bench 185 x 5 x 5
knee rehab, 4 x 15 thrusts
neutral pull ups, 3 x 3, gg
gob squat 25 x 2 x 5, x 15
DL 235 x 6, think it may be a grip issue. Still going double overhand, will try chalk next time. Could also be adjusting to shoes.
OHP 135 x 3 x 5
knee rehab
gob squat 30 x 2 x 5, x 15
kb face pull 10 x 5 x 20
rev lunge 5 dbs x 3 x 8 SS w/
DB rows, 45 x 12, x 2 x 10
weighed in at 228
HEavy Day
Bench 215 w/ double clips x 4, had an extra 5 on 1 side
knee rehab, 5 x 13 thrusts, gg
gob squats 30 x 2 x 5, 40 x 15
pull ups 2 x 2, 3 gg
DL 235 x 5, still double overhand, but I think it’s time for chalk.
OHP 145 x 5 x 5, w/ a 10 sec hold
knee rehab ( single thrusts 1 x 14, 3 x 13, 1 x 12
neutral chins 3 x 3, stay (too much bicep)
DL 240 x 2 x 3, x 6 - double overhand w/ chalk
gob squat 40 x 2 x 5, x 15 - the wall squats in the warm up were actually the hardest thing all day.
So I finally got my diet in gear. Clean eating again and new macros!
Non workout (4x/week)
53p
35f
50c
53p
35f
50c
53p
35f
53p
35f
workout (3x/week)
53p
38f
17c
53p
38f
50c
Pre
53p
19f
133c
Post
53p
2f
133c
I did weight x 13 for calories… just a starting place.
bench 165 x 3 x 5
knee rehab, 5 x 15 thrusts
gob squat 45 x 2 x 5, x 15
bentover rows 115 x 2 x 5, x 12
rev lunges 5 x 3 x 10
kb swing 30 x 25
neutral hang x 60s
kb swing 30 x 25
OHP 165 x 4 w/ 30s hold, and resetting
knee rehab, 5 x 15 single thrusts
DL 245 x 5
gob squat 50 x 2 x 5, x 15
Bench 185 x 5, 190 x 4 x 5
knee rehab, 5 x 16 single thrusts
neutral chins 3 x 3, ready to move up, gg
DL 250 x 2 x 3, x 6
gob squat 60 x 2 x 5, x 15. db’s jump in 10s now.
New measurements, after breakfast
Chest 44.25 ( 1)
waist 40.75 (-.25)
neck 15.25 (-.25)
thighs (r/L) 26.25 ( .75)/ 26.25 ( .5)
calves 15.875 ( .375)/ 16.5 (-/25)
gob squats 70 x 2 x 5, x 15
knee rehab, 5 x 17
OHP 135 x 3 x 5
bentover rows 120 x 2 x 4, x 13
rev. lunges 5 x 4 x 8
kb swings 25 x 25, 30 x 2 x 25, 25 x 25
wide hang, 60s
everything was done in sort of a super set fashion, including warm ups.
Kinda sore and dragging ass today. Been working long hours, so maybe the stress caught up w/ me. Also, stayed up late last night.
knee rehab, 5 x 18 thrusts
squat bar x 2 x 5, x 12, getting to the end of the db’s and need to work on flexibility a bit
Bench 215 x 2, maybe I’m going too heavy on volume days…
pull ups 2, 2, 3, gg
DL 255 x 4, bleh
OHP 135 x 5 x 5
knee rehab, 5 x 19 single thrusts
pull ups, 2 x 3, 4 gg
DL 255 x 2 x 3, x 6
gob squat 80 x 2 x 5, x 15
OHP 145 w/ clips x 6
knee rehab 5 x 20 thrusts
pull ups, 2, 2, 3
DL 255 x 5
squat 45 x 2 x 45, x 15
rev lunge 5 x 4 x 8
measurements
chest 44.25
waist 40.25 (-.5)
Bench 195 x 5 x 5
knee rehab, 4 x 25 single thrusts
neutral chins, 3, 3, 4, gg (stay)
DL 260 x 2 x 3, x 5, last two reps were sloppy w/ back rounding
squat 65 x 2 x 5, x 15
OHP 135 x 3 x 5
knee rehab, but took the day off on thrusts
squat 75 x 2 x 5, x 15
kb swing 30 x 4 x 25, gg
bentover rows 125 x 2 x 5, x 13
rev lunge 5 x 4 x 10
neutral hang 30s, don’t think i waited long enough on the grip.
Bench 215 x 2… reset
double thrusts, 4 x 8, gg
pull ups 3, 2, 2, gg
DL 260 x 3, booo
gob squat 90 x 2 x 5, x 15, could use better form… repeat on next heavy day
OHP 140 x 5 x 5
neutral chin 2 x 3, x 2, gg
squat 80 x 2 x 5, x 15
DL 260 x 4
Must not be eating enough
kb swing 30 x 25
Bench 165 x 3 x 5
kb swing 30 x 25
knee rehab single thrust 4 x 9
squat 85 x 2 x 5, x 15
kb swing 30 x 25
bentover rows 125 x 2 x 5, x 15 ss w/
rev. lunge 5 x 4 x 12
kb swing 30 x 25
wide grip hang x 70s
kb swing 25 x 25
OHP 150 x 5
knee rehab, 4 x 10 thrusts
pull ups, 3, 2, 2, gg… should have gone for a 3rd on set 3
kb swing 30 x 25
DL 260 x 2 x 3, x 5
lat pull down machine 110 x 4 x 8
squat 90 x 2 x 5, x 15
kb swing 30 x 25
Bench 170 x 5 x 5
knee rehab, double thrusts 4 x 11
neutral chins, 3, 3, 4, gg
DL 265 x 2 x 3, x 6 … second day doing 3x3 and moved up easily. I’m either doing too much on my light days or my warm up on my 1x5 day is insufficient
gob squats 80 x 2 x 5, x 15
OHP 135 x 3 x 5
single thrusts 4 x 9
squats 95 x 2 x5, x 15
rev. lunge 10 x 3 x 8
bentover rows 130 x 2 x 5, x 15
bench 195 x 5
double thrust 4 x 12
pull up 3, 2, 2 gg
DL 260 x 5
squat 100 x 2 x 5, x 15