4/20/18
Weight: 200.0
Active Recovery
Incline Walk
20 minutes x +25lbs x Incline 10 x 3.2 mph
Superset:
Abs
6-8 sets x 12-15 reps
Calves
6-8 sets x 8-12 reps
Thought about doing shoulders, but lack of sleep took that off the table, ha. Tomorrow will be a good day, gonna need a nap this afternoon though, no doubt about it.
Abs suck, calves suck, cardio sucks, ha.
Weight is semi-ok/goodish and I am semi ok/goodish with it…mostly just too tired to care at the moment.
Enjoy the nap! You sound like you really suck at sleeping, why is that?
Nap PR?
Ha, I’m usually good (get that average of about 6 a night), but my wife broke her foot, so I’ve got a few extra responsibilities that need to get done in the evening now which pushes my normal “sleep” time back and she has to sleep with a boot on so I get pretty beat up from that, as well as the fact that if she has to get up (pain, bathroom, whatever) it’s a whole adventure and requires a light due to dogs, dog beds, and crutches haha
Well that sounds like a mess, but very sweet of you to give up sleep and helping your wife!! Hope she gets better soon!
Hey, thanks! Ha, I’m pretty easy going, so it just is what it is, that whole, “For better or for worse.” thing, ya know? Just another wrinkle in life, really.
Totally get you!!!
4/21/18
Weight: 199.2
Shoulders
Seated DB
5 x 50
5 x 60
10 x 70
Superset:
Seated DB
4 x 10 x 50
Pull Aparts
4 x 20 x Band
Uh…Tricep stuff…shoulder stuff…not a great day, decent pump, not great strength, expected 12-15…got 10, not cool
4/23/18
Weight: 201.2
Legs
SSB
5 x 135
5 x 225
3 x 275
6 x 315
TBDL
5 x 10 x 300
Superset:
Hack Squats
3 x 12, 20, 20 x 200, 150, 150
RDL w/ DBs
3 x 10 x 75
Superset:
SSB Good Mornings
4 x 10 x 95
Calves
5 x 12-20 x 135
Another not great day, first 4 reps at 315 felt pretty strong, and then I just died, form was maintained even on the last two slow reps, but shit… In other news the 5 x 10 at 300lbs felt real easy today, fast and smooth throughout, so there is that.
4/24/18
Weight: 199.2
Chest
DB Bench
8 x 60
5 x 70
5 x 80
3 x 90
100 x 10(+2), 8(+3), 6 (+2)
Superset:
Incline DB Bench
5 x 10 x 50
Tricep Extension
5 x 8-15
Superset:
Dips
4 x 10
NG Pull ups
4 x 6
Low Point Cable Fly
15, 12, 10, 8, 15 x 30-50,30
Superset:
DB Fly
2 x 10 x 30
Tricep Extension
2 x 10 x 30
Push Ups
2 x 15
A much better day today, improved across the board (all 3 sets) with the 100s, pretty happy about that, the reps were clean too, just moved and grooved well…finally, a good one to write down.
Weight is good, have increased food intake slightly, still happy with composition, some veins trying to peek through in my quads, no idea about upper body as I lift in a sweatshirt (so naturally I assume the best).
4/25/18
Weight: 198.4
Active Rest
Incline Walk
3.2mph x Incline 15 x +25 x 15 minutes
Superset:
5-8 sets of 10-15 reps of Abs, GHR, and Calves
Feel good, cautiously optimistic about repping 500 tomorrow on the trap bar.
4/26/18
Weight: 197.0 (Note: had a granola bar and a protein shake upon waking at 0310)
Back
TBDL
10 x 140
5 x 230
5 x 320 (did not like)
3 x 410 (liked a little bit less)
1 x 460 (ok, cool, 500 is going to kill me)
5 x 500
Superset:
SSB
5 x 10 x 195
Single Arm DB Row
5 x 10 x 100
Superset:
WG Pull Up
4 x 6 x BW
Smith Machine Row
4 x 10 x 135
Hammer Curls
2 x 10 x 45, 50
Came in with zero confidence, got to bed, fell asleep quickly…and then had an EMT call in the middle of the night, more of an adrenaline dump than usual due to it being a known meth user, so had some trouble falling back asleep. Came in pissed off and tired, nothing felt good, but I got that sonofabitch for 5.
Weight: Was very surprised that I hit 197 today, as I ate a good chunk last night, ate substantially more (granola bar and protein shake) this morning than normal (typically try and eat something prior to my back/ssb day as it is my most brutal) and I had the lack of sleep.
All in all I am pretty stoked on today, minimal back pump, but good as far as weight moved. Contemplating moving my deadlift/ssb day to Monday so that I still have a full day of rest prior, but have a better amount of rest coming off the weekend.
4/27/18
Weight: 194.6 (yaaaay for dehydration)
Today will be fully off with a half hour on a massage bed. Finished yesterday up by moving ~5,500lbs of river rock with a shovel and wheel barrow from a trailer around the back of my house. I feel it, ha. Took about 5.5 hours, I’m thankful every single day that I am able to work out, but especially on those days when stuff like that comes up, thankful that I’m able to do heavy duty stuff without having to think about it, I am simply able to do it. With that being said, I’m very glad I only had to do it once haha
Rip says a lot of funny shit, but I always loved this, “Strong people are harder to kill than weak people and more useful in general.”
4/28/18
Shoulders
BB OHP
3 x 12 x 45
5 x 75
5 x 95
3 x 135
3 x 155
1 x 175
1 x 185
1 x 205
5 x 165
4 x 5 x 135
Superset:
High pull w/ rope
4 x 15 x 90
Ab wheel rollout
4 x 10
Superset:
Lateral raise
3 x 12 x 20
High incline DB press
3 x 10 x 55
Superset:
Plate raise
3 x 10 x 35
Skull crushers
3 x 20 x 65
BB complex @ 45
BTN Press/SNGHP/Front Rais
2 x 10
Still pretty beat up from all the landscaping work, so kept volume pretty low. But the 205 was the smoothest I’ve had it and ties my all time personal best, so I’m actually really content with today’s effort and work.
Damn mate, that’s 10 pounds more than BW. Awesome
@mortdk Much appreciated! Trying to catch some of these gorillas disguised as men that are running around here, ha!
4/30/18
Weight: 200.4
Legs
SSB Squat
10 x 135
5 x 225
5 x 275
3 x 315
2 x 2 x 335 (
)
BBB Sets of TBDL
5 x 10 x 320
Giant Set:
Hack Squat
3 x 15 x 150 (constant tension)
RDL w/ DBs
3 x 10 x 75s
Standing Calves
5 x 15 x 95
A decent day, I say decent because 335 felt like one of those tiny homes seated precariously on my upper back, but bumped the trap bar up to 320 from 300 and those moved real nice…so, yeah? Squat is just rough right now, no confidence in it, need to back off and reset it, I think.
Weight: Sitting right about where I expected it, in-laws came to town, lots of good food, lots of snacking (like a family sized bag of peanut m&m’s worth of snacking in 12 hours, “shareable” my ass haha) Feel really good about body comp, can still see abs rather than flabs over my belt when I cinch up for my working sets.
Was your walk with dogs like mine…”hey, bro let’s pee on every blade of grass” so what should be a walk is more like a walk stand, walk stand. I’m sure they were happy. I did my good deed last night. We were hanging outside with our neighbors and their dog got loose yet again but dark in our neighborhood. Everyone was like crap let’s get the car, but I kicked off my flip flop and went running I caught her about 3 blocks away because she was drinking some icky water from the golf course. Damn it there goes my pretty pedi 
nah, I don’t have patience for that crap unless I really have to. Thought I’d post a nice long post since I saw you referenced in the past that like only two people read your posts hehe.
Ha, my dogs want to meet and greet everyone and everything, they freakin’ love people (we have a lab and a labradoodle.) Appreciate ya stoppin’ in! There may be 3-4 people now that you’re dropped in, haha.
Oh some of my Canadian friends have a labradoodle. When she was a puppy, she looked like a mop 
. Mine are both rescues.
Too bad about the squats 
Glad you enjoyed m and m’s! Lots of cutting going on in other journals, nice to see someone else splurging on some cals (course you are keeping your abs)