Push 2
squat press
320 x 5 x 20
3/4 INc DB press
55 x 2 x 10
60 x 2 x 10
up
Decline BB
90 x 1 x 12
95 x 2 x 12
stay
PEc deck
30 x 3 x 15
easy
DB PRess
40 x 10
45 x 6
35 x 6
MF!
db supine roll
70 x 3 x 8
bentover lat
12.5 x 2 x 15
15 x 2 x 15
lat machine
7.5 x 3 x 25
stay
v-grip
100 x 2 x 12
110 x 1 x 12
stay
lying db ext
25, 10, 15
playing around w/ this… left tri is MUCH weaker.
Weighed in at 233. Haven’t baselined yet, but could be from increased salt from pretzels yesterday. Unless I have a significant drop tomorrow, I need to cut my skipload.
Seated leg curls
60 x 2 x 12
70 x 2 x 12
DL
205 x 1 x 5
Good form… treat it as 2 different movements
3/4 SLDL
85 x 2 x 10
BB Row
100 x 3 x 10
105 x 1 x 10
Chindown
level 12 x 2 x 12
12 x 1 x 10
I’m thinking level 12 is not 120… felt heavy
DM shrug
70 x 3 x 10
preacher curl
I don’t know how much an EZ bar weighs, but
10 x 1 x 12
30 x 1 x 12
30 x 1 x 11
first time ever doing this
Reverse EZ
5 clips x 4 x 15
bent knee raise
12, 14
ind. calves
10 x 3 x 8-10ish
weighed in at 231, so the salt must have played a role… keeping skipload at 5 hours
some new Pro at the gym today… must be in a bulking phase 'cause my first impression was “that’s a big dude who’s pretty round”
30 min. session of HIIT yesterday, followed by 30 min. easy bike ride. Don’t quite feel i got intense enough, though, as I think the bike messes w/ my knee (too small).
Load day, weighed in at 230.
Arms (L/R)
14.25, 14.25
Chest
44.5
legs
25.25, 24.25
calves
16.75, 16
neck
15.25
Push 1
lunge
0 x 8,12
felt better after… I’m convinced that my small bike is the cause of my knee troubles. I need to stay in high gears and take it easy.
squat
175 x 3 x 5
good weight… heavy enough to be work, but light enough on back and knee… felt good
leg ext
50 x 2 x 15
flat db
55 x 10
60 x 3 x 10
up
inc bb
140 x 3 x 8
stay
side lat
12.5 x 2 x 10
15 x 2 x 10
full rom on set 2
stay
reverse pec deck
60 x 3 x 10
up
rope pushdown
60 x 3 x 15
SS
ass dips
50 x 2 x 3
40 x 1 x 3
seated calves
400 x 2 x 12, 1 x 10
outside of the foot down. drop weight and reps
bent knee raise
2 x 14
Pull 1
lying leg curls
70 x 2 x 12
80 x 2 x 12
reverse hyper
20,30,40 x 10
do straight sets w/ 40 next time.
I hold it at the top
db row
40 x 4 x 10
up
lT PULLdown
11 x 3 x 12
chest supporte drows
35 x 3 x 10
up
bb shrug
115 x 3 x 15
deep ROM
hammer curls
15 x 3 x 10
20 x 1 x 10
stay
bb curl
40 x 3 x 10
stay
ind. calves
10 x 3 x 8
weighed in just over 230 for some wEIRD reaSON
have been sleeping great lately… could be the cooler weather or could be the multi vitamin i’m now taking… also, the weight has come off quickly… I baselined within a day or 2 (normaly takes 4) and weighed in at 227.5 today, that’s 1.5 down w/ 2 days left in the week.
HIIT and 2 x 14 leg rAISES yesterday
push 1
leg press
345 x 5 x 20
finally feeling heavy. I don’t have to ‘catch’ it any more at the top. Though, knee was feeling iffy after, so i’m going to have to slow progression to 10 lbs/week.
3/4 Inc DB
55 x 1 x 10
60 x 3 x 10
stay
Decline BB
90 x 2 x 12
95 x 1 x 12
stay
pec deck
30 x 2 x 15
35 x 1 x 15
db press
40 x 10
45 x 10
not ugly, but stay
db supine roll
70 x 3 x 10
stay
bentover lat raise
12.5 x 1 x 15
15 x 3 x 15
lAt machine
7.5 x 3 x 25
may be reDY TO mov eup
v-grip
100 x 12
110 x 12
db lying tri ext
keep 10’s across next time for 4 x 12
ind. donkey calves
10,20,30 x 8
really felt the stretch.
Still getting my 8 hours
Pull 2
seated curls
60 x 1 x 12
70 x 3 x 12
DL
215 x 1 x 5
easy. didn’t really pay attention to shoulder placement, but I think I was further back. When I conciously put my shoulders in front of the bar, I can feel my lats a lot more. Didn’t feel them get hit that hard at all today.
3/4 DB SLDL
80 x 1 x 10
85 x 2 x 10
Bb row
100 x 2 x 10
105 x 2 x 10
chindown
11 x 2 x 12
12 x 1 x 12
db shrug
70 x 3 x 10
ez preacher curl
25 added x 3 x 12
reverse ez curl
5 x 3 x 15
7.5 x 1 x 15
bent knee raise
2 x 15
walk 4 mph, 3 incline, 44’
Welcome… I used to be a DC cat myself (NoVA years ago, Trinidad and Tenleytown recently).
HIIT yesterday and some short “loaded” bike rides… basically riding home w/ 40-50 lbs of meat, veggies and junk food for today.
load day
weighed in at 227. Changing up my routine tomorrow to LPP just because I’m sick of push/pull.
Measurements mid load… full as shit.
neck 15.625
arms (l/r)
14.125, 14.5
waist
41.5
legs
25.25 (i think26), 25
chest
44.5
Weighed in at 229 today… not as much gain as usual, which is weird, since I gave myself and extra half hour on my load.
Staying w/ push/pull… though I like the lifts, sets, and reps on LPP, I noticed that I wouldn’t be working my legs as frequently.
Push1
felt groggy and tired, but strength seemed ok… lacking some intensity
lunge
15 x 2 x 10
squat
185 x 3 x 5
knee felt iffy at first, but fine by the end
leg ext
50 x 15
55 x 15
flat db
60 x 4 x 10
could move up, but staying to work on my other lifts
inc BB
140 x 2 x 8
135 x 1 x 7
side lat raise
12.5 x 2 x 10
15 x 2 x 10
full ROM on set 2
stay
reverse pec deck
60 x 2 x 10
70 x 1 x 10
60 x 1 x 10
rope pushd
60 x 3 x 15
SS
ass. dips
50 x 3
40 x 2 x 3
elbows flared a bit
ind. donkey calf raise
30 x 3 x 10
more stretch than anyhting… continue ramping
bent knee raise
2 x 15, 1 x 5
Weighed in at 232… which tells me I must have messed up yesterday and probably weighed 237.
Pull 1
lying leg curls
70 x 1 x 12
80 x 3 x 12
reverse hypers
40 added x 3 x 10
db row
40 x 3 x 10
45 x 1 x 10
stay
pulldown
110 x 2 x 12
120 x 1 x 14
chest db rows
35 x 2 x 10
40 x 1 x 10
bb shrug
115 x 3 x 15
up
hammer curls
15 x 4 x 10
felt pump early for whatever reason
bb curl
40 x 3 x 10
walk 4.0, 3 percent, 45’
Weighed in at 229.5
Push 2
leg press
360 x 5 x 20
knee felt fine
3/4 Inc DB
55 x 10
60 x 3 x 10
up
Decline
90 x 2 x 12
95 x 1 x 12
stay
Pec Deck
30 x 15
30 x 2 x 15
up
DB press
40,45 x 10
up
bentover lat
15 x 4 x 15
stay
lat machine
7.5 x 3 x 25
up
v grip push
100 x 2 x 12
110 x 12
lying db ext
10 x 4 x 12
up
seated ind. calves
25 added x 3 x 8
can’t go heavy on these because of the knee
walked 45 min… flat tire
Pull 2
seated curls
70 x 4 x 12
stay
DL
225 x 5
couple bad reps w/ butt too high, but I fixed it
3/4 DB sldl
85 x 3 x 10
Bb row
100 x 10
105 x 3 x 10
chindown
110 x 12
120 x 12
120 x 14
db shrug
70 x 3 x 10
preacher curl
30, 40, 60 x 12
maybe do straight 50s next time
ez reverse
5 w/ clips x 2 x 15
7.5 x 2 x 15
bent knee raise
2 x 15, 1 x 7
weighed in at 227.5. baselined too late and going to have to cut my skipload again.
Some HIIT yesterday and weighed in at 226.5, but today weighed in at 228.5, so I guess the holiday caught up w/ me… I didn’t count everything, but I really didn’t got overboard. I had about 7 oz of pork, 6 oz of chicken breasts, 2 scoops of stuffing (I figure about 2 slices of bread worth), a sweet potato, some collard greens, 1/2 cup rice, and and fats (oil for cooking, little butter, etc).
So, I’m limiting my skipload to 4 hours this time and not bothering w/ pics, assuming I already replenished some glycogen.
This also opened my eyes to the holidays. That being said, I was going to stick w/ my current program and adjust diet to slow it down to 1/lb a week. Given this delay, and the delay that xmas/nye will likely bring, I’m going to stay full steam until I get within a pound or two and I am going to switch up my routine to a legs, push pull… though I may incorporate squatting or DLing into one of my P days.
Weighed in at 232. First all leg day… ever.
legs
walk
4 mph, 3 incline, 15’
dynamic warmup/stretching
lying curls
80 x 4 x 12
80 x 25 partials
squat
190 x 3 x 5
135 x 10
145 x 10
95 x 1 x 25
95’s were breathers
leg press
worked up to 12 plates x 10
leg ext
40 x 15, dropped to 35 x 5
35 x 10, dropped to 30 x 5
individual, 1 sec hold
isometric lying leg curl
50 x 1 min
DB SLDL
60 x 3 x 12
holding the DBs out instead of in like an RDL
walk
4 mph, 3 incline, 30 ’
229.9
Really enjoying the new work out… just wish there was an OHP in there somewhere.
Push
Flat DB press
40 x 15
45 x 12
50 x 10
55 x 8
65 x 6
shoulder felt iffy on the last set… staying
Inc BB press
135 x 4 x 6
BB Bench
145 x 6 x 3
20 second rest
not quite as explosive as I’d like… may come down
Inc Low cable cross over
2 x 15
3 x 15
2 x 15
didn’t hold… straight sets of 2 next time, but different station
Rear delt fly machine
25 x 3 x 15
1 sec holds
BB front raise
30 x 3 x 12
SS w/
DB lat raise
10 x 3 x 12
stay
rope pushdown
60 x 4 x 12
ass. dips
40 x 2 x 3
40 x 10
donkey ind. calf raises
30 x 3 x 12
bent knee raise
2 x 15, 1 x 9
228.5, still haven’t baselined, booo. I’ve begun keeping my food log again to keep me honest. I’m really trying to hit my goal weight of 220 by xmas.
Pull
walk, 3.6, 7 percent, 15’
DB Deadstop Rows
45,50,55 x 10
55 x 15 immediately following last set
up
Smith BB Row
115 x 4 x 6, 1 sec hold
couldn’t quite bendover enough to fully stretch
up
Lat pull down
100,110 x 8, wide grip
110, 120 x 8 med. grip
120, 130 x 8 close neutral grip
up, no pauses
DB pullover
15, 20, 25, x 15
up
1.5 BB curl
30 x 3 x 8
Machine preacher
30 x 12
25 x 3 x 12
1 sec holds
DB hammer
15 x 15
15 x 12
hyper extensions
2 x 20
bent knee raise
2 x 15, 1 x 10
walk
3.6, 7 percent, 30’
227.5
Legs
Much easier than last time, but squats were tough… might be getting to the end of getting stronger w/ out eating more
seated leg curls
70 x 4 x 12
70 x 25 partials
stay
squat
195 x 3 x 5
135 x 10
145 x 10
95 x 25
195 felt heavy in the back, but 95 was a lot easier
leg press
up to 13 plates x 10
ind. leg ext
35 x 20
30 x 15, dropped to 25 x 5
iso lying curl
60 x 1 min.
DB SLDL
60 x 2 x 12
65 x 1 x 12
ind. seated calves
25 added x 3 x 10
don’t move up
HIIT yesterday and weighed in at 226.5, cut my sprints to 5 x 30s instead of 6 because the knee rehab jogging is getting more intense. I also biked a bunch for errands… flat and easy, so the equivalent of walking as far as I’m concerned.
Today, weighed in at 225, which is good, because I’m still losing… I thought I might be stalling out. I’ll retain cardio at 2 HIIT and 2 walks this week.
Measurements
preload
neck 15.5
chest 43.75
arms 14.75, 14.5
waist 40.5
thighs 26, 25
calves 16.5, 15.75
arms are coming along, but still can’t get my calves close.
Push
lunges
15 x 2 x 12
squat
200 x 3 x 5
leg ext
50 x 15
55 x 15
flat db chest
60 x 4 x 12
stay
inc BB
140 x 8
140 x 6
135 x 6
side lat raise
12.5 x 2 x 10
15 x 2 x 10
full ROM set 2
rev. pec deck
50 x 15
60 x 2 x 15
rope pushdown
60 x 3 x 15
SS w/
ass. dips
40 x 3 x 3
ind. donkey calves
30 x 3 x 12
bent knee raise
2 x 15, 1 x 11
weighed in at 230