10/27/23
Bodyweight: 218lbs
A1) Standing Overhead Dumbbell Press: (warm up sets), 25’s x10, 40’s x10, 60’s x6, x5, x5, 30’s x10
B1) Rear Foot Elevated Split Squat with Dumbbells: 25lbs each hand x8, x8, x6, x5 each leg
D1) Incline Dumbbell Curls (45 degrees) 40lbs each arm x8, x8, 30lbs x8
E1) Soleus Raises: 60lbs x12, x10, x10
F1) Dips: (Body weight) x10, x8, x7, x6
G1) Hammer Strength Machine Preacher Curl 45lbs x15, x12
H1) Seated Leg Extension Machine: 160lbx x10, x10, x10
I1) Reverse sit up Bwt x10, x10, x8
11/2/23
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 234lbs x10, 284lbs x8,x8, x8
B1) Hammer Machine Seated Incline Press: warm up sets x3, 185lbs x10,x8, x8
C1) Chin-ups (Bodyweight): x10, x7,x7, x6, x5
D1) Seated Leg Curl Machine: 110lbs x10, x10, x10
Maintaining a little strength…3 days of diet tracking and then I derail my caloric train. Mentally not motivated.
11/6/23
A1) Standing Overhead Dumbbell Press: (warm up sets), 25’s x10, 40’s x10,x10, x10
B1) Rear Foot Elevated Split Squat with Dumbbells: 25lbs each hand x10, x8, x8, x6, each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x8, x8, 30lbs x8
F1) Dips: (Body weight) x10, x8, x7, x6
G1) Hammer Strength Machine Preacher Curl 45lbs x15, x12
H1) Seated Leg Extension Machine: 160lbx x10, x10, x10
I1) Reverse sit up Bwt x10, x10, x8
Dog walk, 40 min
11/12/23
Bodyweight: 218lbs
Toiling with the idea of going back to a 5:3:1 template since my workouts have been stale lately. Tested V-squat and barbell bench max today to get a baseline of where I’m at. Hopefully I get some momentum rolling. I’ve accepted I don’t want to restrict my diet or drinking (at least) until the holidays are over.
A1) V- Hammer Squat Machine (facing pads): warm up sets, 234lbs x10, 284lbs x8, 324lbs x6, 384lbs x1- little back twinge, stopping
B1) Barbell Press: warm up sets x3, 185lbs x1, 190lbs x1
C1) Chin-ups (Bodyweight): x10, x7,x7, x6, x5
D1) Seated Leg Curl Machine: 110lbs x10, x10, x8, 115lbs x7
E1) Seated Calf Machine (Straight Knees): 100lbs x10, 140lbs x10, 205lbs x8, x8
F1) Straight Bar Reverse Curls: 50lbs x8, x8, x8
11/19/23
Bodyweight: 219.4lbs
A1) Standing Overhead Barbell Press: (warm up sets), 95lbs x5, 115lbs x4, 125lbs x1- thought I started compensating too much- some right shoulder strain
B1) Rear Foot Elevated Split Squat with Dumbbells: 25lbs each hand x10, 45lbs each hand x5 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, 30lbs x8
F1) Dips: (Body weight) x10, x8, x7, x6, x3
G1) Dumbbell Lateral Raises: 15lbs each x20- felt ok
H1) Barbell Deadlift: warm up sets, 135lbs x5, 155lbs x5, 175lbs x3, 225lbs x3, 250lbs x1- grip sucks, may go back to wraps and belt for heavy sets
Conditioning later will include annual leaf raking, bagging in a tarp and pulling to the curb, for at least an hour. I will be tired.
11/21/23
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 184lbs x5, 224lbsx5, 259lbsx5
B1) Barbell Bench Press: warm up sets x3, 95lbs x5, 110lbs x5, 130lbs x5, 155lbsx5
C1) Pull-ups Parallel Grip (Bodyweight): x10, x6, x5, x5
D1) Seated Leg Curl Machine: 100lbs x10, x10, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 220lbs x10, x10, x8, x8
G1) Seated Leg Extension Machine: 150lbs x10, x10, x10
11/24/23
A1) Standing Overhead Barbell Press: (warm up sets), 95lbs x5, 115lbs x5, 125lbs x5
B1) Rear Foot Elevated Split Squat with Dumbbells: 25lbs each hand x10, x8 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, 30lbs x8
F1) Dips: (Body weight) skipped
G1) Dumbbell Lateral Raises: 20lbs each x20- felt ok
H1) Barbell Deadlift: warm up sets, 135lbs x5, 155lbs x5, 185lbs x5, 235lbs x5
I1) Soleus Raises: 50lbs x10, x10, x10
J1) Seated Leg Extension: 150lbs x12, x10, x10
I just jumped in today with a brief warm up of hip, ankle, and back mobility. I didn’t calculate any actual weights in 5/3/1 and maybe my numbers were too high. I generally am feeling left sided back pain and a lot of anterior delt soreness later today. I have to work on patience and not getting hurt- which I mostly do anyway, but even more so.
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11/30/23
Bodyweight: 221lbs
A1) V- Hammer Squat Machine (facing pads): (290lbs training max) warm up sets x3, 184lbs x3, 209lbsx3, 234lbsx5, x5, x5- no back tweaks without belt
B1) Barbell Bench Press: (185lbs training max) warm up sets x3, 120lbs x3, 135lbs x3, 150lbs x3, x3- arched and depressed shoulders- no pain on the right
C1) Pull-ups Parallel Grip (Bodyweight): x8, x6, x5, x5
D1) Seated Leg Curl Machine: 115lbs x x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 220lbs x10, x10, x8
G1) Seated Leg Extension Machine: 150lbs x10, x10, x10
H1) Barbell Preacher Curls Medium Grip: 60lbs x10, x10, x8
I hurt in a lot of places (tendinitis, other?) and am trying joint mobility and good positioning to avoid more.
12/3/23
5/3/1ish something
A1) Standing Overhead Barbell Press:(140 training max) (warm up sets), 90lbs x3, 100lbs x3, 155lbs x3
B1) Rear Foot Elevated Split Squat with Dumbbells: 30lbs each hand x8, x8 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x10, x9
F1) Dips: (Body weight) x8, x6, x6, x5
G1) Dumbbell Lateral Raises: 15lbs each x20 slight torso flex
H1) Barbell Deadlift: (260 training max) warm up sets, 165lbs x3, 185lbs x3, 210lbs x3
I1) Soleus Raises: 55lbs x10, x10, x10
Later, dog walk. I think I’ve drank alcohol every night this week. Not shit faced/non-functional, or anything.
12/7/23
5/3/1 ish
A1) V- Hammer Squat Machine (facing pads): (290lbs training max) warm up sets x3, 194lbs x5, 224lbs x3, 249lbs x3 without belt
B1) Barbell Bench Press: (185lbs training max) warm up sets x3, 125lbs x5, 145lbs x3, 160lbs x3, x3- arched and depressed shoulders- still some shoulder pain pain on the right
C1) Pull-ups Parallel Grip (Bodyweight): x8, x6
D1) Seated Leg Curl Machine: 115lbs x x10, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): skipped
F1) Straight Knee Seated Calf Raise Machine: skipped
G1) Seated Leg Extension Machine: skipped
H1) Barbell Preacher Curls Medium Grip: 60lbs x10, x10, x8
12/10/23
Bodyweight: 221lbs
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 95lbs x5, 110lbs x3, 120lbs x2, x2
B1) Barbell Deadlift: (warm up sets) x5, 175lbs x5, 200lbs x3, 225lbs x2, x2
C1) Rear Foot Elevated Split Squat with Dumbbells: 30lbs each hand x8, x8, x6 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x8, x8, x6
E1) Soleus Raises: 50lbs x10, x10, x10
F1) Dips: (Body weight) x8, x8, x7, x7
G1) Dumbbell Lateral Raises: 15lbs x15, x10
12/14/23
5/3/1 ish
Left knee hurt and swollen, ice helped a bit but minimal knee stress with exercises today.
A1) V- Hammer Squat Machine (facing pads): (300lbs training max) warm up sets x3, 174lbs x5, 204lbs x5, 234lbs x5 without belt
B1) Barbell Bench Press: (190lbs training max) warm up sets x3, 115lbs x5, 135lbs x5, 145lbs x5
C1) Pull-ups Parallel Grip (Bodyweight): x8, x6, x5, x4
D1) Seated Leg Curl Machine: 115lbs x x10, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): skipped
F1) Straight Knee Seated Calf Raise Machine: 100lbs x10, 145lbs x10, 205lbs x10
Incline treadmill walk 20 min
12/17/23
Bodyweight: 224lbs
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (145lbs TM) (warm up sets), 85lbs x5, 100lbs x5, 110lbs x5, x5
B1) Barbell Deadlift: (270lbs TM) (warm up sets) x3, 160lbs x5, 185lbs x5, 210lbs x5, x5, x5
C1) Rear Foot Elevated Split Squat with Dumbbells: skipped
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x10, x8
E1) Soleus Raises: 50lbs x12, x12, x10
F1) Dips: (Body weight) x9, x8, x7, x7
G1) Dumbbell Lateral Raises: 15lbs x15
Dog walk later 20 min.
Adding weight, not too much volume. Diet is see food, eat food, with moderately high protein and very high carbs and fat. Drinking about 4-5 nights per week.
12/19/23
5/3/1ish
A1) V- Hammer Squat Machine (facing pads): (300lbs training max) warm up sets x3, 184lbs x3, 214lbs x3, 244lbs x8 without belt
B1) Barbell Bench Press: (190lbs training max) warm up sets x3, 120lbs x3, 140lbs x3, 155lbs x3, x3
C1) Pull-ups Parallel Grip (Bodyweight): x8, x6, x5, x4
D1) Seated Leg Curl Machine: 115lbs x x10, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): skipped
F1) Straight Knee Seated Calf Raise Machine: 100lbs x10, 145lbs x10, 205lbs x10
G1) Preacher Curls (Straight Bar) 60lbs x10, x10, x8, x8
H1) Seated Leg Extension: 150lbs x10, x10, x10
12/24/23
Merry Christmas!
Bodyweight: 226 lbs gym scale says
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (145lbs TM) (warm up sets), 90lbs x3, 105lbs x3, 125bs x7, x5
B1) Barbell Deadlift: (270lbs TM) (warm up sets) x3, 170lbs x3, 195lbs x3, 225lbs x3, x5, x5
C1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each arm x6, x6, x6 each leg- put back foot on smith machine bar in a low position with a pad- way more comfortable than the higher bench I was using
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x10, x8
E1) Soleus Raises: 50lbs x12, x12, x10
F1) Dips: (Body weight) x9, x8, x5, x4
G1) Dumbbell Lateral Raises: 15lbs x37
Dog walk later 20 min.
12/28/23
Dragged my ass to the gym today, decided to re-check some training maxes and get out…
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 234lbs x5, 284lbsx3, 334lbsx2, 354lbs x1- with belt on, felt good
B1) Barbell Bench Press: (185lbs training max) warm up sets x3, 120lbs x3, 135lbs x3, 150lbs x3, 165lbs x2, 175lbs x1 (still some right shoulder pain, WTF)- arched and depressed shoulders
C1) Pull-ups Parallel Grip (Bodyweight): x8, x6, x5, x5
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12/31/23
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (145lbs TM) (warm up sets), 100lbs x5, 110lbs x3, 125bs x3, x3, x3, x3
B1) Barbell Deadlift: (270lbs TM) (warm up sets) x3, 185lbs x5, 210lbs x3, 230lbs x3, x3, x3, x3
C1) Rear Foot Elevated Split Squat with Dumbbells: Bwt x20 each leg- put back foot on smith machine bar in a low position with a pad
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x8, 40lbs x8, x7, x6
E1) Soleus Raises: 50lbs x12, x12, x10
F1) Dips: (Body weight) x8, x8, x5
G1) Dumbbell Lateral Raises: 17.5lbs x20
H1) Low cable pull seated 100lbs x10, x10, x10
Fat as fuck. Maybe time for a new log with the new year.