face pull 20 x 3 x 20
squat 180 x 2 x 5, x 14, trouble getting glutes to fire the same
DL 125 x 3 x 3
OHP 135 x 2 x 5, x 7
pulldown 150 x 3 x 7, heaVY
bb curl 45 x 3 x 12
walk 3.6, 2.5, 37’
Weighing it at 212 after my carb load a few days ago. It was an all day load, but nothing crazy. Junk was limited to a few bowls of cereal, whole grain waffles and syrup, a small bowl of cobbler, imitation cheese and crackers, and some nutellaish sandwiches.
Today
squat 185 x 2 x 5, x 14, I feel I track better if I hinge at the hips before the knee. It helps me keep a more neutral spine as opposed to going into hyperextension. I also brought in my feet a tad today, the way I used to. I squat high bar.
leg pres 10 plates x 4 x 20, not doing this anymore
bench 200 x 3 x 5, I think some guy was filming me on my last set. I could have used more leg drive. 15 lbs short of my all time PR and I haven’t even needed to reset yet.
DL 135 x 3 x 3, felt good except for the first rep of each set
neutral pulldown 150 x 2 x 7, 160 x 7, shorter rest, easy machine
rope tri ext 60 x 3 x 15
f walks 100 ea and both x 60 something steps
I guess Nitro from American Gladiators was at my gym today.
weighed inat about 210.5, so I ate a few more carbs periworkout than normal
squat 190 x 2 x 5, x 14, left shoulder bugged me a bit, but it felt like I just slept on it wrong
OHP 137.5 x 2 x 5, x 7
DL 135 x 5
RDL 150 x 10, 155 x10, form was off at first, too much back
rev pec deck. doing some chins tomorrow for conditioning, so I wanted to give grip a break. I think I’m going to cut out all the horizontal rows, except RDLs (if that counts) and face pulls. MY DL is getting high enough where that works the upper back enough.
db curl 17.5 x 3 x 10, 20 x 10
SS w/
standing calf raise 7 x 3 x 12, wide
Conditioning day
10-15 min. jog
3 pull ups
15yd sprint w/ 4 tire throws and some carries, 15yd jog
2 pull ups
15yd sprint w/ 4 tire throws and some carries, 15yd jog
1 pull up
15yd sprint w/ 4 tire throws and some carries, 15yd jog
5 jumps and walkoffs
3 chin ups
15yd sprint w/ 4 tire throws and some carries, 15yd jog
2 chin ups
15yd sprint w/ 4 tire throws and some carries, 15yd jog
1 chin up
15yd sprint w/ 4 tire throws and some carries, 15yd jog
25 min. walk
Not quite recovered from the conditioning.
squat 195 x 2 x 5, x 12
leg ext 75 x 15, 80 x 15
DL 140 x 2 x 3, 145 x 3
Bench 205 x 5,4,4
neutral pulldown 160 x 6, x 5, 150 x 6, heavy machine
f-walks 100 x 65ish steps each, 100 x 45ish steps both
lying tri ext 15 x 2 x 12, 20 x 12
long workout… I think I need to start removing some stuff
walk 3.6, 3 percent, 17’
face pull 20 x 3 x 20
squat 200 x 2 x 5, x 13, went too deep or 13 is too much, but ended up leaning forward too much. Had someone check my depth today and they said I was going below parallel
OHP 140 x 2 x 5, x 6, 4s hold last rep
DL 145 x 5
RDL 155 x 4 x 10
BB curl 45 x 3 x 12
walk 3.6, 3 percent, 20’
New macros, trading pro for carbs and removing a meal
Training days
Meal 1 : pre: 55p, 60c, 35f
Meal 2 : POST: 55p, 60c
Meal 3 : 55p, 13c, 37f
Meal 4 : 55p, 41f
Off days
Meal 1 : 55p, 30c, 25f
Meal 2 : 50p, 40f
Meal 3 : 55p, 25c, 24f
Meal 4 : 50p, 40f
Weighed in at 214, which is surprisingly high. I think it’s the adjustment in meals (not being able to eyeball it correctly) and I’ve been eating a lot of pork steaks, which I’m not quite sure of the p/f ratio.
walk 3.6, 2.5, 17’
Squat 205 x 2 x 5, x 8 back was not feeling it at all. Which is weird because, aside from the last rep last time, my knee and back felt great. IT could be the different rack or face pulls in the warmup. Either way, I’ll try both next time. Also, front squatting next time because I’m cutting my 2 days of rest to 1 and the back could use the break.
knee ext 80 x 2 x 15, up
bench 205 x 4,4,3 I think this is mental. 200 shot up. I also think it’s the bar and getting my grip right. Either way, I’ve got 1 more shot
DL 155 x 3 x 3 hips shot up on the first rep of each set
chin down 150 x 6, 160 x 2 x 6, 10 min. walking 3.6, 2.5 between each set
walk 3.6, 2.5, 20’
Weighed in at 213ish today, which is good because I was up to 215 yesterday… don’t know if it was the adjustment in meal frequency or my inability to eyeball it… Since the adjustment, I’m almost always full.
yesterday did 3 x 23 bent knee raises and about and hour of stretching and mobility work.
Today was supposed to be a rest day, but I’m taking advantage of some upcoming time off.
walk 3.7, 2.5, 17’
OHP 142.5 x 2 x 5, x 6…maybe could have ground out another rep, but help the last rep for 4s instead. Did a good job hyping myself up on the last set
bent leg curl 60 x 3 x 12, too heavy
Front squat 115 x 5, 120 x 5, 125 x 8, trying this out to give my back a bit of a break.
DL 160 x 5
neutral pulldown 150 x 3 x 6, heavy machine
walk 3.7, 2.5, 10’
rope pushdown 60 x 3 x 15
walk 3.7, 2.5, 10’
Back up to 215… I’m hesitant to cut because I’m cutting in a few days… even bumped up my carbs a bit today because I’ll be pretty low carb for a week or so.
bench 205 x 4, 3, 4… pretty upset I missed this. 3rd time
squat 210 x 2 x 5, x 8, transitioning into a hybrid high/low bar. I need to focus more on glutes
DL 160 x 3, 165 x 2 x 3
Pulldown 150, 160, 150 x 6
SS w/
leg ext 80, 85 x 15
db curl 17.5 x 2 x 10, 20 x 2 x 10
f-walk 110 ea, 110 both x 30-35 steps, PR
had this song stuck in my head
Up round 216.5. I got some good news yesterday and ended up celebrating. Couple that w/ a bit a of a carb up, and there we go. Nothing too crazy, some more carbs periworkout, some sushi, a couple light beers, a couple rice cakes, an apple and a spoonful of nutella.
Sore today… looking forward to some rest from the gym after tomorrow.
Long work out today… but I finally get a break.
20 min walk, 3 percent, 3.7
Squat 215 x 2 x 5, x 8… this took a lot out of me. My right erector feels off and is even worse the more I engage the glutes.
OHP 145 x 2 x 5, x 6… 10s hold on last rep
DL 170 x 5
RDL 155 x 3 x 10, 160 x 10
Dips 2 x 10, 1 x 9… just couldn’t get that last rep
SS w/
donkey calves
8 x 2 x 10, x 12, wide
neutral pull down 150 x 6, 160 x 6, 160 x 8, light machine
SS w/
5 min. walk, 3.7 mph, 3 percent
Still sore this morning, but back was feeling better. Weighed 215, so knocking out 5g protein/day… not much… may reduce fat, but not touching carbs. Woke up early, hot, and hungry for some reason.
Went for a light jog and did some conditioning:
total, something like
30 min. walk
10-15 min. jog
pull ups 3, 2, 1
chin ups 3,2, 1, 2, 3
13 box jumps
2 x 12 log squats
tire throws
several 10-15 yd sprints, basically acceleration work
don’t think I over did it today like I usually do. I missed 1 box jump and I kind of took that as a sign to wrap things up.
back is feeling much better now… ribs feel stretched abit too… i needed to get moving
turns out my gym membership is good for a few more days.
squat 220 x 2 x 5, x 8 adjustments: spread feet a bit more, back to pushing my knees out, pointing knees out more, brought my hands in… the only thing I think did anything was the feet spreading, which I have to be careful w/ my hip. Either way, I think I’m front squatting next time.
bench 180 x 2 x 5, x 10
DL 175 x 5
neutral pulldown 160 x 3 x 5, heavy machine
rev. ez curl 20 x 3 x 15
SS w/
standing calf raise 8 x 3 x 10
OHP 147.5 x 2 x 5, x 6 on a grinder
Front squat 125 x 2 x 5, x 9, back still iffy. I spread my knees more on the last set, which seemed to have helped.
DL 180 x 3 x 3
RDL 155 x 2 x 10, 160 x 2 x 10
db hammer curl 15 x 12, 20 x 3 x 12
SS w/
seated calf raise 80 x 3 x 10
still holding on around 215
Squat 225 x 2 x 5, x 9, first set felt lousy the last 2 felt a lot better. Adopting a slightly wider stance w/ a bit more feet angle.
Bench 185 x 2 x 5, x 7, was going for 10, so that sucked, but I was kind of in a rush, so I cut my rest short and I lost my form a bit on the last set. Also, I was using a different bench that starts a lot lower.
neutral pull down 160, 170, 180 x 5, greasing the groove, light machine
DL 185 x 5
dips 10, 5, these were tough and I was in a rush so I could bike home before sunset.
Weighed in at 218 today after a few extra carbs yesterday: 1 cup of rice and some salad dressing. So, I cut 5g p and 5 g f from my workout days, which doesn’t mean much since I’m taking some time off.
I went to planet fitness today. Truth be told, it was nice to be in someplace clean, especially the bathrooms, but it was way too cold. I was wearing a hoodie and a thick t-shirt and was still cold. I don’t know how girls can run around in tanks and yoga pants. I also managed to set off the lunk alarm, haha… I’d probably be disappointed in myself if I hadn’t, though it wasn’t intentional. It did kind of solidify that I’ve moved beyond that since I was using the heaviest DBs.
I did a version of Wendler’s busy hotel template because I’m weaker, I could still use the DBs.
Leg Press 10 plates x 5 x 20
BSSq - 20 DBs x 2 x 8, 25 x 8, first time doing these, but I noticed my right leg wants to cheat a lot more, so I have some sort of imbalance. I should probably do more of these.
Low Incline DB Press 70 x 5, 75 x 5, 75 x 10, set off the alarm dropping these on my last set… or maybe I was grunting too loud
OHP 60 BB x 10, 35 DB x 10, 60 BB x 3 x 10, delts were really pumped… probably the most I’ve had them
DB RDL 70 x 10, 75 x 3 x 10
Smith Rows 45 ea side x 5, 7, 9
F-Walks 75 ea and 75 both x 50 steps, slow
face pulls 20 x 3 x 20
tricep pushdown 60 x 15, 57 x 12
dips x 5
Weighed in at 211/212 today, which is great news because it means by baseline is down there and I was just a bit inflated. I still have a few more days off w/ a conditioning workout, so hopefully back down to 210. Eating a few more carbs periworkout today.
Weight and measurements yesterday
211
chest 42
neck 13
arms 13.5/13.625
waist 38.5
thighs 25.5/25
calves 15.5/15
though, weighed in at 213/214 today.
Conditioning
3 pulls
20 yd sprint
2 pulls
20 yd sprint
1 pull
6 box jumps
2 pulls
20 yd sprint
3 pulls
20 yd sprint
3 chins
2 hand log standing log landmine x 10
2 chins
1 hand kneeling log landmine x 5 ea
1 chin
1 hand lunging log landmine x 5 ea
2 chins
1 hand lunging log landmine x 5 ea
3 chins
1 hand lunging log landmine x 10 ea
2 chins (starting to feel real tired)
BSSQ x 10
No rest for the remaining
1 chin
20 yd sprint
BSSQ x 10
30s bar hang
6 box jumps
BSSq x 10
OHP 147.5 x 2 x 5, x 6
Squat 225 x 2 x 9 - first set was lousy, 2nd was decent, getting stuck mid rep towards the 2nd half of the AMRAP set
Chindown, widish neutal grip - 180 x 3 x 5, light machine
DL 185 x 3 x 3 - had a PLer check my form. Said it was good, but I should pull sumo. I’m tall and long torsod. I’ll get there eventually if I need to.
weighed 213