15 min bike
Bench
205 x 1 x 4
barely racked it on the 5th rep, but PR.
Was actually thinking before how I have been going too hard on the program and that it’s prolly going to catch up w/ me… it did.
Reverse Hyper
180 x 3 x 9
PR, but who cares? It’s assistance
DB suppine roll
45 x 3 x 12
Flat knee raise,
2 x 31
1 x 30 glut bridge leg extension
light knee rehab
food
breakfast
protein shake
granny smith apple
2 cups farina
fishoil
pre workout
protein shake
post workout meal
plate 1
fried beef
a little sweet potatoes
a little salad
a little tofu
some steamed cauliflower
plate 2
pork loin
1/4 steamed cauliflower/carrots
1/4 sauteed cabbage
a little cottage cheese
plate 3
salad w/ 2 chicken breasts, cheese, olives, chili
1/2 grapefruit
Weighed in at 246.5 pre food, post piss, post workout… pretty much my original weight, but hitting PRs, so i’ll take it.
Hmm, guess last post didn’t get up.
OHP
170 x 5 x 3
PR
Assisted GHR
3 x 6
PR
Ind Pull down
212.5 x 3 x 1.5
PR
Bench
175 x 3 x 5
alternating w/ bentover rows up to 135
RDL
215 x 2 x 9
PR!
glue bridge knee extension
1 x 20
1 x 10
knee rehab… knee is killing me. no PT for over a week.
Food
breakfast
2 cups melon, strawberries
1 cup sweetened yogurt
1/8 cup peanutbutter
snack
20 almonds
pre workout snack
1 small breaded chicken breast
protein shake
post workout meal
plate 1
1/2 baked boneless chicken thighs
streamed brocolli
bbq chicken wings
plate 2
1/3 baked boneless chicken thighs
steamed brocolli
braised cabbage
1/4 cup turkey salad
squash and green beans
weighed in at 245.6 post workout, pre piss, pre food
OHP
175 x 2 x 0
115 x 1 x 5
knee rehab
DB supine roll
50 x 3 x 8
ind. chin down
227 x 1 x 0
220 x 2 x 1.5
flat knee raise
31,32
glute bridge leg extension
30
Feeling great today!
Weird cause I didn’t eat that much, but it was more carb heavy.
Bench
195 x 5 x 5
PR!
Knee Rehab
Assisted GHR
6, 7, 10
PR!
INd. Pull down
220 x 3 x 1.5
PR!
Flat knee raises
32, 33
glute bridge leg extension
30
OHP
175 x 2 x 3,
x 1 x 2, x 1 x 1
PR, I guess. I’ll try this 1 more time if I get to in another week. Other wise, It’s break then Texas method.
Knee rehab
squat
bw x 1 x 5
ball ekt
stretching
Assisted Glute ham raise
3 x 10
PR!
Ind Chin down
227.5 x 3 x 1.5
PR!
DB Suppine roll
50 x 3 x 10
PR!
Bench
205 x 1 x 5
Easy PR!
Bentover Rows
125 x 1 x 9
135 x 3 x 8
Reverse Hyper
180 bar
3 x 6,7,8
OHP
175 x 5 x 3
popped myself in the chin on the 2nd set
PR!
Pulldown
240 x 3 x 1.5
PR!
SLDL
195 x 3 x 9
First time doing htis
knee rehab
bw squats 3 x 10
flaT knee raise
33, 24… just didn’t have it
glute bridge knee ext
30
Bench
180 x 3 x 5
went a little heavier because I had a couple days off and will have the next couple off
alternated w/ bentover rows up to 135
Chin-up
3 x 1.5
PR! First ever Chin-up! I kipped just slightly on the last set. well, all i really did was bring my legs forward
db suppine roll
50 x 3 x 12
back extension machine
19 x 5 x 10
i have no idea what 19 is, but it’s the heaviest it went. i should have just done good mornings
OHP
180 x 2 x 3,1
165 x 1 x 4
was going for 5 x 3, bur felt that CNS max out feeling… which wasn’t surprising
RDL
215 x 3 x 9
PR!
Was actually supposed to do 2 x 10, but didn’t refer to my routine til too late.
Inverted rows
3 x 5
Knee Rehab
bw lunges 3 x 10, alternating 5 on each leg
leg extension 20 x 3 x 5
wall squats 2 x 10
stretches
Flat knee raise
1 x 24… i just was not feeling it. I need to take some time off and recover my abs.
Back to my old gym after several months… it’s nice to be able to sweat again (no AC). Also coming back after some traveling/partying as well as some fighting that left me with a tender right thumb that’s messing w/ my grip.
After all that, I weighed in at 257 mid workout, but pre shit (I had an entire chicken a couple hours earlier), so it looks like I gained a couple w/ my partying. I’ll be stepping up the walking. I was also kind of sore after overnight bus rides and hauling luggage through several cities.
Bench
200 x 5 x 5
PR!
Thumb bothered me throughout.
Alternated w/ bentover rows up to 135.
Pulldown
245 x 1 x 1.5
1 miss and 1 eccentric
This felt a lot heavier than it should have, considering I’m chinning BW now.
Knee Rehab
2 x 15 wall squats
10 x 4 x 5 goblet squats
25 x 3 x 5 knee extensions
SLDL
195 x 1 x 10
185 x 1 x 11
I didn’t feel my form was right, so I decided to cut it short. I was still kinda groggy from traveling and feeling it in my back. On top of that, my shoulder felt stressed from benching.
Back extension
0 x 1 x 10
25 x 1 x 10
Feeling pretty lackluster today from the volume the other day… probably could have carbed up before or after, but ah well.
OHP
180 x 1 x 2
Felt I had nothing, and calld it quits… pyramided down a bit to at east get a little volume in
Knee
Lunges
2 x 15, each leg, alternating every 5
Leg curls
170 x 4 x 3
working up very slowly to get my volume in
Inverted Row, chin grip
just below waist, 3 x 5
Tried some DB suppine rolls, but dropped it on the first rep w/ both hands… left because I’m tired, right because it’s injured. Going to take an extra rest day to help heal up before going for a PR on bench
Shitty night of sleep… fell asleep at 7:30 to wake up at 9 and not get back to sleep until 3… up at 8:30.
Breakfast
10" whole wheat tortilla w/ peanut butter and 3 strips crispy bacon
3-4 scrambled eggs
Bench
210 x 1 x 4
missed the last rep, which isn’t that big of a deal since my intensity is still 10 lbs ahead of my volume
Thumb was bothering me by this attempt
knee
goblet squats
15 x 4 x 5
leg curls (back was feeling shitty, so no RDLs)
170 x 5 x 3
Knee extension
30 x 3 x 5
Chin-ups
3 x 1.5
brought my legs forward every set
held mid way for a while on the last set
DB supine roll
55 x 3 x 8
Had 1/2 cliff bar before supine rolls because I was so hungry and low energy. After workout, I had the other half and a protein shake.
1/2 later, I had lunch
1.25 large roasted chicken breast
2-3 cups braised kale and collards
a little cornbread w/ butter
Off of 5 hours sleep
100 yd jog
didn’t feel the same, but then again, I haven’t ran in a while… we’ll see how I feel tomorrow.
Knee
Squats
20 x 4 x 5
lunges
bw x 2 x 15
knee extension
35 x 3 x 5
OHP
180 x 1 x 3, 1 x 1
RDL
205 x 1 x 6
warmed up and felt my form was shitty and lower back was bugging me, so I called it quits
Inverted Row
Just above waist, 5 x 5
What are you weighing in at now?
Guess my last reply didn’t stick, but I had a light day involving something like
Bench
185 x 3 x5
and a couple chins and knee rehab.
Since then, I took about a week and a half off to do some traveling out West with some very limited knee rehab and walking my only exercise. I stayed up late, drank, and ate. I didn’t eat horrible, but more carbs, less protein, and even had some cake and stuff at a wedding.
Surprisingly, I didn’t gain much; I weighed in at 254 today. However, I did lose some strength, as today was my volume day and had trouble with the weights. I’m also having trouble adjusting back to a normal sleeping schedule. I woke up at 1:00 am and never got back to sleep. Back was also a bit jacked up from all the sitting on planes and carrying bags. Today…
Bench
200 x 1 x 2
Struggling!
185 x 4 x 5
Even this felt heavy
135 x 1 x 9
Did a backoff set just to get the volume in, in case the weakness is due to being tired more than anything.
Knee
goblet squat, 25 x 4 x 5
lunge 2 x 15 each
extension, 40 x 3 x 5 each
curl, 170 x 6 x 3
Inverted row, just above waist
4 x 5
Too sleepy to do anything else. Hopefully the lost strength on bench is lack of sleep more than anyhting.
OHP
160 x 3 x 5
Supposed to be a light day @ 140, but stupidly miscalced the weight. Hoping it doesn’t affect my intensity bench.
Knee
goblet squat 30 x 4 x 5
lunge 2 x 16
extension 45 x 3 x 5
curl 170 x 7 x 3
Chinup
3 x 1.5
pretty solid form
flat knee raise
30, 20 30 glute bridge legs
hips/abs got weaker from inconsistency and lack of volume
Wanted to RDL instead of curls, but back is still messing with me. oddly, it seems fine once i get it warmed up and start lifting. If anyone knows what’s up with this, let me know.
Intensity Day, mildly drunk from night before
Bench
200 x 1 x 5
Had a couple more reps in, so I guess I didn’t lose as much strength as I thought, and sleep was a big factor.
Knee
lunge 2 x 16 each
goblet squat 35 x 3 x 5, 40 x 1 x 5
extension 50 x 3 x 5, each
RDL
165 x 10
185 x 2 x 10
back was buggin me still, so went light, but it felt fine during the workout
Assisted Pull-ups
10lb, 2 x 1.5
missed the 3rd attempt
DB suppine roll
50 x 3 x 12
weighed in at 251.5 post workout, small shat prior to workout
Volume Day
knee was bothering me because of an unplanned sprint the night before
OHP
150 x 4 x 5
150 x 1 x 4
missed last rep 
Knee
goblet squat 40 x 4 x 5
extension
55 x 3 x 5
Pull-up
3 x 1.5
PR!
back extension
10 x 5 x 10
Light Day
Bench
165 x 3 x 5
Knee
lunge 2 x 15 each
back squat bar x 3 x 5
extension 55 x 3 x 5
knee was bugging me bit during the workout, but now it feels fine. granted, i’m drunk… we’ll see how I feel tomorrow.
RDL
195 x 2 x 11
Neutral chin
1 partial
just to get another aNGLED pull in… felt weird and was pretty tired after the RDLs
Weighed in at 251. post workout