6/1
Not terrible progress for last 5 months. Hoping next 30 days I can finish off this cut and start slowly add size again.
6/1
Morning Workout
Power Cleans
30x135
Lots of yard work. Took out dead tree and placed new one, mowed, etc.
Night Workout
Deep Waters W1
Deadlifts
3x10x185 - first time deadlifting in long time. Just working movement, I’m still cautious of hurting my back.
Zercher Squat
10x10x135 - quads were cramping on set 5.
BB Lunges
3x10x95 - still cramping
Sit ups and back extension
3x20
2 Likes
Crazy work ethic man.
1 Like
Appreciate it! I don’t think I’m wired to be idle though.
6/2
AM Workout
Deep Waters W2
Pullups
4 sets of max (8, 8, 8, 8)
BB Rows
3x12x155
Clean Pull
3x10x135
3 sets of: 60 Second Plank and 20 sit-ups
Really looking forward to tomorrow’s 10x10 Push Press 
. I’m pretty sure Push Press is more taxing on me than any other lift.
3 Likes
Good job, dude!
1 Like
6/3
Really hurting today! Had a long day yesterday. We had some protests a block from my office so went home early to do a board meeting. I ended up presenting for nearly two hours straight. The problem, though, I couldn’t get connected to the zoom call. So, I had to phone in. If you’ve never tried to present a well over 9 figure budget without seeing people’s faces, I can’t recommend it highly enough.
Deep Waters W3
Push Press
10x10x115 – I probably could have done more. I might have rushed myself a bit with the breaks. I didn’t struggle to get the weight up, but I definitely felt it. (and still am!)
lateral Raises
3x10 | Mid-Way through the first set I had the thought that Jon Andersen would not be pleased with my effort. I upped the weight and stopped being a lil bitch using it as a rest exercise
Axle Barbell Curl
5x10x60lbs
Sit up/Back Ext
3x20
1 Like
Tonight I was thinking and realized I’m not pushing hard enough. I’m going to finish workout 4 tomorrow, then start week 1 over. I need to push harder. Part of my rationale for this is I just walked into my garage at 9pm, completely cold and strict repped 115 on OHP, with more in the tank.
So… here’s to kicking my own ass. Not looking forward to 10x10x175 zercher squats, but it’s what I have to do.
I think this is a sign you’re doing it right.
1 Like
That’s what I was thinking! If I’m not worried about finishing to the workout I probably am not doing it right.
6/4
Deep Waters W4
Bench Press - First time in (maybe) 2 years
3x10x175lbs
I’m really surprised I could do that. I guess it’s just carry over from over head pressing.
CGBP
3x10x135lbs
Incline Press
3x10x60lbKB
Dips
3x10
Pushups
3 sets of AMRAP
I didn’t count pushups, I just went for it
3 Rounds of 60 sec plank and 20 sit-ups.
I actually hate the ab work at the end. It’s terrible. Doing planks makes me want to be cremated. I just picture myself spending the rest of existence looking back at myself during that 60 second period.
I remember why I stopped. My right shoulder blade (infraspinatus) is incredibly tight and uncomfortable, which is causing my right elbow tendonitis to flare up, which makes my right hand hurt like a MFer. I can’t hold onto a water bottle or type very well.
I might have to just do slight incline bench, instead of flat.
1 Like
6/5
I think I came up with a properly terrible cardio form. Jon suggests stair climbing. Therefore, I put my stair stepper at least resistance and threw a 40lb weight vest on. I knew I needed a rest, so I made a terrible rest. Dead hangs with a vest on. Essentially, when I couldn’t breathe, I had to hang. When I wanted to let go, I had to step again. Quite the conundrum.
Stair Climber
5 minutes
Dead hang
Stair climber
4 minutes
Dead hang
Stair climber
2 minutes
Dead hang
Stair climber
2 minutes
Dead hang
Stair climber
1 minute
Didn’t time the hangs, because I hung on until I couldn’t.
2 Likes
That sounds fucking awful. You have a talent for developing terrible things.
Re-Did workout 1 today with 175 on zercher front squats. I’ve experienced the worst misery and I don’t look forward to doing it again.
6/8
DeepWaters W3
PushPress
3x10x135 | No way I could continue, my left shoulder wasn’t stable.
7x10x115 | This was still difficult
Lateral Raises
3x10
Axle Curl
5x10
Sit-ups and Back Ext
3x20
I get nothing out of push presses. Not a little bit, literally nothing. Haven’t yet learned to maintain tightness, so it feels like a pin Press from nose level. I wouldn’t add more than 5# for push press unless you really get something out of it.
That being said, 135 for 3x10 is still very solid, great work dude.
1 Like
I used to get quite a bit out if it. My max strict used to be 185, with a 215 push. Most of it comes from staying tight for the initial point. If I just barely bend my knees I get just as much as a full push press.
6/9
Travelled for work and was stoked to get in a real gym for chest day. Sadly, it closed at 7 and I left the office at 8.
6/10 (how are we 10 days into June?!)
Deep Waters W4
Bench Press
10x175
2x10x155 | Ya, shoulder pain at 175.
CGBP
3X10X135
Incline DB Press
3x10
Dips
1x14
2x12
Pushups
3xamrap
Abs
Feeling really good physically. Aside from shoulder pain, which has been a constant nuisance for 12 years. Since I’m traveling currently, I cooked some Tri-Tip this morning for breakfast, lunch and lunch tomorrow. I really need to do this when I’m home, but the perception of me buying $40 worth of steaks for 3 meals isn’t great with the fam. I don’t hear anything when I spend $25 on a meal to eat out, but prepping $13 meals is a big issue. haha.
Weighed myself at the gym. Fully clothed (shoes too), with a protein shake and 16oz of water had me at 209. Probably 203, upon waking.
I’m forbidden from flat benching ever again. The amount of pain my elbow and hand is in is not worth it. Shooting pain from fingers to back of shoulder.
I’m gonna give flat bench a go once the gyms reopen here. Back when I was powerlifting, had to have left shoulder scoped due to bone spurs, etc. Always hurt. Have almost exclusively stuck to incline/decline bench and DB’s with no pain. Plan is to start out light for 2 sets of 10 @ 225. We’ll see.
1 Like