I started a new training block this week; thought I’d see if I can log here consistently.
Rather than give some long exposition for anyone else who actually reads this, it’ll more likely be spread out through the posts. I am sometimes more chatty than other times.
I am 6’4" and currently 210 lb
19Dec21
Squat
270x4
280x4
290x4
260x4
260x4
Incline Press
130x10
135x10
140x10
125x10
RDL
230x8
240x8
250x8
235x8
I’m not listing my warmups, just what I consider my work sets.
Pressing is a bit hampered by some pain in both of my shoulders.
20Dec21
Pullups. I need to get better at pullups.
6,4,4,4,4
1 minute rest in between each set. Tried to leave 1 in the tank on each set. BW only. These need a lot of work.
Superset
Incline curls and LTEs
BB curls and diamond pushups
HIIT on the Echo bike
21Dec21
Bench Press
180x4
185x4
190x4
180x4
180x4
Paused Squat
175x7
185x7
195x7
180x7
Lever Rows
35x10
40x10
45x10
40x10
Some new movements for me in this block, so I’m starting pretty conservatively.
I’m trying to regain my strength right now; 2021 was a tough year for me physically. Had a surgery and some other stuff. I didn’t miss many workouts, but it was tough to get any momentum and I lost some ground.
Thanks!
22Dec21
Pullups
BWx7,4,4,4,4
Ab rollouts
I hate training abs…
Rack pulls (above the knee)
Shrugs (zercher-style, this time)
30 minutes on the bike
I cut this session a little short. I don’t know what I was thinking when putting this schedule together. Somehow I put my “arms” day right before my main bench day and my “upper back” day right before my main deadlift day. I will remedy that next week.
23Dec21
Deadlift
300x4
315x4
330x4
295x4
295x4
Overhead Press
70x8
75x8
80x8
80x8
BB Split squat
105x10
115x10
125x10
115x10
Deadlift top set moved really fast. After watching the video, I should have added more weight and done another set.
I have to do seated press because I’m a giraffe and my home weight room only has an 8’ ceiling. These are frustrating because I can press a lot more than this. I really did something to my shoulders during hunting season this year. I’ve broken my left clavicle and separated my right shoulder in the past, but they don’t normally bother me (much). I’m doing some “rehab” exercises for them. I think they’re starting to feel better?
The split squats are completely new for me. I’m struggling with balance, which is hindering me a bit, but it’s cool to learn new movements. Also, I have no idea what a good weight is for this movement.
I drink too much.
26Dec21
Squat
275x4
285x4
295x4
265x4
265x4
Incline Bench
135x10
140x10
150x10
140x10
RDL
235x8
245x8
255x8
230x8
230x8
I do have my own weight room at the house, which is where all of this lifting takes place. I’ve got a power rack bolted to a homemade deadlift platform. I’ve got dumbbells up to 70 lb, a landmine attachment for the rack and a few other odds and ends. So, my training is very bare-bones, but it works for me. Honestly, if I had to go to an actual gym, I don’t know that I’d ever go. When my wife and I bought this house we factored the extra money it would take to outfit the weight room into the cost of the house so there would be no question it would get built.
27Dec21
Pullups
BWx6,4,4,3,3
Ab rollouts
Rack Pulls
Shrugs
Landmine Rows/Shrugs
HIIT on the Echo Bike
Nothing wrong with this and with consistency and effort it is really all you need. Along for the ride and to see you smash some goals.
Thanks for the encouragement.
28Dec21
Bench Press
185x4
195x4
205x4
195x4
195x4
Paused Squat
185x7
195x7
205x7
190x7
Lever Rows
40x10
45x10
50x10
45x10
I’m 43.
29Dec21
Pretty quick session today. I just wanted to make sure I got something in.
Pullups
BWx7,4,4,3,3
Supersetted:
Incline curls and LTEs
BB curls and diamond pushups
I basically just do an “arms day” on my recovery day because I want to stay in the habit of doing something. There are days when I can’t get in there to do something, but want to make sure I don’t get in the habit of taking days off. Plus, for a skinny dude, my arms have always responded well to training.
I did my lifts while my hot wife did her squats and rode the Echo bike. She was wearing a red pair of those “scrunch-butt” leggings. I am a lucky man.
30Dec21
Deadlift
310x4
325x4
340x4
305x4
305x4
Overhead Press
75x8
80x8
85x8
75x8
BB Split Squat
110x10
120x10
130x10
120x10
My balance is getting better on the split squats.
I think my shoulders are finally starting to feel a little better? Still going very light on the presses, but trying to slowly increase.
I deadlift conventional. I wear wrestling shoes when I deadlift. I use hook grip as needed. I use straps for backoff sets and/or high rep days. I also, evidently, construct paragraphs like Hemingway when writing about deadlifts.
Headed to the in-laws for NYE.
Enjoy and happy new year mate.
Thanks. Hope you have a great new year, as well.
03Jan22
Squat
275x4
285x4
295x4
265x4
265x4
265x4
Incline BP
140x10
145x10
150x10
140x10
140x10
RDL
240x8
250x8
260x8
235x8
235x8
Glad the holidays are over and I can get back into the routine.
04Jan21
Pullups
BW+20lbx4,3,3,2,2
Ab Rollouts
Rack Pulls
Shrugs
Landmine Row
HIIT on the bike
Added a little bit of weight to the pullups, even though I can’t do that many. I’m going to try a “heavy” day like this each week, and then a few other days of BW only. Just to see.
05Jan22
Bench Press
190x4
200x4
210x4
200x4
200x4
Paused Squat
190x7
200x7
210x7
195x7
195x7
Lever Row
45x10
50x10
55x10
50x10
06Jan22
Pullups
BWx6,5,5,4,4
Incline Curls SS w/ LTE
BB Curls SSw/ Single arm extensions
30 minutes on the bike
Sweet arm pump tonight…