TUESDAY
BW: 155.3 lbs
waist: 34"
Monday steps: 14.5k
Screwed up and thought that the gym would be open until 4pm on Christmas Eve. Turns out I was reading the schedule for New Year’s Eve. On Xmas Eve, they shut down at noon, an hour before I arrived.
WEDNESDAY
Xmas - rest day
THURSDAY
BW: 155.0 lbs
waist: 34 1/2"
Wednesday steps: 9.2k
Block 2, Week 3 - Max strength (1/3) - 90%
Barbell back squat
(warmups superset with box jumps 3 sets of 5)
210 lbs x 3 x 3
Shoulder rehab circuit
(superset with squat work sets)
2 rounds of 15 w/ 5 lb DBs
Seated Arnold press
Seated rear lateral
Standing side lateral
Standing front raise
Back - CS NG row
130 lbs x 9, 9
(superset with scapular pushups BW 2 sets of 15)
Triceps - Cable overhead extension
65 1/2 lbs x 9 (!), 6 (!)
Biceps - Single arm cable preacher curl
32 1/2 lbs x 6, 6
Notes:
Filed my paperwork for the 2025 T-ransformation today. Goals by Memorial Day weekend are: (1) 33" waist, (2) successful shoulder surgery and recovery, and (3) 270 lbs x 1 on the squat