3/26/21
A1) Weighted chin-up (Bwt +15) x8, x6, x6, x5, x4
A2) Dumbbell triceps overhead extension 60lbs x8, x8, x8, x8, x6
B1) Machine calf raise (straight knees) 230lbs x8, x8, x8, x8, x7
B2) Lying leg curl 115lbs x8, x8, x7, x7
C1) Seated leg extension machine 190lbs x8, x8, x8, x8, x8
C2) Standing dumbbell Zottman curls 35lbs (ea) x8, x8, x8
D1) Incline dumbbell bench press with external rotation 100lbs x8, x8, x8
Yesterday: 3/27/21
Long bike ride, 3- 80 yard track runs @50% capacity, some walking
Hit some tennis serves and ran some more around the court. Calves don’t appreciate it.
Yay cardio- I’m back since I seem to not want to lower calories!
3/28/21
Bodyweight: 211lbs
A1)Forward KB lunges onto step (6") x15, x15 (ea)
A2) Seated machine abdominal curl 90lbs x8, x8, x8, x8, x8
B1) Barbell overhead press 115lbs x6, x6, x6, x6, x6
B2) Barbell Romanian deadlift 205lbs x6, x6
C1) Weighted dip (+20lbs) x6, x6, x5, x5, x4, x4
C2) Weighted SL calf raise with pause (+20lbs) x8, x8, x8, x8, x8, x8 alternating
D1) Incline DB biceps curls 35’s x8, x6, x6, x5, x5
D2) Barbell wrist extension, supported 40lbs x10, x20
3/30/21
A1)Cybex V-squat Hack Squat machine (facing away from pads) 284lbs x5, x5, x5, x5, x5
A2) Standing dumbbell lateral raise: 35lbs (ea) x6, x6, x6, x6, x6
B1) Decline leg raise: x8, x8, x8, x8
B2) Push-up x8, x8, x8, x8
C1) One arm supported dumbbell row: 80lbs x8, x8, x8 alternating
C2) Soleus raise machine: 60lbs x8, x8, x8, x8
D1) Barbell preacher curl: 70lbs x6, x6, x6, x6
4/2/21
A1) Weighted chin-up (Bwt +10) x8, x6, x6, x5, x4
A2) Dumbbell triceps overhead extension 60lbs x8, x8, x8, x8
B1) Machine calf raise (straight knees) 235lbs x8, x8, x8, x8
B2) Lying leg curl 115lbs x8, x8, x7, x7, x6
C1) Seated leg extension machine 190lbs x8, x8, x8, x8, x8
C2) Standing dumbbell Zottman curls 35lbs (ea) x8, x8, x8
D1) Incline dumbbell bench press with external rotation 100lbs x8, x8, x8
4/9/21
A1) Weighted chin-up (Bwt +15) x8, x6, x6, x5, x6
A2) Dumbbell triceps overhead extension 60lbs x8, x8, x8, x6, x6
B1) Machine calf raise (straight knees) 235lbs x8, x8, x8, x8, x8
B2) Lying leg curl 115lbs x8, x8, x7, x6, x6
C1) Seated leg extension machine 190lbs x8, x8, x8
C2) Standing dumbbell Zottman curls 35lbs (ea) x8, x8, x8
D1) Incline dumbbell bench press with external rotation 100lbs x8, x8, x8
4/11/2021
Bodyweight: 212lbs
A1)Forward KB lunges onto step (6") 35lbs KB each arm x6, x6, x6, x6(ea)
A2) Seated machine abdominal curl 90lbs x15, x15, x12
B1) Barbell overhead press 115lbs x7, x6, x6, x5, x5, x5
B2) Barbell Romanian deadlift 185lbs x6, x6, x6
C1) Weighted dip (+10lbs) x6, x6, x5, x5, x4, x4
C2) Weighted SL calf raise with pause (+10lbs) x8, x8, x8, x8, x8, x8 alternating
D1) Incline DB biceps curls 35’s x8, x6, x6, x6
D2) Barbell wrist extension, supported 40lbs x20, x20
Really struggling mentally and with the diet. Two 12 hour fast days aren’t putting a dent in my belly fat- probably over-eating after the fasts. Did not track my calories this week, was over-loaded at work and just feeling like giving up, honestly.
4/13/21
A1)Cybex V-squat Hack Squat machine (facing away from pads) 284lbs x6, x6, x6, x5, x5
A2) Standing dumbbell lateral raise: 35lbs (ea) x6, x6, x6, x6, x6
B1) Decline leg raise: x8, x8, x8, x8, x8
B2) Push-up (+20lbs on back) x8, x8, x8, x8, x8
C1) One arm supported dumbbell row: 80lbs x8, x8, x8 alternating
C2) Soleus raise machine: 60lbs x8, x8, x8, x8
D1) Barbell preacher curl: 70lbs x6, x6, x6, x6
4/16/21
A1) Weighted chin-up (Bwt +20) x8, x6, x5, x5, (Bwt only) x8
A2) Dumbbell triceps overhead extension 60lbs x8, x8, x8, x6, x6
B1) Machine calf raise (straight knees) 235lbs x8, x8, x8, x8, x8
B2) Lying leg curl 115lbs x8, x8, x6, x6, x6
C1) Seated leg extension machine 190lbs x8, x8, x8, x8
C2) Standing dumbbell Zottman curls 35lbs (ea) x8, x8, x8
D1) Incline dumbbell bench press with external rotation 100lbs x8, x8, x8
Two 20 minute incline treadmill walks mixed in during non-lifting times, and tennis (about 2 hours of singles and doubles) yesterday. Got a slightly pissed off shoulder as a result. Finally back to a calorie deficit this week as well so I expect some pay-off.
4/18/21
Bodyweight: 210lbs
A1)Forward KB lunges onto step (6") 60lbs KB each arm x6, x6, x6, (ea)
A2) Seated machine abdominal curl 90lbs x10, x10, x8, x8
B1) Barbell overhead press 115lbs x7, x6, x6, x5, x5, x5
B2) Barbell Romanian deadlift 185lbs x6, x6, x6
C1) Weighted dip (+10lbs) x6, x6, x5
C2) Weighted SL calf raise with pause (+10lbs) x8, x8, x8 alternating
D1) Incline DB biceps curls 35’s x8, x7, x7, x6
D2) Barbell wrist extension, supported 40lbs x20, x20
Later, push mower, light tennis hitting.
4/20/21
A1)Cybex V-squat Hack Squat machine (facing away from pads) 284lbs x6, x6, x5, x5, x5, x5
A2) Standing dumbbell lateral raise: 35lbs (ea) x6, x6, x6, x6, x6
B1) Decline leg raise: x8, x8, x8, x8, x8
B2) Push-up (+20lbs on back) x8, x8, x8, x8, x8
C1) One arm supported dumbbell row: 50lbs x10, x10, x10, x10 alternating
C2) Soleus raise machine: 60lbs x8, x8, x8, x8, x8, x8
D1) Barbell preacher curl: 70lbs x6, x6, x6, x6
4/23/21
A1) Weighted chin-up (Bwt +10) x10, x7, x7 x5, (Bwt only) x8
A2) Dumbbell triceps overhead extension 60lbs x8, x8, x8, x6, x6
B1) Machine calf raise (straight knees) 235lbs x8, x8, x8, x8, x8
B2) Lying leg curl 115lbs x8, x8, x6, x6, x6
C1) Seated leg extension machine 190lbs x8, x8, x8, x8, x8
C2) Standing dumbbell Zottman curls 35lbs (ea) x8, x8, x8
D1) Incline dumbbell bench press with external rotation 100lbs x8, x8, x8
4/25/21
Bodyweight: (1/1/20) 215lbs—(1/30/20) 208lbs—(3/1/20) 203lbs—
(5/1/20) 198lbs—(5/15/20) 195lbs—(5/30/20) 194lbs—(6/19/20) 187lbs—(9/28/20) 200.5lbs— (1/1/21) 214.4lbs—(3/1/21) 217lbs—(4/25/21) 210lbs
Height: 6 foot and a half
Circumference (all relaxed):
Neck: (1/1/20)15.25 inches—(1/30/20)15 inches—(3/1/20) 14.75"—(5/1/20) 14.75"—(5/15/20) 15"—(5/30/20) 15"—(6/19/20) 14.5"—(9/28/20) 15" —(1/1/21) 15"—(3/1/21) 15.25"—(3/1/21) 15.25"
Shoulders/upper chest: (1/30/20)50 inches—(1/30/20)49 inches—(3/1/20) 48"—(5/1/20) 48.5"—(5/15/20) 49.5"—(5/30/20) 48.5"—(6/19/20) 46.5"—(9/28/20) 47.5" —(1/1/21) 50"—(3/1/21) 50.5"—(4/25/21) 50"
Belly at umbilicus: (1/1/20)39.5 inches—(1/30/20) 38 inches—(3/1/20) 37"—(5/1/20) 37.5"—(5/15/20) 36"—(5/30/20) 35"—(6/19/20) 35"----(9/28/20) 37" —(1/1/21) 39.5"—(3/1/21) 39"—(4/25/21) 38"
Arms at mid-lateral triceps head: (1/1/20)14.5 inches—(1/30/20)14.5 inches—(3/1/20) 14.5"—(5/1/20) 14.75"—(5/15/20) 14"—(5/30/20) 14"—(6/19/20) 14"—(9/28/20) 14" —(1/1/21) 15"—(3/1/21) 15"—(4/25/21) 15"
Forearms at widest: (1/1/20)12.5 inches—(1/30/20)12.25 inches—(3/1/20) 12"—(5/1/20) 12"—(5/15/20) 12"—(5/30/20) 12.5"—(6/19/20) 12.5"—(9/28/20) 12.5" —(1/1/21) 12"—(3/1/21) 12"—(4/25/21) 12"
Quadriceps at inch above patella: (1/1/20)17.25 inches—(1/30/20) 16.5 inches—(3/1/20) 16.75"—(5/1/20) 16.25"—(5/15/20) 16.5"—(5/30/20) 16.5"—(6/19/20) 16.5"—(9/28/20) 16.25" —(1/1/21) 17.75"—(3/1/21) 17.5"—(4/25/21) 17.5"
Calves at widest: (1/1/20)15.5 inches—(1/30/20) 15 inches—(3/1/20) 15.5"—(5/1/20) 15"—(5/15/20) 15"—(5/30/20) 14.75"—(6/19/20) 14.75"—(9/28/20) 15" —(1/1/21) 15.5"—(3/1/21) 15.5"—(4/25/21) 15.5"
Dropped 7 pounds, with no loss of size except an inch off the belly. I can push harder, clean up the diet more, but I’m starting to feel the shoulder and hip barking at me now.
4/25/21
A1)Forward KB lunges onto step (6") 50lbs KB each arm x6, x6, x6, (ea)-stopped when I felt a sharp/burning pain in my left lateral/anterior hip when it was stretched as the non-working leg during a rep.
A2) Seated machine abdominal curl 110lbs x10, x10, x8, x8, x8, x8
B1) Barbell overhead press 95lbs x7, x6, x6, x5, x5
B2) Barbell Romanian deadlift 185lbs x6, x6, x6
C1) Weighted dip (+10lbs) x7, x7, x6, x5, x5, x5
C2) Weighted SL calf raise with pause (+10lbs) x8, x8, x8 alternating
D1) Incline DB biceps curls 35’s x8, x7, x7, x6
D2) Barbell wrist extension, supported 40lbs x20, x20
4/27/21
A1)Cybex V-squat Hack Squat machine (facing away from pads) 304lbs x5, x5, x5, x5, x5, x5
A2) Standing dumbbell lateral raise: 35lbs (ea) x6, x6, x6, x6, x6
B1) Decline leg raise: x8, x8, x8, x8, x8
B2) Push-up (+20lbs on back) x8, x8, x8, x8, x8
C1) One arm supported dumbbell row: 80lbs x7, x7, x7, x7 alternating
C2) Soleus raise machine: 60lbs x8, x8, x8, x8, x8
D1) Barbell preacher curl: 70lbs x8, x6, x3, x3
Some light running, tennis drills later.
4/30/21
A1) Weighted chin-up (Bwt +20) x6, x5, x5 x5, (Bwt only) x8
A2) Dumbbell triceps overhead extension 60lbs x8, x8, x8, x6, x6
B1) Machine calf raise (straight knees) 245lbs x8, x8, x8, x8, x8
B2) Lying leg curl 115lbs x8, x8, x6, x6, x6
C1) Seated leg extension machine 210lbs x8, x8, x8, x8- holy quad contraction
C2) Standing dumbbell Zottman curls 35lbs (ea) x8, x8, x8, x6, x6
D1) Incline dumbbell bench press with external rotation 100lbs x8, x8, x8, x8, x8
5/4/21
A1)Cybex V-squat Hack Squat machine (facing away from pads, a few building up sets) 304lbs x5, x5, x5, x5, x5
B1) Romanian deadlift: 185lbs x6, x6, x6, x6, x6
C1) Decline leg raise: x10, x10 x8, x8, x8
D1) Seated calf raise (knees straight) 235lbs x8, x8, x8, x6, x6
E1) Seated leg extension machine 210lbs x8, x8, x8
Going to try a upper/lower split, 2x/week and steady state cardio the rest oft he days, with low calories. My BP was 134/106 after my weight session today so I need to work on relaxing. Normally that involves drinking to get me in that state, but I’m not doing that lately. Nor cookies will get me there…
5/7/21
Bodyweight: 206lbs
A1) Weighted chin-up (Bwt +20) x6, x6, x5 x5, (Bwt only) x8
B1) Barbell military press 115lbs x8, x6, x6, x6, x6
C1) Machine abdominal crunch 110lbs x8, x8, x8, x8, x8
D1) Triceps dip +25lbs x8, x6, x6, x5, x4
E1) Barbell preacher curl 70lbs x6, x6, x5, x4
F1) Standing dumbbell Zottman curls 20lbs (ea) x8, x8, x8, x6
G1) Seated calf raises (bent knee) 50lbs x15, x10, x10
5/11/21
A1)Cybex V-squat Hack Squat machine (facing away from pads, a few building up sets) 314lbs x6, x6, x6, x6, x6
B1) Romanian deadlift: 195lbs x6, x6, x6, x6
C1) Decline leg raise: x10, x10 x8, x8, x8
D1) Seated calf raise (knees straight) 235lbs x8, x8, x8, x6
E1) Seated leg extension machine 210lbs x8, x8, x8
F1) Lying leg curl: 110lbs x8, x8, x6
Been doing a daily treadmill walk inclined, or a bike ride daily separated from weight workouts. My quads and brain hurt. As does my right calf, traps, and overall face area. Calories in the 1500-1800 range some days. Fuck it.
5/14/21
A1) Weighted chin-up (Bwt +25) x6, x6, x5 x5, (Bwt only) x10, x10
B1) Barbell military press 115lbs x8, x6, x6, x6, x6, x6
C1) Machine abdominal crunch 110lbs x8, x8, x8, x8, x8
D1) Triceps dip +25lbs x8, x6, x6, x5, x4
E1) Barbell preacher curl 70lbs x8, x6, x5, x4, x4, x4
F1) Standing dumbbell Zottman curls 25lbs (ea) x8, x8, x8, x6
G1) Seated calf raises (bent knee) 50lbs x15, x10, x10
H1) Overhead dumbbell triceps extension 60lbs x7, x6, x6
I1) Reverse dumbbell fly 10’s x10, x10, x10