Tues/12/14
Seat chest press machine: 6x8 + 6x25 band stuff.
Floor press/ comp. grip:
4x3/ 3x1.
1@ 255, 275, 290, 300lbs.= 5 or 10# PR…pretty sure it’s 10.
J.M. press: 4x10
Inc. DB: 8 @ 50, 65, 75’s/ 8@70+ 15@ 40’s.
Hammer grip seat rows: 5x8
Seated wide/upper back rows: 3x15
Swiss ball crunch: 5x10, 10 sec. rest.
300lbs single was a straining 4-5 second rep…groovy.
Thur/12/16- Misc. pump-party night.
Calf + band stuff: 3x20+20
Meadows shoulder pumps: 2x40
Inc. DB’s: 4x15
Rear delt raise: 4x15…very short breaks, during all the above.
ABDuct, ADduct, Seated Hams: 4x10 for all.
Cable Tri’s + Abs: 4x10+10
Curls: 4x10
Shrug machine: 4x10
OHP: 4x10…all above done at 30 sec. breaks.
Last 3 days=no training.
Mon/12/20
Warms: 8x15 + some band stuff.
4" block pulls/ conventional:
3x6/ 2x4/ 1@ 315, 165, 405, 435, 465=miss. No grip, no glutes…other than that?
RDL: 4x6@ 315
Pendlay: 5x5@ 135, 20 sec. rest.
Laying Hams: 4x8
Pulldowns: 4x8
Leg raise: 4x8…last 3 lifts done very hard.
Tues/12/21
Warms: 8x15
Shoulder and Chest press machines: 5x10 each.
Floor press:
4x6/ 6@ 225, 235, 225, 225
DB Tri’s extension: 10@ 30, 40, 35.
DB pullovers: 2x15
DB misc. curls: 5x10
Weds/ 12/22.
54 today.
5’ 10"ish @ 200-203lbs, I got most of my teeth and some of my hair 
No too bad overall- but what to do next…?
Happy Birthday young man.
Thanks H -trying to keep things together here 
Thur/12/23
Warms=
Band stuff: 8x15
Machine stuff: 8x15
Banded speed pulls/ Sumo: band=40-50lbs at top.
8x3/ 6x1, finding a good weight.
-8x1 @ 315, 1 min. rest
Hammer machine/ 1 arm rows: 3x5/ 5@ 90 per side/ 115/ 135/ 90, 90
Leg extension pumps: 3 sets of ‘21’s’
Seat leg press: 3x15.
Last 10 days off training.
Back at it tonight.
Mon/1/3
A pumping (hard) party.
Lying Hams, Calf and Seated L.P: 3x15 for all.
Big Leg press: 3x15
Leg ext.: 3x15
Bodyweight SQ’s= 30 after extensions.
Hanging leg raise: 3x10
Cable crunch: 3x15
Low-High cable/laterals (?): 3x15
Probably didn’t eat enough after…= feeling like crap today. Definitely fell out of shape, after 10 days off.
Another update:
-10 days off training.
-Tues/Weds= full body ache/fatigue/ terrible sore throat.
-Sunday= mostly fine.
Today, Mon/1/10= Not eating/drinking much the past week= I’m down about 12lbs. from normal.
Didn’t have a test, pretty sure it’s the Omicron/ just regular flu I picked up. It’s a reasonable conclusion.
Probably take most/all this week off the gym- just to burn it all out of my system.
Back at it.
Tues/1/18
Hams + Quads: 3x15 alternating
Calf: 5x10
Seat leg press: 5x15
Band stuff: 2x50
Swiss ball Abs: 5x10
Seat rows: 5x10
Pulldowns: 5x10
DB Bi’s + Tri’s: 3x10+10
Short rest, decent pumping work is all.
I’m sure I just had it too. If true, I have had worse colds.
Yeah, same for me fortunately.
4 days total, but still getting my appetite back slowly…after a few weeks.
Weds/1/19
Another pumping party.
Chest press machine:3x15
Shoulder press machine: 3x15
ABduct, back extensions, ABduct machines: 3x15’s each.
All the above done at 30 sec. rest, all the way through.
Hammer Inc. machine: 3x8/ 4x8@ 185.
DB Tri’s + pullovers: 3x10+10
OHP: 2x5/ 5x5@ 95.
Mon/1/24
Pumping party= 30 sec. rests all the way.
Lying Hams: 8x10
Calf: 5x10
Hanging knee: 3x10
ABduct machine: 5x10
Pulldowns: 5x10
Bodyweight SQ’s: 2x25
Seated rows: 5x10
Seat leg press/ 1 leg @ 5x10 each. Then 3x10 together.
Cable Tri’s and Bi’s: 5x15 each.
Hard sets, but Not huffing and puffing too badly.
Tues/1/25
Seat chest machine + pullaparts: 3x15 + 25
Hammer Bench: 3x8/ 5x5.
Hammer pulldown: 2x15/ 2x8.
Decline DB’s: 3x15@ 50’s
DB pullover: 3x10
Face pulls + standing crunch: 3x10+10.
Back extensions: 3x10
Longer rest on the big stuff= heavy, harder pumps.
Concert, recovery and family stuff= last 5 days off.
I’m 10 weeks out from a trip to family in Chicago-
6 weeks after that, it’s 10 days in Hawaii… 
…not that I’m looking ahead at all…