@TriednTrue oh yeah. He has lost strength since he quit foot ball. I out deadlifted him too. Only thing he could do better was pull ups… But that’s partly because he is 6’ and 130 lbs. If I weighted 20 lbs less I could do 5 pull ups too lolol
2 Likes
4/28 149.2
Track was busy with high schoolers. Treadmill instead.
5 min walk .25 miles
Last .75 miles run walk intervals. Took 3 run intervals and 2 walk to finish. Went by time mostly. 1 90 sec run, 90 sec walk, 1 3 min run 90 sec walk rest run
Total time 14 mins 42 seconds
2 Likes
4/29 152.8 uhg
Ohp 5x3+ 50lbs last set 10 reps
Ss 5x5 assisted pullups green band
Bench 3x10+ 45 lbs last set 20 reps
Ss 3x15 35 lbs db row
Cable face pull 40 lbs 3x15
Ss tricep push down 30 lbs 3x15
4/30 149.6
Boy friend wasn’t fond of the 2 hour is sessions with prep school. Tried something different yesterday. Went alright.
Needing a plan I can have done in about 1 hour. Last night’s definitely worked for that but … I didn’t feel as worked as I would like.
Today was cardio. Track was busy again so treadmill. Started running earlier. Made 1 mile in 14:02 several intervals were needed.
5/1 151.8
Gonna try out a slightly different approach tonight.
Gzcl’s GG in an upper lower split. Doing lower today.
Routine looks like this:
Squat warm up (find) to 3-5RM
Complete 3-5 singles (if 3 RM then 3 singles if 5 then 5 etc) at that weight.
Extend sets up to 2 more sets if feels easy.
Sumo deadlifts find 6-10 RM
Complete 2-4 sets at that weight half reps. (If 6 rep max the 2-4x3 etc)
Extend sets up to 2 more if easy.
Hip thrust, leg curl (Nordic curls!?)and abs 2x MRS (increases by 1 set each week to max of 5 sets. Then resets at higher weight) can and will supper set these as able. Maybe giant set these 3. Will see when I get to the gym.
Ok work out done. Was faster than expected which is nice.
Warm up squat 3x5 45,65,85
5 RM- 115
6x1, 1x3 115
Sumo deadlift 1x5 135
8 RM- 155
4x4 155
Hip thrust 1x10 135, 2x8 155
Assisted Nordic curls 2x8 purple band
Ab wheel on knees 2x8
1 Like
5/2 151
Today is upper body day.
Will update with lifts later tonight.
Update:
1 mile at the track alternating run walk 100 meters. Done in 13 mins 54 seconds
Bench worked up to 85 as my 5RM
6 singles. Last set 5 reps
Incline bench 55 10 RM
5x5 at 55, 1x8 55
Pull ups 3x5,5,3 with purple band (less resistance)
Barbell rows 3x10 65
Dips 3x5 purple band
Hanging leg raises 3x10
All done in 45 mins
1 Like
5/3 151
Done
Warm up stairs 5 mins
Warm up deadlifts to 180 lbs.
1x3 180
3x1 180
Squat warmed up to 115
1x6 115
4x3 115
Leg curl 3xmrs 100lbs
Leg press 3xmrs 180
Lower back work frog pumps, lat bridge holds, angels, supermans
1 Like
5/4 151
Warm up 5 min row machine
Ohp Warm up to 5 RM 65 lbs
6x3 65
1x15 45
Pull ups purple band 6,5,5,6,5,4
Push ups 2x8
CG bench 4 inches
4x8 45,50,55,60
6x5 60
GS db row 5x10 35
GS red band pull a parts 5xMRS
GS red band where’s my money 5xMRS
GS twisting curls 5x10 10 lbs
Dips purple band 10,8,5
5/5 153.2
Warm up 5 mins stairs
warmed up to Squat 5 RM at 125
4 singles and 1 triple at the end.
Warmed up to Sumo deads 10 RM at 155
4x5 follow up sets
Hip thrust 3x10 135
Leg curls 3x10 70 lbs (different machine felt way harder)
Hanging leg raises 3x15
This felt good. Gonna move 125 to my t2 and push for a 6 Rm and 4x3 for half sets and try for 135 as a 3 RM next week.
Also gonna add 10 lbs to my t2 deadlift and shoot for 165 as a 6-8 RM.
Tomorrow is a rest day. Will get some cardio in
2 Likes
5/6 150.8
Felt good. Decided to rest tomorrow instead.
Bench worked up to 5 RM at 90 lbs
Ss db rows 5x15 30 lbs
Then 5x1 @90 and 1x3@90
Ss red band pull apart 6x10 and where’s my money 6x5
Incline bench worked up to 10 RM at 60 lbs
Then 4x5 @60
Ss curls 7x30-20 @7.5 ( all 10’s and 12.5 were taken… Did pump work instead)
Lat pull down 4x15 @ 65
Triceps push down 4x15 @ 20
Ss cable face pulls 4x25 @20
Abs 2x 15 hanging leg raises
Ss 2x40 bicycles
5/7 156 uh??!!
Ok so today is a rest day. Which… Oddly I don’t feel I need but am gonna take. Will do some cardio.
This is the first time I have ever lifted 6 days in a row and still felt good enough to lift again. Enjoying this lay out. Seems to be working well for me.
Time is right on where I need it; about an hour. I am getting more accessories in than I have in the past which will hopefully be good for aesthetics. And numbers are slowly going up.
Sticking with adding weight each session until I find my true 3 RM maxes that I have to hold over into the next session for more volume work. I keep hitting 5 every time I try and add weight so that’s a good thing.
1 Like
5/8 154.4 why so high again!?
Alright tonight after work is lower body day. Deadlift focus.
Update:
Deadlifts
135x5
155x5
165x5
185x6 new 6 rep max
185 4x3
Squats
45x5
65x5
75x5
90x5
115x3
125x6 managed to push this to my 6 rep max as well
125 4x3
Leg press 90 4x15
Leg curl 120 4x15
Cable pull through 50 3x15
Lower back circuit 2 times
Grueling work out for me. Deadlifts and squats were mentally challenging but… I am pretty much back up to my old weights.
Gonna push 135 as my squats next lower day and aim for 3-5 rep max at it. Should be doable.
Also gonna pull 185 again but try to push it to a 7-10 RM.
Need to up the weight on leg press as well as cable pull throughs. First time doing those so started conservative.
1 Like
5/9 152.8
Today is ohp day. Will update with lifts later tonight.
Update:
Ohp 65 6rm
65 4x3
Close grip bench 65 10 RM
65 4x5 last set 10
Lat pulls 3x15 70
Seated rows 3x10 70
Cable face pulls ss triceps push down 3x25,3x15 30,20pbs
Curl variations ss lat raises 3x15,3x16 10 lbs
20 mins cardio
1 Like
Just took some time to reread my log. Damn… I lost alot of strength in the 4 months if working 2 jobs and gained over 10 lbs… Pissed at my self.
Glad to be putting in quality work again. Currently enjoying this unstructured program. Gonna keep at it until my numbers are closer to where they were. Then will try again on 531. Need to make sure I have recreated my gym habit.
Honestly considering that 13 week BBB challenge again because of how much I enjoyed it. I saw great progress on it too.
5/10 152.4
Squats
5’s
Warm up 5,5,5,3. 45,55,70,80
Working 95,105,115
BBB 5x10 70 ss 5x5 push up
RDL 3x10 70 ss 3x5 band assisted pull ups (foot started twitching)
Pull through 3x15 50
Hanging leg raises 3x15
1 Like
5/11 155.0
Bench 5’s
Warm up 45,45,55
Working 65,75,85
BBB 50
Ss db row 5x10 35
Incline bench 3x15 46
T bar row 3x15 25
Curls 5x15-25 12.5
DB standing press 3x15 12.5
Kettle bell swings 3x10 30 lbs
1 Like
5/12 157
Last night sister came over for late brunch and dinner. Was her 21st. Didn’t not eat… At a deficit lol also might have drank too much.
Eggs Benedict with mimosas
Fresh live oysters (that’s right cracked and cleaned my self) with lemon and Tabasco
Ribeye, Alfredo and bacon wrapped asparagus with pomagrante margaritas
Whiskey and some games.
Lazy man’s cheese cake and nilla wafers and Ginger snaps.
Good night
Still tried to hit the gym today didn’t go hard at all.
Leg curls 4x25 40
Glute Bridges 4x25
Jump squats 4x10
Deadlifts 5x5 135
Pull ups purple band 3x5
Leg press 3x15 90
Pull throughs 4x15 60
Dehydration doesn’t bode well for lifting. Will try again tomorrow
2 Likes
5/13 156
Today was way better
Wennings warm up
4x25 letting leg curls 40 lbs
4x25 glute Bridges
4x10 jump squat
Warm up dl 3x5 135
Working 5’s 155,170,190 rule of 10 at top set
Ss pull ups purple band 8,6,5,5,4,4,4
Pull through 3x15 60
Leg press 3x15 140
Hanging leg raises 3x10
Ss push ups 3x10
Feeling stronger.
5/14 154.8
Wennings warm up
4x25 DB ohp 10 lbs
4x25 db row 15 lbs
4x25 tricep kick backs 5 lbs
Ohp 3x5 45,45,50
3x5 55,65,70 rule of 10 last set
3x5 45
Ss 3x10 push up
DB bench 3x15 25
Ss DB row 3x15 35 lbs
Cable face pulls 3x15 50 lbs
Ss triceps push downs 3x15 30 lbs
Kettle bell swings 3x15 35 lbs