Measurements this am, cold
Chest 43.25
waist 41
neck 15.5
thighs (r/L) 25.5/25.75
calves 15.5/16.75
bench 195 x 5
ss w/ bentover kb face rows 15 x 5 x 20
ss w/ reverse lunges 10, 8, 8
pull up x 1
OHP 135 x 4 x 5
pull up x 1
kb swing 25 x 13
DL 145 x 12
kb swing 25 x 12
pull up x 1 w/ 40s hang after
walking lunges 2 x 16 steps
OHP 155 w/ clips x 5
neutral chin 1
Bench 175 x 5 x 5
neutral chin 2
kb swings 25 x 2 x 25
DL 155 x 2 x 8
kb swings 25 x 2 x 25
neutral chin 1
Off memory few days ago
bentover db facepulls 1 10lb db x 4-55 x 20
OHP 155 w/ clips x 5
reverse lunges 3 x 10
Bench 175 x 5 x 5
pull ups 3 x 1, greasing
kb swings 25 x 4 x 25
OHP 135 x 3 x 5
DL 165 x 12
wall squats 3 x 5, w/ 30s iso hold on last
weighed in at 228, so no real weight gain over the past month… just got a little softer.
knee rehab
bench 205 x 5
pull ups x 1
reverse lunges 3-4 x 12, greasing groove
pull ups x 1
pull ups x 2
DL 175 x 2 x 8
kb swing 25 x 25
knee rehab
OHP 135 x 5 x 5
neutral chin x 2
DL 185 x 11
neutral chin x 1
bench 135 x 2 x 8
neutral chin x 2
wall squats 2 x 5, x 8
ez bar curl 35 x 18
light day
db bentover facepull 20 x 5 x 20 ss w/
wall slides 2 x 5, 1 x 12
kb swing 25 x 25
pull up x 1
bench 155 x 5, 165 x 5, 95 x 5, ss w/
reverse lunges 4 x 8
pull up x 2
kb swing 25 x 2 x 25
pull up x 1
db lat raise 15 x 2 x 10 (just because)
Lacking sleep
knee rehab greas groove
OHP 165 x 5 on a grinder
wall slides 4 x 5, x 12
neutral chins x 2
Bench 155 x 8, 165 x 2 x 8
neutral chins x 2
DL 195 x 2 x 8
ss w/
kb swing 25 x 4 x 25
neutral chins x 2
bench 180 x 5 x 5
chin ups 3 x 2 (grease groove)
DL 200 x 11, for felt off… too much lower back.
knee rehab
OHP 135 x 3 x 5
bench squat 2 x 5, 1 x 15
reverse lunge 4 x 10
SGHP 95 x 5, 7, 9
seated row 80, 90, 100, 110 x 8
face pull 15 x 5 x 20 ss w/
kb swing 25 x 2 x 25, 30 x 2 x 25
BB hold 315 x 35s
Bench 205 x 5, nice and steady. probably could have ground out a 6th, but didn’t feel confident
pull ups, 2, 1, 2, w/ 5 shrugs after the 1 - greasing the groove
knee rehab, gg
DL 205 x 2 x 8
hanging hold x 50s
OHP 135 x 4 x 5 , 145 x 5
knee rehab
box goblet squats 10 x 2 x 5, x 15 (too much)
neutral chins, 2, 2, 3 ss w/
kb swings 25 x 2 x 25, 30 x 2 x 25 ss w/
reverse lunge 4 x 10 ss w/
seated bentover db rear dealt raises 10 x 3 x 15
Best sleep last night in several days
Bench 165 x 2 x 5, 170 x 5, felt kind of heavy actually
goblet bench squat 15 x 2 x 5, x 12
kb swing 25 x 25
DL 210 x 8 - again, felt heavy
bench supported db row 45 x 3 x 12
kb swing 25 x 3 x 25 ss w/
med ball jumping slams 6, 15, 20 x 8
weighing 230
OHP 170 x 2 x 2
knee rehab
pull ups 3 x 2
gob squats 20 x 2 x 3, 15
rev lunge 4 x 12
Bench 185 x 5 x 5
knee rehab (gg)… single leg hip thrusts @ 3 x 12
neutral chin x 3, 2 (gg)
DL 215 x 2 x 8, first set sucked, 2nd went great
neutral chin x 3
kb swings 25 x 4 x 25 (gg)
bench gob squats 25 x 2 x 5, 15 (gg)
Been rocking out to this all day:
Squeezed in a light day
OHP 135 x 3 x 5
knee rehab, single hip thrust 4 x 8
squats bw x 2 x 5, 15
bench supported db row 45 x 4 x 8
Squeezed in a light day
OHP 135 x 3 x 5
knee rehab, single hip thrust 4 x 8
squats bw x 2 x 5, 15
bench supported db row 45 x 4 x 8
Bench 210 x 5
Pull ups 2 x 2, 3, gg… stay
DL 220 x 10
gob squat 5 x 2 x 5 x 15
weighed in at 232
OHP 145 x 4-5 x 5
knee rehab (4x12 single leg thrusts)
neutral chins 3 x 3
DL 225 x 9
gob squat 10 x 2 x 5, x 15
Real quick light day
Bench 155 x 2 x 5, 165 x 5
knee rehab, single thrusts 3 x 13
gob squat 15 x 2 x 5, 15
bentover rows 135 x 3 x 5
walking lunge 16 steps
reverse lunge 3 x 12 ea
got 10 hours of sleep, but poor performance
OHP 165 x 3
knee rehab, 4 x 14 single hip thrusts
DL 230 x 4-5, 230 x 5
pull ups 3 x 2, gg