My worry after any kind of infection is the possibility of it spreading to my replacement valve, which would be catastrophic. I felt much better yesterday but back to being a bit feverish today, I’m gonna take a few days off and go to the doctor first thing monday.
You are right. I’ve been doing three in a rows with some generous volume. If I hadn’t had the infection I think I’d manage, but after today’s session I feel exhausted but strangely wired too. Need to dial it back a bit.
Wednesday 11.01.19 - Pull
1a.Hang Clean
6 sets of 2 with 45kg
Starting to find my groove with these. Form is far from perfect, but they’re accomplishing what I want, which is to get more explosive and prime me for the remaining lifts. I do need to learn how to shrug harder to get more out of them though.
1b.Neutral Grip Pullups
Bodyweight of 97kg x 3
Bodyweight of 97kg x 3
Bodyweight of 97kg x 3
Bodyweight of 97kg x 3
Bodyweight of 97kg x 3
Bodyweight of 97kg x 2
The plan here is to hit 6 sets of 3, which will be 18 total reps. Then over the weeks, keep to 18 total reps, but bridge it into fewer sets until I can do 3 sets of 6. Then I’ll start to add weight.
2.One-Arm Chest Supported DB Row
26kg x 6 per arm
26kg x 5 per arm
26kg x 5 per arm
3a.Machine Upper Back Row (elbows high and wide)
33kg x 6
33kg x 6
33kg x 9
3b.Cable Curls
10kg x 8
7.9x13
7.9x13
4.Gripless Shrugs (on calf raise machine)
50kg x 10
50kg x 10
50kg x 14
5.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
4kg per hand x 10
4kg per hand x 10
4kg per hand x 9
Thursday 16.01.19 - Lower
1a.Standing Jumps
10 sets of 1 holding 5kg
1b.Front Squats
75kg x 3
80kg x 3
85kg x 2
80kg x 2
75kg x 2
I was wanting a triple on the 85kg, but no luck. My sleeps still sparse though, so at least I got the work in and got some practice with a higher weight.
1c.One-Leg Calf Raise
x 8 per leg
x 7 per leg
x 7 per leg
2a.Snatch-Grip SLDL
97.5kg x 6
97.5kg x 6
97.5kg x 7
2b.Decline Situps /superset/ Plank
2.5kg x 10 // x 30 seconds
2.5kg x 10 // x 25 seconds
2.5kg x 9 // x 25 seconds
3.Split Squats
Felt to unsteady to go for the planned 3 sets of 8, so split it to 6 sets of 4 with low rest.
4.Laying Leg Curl
25kg x 10
25kg x 10
25kg x 14
4a.Side Plank Crunch /superset/ Side Plank
2.5kg x 10 // 12 seconds per side
2.5kg x 10 // 12 seconds per side
2.5kg x 8 // 5 seconds per side
Friday 17.1.19 - Push
1a.Hang Muscle Snatch
9 sets of 1 with 35kg
1b.Low-Incline BB Bench
85kg x 6
85kg x 6
85kg x 5
2.Close Grip Low-Incline Bench
55kg x 6
55kg x 6
55kg x 10
3.Seated Overhead BB Press
52.5kg x 5
52.5kg x 5
52.5kg x 4
4.One Arm Increased ROM Machine Flyes
34.5kg x10 per side
34.5kg x10 per side
34.5kg x13 per side
5.Machine Lateral Raises
28kg x 10
28kg x 10
28kg x 12
6.Pushdowns
25kg x 10
drop to
12kg x 15
drop to
6kg x 15
Summary - Strength feels like it’s stagnating. Not sure if it’s because I’ve been ill and not sleeping well, or whether it’s to do with the exercise order. I’m handling heavier weights now on the compounds, and it seems that the more I push on one exercise, the more the subsequent ones suffer. Might switch it so that delts are trained with back, as it feels like overhead pressing is what’s suffering the most.
Sunday 19.01.19 - Pull
1a.Hang Clean
4 sets of 3 with 45kg
1b.Neutral Grip Pullups
6 sets of 3 at a bodyweight of 97kg
2.One-Arm Chest Supported DB Row
26kg x 6 per arm
26kg x 6 per arm
26kg x 5 per arm
3a.Machine Upper Back Row (elbows high and wide)
35kg x 6
35kg x 6
35kg x 11
3b.Gripless Shrugs (on calf raise machine)
52.5kg x 10
52.5kg x 10
52.5kg x 13
4.Cable Curls
7.9x15
7.9x14
7.9x1
5.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
3 sets of 10 each way with 4kg per hand
6.Dumbell Static Holds (using Beast Grips)
3 sets of 30 seconds with 18kg per hand
Tuesday 21.01.19 - Lower
1a.Standing Jumps
6 sets of 2 holding 5kg
1b.Front Squats
80kg x 3
85kg x 3
80kg x 3
75kg x 3
70kg x 3
Lost tightness in my upper back on the third rep with 85kg, but I got it.
1c.One-Leg Calf Raise
x 8 per leg
x 8 per leg
x 7 per leg
2a.Snatch-Grip SLDL
97.5kg x 6
97.5kg x 6
97.5kg x 6
2b.Decline Situps /superset/ Plank
2.5kg x 10 // x 30 seconds
2.5kg x 10 // x 27 seconds
2.5kg x 10 // x 22 seconds
3.Split Squats
3 sets of 8 per leg with bodyweight
4.Laying Leg Curl
26kg x 10
26kg x 10
26kg x 14
4a.Side Plank Crunch /superset/ Side Plank
5kg x 8 // 10 seconds per side
5kg x 8 // 10 seconds per side
5kg x 8 // 5 seconds per side
Summary - Blood pressure was very low today, which made this a struggle. I’ve been using a small amount of weed before bed from a vaporiser pen, so that I can actually nod off. Had some lastnight with 100mg magnesium from a spray and it crashed my blood pressure far too low. Unfortunately everything that does my heart good, like Magnesium and CoQ10, also drops your blood pressure, which isn’t good when you’re at 90/60 on a good day.
I went to the doctors and they ordered a lot of blood tests and prescribed me some Zopiclone for sleep, so hopefully figure out why I feel so trash and can’t get a decent sleep soon.
Wedneday 22.1.19 - Push
1a.Hang Muscle Snatch
10 sets of 1 with 35kg
1b.Low-Incline BB Bench
85kg x 6
85kg x 6
85kg x 6
The sixth rep on the last set was a real grinder, and the left arm nearly gave in, but I got it.
2.Close Grip Low-Incline Bench
57.5kg x 6
57.5kg x 6
57.5kg x 10
3.Seated Overhead BB Press
52.5kg x 6
52.5kg x 5
52.5kg x 5
4.One Arm Increased ROM Machine Flyes
39kg x10 per side
39kg x10 per side
39kg x13 per side
5.Machine Lateral Raises
32kg x 10
36kg x 10
36kg x 10
6.Pushdowns
25kg x 10
25kg x 10
25kg x 11
Summary - Feeling a little better today, and made some progress which is nice. Still not sleeping properly, but the other symptoms I’ve had have backed off a bit, like anxiety, hot and cold flushes and extremely cold fingers.
Friday 24.01.19 - Pull
1a.Hang Clean
5 sets of 3 with 45kg
1b.Neutral Grip Pullups
Bodyweight of 97.3kg x 4
x3
x3
x3
x3
x2
2a.One-Arm Chest Supported DB Row
26kg x 6 per arm
26kg x 6 per arm
26kg x 6 per arm
2b.Gripless Shrugs (on calf raise machine)
55kg x 10
55kg x 10
55kg x 14
3a.Machine Upper Back Row (elbows high and wide)
36kg x 6
36kg x 6
36kg x 12
3b.Cable Curls
10.2kg x 12
10.2kg x 10
10.2kg x 10
4a.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
2 sets of 8 each way with 5kg per hand
4b.Dead Hangs
Forgot my Beast Grips for dumbell holds, so did some dead hangs using the climbing fixture on the pullup station.
Summary - So my blood results came back from the doctor, and I may have diabetes. Got to have them repeated next week to be sure. To be fair, it would explain a lot at the moment. I’ve cleaned my diet up, and spacing my meals out so that they’re smaller and more often just in case.
On the plus side, I’ve met an amazing (and hot) woman and we’ve fallen madly in love. Been over ten years since I felt anything like this so it’s been exciting, confusing and terrifying!
Saturday 25.01.19 - Lower
1a.Standing Jumps
4 sets of 3 holding 5kg
1b.Front Squats
90kg x 2
80kg x 2
80kg x 2
80kg x 2
Losing upper back tightness with these weights. Going to drop the weight and move back to sets of six soon to dial my form in. On the plus side, I’ve made some great progress on these over the past few weeks and I’ve never front squatted this weight before.
1c.One-Leg Calf Raise
x 8 per leg
x 8 per leg
x 8 per leg
2a.Snatch-Grip SLDL
100kg x 6
100kg x 6
100kg x 6
2b.Decline Situps /superset/ Plank
5kg x 8 // x 30 seconds
5kg x 8 // x 30 seconds
5kg x 8 // x 23 seconds
3.Split Squats
4 per leg
Had zero balance today, so did a few sets of one legged extensions for high reps.
4.Laying Leg Curl
27kg x 10
27kg x 10
27kg x 13
4a.Side Plank Crunch /superset/ Side Plank
5kg x 9 // 10 seconds per side
Wow, big post here.
How tall are you? I would get under 200lbs ASAP.
Exciting on the relationship front! Don’t get too excited, keep your emotions in check some. It’ll help across the board. Sleep too.
Keep up the good work, crushing it in gym. With that, be mindful of your fatigue level. Dip too far, and sleep is the first thing negatively affected (for me).
I’m 6 foot 1 inch. I’m currently 215 so if it is that It’ll be easy enough to get back down. Not quite ready to stop the bulk yet though, making some good progress.
I’ve cut down the amount of carbs in my meals and spacing them out more evenly throughout the day just in case.
Monday 27.1.19 - Push
1a.Hang Muscle Snatch
5 sets of 2 with 35kg
Explosive today! Moved my grip wider and it really helped keep the weight closer to my body on the first half of the movement. Definitely my new favourite lift.
1b.Low-Incline BB Bench
90kg x 5
90kg x 5
90kg x 5
2.Close Grip Low-Incline Bench
60kg x 6
60kg x 6
60kg x 9
3.Seated Overhead BB Press
52.5kg x 6
52.5kg x 6
52.5kg x 4.5
Pushed too hard on the second set and payed for it on the last.
4.One Arm Increased ROM Machine Flyes
40kg x10 per side
40kg x10 per side
40kg x12 per side
5.Machine Lateral Raises
36kg x 10
36kg x 10
36kg x 8
6.Pushdowns
26kg x 10
16kg x 20
Summary - First solid nights sleep in 3 weeks and felt so much better. Confidence and focus was way up. Starting to work with much more challenging weights, so progress has slowed a little but it’s still coming. Loving this routine. I’ve never been a fan of flyes, but doing them the way I have been feels excellent and seems to be doing what I want it to. The clavicular heads of my pecs are starting to fill out a little, which has always been an issue.
I’m actually feeling quite proud of my numbers now, incline benching and front squatting 90kg is a benchmark for me. Not bad for a broken, chubby lad with heart failure.
Tuesday 28.01.19 - Pull
1a.Hang Clean
10 sets of 1 with 50kg
1b.Neutral Grip Pullups
Bodyweight of 97.3kg x 4
x4
x3
x3
x3
x1
2a.One-Arm Chest Supported DB Row
28kg x 5 per arm
28kg x 5 per arm
28kg x 5 per arm
2b.Gripless Shrugs (on calf raise machine)
60kg x 10
60kg x 10
60kg x 13
3a.Machine Upper Back Row (elbows high and wide)
38kg x 6
38kg x 6
38kg x 10
3b.Cable Curls
10.2kg x 13
10.2kg x 11
10.2kg x 10
4a.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
3 sets of 8 each way with 5kg per hand
Wednesday 29.01.19 - Lower
1a.Standing Jumps
5 sets of 3 holding 5kg
1b.Front Squats
90kg x 3
80kg x 3
80kg x 3
Third rep on the top set was ugly, but the second was much tighter than last week.
1c.One-Leg Calf Raise
x 9 per leg
x 8 per leg
x 8 per leg
2a.Snatch-Grip SLDL
102.5kg x 6
102.5kg x 6
2b.Decline Situps /superset/ Plank
5kg x 9 // x 30 seconds
5kg x 8 // x 30 seconds
5kg x 8 // x 24 seconds
3.One Leg Extensions
18kg x 12 per leg
18kg x 11 per leg
18kg x 10 per leg
4.Laying Leg Curl
28kg x 10
28kg x 10
28kg x 13
4a.Side Plank Crunch /superset/ Side Plank
5kg x 9 // 10 seconds per side
5kg x 8// 10 seconds per side
Summary - Think I might go for a single with 100kg on Front Squat next week. Not one for maxing out any more, but it’ll be a major benchmark.
Thursday 30.01.19 - Conditioning
So, I’m getting fed up of just doing steady state cardio, so…
@IronOne I call this one ‘Simple but sweaty’ 
Battle Ropes
10 rounds of 10 seconds all out with 30 seconds rest between
…Will increase work duration to 15 seconds next week
KB Swings
18kg for 3 sets of 10, then 2 sets of 5 with one minute rest between
…Will go for 5 sets of 10 next week, then work up to 10 sets before increasing the weight
Approved!!! 
Friday 31.1.19 - Push
1a.Hang Muscle Snatch
6 sets of 2 with 35kg
1b.Low-Incline BB Bench
90kg x 6
90kg x 5
90kg x 5
2.Close Grip Low-Incline Bench
62.5kg x 6
62.5kg x 6
62.5kg x 8
3.Seated Overhead BB Press
52.5kg x 6
52.5kg x 6
52.5kg x 6
Last rep was a real grind.
4.One Arm Increased ROM Machine Flyes
41.5kg x10 per side
41.5kg x10 per side
41.4kg x11 per side
5.Machine Lateral Raises
36kg x 10
36kg x 10
36kg x 9
6.Pushdowns
26kg x 10
26kg x 10
26kg x 11
Summary - Progress all round. Feels good.
Fasting blood sugar came back a little high in repeat blood tests, doctors reply…repeat in 3 months Definitely not good enough! A lot can change/develop/worsen in 3 months time.
Saturday 01.02.19 - Pull
1a.Hang Clean
5 sets of 2 with 50kg
1b.Neutral Grip Pullups
Bodyweight of 97.3kg x 4
x4
x4
x3
x3
2a.One-Arm Chest Supported DB Row
28kg x 6 per arm
28kg x 5 per arm
28kg x 5 per arm
These feel really good
2b.Gripless Shrugs (on calf raise machine)
62.5kg x 10
62.5kg x 10
62.5kg x 12
3a.Machine Upper Back Row (elbows high and wide)
39kg x 6
39kg x 6
39kg x 9
3b.Cable Curls
10.2kg x 15
10.2kg x 13
10.2kg x 12
4.Yoked Raise Complex (giantset of Prone DB Y-Raises, Prone DB Rear Delt Raises and Prone DB Pullback)
5kg per hand x 9 each way
5kg per hand x 8 each way
5kg per hand x 8 each way
Monday 03.02.19 - Lower
1a.Standing Jumps
6 sets of 1 holding 10kg
1b.Front Squats
100kg x fail
90kg x 3
72.5kg x 5
60kg x 6
I set the stops too high on the 100kg attempt, and the bar rested on them for a full pause, which really threw me out my groove. Decided to try again some other time and just get some reps in today. The triple with 90kg was no easier than last week, so time to back off on weight for a bit and build work capacity.
1c.One-Leg Calf Raise
x 9 per leg
x 9 per leg
x 8 per leg
2a.Snatch-Grip SLDL
100kg x 10
110kg x 6
2b.Decline Situps /superset/ Plank
5kg x 10 // x 30 seconds
5kg x 9 // x 30 seconds
5kg x 8 // x 30 seconds
3.One Leg Extensions
18kg x 15 per leg
18kg x 15 per leg
18kg x 15 per leg
4.Laying Leg Curl
29kg x 10
29kg x 10
29kg x 14
4a.Side Plank Crunch /superset/ Side Plank
5kg x 10 // 11 seconds per side
5kg x 10 // 10 seconds per side
5kg x 9 // 10 seconds per side
Tuesday 04.2.19 - Push
1a.Hang Muscle Snatch
5 sets of 3 with 35kg
1b.Low-Incline BB Bench
90kg x 6
90kg x 5
90kg x 5 + 1 rest-paused rep
Equalled last weeks reps, so added the rest-pause rep so that there was some overload.
2.Close Grip Low-Incline Bench
65kg x 6
65kg x 6
65kg x 7
3.Seated Overhead BB Pin Press
60kg x 5
70kg x 1
60kg x 3
4.One Arm Increased ROM Machine Flyes
45kg x10 per side
45kg x10 per side
45kg x12 per side
5.Machine Lateral Raises
36kg x 10
36kg x 10
36kg x 11
6.Pushdowns
27kg x 10
27kg x 10
27kg x 10