Intensity Day
OHP
170 x 1 x 4
115 x 1 x 2 backoff
Missed last rep… MAYBE would have ground it out, but I doubt it. Went a little heavy because I’m not going to be able to hit a 5 RM on OHP for a while.
Knee
Front squat barx3x5
DL barx1x5
knee ext 60 x 3 x 5 eaCH
leg curl 170 x 8 or 9 x 3
Inverted rows
w/ feet on bench x 1 x 5
feet on floor w/ bar just ABOVE waist x 2 x 5
just below waist x 2 x 5
Flat knee rAISE
30,24,20
Volume Day
Took damn near 3 hours
Bench
195x5x5
RDL
195 x 2 x 8, 1 x 7
Missed the last rep because my grip gave out
Knee
lunge 2 x 16 each
goblet squat 50 x 3 x 5
ext 65 x 3 x 5
DB supine roll
5 x 3 x 8
Chin
3 x 1.5
form kind of crappy on last set, but my shoulders and grip were done
Shoulders were sore yesterday and still today… I think I may have over done it a bit.
Light Day
OHP
145 x 3 x 5
Knee
squat 55x3x5
lunge 2x16ea
DL 55x1x5
ext 70x3x5
curl 170x10x3
feeling special after those curls
Pull-up
couple partials and a miss… like i said, my shoulders are struggling.
Back ext
15x5x10
Some chinese dude in the computer lab is buggin out and yelling at the computer. I think he’s playing some game w/ a neighing horse… Oregon Trail?
Intensity Day
Feeling a little worn down form volume day, along with poor recovery from out partying a bit and staying up a bit later than normal. Diet has been fine, though i’ve probably been getting more carbs from drinking/celebrating and a little less veggies.
Bench
210x1x6
PR!
I honestly didn’t even think I’d get 5. I maybe even could have gone for 7 if I really wanted to grind it out and let form fall apart.
RDL
195x3x8
no grip issues… 60-90 seconds rest. I maybe could have gone a little deeper; I was maybe between mid shin and the knee-cap.
knee
squat 65x3x5, went heavy because it’s my last day for a while
lunge 2x8 each. I’ve actually been 2x8 this entire time… oh well.
DL 195x1x5. Tried this. felt… interesting.
ext 75x3x5
Chins
3x1.5
chins haven’t been going up, but my form has been consistently improving w/ less grinding/kipping. went down slow on each of these.
The fact that I was able to PR while feeling kind of run down w/ poor recovery probably tells me I could get away that sort of volume regularly w/ good recovery. though, perhaps maybe not on shoulders.
Been off for a while due to relocation to another state w/out access to a gym. All I’ve done are a few bw squats and 3x10 pushups. The pushups were actually kind of tough because I haven’t done them for so long. I was also moving, so there’s all the lifting involved in that, inlcuding sumo DLs, which I’m not all that great at. Going to try and hit up a gym today or tomorrow.
Volume Day
new gym that’s kinda pricey, but I haven’t lifted in a while, so I needed to bite the bullet.
OHP
135 x 5 x 5
given my miss last time and 10 day break, I went lighter.
RDL
190 x 3 x 7
Knee
squat 55 x 3 x 5
lunge 2 x 8 ea
DL 95 x 1 x 5
ext 70 x 3 x 5 ea
chins 3 x 1.5
flat knee raise
3x25
these were tough
back hyper
15 x 5 x 10
DB supine roll
50 x 3 x 12
I might just go twice a week, since it’s so pricey.
Rest Day
optional in TM, so I didn’t go to the gym and just worked at home
knee
lunge 2x8 ea
squat bwx5x5
pushup
3x10
pull up
3 misses
so I def. lost some strength here.
flat knee raise
2 x 25, 27
Ended up missing a day because new gym is closed on Sunday… plus, it was supposed to be intensity day, so i just had to have a miss.
intensity day
OHP
165 x 1 x 5
Inv. Rows
waist level x 5 x 5
RDL
185 x 3 x 8
Knee
squat 60 x 3 x 5
lunge 2 x 8 ea
DL 115 x 1 x 5
ext 70 x 3 x 5 ea
flat knee raise
27,25,27
DB supine
55 x 3 x 8
1 chin just for the hell of it.
debating whether to cut my day rest to 1 before volume day
weighed in at 354… 
Took the prescribed 2 days off… though, i’ve been pretty inactive because it’s always raining, so no walks.
Volume Day
Bench
195x5x5
BB Rows
135x5x5
Knees
squats 65x5x5 (it’s volume day and I figured I can pull it off until the first deload)
lunge 2x8ea
DL 125x1x5
ext 75x3x5
RDL
185x3x10
back hyper
20x5x10
flat knee raise
3 x 27
Listening to NPR in the weight room w/ the farts
weighed in at 253.5, post workout, post shit, pre feed
I was thinking about a cut, but I’m on a job hunt, and I don’t think being grumpy during interviews is going to help matters.
Guess i forgot to put in my recovery
OHP
135x3x5
went a little light given how easy the 5x5 was, and i’m being conservative on this intensity day
knee
lunge 2 x 8 ea
suat 70 x 3 x 5
ext 80x3x5
curls 170 x 10 x 3
chins
3 x 1.5
DB supine roll
55x3x10
back hyper
25 x 3 x 10
had to finish last 2 sets on some weird mchine
Intensity Day
210 x 1 x 5
went for a 6th, but missed it.
Knee
lunge 2x8
ext 85 x 3 x 5
squat 75 x 3 x 5
I put a little bit more weight on my right leg because my left has always been stronger, and I felt like I may have been nursing the right as a result of my injury. I definitely felt it, but nothing bad.
RDL
185 x 3 x 12
Pull ups
1 almost, 1 slow eccentric, 1 complete miss
back ext
25 x 3 x10
did this to make up for the misses last time, but my abs were totally compensating. I made sure i didn’t use stretch reflex.
Didn’t do abs because I swam yesterday and was kinda feeling it in my hips.
Volume Day
OHP
140 x 5 x 5
Knee
lunge 2 x 10 ea
Squat 80 x 3 x 5, still making sure to put weight on the right. my warm up sets are also sets of 5 on volume day.
ext 90 x 3 x 5, need to warm up more on this
DL 140 x 1 x 5, warmed up at same time as rows and used this as warmup for RDL
RDL
195 x 3 x 8
Rows
140x5x5
flat knee raise
27x2, 29
DB supine roll
55x3x12
Intensity
skipped recovery to get another volume day in before i’m gymless
OHP
170 x 1 x 5
PR! first in a while
Knee
lunge 2 x 10 ea
squat 85 x 3 x 5
DL 145 x 1 x 5
ext 95 x 3 x 5 ea, need t slow progression on this soon.
Knee was bothering me a bit after the DL. Think i may need to keep this to once a week, despite the low weight. It could be the squats or the couple added reps on the lunges, though.
RDL
195 x 3 x 10
More grip than anything… maybe I’ll feel it in the hams tomorrow.
Pull ups
1 just above chest, 1 3/4,
and 1 eccentric w/ 6 sec holds at top, 2" above chest, 3/4, 1/2
Flat knee raise
3 x 29, has 1 or 2 left, but limited it
DB supine roll
60 x 3 x 8 ea
Did some thinking today about future goals, and I think I’m going on a cut sometime next week. I was going to keep going for strength because I’m on the job hunt and didn’t want to be cranky, but I know myself and as my knee recovers and I begin squatting heavy, I’m not going to want to cut then. So, I think once I get settled in the new place next week w/ the new gym membership, and no friends/distractions, I’ll begin a hard cut (2 lb/week) until I get a job, then transition to a softer cut of 1/week. I’d like to be benching 225 soon, though.
If anyone has any advice/input, I’d love to hear it. Weighed in at 253 today.
Volume Day
Bench
195 x 5 x 5
This was a lot tougher than it should have been.
Rows
145 x 5 x 5
Leg
lunge 2 x 12 ea
squat 90 x 3 x 5, feeling it in the knee a bit
DL 150 x 1 x 5
ext 95 x 3 x 5
curls 175 x 2 x 3, machine was set up weird and I strained the hamstring a bit
back hyper
30 x 4 x 10, 25 x 1 x 10
need to stay around 20,25 a while and make sure I go slow.
New gym w/ pretty much everything except a GHR… pretty sweet. Too bad i’m not more into machines… they have like 8 different leg press variTIONS.
iNTENSITY DAY
finished moving and took 1 day rest… caught up on me. last week i took no recovery day, this week same thing, and didn’t hit the PR on bench like i hoped.
Bench
215 x 1 x 4
missed the 5th
PR
Legs
squat 90 x 3 x 5, went easy because the knee was sore… didn’t lock out at the top and it felt great.
lunge 2 x 10 ea, walking
ext 100 x 3 x 5, missed locking out on the last rep on the right leg
DL 150 x 1 x 5
RDL
195 x 3 x 12, barely held on
Chins
1 x 2, 2 x 1
PR! prolly because i had gloves, so my grip wasn’t so rough
flat knee raise
31, 29, 31
Food yesterday:
1.75 lbs blsl breast, sauteed in 4 tbsp OO
1/4 sweet potato
1.5 cups farina/oatmeal w/ 3 tbsp low fat milk and 1 banana
4oz low fat cottage cheese
4 cups salad w/ 3 tbsp lite balsamic
15 almonds
2 poached eggs
1 0z beef jerky
12 oz black tea w/ 1 tbsp skim milk
2 cups brussel sprouts
Weird… can’t post w/ ampersands or percent signs
Getting in one last strength day
OHP
145 x 5 x 5
PR!
squat 95x3x5
lunges 2 x 12
ext 100 x 3 x 5
curls 60 x 2 x 12, 50 x 1 x 12, 40 x 1 x 12… figuring out new scheme
BB row
150 x 5 x 5
skipped abs cause i had to meet my girl
food yesterday
1.5 cups farina w/ 1 egg
4 oz low fat cottage cheese
1/3 sweet potato
1 cup low fat milk/honey nut cheerios (post workout)
2 microwaved bsls chicken breasts
1.5 cups brussel sprouts
15 almonds
1/3 sweet potato
2 cups mixed veggies and 10 oz london broil w/ ~1 tbsp OO
3 oz low fat cottage cheese
Food
8 oz london broil,
1/2 cup potato
1/2 cup bean/carrot
1 tbsp OO
1 banana
15 almonds
2 bsls breast
3 cups spinach
3 tbsp OO
1/2 cup mango
16 oz london broil
1/8 cup potato
2.5 cup microwaved cauliflower
1 cup beef broth (2 tbsp OO)
2 x 1200mg fish oil
work:
lunge 2 x 12
squat 100 x 3 x 5
ext 80 x 3 x 7, 1 sec hold… need to go down 5
reverse hyper
140 x 3 x 10
flat db press
45 x 2 x 10
50 x 2 x 10
incline bb press
ramping up by 10s to 135 x 1 x 8
side lateral raise
10 x 4 x 10
db supine roll
60 x 3 x 8
rope pushdown
30 x 3 x 15, 1 sec flex
supersetted w/
assisted dips, 110 assistance x 3 x 3, 3 sec neg
calf machine
bw 120x 3 x 15
Food
2 oz low fat cottage cheese
eggs w/ 3 tbsp OO
2 oz mango
1/3 sweet potato
12 oz steamed tilapia
2 cups steamed broccoli w/ 2 tbsp OO
3/4 cup honey cheerios w/ low fat milk
8 oz steamed tilapia
1 cup steamed broc w/ 1 tbsp OO
1200 mg fish oil
15 almonds
12 oz steamed tilapia
5 oz canned pink salmon w/ 1 tbsp mayonaise
2 cups steamed broc