3 Dec 2024
Floor press, load based
A. Floor press
135 x 5
155 x 3
170 x 1
155 x 5
170 x 3
185 x 1
B. BB Row 4x8 135lbs
2 sets overhand 2 sets underhand
C. Dip 3x8 bodyweight
D. DB French press 4x6, 5 sec. Eccentric 50lbs
3 Likes
4 Dec 2024
Deadlift, load-based
A. Deadlift
135 x 5
185 x 3
205 x 1
Decided to break from the 5/3/1 waves and just do singles since I was pretty fried from work
225 x 1
275 x 1
295 x 1
B1. DB hip thrust 3x8 50lbs
B2. Band hamstring curl 3x10
3 Likes
5 December 2024
A. DB shoulder press 2x5 50lbs/hand
B. Band pulldown 3x10
C. DB lateral 3x10
D. Band pullapart 1x30
E. Band pushdown 1x20
F. Plate reverse curl 1x15
Last workout of the 12 week hypertrophy plan in the books. It was lots of fun and gave me some great results! Haven’t weighed myself for a couple weeks but I’m around 218lbs now up from 209lbs back in August when I finished 75 hard. Definitely look and feel more muscular but with only 9lbs difference I definitely didn’t go off the rails!
Next up for me:
December 9 - 27th I’m going to do 3 weeks of the 5/3/1 beach body challenge. I know it’s supposed to be 6 weeks but it looks fun and I wanted to try it
Little Deload from December 28 - Jan 5th
January 6 - Jan 31st I’ll do the 10k KB swing challenge. I know @T3hPwnisher did this in only 7 days but I think I’ll give myself a few more days than that to get it done! I’m going to try and cut a fair bit of weight this month to start the new year off right.
From February until Mid April I’m going to run 5/3/1 and a bunch of GPP work to get me ready for the lawn/landscape season start.
5 Likes
9 Dec 2024
5/3/1 Beach Body
A. Squat
135 x 5
155 x 5
175 x 5
195 x 5
220 x 5
B. Snatch grip high pull from hang
(I substituted this for the hang clean because cleans are pretty hard on my wrists)
No straps 135 x 8, 8
C. Seated DB press 50lbs/hand
1x5 warmup
1 x 14 PR set (2 rep PR)
D1. Fat bar curl 100 total 45lbs
D2. Neck harness 100 total 5lbs
D3. Band pullapart 100 total
Starting very light with the neck harness as I haven’t done any direct neck work since I played rugby in high school 12 years ago
E. KB swing 5x10 24kg
Mobility work in between sets of swings. Just adding these in to work on technique leading in to the 10k swing challenge
4 Likes
I’m excited for you dude! It’s absolutely a transformative process, no matter how you tackle it.
1 Like
Appreciate the kind words man! I’ve read through your log from back when you did it, will probably pick up a good pair of gloves to save my hands like you recommended!
1 Like
10 Dec 2024
Recovery/conditioning
Airbike 5 mins
Foam roll
Airbike 5 mins
Band shoulder girdle stretches, hip mobility
Airbike 5 mins
5 x
10 KB swing 24kg
Airbike 60 sec
More mobility work, lunge+rotation, lying torso rotation and glute stretches
Airbike 5 mins
Total 25mins/11-ish miles on the airbike
3 Likes
11 Dec 2024
A. Squat
45 x 10
135 2x5
185 x 3
225 x 2
245 x 3 (2 rep PR with TM)
B. Deadlift
135 x 5
185 x 5
225 x 5
245 x 5
C1. Dip 50 total
C2. DB row 100/arm 50lbs
D. Band neck flexion 100 total
The rows today were deceptively hard, I thought they would be one of the easier sections of the split when I was looking at it on paper.
4 Likes
12 Dec 2024
Conditioning/Recovery
Airbike 10 mins
Foam roll/mobility
Airbike 10 mins
More foam rolling, hang from pullup bar
Airbike 5 mins
KB swing 5x10 24kg + more mobility work in between sets
Total 25 mins, 12-ish miles on airbike
3 Likes
13 Dec 2024
A. KB swing 5x10 24kg
Did these first as a warmup for the high pulls
B. Hang snatch grip high pull
135 x 5
155 x 6
135 3x5
C. Squat
135 2x5
155 x 3
170 x 12
Was supposed to be 15+ reps for this PR set but I’ll keep building towards that with this weight.
D1. Seated DB press 3x5 50lbs/hand
D2. Pullups bodyweight x 10 total, band assisted x 20 total
These were supposed to be towel chins but when I tried I just ripped the towel lol will try to figure something out for next week.
E1. Neck harness 5lbs 5x20
E2. Band pullapart 5x20
3 Likes
16 Dec 2024
A. Squat
135 2x5
155 x 5
165 x 5
185 x 5
205 x 5
B. Snatch grip high pull from hang
135lbs 1x10 (2-rep PR from last week), 1x8
C. Seated DB shoulder press 50lbs/hand
1x5 warmup
1x 15 (1-rep PR from last week)
D1. Fat bar curl x 100 total 45lbs
D2. Neck harness 5x20 5lbs
D3. Band pullapart 5x20
E. KB swing 5x10 24kg
Mobility stuff in between sets of swings
3 Likes
17 Dec 2024
Conditioning/Recovery
Airbike 5 mins
De Franco Agile 8
Airbike 5 mins
Band dislocate/halo, band shoulder girdle stretches
Airbike 5 mins
KB swing 3x10 24kg
Airbike 5 mins
KB swing 1x20 24kg
Airbike 5 mins
Foam roll/mobility
Total 25 mins/11-ish miles on airbike
3 Likes
18 Dec 2024
A. Squat
45 x 10
135 2x5
185 x 3
225 2x2
245 x 4 (1-rep PR from last week)
B. Deadlift
135 x 5
185 x 5
205 x 5
235 x 5
C1. Dip 50 total bodyweight
C2. DB row 100 total/arm 50lbs
D. Band neck flexion 100 total
3 Likes
19 Dec 2024
Unfortunately got called into work tonight for the snow that’s coming. Had to skip the airbike work today so I could get some sleep in before my night shift. Just did about 15 minutes of foam rolling and mobility stuff today instead.
3 Likes
20 Dec 2024
A. KB swing 5x10 24kg
B. Snatch grip high pull
135 x 5
155 x 7 (1-rep PR from last week)
135 3x5
C. Squat
135 2x5
155 x 5
165 x 15
D1. Seated DB press 3x5 50lbs/hand
D2. Pullup 12 total bodyweight, 20 total band assisted
E1. Neck harness 100 total 5lbs
E2. Band pullapart 100 total
E3. Fatgripz pullup hang 5 sets
G. Wrist roller 2 sets each direction 10lbs
3 Likes
22 Dec 2024
A. Squat
135 2x5
185 x 5
205 x 5
230 x 5
B. Hang snatch grip high pull
135 2x10 (20 total reps/2 rep PR from last week)
C. Seated DB press 50lbs/hand
1x5 warmup
1 x 16 (1-rep PR from last week)
D1. Fat bar curl 100 total 45lbs
D2. Neck harness 100 total 5lbs
D3. Band pullapart 100 total
3 Likes
6 Jan 25
I’m back, had to pull the plug on the beach body challenge before Christmas, too many night shifts in a row really messed up my sleep (was only getting about 2 hours/night) so I really just needed to rest instead of train. I think it did me some good so although I was a bit disappointed in myself for not finishing the 3rd week of beach body I think I made the right call.
Did my first workout of the 10,000 swing challenge today. I’ll be trying to follow an animal-based diet as closely as I can for the month of January. Animal-based is essentially just ruminant animal meat/organs (cow, bison, lamb, elk) diary, eggs and fruit. Similar to paleo but more focused on eating grass fed/pasture raised stuff whenever possible. It is a bit pricey compared to my usual grocery shops but I’m trying to stick as close to it as I can for this month at least.
Starting weight 220lbs
First workout:
4 rounds:
10-15-25-50 KB swings 24kg
After sets of 10/15/25: Goblet squat 1-2-3 50lbs
After set of 50: lunge + rotation stretch
The sets of 50 are tough, on the 3rd and 4th round I broke them up to 2x25 to save my grip a bit.
Took me 41 minutes including the last bit of stretching at the end.
Total swings: 400/10,000
I’m planning on doing 400 swings per day for 25 days straight to hit the total, I think it’ll be a bit easier for me to do it this way with how unpredictable my work schedule can be.
5 Likes
Hell yeah brother! This is exciting. Animal based and 10k swing challenge: total recipe for transformation.
2 Likes
Appreciate it man, a transformation is certainly the plan!
7 Jan 2025
4 rounds:
10-15-25-50 swings 24kg
After 10/15/25 sets: 2-3-5 Dip
After sets of 50: deep lunge stretch on staircase
Took 38 minutes today
Bit of damage on my left hand after the second day, it’s manageable for now.
Total swings 800/10,000
Food for today:
During workout 50g HBCD, 5g creatine
Post workout 30g whey, 30g Micellar casein
Breakfast Greek yogurt, raspberries, blueberries, banana
Lunch 6 eggs, some Parmesan, 4 bacon
Dinner ground beef, cheddar, sour cream
Probably won’t log my food here every day but just wanted to give an idea of what I’m eating.
6 Likes