1.1 mile walk (18ish min)
BP 1x10 135, 1x5 185, 3x5 225
CGBP 1x8 135, 3x8 155
Rope pull downs 3x10
Overhead extensions 3x8
Face pulls 3x15
Feels good to be back, working on cutting from mid 290s, on a pretty low carb diet atm.
Woke up at 297.6 (which has been relatively normal).
Legs:
1.5 mile walk
BS 135 x 5, 185 x 5, 225 3x5
Leg press 2 plates (per side) 3x15
Calf raises 3x25
My legs are dead after that, hopefully they aren’t sore more than a few days
297.4
Shoulders
.75 mile walk
Seated DB Press 50 3x8
Front/lateral raise ss 12.5 4x8
Facepulls ? 4x10
Rear delt flys ? 3x12
Upright rows 50 2x12
296.8
Starting to pack for my move (this weekend), not looking forward to the packing but I guess the moving should be a good workout
Done quite a few workouts since the last post, not really keeping track as I’m not following a program atm.
Legs:
10 min incline walk
Squats: bar x 10, 135 x 5, 185 x5, 225 x5, 275 x3, add belt 315 3x3
Romanian DL: bar x 10, 135 x5, add straps 185 2x7, 225 2x5
Leg Press: 270 2x12 430 1x10, 1x16
Leg extensions: ? 3x15
Standing Calf raises: ? 3x10
Low volume but somewhat high intensity for the squats, form felt relatively solid but my belt is now on the last rung and that’s pretty tight. Need to drop some weight but that’s not super surprising.
Legs are going to hurt tomorrow and the next day and probably the next day.
Shoulders tomorrow
Took a 3 mile walk at lunch instead of shoulders yesterday.
Took a circuitous route to work this morning that ended up being a bit over 1.5 miles
Shoulders
10 min incline walk (pretty low intensity, the gym is warm and wearing a mask sucks)
OHP: bar x 10, 5, 95 x 5, 135 2x6, 155 2x4, 175x2
Front/lateral raises: 15 3x10
Shrugs: 50lb dbs 4 x 10 (these were in between the raises)
Face pulls: 3x12
Left shoulder felt a bit funky but just didn’t have that much energy generally, I’m trying to cut and definitely didn’t have enough food or carbs in the system by the time I was lifting.
Back:
6 min incline walk
DL: 135 x5, 225x5, 275x5, 315 3x3
Lay pulldowns (wide): 100 3x10
Lat pulldowns (neutral): 160 3x8
Db curls with db rows: 20 4x10 and 60 3x8
Hammer curls: 27.5 4x6
Straight arm pulldowns: ? 4x10
Deadlifts were okay, form is still a WIP, but felt okay for this relatively light weight.
Chest/tris:
Incline Walk: 20 min
Incline DB Bench:35 (per hand) x 10, 60 x 5, 75 x 5, 90 3x6
Bench (slightly fatigued from incline): 135 x 10, 225 x 5, 245 x3, 275 2x3, 1x5
Tricep pulldown 4x10 supersetted with facepulls 4x10
Tricep machine extension: 15,12,10, 8
Crushed my triceps at the end, they going to be sore. Felt good to get back into the upper 200s on bench. Few more weeks of random shit and I’ll probably start another program
Need to stretch before hand, right shoulder wasn’t super happy during the workout, not an issue but I don’t want soreness at this weight.
Back and Bis:
10 min incline walk
Deadlift: 135 2x5, 225 2x5, 275 2x5, 315x3, 365x2 (form felt pretty mediocre, strength also felt mediocre :shrug: )
Chest supported row: 90 2x10, 135 2x6
Wide lat pulldown: 120 3x8
Neutral lat pulldown: 120 3x12
Rope curls: 50 3x10
Single arm cable curls: 30 3x8
Hammer curls: 30 3x8
Ability to work is getting close to decent again, just need to keep going and keep losing weight.
Shoulders:
10 min incline walk (7%)
OHP: 135 4x5, 135 1x10
Front/lateral raises 15lbs 3x10
Shrugs 60 3x10
Rear delt machine: 130 3x8
Little hungover and tired from the hike yesterday , not a great workout
Legs:
15 min incline walk (8.5%)
Squats bar x5, 135x5, 225x3, 275x3 (belt), 295 4x4
Leg press 3 plates per side 1x10, 3x13
Bulgarian split squat 2x10
Hamstring curl 90 3x15
Was not focused on 275 and it sucked but the rest was fine, my conditioning is definitely holding me back. Also, my left leg split squats are so weak, have to do more single leg stuff.
Chest/tri:
10 min incline walk (8-9.5%)
Bench: bar x 10, 135 2x5, shoulder dislocations, 185 x 5, 225 x 3, 255 4x5, 1x10
Incline Machine Press: 2 plates per side 3x8
Tri extensions: ? 3 x 12
Tri pulldowns: 60 4 x 10
Pec Dec flies: 130 3x8
1+ mile walk home
Ability to work is still too low, gym was pretty warm and the mask isn’t helping but being fat and in poor condition are the real reasons. Pretty happy to hit 255 x 10 on my last set that I was planning on doing for 5.
Got my workout trimmed short by a meeting, so I skipped biceps. Think I might just throw them in with shoulders tomorrow
Back:
10 min incline walk
DL: 135 x8, x5, 225 x 5, 275 x5, 315 x 2, 365 2x2, 405 x2
Chest supported row: 90 lbs 3x12
Neutral lay pulldown 110 3x10
Wide lat pulldown 110 3x8
Deadlifts didn’t move spectacularly but I started getting my grove towards the end, probably have 50 more in me for a single, at least. My grip was gassed by the end of the workout though so it was good I didn’t need to get more work in. Worked out 5 of the last 6 days so that’s good and probably explains some of the grip fatigue
Shoulders/Bis:
6 min incline walk (feeling fatigued and going on a 7ish mile hike saturday, giving myself a chance to recover)
OHP: bar x10, 95 x 8, 135 x 5, 155 x5, 165 4x4
Facepulls: ? 3x12
Side/front raises: 15 3x10
Strict curl: 22.5 3x8
Rear delt flys: 70 x 15, 90 x 12, 110 x 10, 130 x 10
Rope curl: 60 3x10
Rope high rows: 60 3x10
Seated machine curls: 70 2x8
Solid bicep and shoulder workout, woo.
Did a 10+ mile hike yesterday, definitely was a solid workout, ended the day with 28k+ steps.
Chest/tris:
10 min incline walk
BP: barx40, 135 x10, 135x5, 185x5, 225 x5, 275 x2, 295 2x3, 1x6
CGBP: 3x8 185
Tri pulldown: ? 4x8
Face pulls: ? 4x10
Rope extensions: ? 4x8
Chest flies: 90 3x15
Tri machine extension: 110 3x8
295x6 to end bench was solid, had 1 or 2 more in me if I had a spotter. Hitting back tomorrow or Tuesday depending how I feel
Did a leg workout last week where I felt like I was going to fail immediately from fatigue, got up to 2x3 @ 315 on squat and quit there, pretty bad.
Had a decent back session with some rows, some solid lat work and decent bicep work.
Shoulders:
Incline walk 20 min, 1.2 miles (conditioning starting to feel okay again)
OHP: bar x10, 95 x6, 135 x5, 155 3x5, 185 2x3
Rear delt flies: 3x10 110
Smith high pulls: 85 3x8
Smith shrugs: 175 3x10
Face pulls: 3x10
Cable lateral/front raises: Did a total of 3x10, definitely not enough but they feel much better than free weights but in terms of discomfort and actual connection to the muscle.
Legs tomorrow if I don’t feel awful. I have an appointment with a gastroenterologist Thursday which will hopefully be the start of improvement on my awful gut health.
Since my last leg workout sucked and my form sucked, I figured I’d back off a bit. I’m currently raging and stressed out of my mind, so I was a bit distracted but overall it was better.
Legs:
Incline walk 10min
BS: bar x10, 135 x8, 225 3x5
Split squat: 1x10, 1x5 (my left knee felt awful so I stopped there)
Leg press: 50 3x10 (per leg), 460 3x10 (both legs)
RDL: bar x 10, 135x5, 185 2x5, 1x10
Should’ve probably done more but left it there. Think I’m going to gradually increase the weight on the bar and do something like 245 3x5 next session, 265 3x5, 285 3x5, until I can’t do that anymore.
Forgot to log a non-deadlift back workout that got me sore but wasn’t super inspiring.
Worked up to some heavy doubles on bench on Friday, top sets were 315x2, 315x2, 315x3, so that’s pretty solid. Give it a few more weeks and test a max that hopefully comes close to 365 (my old PR)
Drank a lot friday, went camping saturday and sunday so i slept like shit and drank quite a bit both days but I’m going to be out of town the next week so got to the gym today.
Legs:
20 min incline walk 6.5% 1 mile
BS: Bar x 10, 135 x5, 185 x 5, 225 x5, 275x3, 325 4x3, 1x4
RDL: 135 3x8
Lunges: bodyweight x8, 16kg 2x8 (my hips suck, need to keep single leg stuff and increase intensity, volume, and frequency)
Hip thrusts: 95 3x10
Called it there, gym was getting busy and felt like my squats were the first decent session since the covid layoff.
Got back from a long week of traveling, eating, drinking, smoking, and a bit of camping. Fully exhausted.
I’m going to try and do a 5x a week schedule for the next month or so, with the 5th day rotating between back and leg workouts and the other 4 being chest/legs/shoulder/back.
Back:
20 min incline walk
Wide lat pulldown: 130 3x8
Neutral narrow pulldown: 170 2x6, 1x8
BB Rows: 135 2x6, 185 2x5
Preacher EZ curls: 55 3x8
Seated Cable Row: 100 3x12
Pronated cable curls: 60 3x10
Stomach felt awful, energy felt awful, stress is high, but I got in so that’s something. Will hit bench tomorrow.
My stomach had been fucked, finally felt well enough to go in today.
Chest/tri:
10 min incline walk
BP: 135 x10, 185 x 5, 225 x 5, 245 x 5, 275 4x5, 1x10
Triangle pulldowns: 90 3x10
Facepulls: 50 5x12
Overhead tri pulls: 50 3x10
Chest flies: 130? 3x10
Real solid benching, the 10th rep may not have counted but my spotter didn’t touch it and it got on the rack, probably without 100% extension. By far the biggest bench grind i’ve done in years, really showed me I’m not getting enough out of my lower body but still a really good set. Going to try and do something like 5x4 @ 295 next set then may start moving into heavier territory to test out my max.
If I don’t feel like shitting my brains out I’ll squat or deadlift tomorrow.