260x3, 265x3, 255x3, 260x3, 265x3, 255x3
Somebody stole my wallet today. I wouldn’t care about most of the stuff since the charges were voided, but it had my original social security card. I signed that thing when I was 8 years old. I hope my wallet is recovered, but not much hope. I’m almost too depressed to think about working out tomorrow.
12:00 p.m. Workout
A. Romanian Deadlifts: 135x3, 185x3, 5x225x5
B. Seated Hamstring Curls (iso): 4x8 @ 120, 130, 140, 140
5:45 p.m. Workout
A. Standing OHP (strict): 3xBARx3, 95x3, 115x3, 135x3, 155x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3, 165x3
B. Incline BB Press: 185x3, 205x3, 225x3, 245x3, 235x3, 240x3, 245x3, 235x3, 240x3, 245x3, 235x3, 240x3, 245x3, 235x3
C. BB Bench Press: 235x3, 245x3, 255x3, 265x3, 255x3, 260x3, 265x3 (grinding reps)
D. Machine Flies: 4x8 @ 100 lbs
E. Seated V-handle Rows (iso): 4x8 @ 150 lbs
Can’t believe I had to cut bench short. My shoulders feel a bit overworked. Possibly a result of me being shoulder and triceps dominant on benching exercises. Next cycle, incline bench is out, decline bench is in.
Guess the thief simply took my bank card and threw my wallet in the trash. Fortunately a janitor at the gym found it. If I hadn’t been all out of sorts at the loss, I would’ve checked the trash cans myself before leaving the gym yesterday. Can’t believe I didn’t think of that.
Warm-Up: Lots and lots of jump roping variation
A. Machine Pec Deck: 7x5 @ 105, 135, 150, 165, 180, 195, 195
B1. Pinwheel Curls (iso): 2x10 w/ 30’s 35’s
B2. Hammer Curls (strict): 2x8 w/ 30’s 35’s
C. Face Pulls (low to high): 4x8 @ 150, 120, 120, 120
Extra: Band Pull aparts x 80, Band OH triceps extensions x 80 ea arm
Still feels like a day-off despite doing even this much.
12:00 p.m. Workout
A1. Standing OHP (strict): 3xBARx3, 95x3, 115x3, 135x3, 155x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3, 165x3, 170x3, 175x3, 165x3
A2. Machine Shrugs: 6x8 @ 295 lbs
5:45 p.m. Workout
A. ATG Squats: 3xBARx3, 135x3, 175x3, 195x3, 215x3, 235x3, 255x3, 235x3, 245x3, 255x3, 235x3, 245x3, 255x3, 235x3, 245x3, 255x3, 235x3
B. Romanian Deadlifts: 135x5, 185x5, 225x5, 5x245x5
C. Seated Hamstring Curls: 4x8 @ 130 lbs
D. Farmer Walks: 7 laps around entire gym with 45 lb plate
Felt pretty good. Racks next to me were occupied by guys doing squats that would’ve been red-lighted. I don’t think even one rep in any set would’ve received white lights. Unfortunately, that’s the average around here. My back is starting to feel better again. Perhaps easing up the weight on Romanian Deadlifts tomorrow will be on the menu.
12:00 p.m. Workout
A1. BB Bench Press: 3xBARx3, 95x3, 135x3, 185x3, 225x3, 245x3, 265x3, 255x3, 260x3, 265x3, 255x3, 260x3, 265x3, 255x3, 260x3, 265x3, 255x3
A2. Face Pulls (low to high): 6x8 @ 120 lbs
5:45 p.m. Workout
A. ATG Squats: 3xBARx3, 135x3, 175x3, 195x3, 215x3, 235x3, 255x3, 235x3, 245x3, 255x3, 235x3, 245x3, 255x3, 235x3, 245x3, 255x3, 235x3
B. Romanian Deadlifts: 135x5, 185x5, 225x5, 255x5, 5x275x5
C. Seated Leg Extensions (peak contraction): 4x8 @ 130 lbs
D. Palof Presses: 5x10 ea side @ 60 lbs
My right knee is sore. That is all.
Warm-up: Lots of jump roping, medicine ball slams[/b]
A. Modified Thibs’ Lat Pulldowns: 6x8 @ 135 lbs
B1. Lat Pulldowns (peak contraction): 4x9-10 @ 100 lbs
B2. Straight Arm Press Downs: 4x6-8 @ 40 lbs
C. Machine Biceps Curls: max full range, max upper, max lower x 4 @ 70 lbs
D1. Pinwheel Curls (iso hold): 3x8 w/ 35’s
D2. Hammer Curls (strict): 3x8 w/ 35’s
Extra: Lots of heavy bag kicking and elbowing.
Well, I guess this is my last entry. 1 hour and 50 minutes to go until my timezone is picked up. Speaking of which, I remember reading that one of the European nations recently switched their timezone. I hope God got the memo.
Max re-testing week, day 1.
A. BB Bench Press: 3xBARx3, 95x3, 135x3, 185x3, 225x3, 275x1, 295x1, 305x1 (PR), 315x1 (PR & lifetime goal)
B. Seated V-Handle Rows (peak contraction): 4x8 @ 165, 180, 180, 165
C. Overhead EZ Bar Triceps Extensions: 6x5 @ 50, 60, 70, 80, 90, 100
D. Machine Curls (peak contraction): 3x10 @ 70 lbs
I hit my first lifetime goal. It was slow going up, but it was “all me”, in the words of the brosephs that frequent my gym. I don’t necessarily want to stop getting stronger on this lift, but now I feel like I can focus more on other main lifts without so much emphasis on bench. I’d like to start closing the gap on squats for a while, now. With my back still recovering, deadlifts will have to be put on hold for a bit longer.
And in other news, the 14 year old blonde headed little shithead that stole my wallet was caught when he tried to pull the same stunt again today. Hope he gets a little bit of a lesson out of it, since he apparently stole from several people, not just me.
All in all, good day.
Max retesting week, day 2
A. ATG Squats: 3xBARx3, 95x3, 135x3, 185x3, 225x1, 275x1, 295x1, 315x1, 335x0 (unracked, reracked)
B. Top Squats (3 second hold): 315x3, 405x3, 495x3, 2x585x3, 600x3
C. Seated Calf Raises: 3x100x10
D. Ab Wheel: 4x10
What a disappointing day. I just did not feel like I had 100% connection with my legs today. I unracked 335 and lost all confidence. I probably could’ve done it, but just said “fuck it” and re-racked it. As punishment, I tried to destroy my body with top squats. Nice to know I can at least stand up with and hold 600 lbs. Since the pins made the bar start at the bottom of my sternum, I probably used the same range of motion most of the ass-hat, wannabe squatters use for their “full range” squats.
With my bench goal reached, it’s time to focus on squats. It’s my weakest lift. I don’t understand why, either. I can deadlift nearly 500 lbs, but my squat barely squeaks over 300 lbs. Hell, I benched on Monday as much as I successfully squatted today. That’s embarrassing.
In any case, eat more and work harder are all I can do to improve.
Max re-testing week, Day 3
A. Standing OHP (strict): 3xBARx3, 95x3, 115x3, 135x3, 155x1, 175x1, 185x1, 195x1, 205x1 (PR), 210x1 (PR)
B. Machine Shrugs (peak contraction): 4x8 @ 385 lbs
C. Machine Standing OHP: 58x5, 98x5, 5x148x5 (done on Hammer Strength’s Incline Iso-Lateral Machine)
D. Face Pulls low-to-high: 3x10 @ 140 lbs
Only gained 10 lbs on strict form from 5 months ago, but that’s still an improvement considering the sore tendons in my shoulder. One of the larger guys suggested the OHP’s on that particular machine. The hardest part is getting the weight racked onto your shoulders. Requires a bit of dexterity. But I still felt more emphasis on my shoulders over my triceps. Going to consider this a core exercise for a while.
Still bumming over yesterday’s squat disappointment. It’s just my absolute nemesis of the 4 main lifts. 405 seems so far away.
Max re-testing week, day 4
A. Deadlift: 135x3, 185x3, 225x3, 275x3, 315x1, 365x1, 405x1, 500xfail, 500xfail, 475x1 (PR)
B. Rack Pulls: 315x5, 3x365x5, 315x5
500 just would NOT move off the floor. Rather than just say fuck it and stop, I dropped it down to at least get a PR of +10 lbs. So close to the 1/4 ton goal.
Max re-test week, Day 5
A. Decline BB Bench Press: 3xBARx3, 95x3, 135x3, 185x3, 225x3, 275x3, 295x3, 305x1, 315x1, 325x1
B. Face Pulls: 4x8 @ 150 lbs
C. Pec Deck: 120x5, 150x5, 180x5, 195x5, 210x5, 225x5, 240x5
D. Rear Delt Cable Pull Aparts: 30x8, 40x8, 50x8, 40x8
I figure my chest is the weak link in my pressing chain. Plus, my shoulders could use a break. Out with the incline, in the with decline. I just decided to stop at 325 since there were only a few waifs around to spot me. Curious to see how my shoulders respond to the switch up.
A. Modified Thibs’ Lat Pulldown: 6x8 @ 125, 125, 130, 135, 140, 145
B1. Pull-ups: 4x6
B2. Straight-Arm Press Downs: 4x6-8 @ 90 lbs
C. Machine Biceps Curls: 3 x Max Full, max upper, max lower reps
D1. Pinwheel Curls: 2x8 w/ 30’s
D2. Hammer Curls (strict): 2x8 w/ 30’s
E. Hammer Curl (hold at midpoint): 1x9 w/ 30’s
Extra: Lot’s of heavy bag kicking and elbowing
Saturday…that’s all I have.
12:00 p.m. Workout
Squats: 3xBARx3, 135x3, 180x3, 200x3, 220x3, 240x3, 260x3, 240x3, 250x3, 260x3, 240x3
3:00 p.m. Workout
A. Standing OHP (strict): 3xBARx3, 95x3, 140x3, 150x3, 160x3, 170x3, 180x3, 170x3, 175x3, 180x3, 170x3
B. BB Bench Press: 185x3, 195x3, 220x3, 240x3, 260x3, 250x3, 255x3, 260x3, 250x3
C. Decline BB Bench: 250x3, 260x3, 270x3, 260x3, 265x3, 270x3, 260x3
D. Bent-over BB Rows: 135x5, 4x185x8
E. Shrugs: 1x8 w/ 130’s, 3x8 w/ 100’s
F. Hammer Curls (hold at mid-point): 1x8 w/ 40’s
Worked out with a powerlifter girl I know. Workout took a lot longer since she was doing shirted board presses. Pretty impressive. She worked up to a few singles of 330 lbs with 1 board.
My workout felt better. Going straight from OHP to bench made it a lot easier to work with my MTW. And it was even easier to move on to the decline. Looking forward to some revived progress.
12:00 p.m. Workout
Super Hero Complex: Crowded Gym Deadlift
A. Deadlift Ramping: 3x135x3, 225x3, 275x3, 315x3
->1. Deadlift: 5x3 @ 365, 365, 365, 335, 335
->2. Power Cleans: 5x3 @ 115
->3. Standing Broad Jumps: 5x3
Only had enough time on my lunch to get through 5 circuits. The power cleans were at 55% of my last tested max, but didn’t feel like enough resistance. I’m wondering if I should up the reps or the weight on this exercise. Broad Jumps should probably be moved to the 5 rep range. I do like the complex setup, though. I was sweating my ass off. I think I’ll do a squat complex during Monday lunches and a deadlift complex during Wednesday lunches. Of course, I’m leaving Fridays as is with Squats and RDL’s for the time being.
5:45 p.m. Workout
A1. Standing OHP (strict): 3xBARx3, 95x3, 140x3, 150x3, 160x3, 170x3, 180x3, 170x3, 175, 180x3, 170x3
A2. Machine Shrugs (peak contraction): 4x8 @ 385 lbs
B. BB Bench Press: 185x3, 205x3, 225x3, 240x3, 260x3, 250x3, 255x3, 260x3, 250x3
C1. Decline BB Bench: 250x3, 260x3, 270x3, 260x3, 265x3, 270x3, 260x3
C2. Face Pulls (low to high): 4x8 @ 150 lbs
Had to rush through this one due to leaving work late. But pleasantly surprised that bar speed wasn’t compromised too much on decline despite the shorter rest periods. Schedule is going to have to change with fire school starting on Thursday. So probably a Mon-Wed-Thur-Sat-Sun workout schedule will have to do. I may consider picking up a 2nd gym membership to the CoreX that’s less than 5 minutes from home. But I can’t give up my other membership because it allows me to do quick 30 minute workouts in the middle of the day. I think the extra $30 is worth it to continue being able to put in the work.
Today is an “off day”. So not much work done, so far. Probably will have more training drills done at the volunteer station tonight.
A. Treadmill Walking: 20 minutes @ 3 mph @ 4.0 incline
B. Ab Circuit: Palof presses 10 ea side, Kneeling cable crunches @ 150 lbs, Hanging leg raises x 10 - 2 circuits
C. Treadmill Walking: 15 minutes @ 3 mph @ 4.0 incline
Wore a light belt/Waist Slimmer around mid-section to try out something I read on Shelby Starnes’ livespill a while back. So much localized sweat for as little as I was sweating everywhere else.
12:00 p.m. Workout
A1. Standing OHP (machine): 5x5 @ 148, 148, 148, 168, 168
A2. Machine Shrugs: 4x8 @ 385 lbs
B1. Machine Pec Deck: 5x5 @ 195, 210, 210, 210, 210
B2. Rear Delt Machine: 4x8 @ 75
5:45 p.m. Workout
A. ATG Squats: 3xBARx3, 135x3, 185x3, 200x3, 220x3, 240x3, 260x3, 240x3, 250x3, 260x3, 240x3
B. Romanian Deadlifts: 135x5, 185x5, 225x5, 275x5, 4x315x5
C. Seated Leg Extensions: 160x6, 170x6, 180x6, 190x6
D. Seated Hamstring Curls: 4x8 @ 150 lbs
If I have to see that douchebag trainer waste ONE MORE kid’s noob gains on standing curls, triceps pushdowns, and cable flies, I swear I’m gonna…well, I’m not gonna do anything except piss and moan on here because, let’s face it, I have better things to do in the gym than tell a douchebag that he’s a douchebag.
Lats and biceps fatigue day
A. Modified Thibs’ Lat Pulldowns: 6x8 @ 160 lbs
B1. Lat Pulldowns: 4x8 @ 100, 110, 120, 130
B2. Straight Arm Press Down: 4x6-8 @ 50, 60, 60, 60
C. Preacher Curls (perfect rep): Max full, max upper, max lower x 3
D. Hammer Curls (held at mid-point): 3x8 w/ 40’s
Got a second membership at a gym much closer to home. Have to keep both, though, so i can do workouts in the middle of the day during the week. But this other gym is much, MUCH better. Olympic lifting platform, All kinds of squat racks and power racks, and a sound system that DOESN’T play techo remixes of 80’s and 90’s pop songs. The mild callouses on my hands were torn to shreds by the bars there too. Awesome.
12:00 p.m. Workout
A. Treadmill Walking: 3.0 mph, 4.0 incline - 15 minutes
B1. Palof Presses: 2 sets of 2x10 ea side @ 50 lbs
B2. Hanging Leg Raises: 2 sets of 10
C. Treadmill Walking: 3.0 mph, 4.0 incline - 15 minutes
Cleaning up diet a bit now that I’m more adjusted to Intermittent Fasting. I see that eating very relaxed (compared to my normal 5 meal a day style), I can still maintain about 215 w/ abs on display…so long as I get in 200+ grams of protein a day. Now it’s time to see how a targetted carb approach with some light intensity cardio affects my composition. I should be able to drop to 205 in a few weeks as long as I don’t fuck up more than twice a week.
5:45 p.m. Workout
A1. Standing OHP (strict): 3xBARx3, 100x3, 140x3, 150x3, 160x3, 170x3, 180x3, 170x3, 170x3, 175x3, 175x3, 180x3, 180x3, 170x3
A2. Machine Shrugs (peak contraction): 4x8 @ 385 lbs
B. BB Bench Press: 185x3, 225x3, 240x3, 250x3, 260x3, 250x3, 250x3, 255x3, 255x3, 260x3, 260x3, 250x3
C. Decline BB Bench: 250x3, 260x3, 270x3, 260x3, 260x3, 265x3, 265x3, 270x3, 270x3, 260x3
D. Bentover Barbell Rows: 4x8 @ 185 lbs
A. Hang Clean to OHP (strict): 3xBARx3, 100x3, 140x3, 150x3, 160x3, 170x3, 180x3, 170x3, 170x3, 175x3, 175x3, 180x3, 180x3, 170x3
B1. BB Bench Press: 185x3, 205x3, 225x3, 245x3, 260x3, 250x3, 250x3, 255x3, 255x3, 260x3, 260x3, 250x3
B2. Bent-over BB Rows: 4x8 @ 185 lbs
C. Decline BB Bench: 250x3, 260x3, 270x3, 260x3, 260x3, 265x3, 265x3, 270x3, 270x3
Had a time limit tonight, unfortunately. So I had to skip the very last set. Also, all power racks were taken with legitimate exercises. So I claimed a bench and cleaned the weight to my shoulders each set. That probably exhausted me a bit more than doing shrugs between sets and slowed me down.
Maybe it’s just psychological, but I feel like my waist is already slimmer with a dialed in, targeted carb on IF. But I’ll see what the scale says on Sunday before my birthday destruction begins.