Lucky bastard
@mortdk haha looking at the video I definitely looked pinned. In the moment I knew I had it, but every time I watch that video I think, “Oh shit, he ain’t gonna get it!”
@MarkKO it definitely wasn’t for lack of trying haha
5/31/18
Weight: 194.8
Shoulders
Hang Clean
5 x 135
5 x 185
3 x 205
2 x 225
BB OHP
3 x 8 x 135
1 x 6/2 x 135 (rest/pause)
High Pull
1 x 10 x 135
5 x 5 x 185
Superset:
Lateral Raise
4 x 12 x 25
BPA
4 x 12 x Red
Superset:
Front Raise
4 x 8 x 30
Skull Crusher
4 x 8-15 x 65-85
Muscle Snatch
1 x 10 x 75
3 x 5 x 95
Pretty good day, re-introducing hang cleans into my shoulder days, want to put more emphasis on my upper back as well as regain a bit of athleticism (mostly for street cred with the highschoolers haha). They felt good, just weak, although looking back at my first post I was at 195 x 3…so better than I imagined. Will be using 5/3/1 progression on shoulder days for the hang clean and then BBB type sets for OHP to maintain the strength there, actually kind of excited to attack a new lift.
Weight is good, already kicking this sickness (love being big and healthy, ha, makes life way easier.)
Lifts are decent, weight is good, composition is good…life is good 
3 Likes
Notes:
Hang Clean Progression
Week 1:
3 x 5 @ 145/170/190
Week 2:
3 x 3 @ 160/180/205
Week 3:
5/3/1 @ 170/190/215
Week 4:
3 x 5 @ 155/175/200
Week 5:
3 x 3 @ 165/190/210
Week 6:
5/3/1 @ 175/200/225 (This will be the only “plus” set that I do, and will be treated as a training max test. I fully expect to get 5-8 here simply due to getting more efficient with the movement.)
2 Likes
Send some of your positivity my way 
1 Like
This is great mate, the best part of life is when you “rest in yourself”. It’s danish don’t know if it gives any sense when translated
1 Like
6/1/18
Weight: 194.0
Off/Active Rest
15 Minute Walk
15 minutes x 10 incline x 2.7mph x +25lbs
6 sets of calves (8-15 reps x 45-135lbs)
Standing Abs
4 sets
Pallof Press
3 Sets
Low key today, feel good, just taking it real easy, plan on a good one tomorrow, eating for performance (at least that’s what I tell myself) today haha ready for the weekend and my supervisory duties to be shelved at least for a day or two.
Upper back DOMS is solid from the cleans and high pulls yesterday, loving it.
Got dry needling done on my right trap so that I had something done to compare it to (both traps were about equally tight, wanted a definitive, “It helped” or “Nope, not really” type of thing. Been about 18 hours and they’re both about equally sore still…so…hmm…
Upwards and Onwards.
2 Likes
6/2/18
Weight: 197.2
Legs
SSB
5 x 225
5 x 275
3 x 315
2 x 335 (92.5% 1rm)
10 x 225
Superset:
SSB Good Morning
5 x 8 x 95
WG Pull Ups
5 x 5 x BW
Superset:
BB RDL
4 x 10 x 135
Heel Elevated Squat (Paul Carter styled)
4 x 10 x 95
Superset:
SSB Step Up
2 x 8 x 135
DB RDL
2 x 10 x 55
Superset:
Tricep Fold Ins
4 x 8-10 x 20-30
DB Curls
4 x 8-10 x 20-30
Tricep Extension (w/ rope)
3 x 15 x 80-100
Ugh, did not feel good, had a couple glasses of whiskey last night (Knob Creek Smoked Maple) and it definitely affected me this morning…wasn’t drunk or anything, just had a couple glasses over the course of 4-5 hours (6 total shots, seems like more when I write it out, ha) and was in bed by 9:30… but my stomach was not in good shape this morning, weight and body composition definitely reflected that. As I’ve mentioned before, have to do it every 6-8 weeks, just to make sure it still sucks 
3 Likes
Well mate, we have to live and enjoy and embrace life.
A whiskey or two even 6 or more is part of being alive.
And it doesn’t suck man, it’s great and you’ll live longer.
Cheers
2 Likes
6/4/18
Weight: 197.0 (much better than expected)
Chest
Barbell Bench
2 x 10 x 135
2 x 5 x 185
5 x 205
10 x 225
4 x 8 x 185
Superset:
Low Incline DB Press
4 x 8 x 70
Tricep Extension
4 x 12 x 90-110
Dips
4 x 10 x +35lbs
Superset:
Single Arm Tricep Extension
5 x 10 x 40
WG Pull Ups
5 x 5 x BW
Superset:
Pec Deck
4 x 12-15 x 80-90
Skull Crusher
4 x 8-10 x 65
Some Band Pull Aparts and Face Pulls mixed throughout ~100 reps each.
A much better day than I expected, a little watery and bloated, which I full expected after drinking a bottle of whiskey and too much beer both Friday and Saturday (if it wasn’t for being a slow learner, I wouldn’t learn at all haha) 225 moved really well, fought the urge to push up. 315 bench is making its way into focus.
Weight: 197.0 is solid, can definitely feel that watery, “jowely” feeling in my face, but took a picture and my composition looks good (to me) so I’m taking today as a full fledged victory haha
4 Likes
6/5/18
Weight: 197.4
Deadlift
TBDL
10 x 140
10 x 230
5 x 10 x 320
WG Pull Up
4 x 4 x +35
1 x 5 x BW
NG T-Bar Row
2 x 10 x 45
2 x 8 x 90
2 x 8 x 115
2 x 12 x 90
Lat Pulldown w/ rope
4 x 12 x 120-150
Superset:
Single Arm DB Row
2 x 8/8 x 100
1 x 22/22 x 100
Hammer Curls
4 x 8-10 x 40
Better day than expected, pretty good pump, the 320 didn’t move quite as well as I hoped, but better than I realistically expected, knew coming in that heavy wasn’t gonna happen (tends to be a trend with this early, early shit.) Tomorrow I’ll get a little extra sleep and do some active recovery, then dive back in with shoulders and hang cleans, pretty excited 'bout that, honestly.
Weight is pretty good, the bloat with sleep deprivation was expected, should go away by mid morning with pushing water.
4 Likes
6/6/18
Weight: 197.6
Off/Active Recovery
15 minute walk x 10 incline x 3.0mph
Foam Rolling
Calves (~150 reps)
Abs (~150 reps)
Light Stretching
Hoo boy, feeling yesterday’s back workout, all knotted up and sore, good stuff. Ready for hang cleans tomorrow, I think…
Weight is a bit higher than I expected at this point, but it’s all good, will check composition in the same mirror I always do to get a better idea. Ate thick yesterday, two full rib steaks for my evening meals. I love grilling season!
1 Like
You like the knotted and sore??? Yuk!
6/7/18
No weight
Shoulders
Hang Clean
5 x 115
5 x 145
5 x 170
5 x 190
Superset:
BB OHP
5 x 10 x 115
Rear Delt Fly
5 x 12 x 25s
Superset:
Lateral Raise
3 x 10 x 20
Plate Raise
3 x 10 x 35
Skull crusher
4 x 15 x 65
Single Arm Extension
4 x 10
Pretty good day, tired. The 190 felt heavy, but do able. Excited to see where my hang clean takes my physique and gains elsewhere. Never a bad day is always my go to at work or around when folks ask how I’m doing, so, never a bad day when you get to spend some time making yourself better in the gym, or anywhere for that matter.
1 Like
Ha, it doesn’t happen much anymore, so I enjoy knowing I pushed it over that usual threshold a little bit.
6/9/18
Forgot to weigh
Legs
Squat
5 x 3 x 275
2 x 5 x 225 paused
1 x 5 x 225
Superset:
RDL
3 x 10 x 65s
Heel Elevated Squat
3 x 5 x 135
Superset:
Lying Ham Curl
3 x 8 x 70-90
Standing calves
3 x 12
Squat machine thing
3 x 5 x 90-180
Over caffeinated, so not a great workout, still happy with it. Didn’t bring any gym stuff so no sleeves or belt or anything, the pump was real, had veins in my quads through the squats. Stoked about that! Little jittery though… ha! Worth it.
3 Likes
When you drink t ton of coffee and the only thing that happens is that you start to sweat and your heartrate goes up
I once drank three pots of coffee just before gym, ended up feeling like I was levitating in there but not much else. Also, due to the circumstances at time I had to go to sleep straight after that, I was just trembling and sweating in the bed for three hours.
In hindsight I’m suprised I didn’t get some kind of health complication
1 Like
6/11/18
Weight: 196.4 or 201.0 depending on the surface, ha. Weighed at home.
Chest
Bench
10 x 135
8 x 185
5 x 225
5 x 240
Superset:
Bench
4 x 8 x 185
Tricep Extension
4 x 10
Various Other Chest and Tricep Related Items
Pretty shitty one, not alot of sleep the last couple of days, feel really beat up. Wanted 8 at 240, had 4 solid ones, clipped the massive j-hooks (different gym) on the 4th rep, got a grindy 5th, and racked it. Think I may have had 6 if I didn’t clip the j-hook, either way, well short of where I wanted to be.
On the plus side, have had plenty of conditioning the last few days with work.
2 Likes
6/12/18
Back Pump
BB Rows
3 x 10 pyramid up
2 x 8 x 185
1 x 15 x 135
DB Rows
4 x 8 x 100
Lat Pull Downs
4 x 15 x 130-150
Face Pulls
Shrugs
5 x 20 x 50
Curls
Only had about 40 minutes, so got in and just did it, lower back is shot from moving a bunch of awkward crap, so no pulling from the floor, maybe next week now that my schedule is back to normal.
2 Likes
6/13/18
Weight: 197.6
OFF/Active Recovery
10 minutes stairmill at Level 7-9
Giant Set:
Calves
5 x 25 x 45
Abs
4 x 15 x BW
Close Grip Push Ups
3 x 10-12
Bike
5 minutes x Level 5-7
Solid, finally got some good sleep, feeling good today, tomorrow (shoulders) should be a solid showing.
1 Like
6/14/18
Weight: 196.2
Shoulders
OHP (Clean and Press Away)
10 x 95
5 x 115
5 x 135
5 x 155
3 x 175
2 x 185 (had some bounce on the first one, second was strict, stuck at eye level on the third)
Seated OHP
2 x 8 x 95 (don’t like these, feels unnatural)
Superset:
Smith Machine High Pull
4 x 15 x 95
Rear Delts
4 x 15 x 25
Superset:
Face Pull
??
Lateral Raise
4 x 10 x 25
Superset:
Plate Raise
3 x 12 x 35
Skull Crusher
4 x 12 x 65
Superset:
Low Point Face Pull w/ Rope
4 x 15 x 80-100
Tricep Extension w/ Rope
4 x 10 x 90-100
A pretty solid day, expected a bit more out of the OHP, but it is what it is and it really wasn’t that taxing. Didn’t hang clean due to lower back fatigue, rather than continue to hammer it and not let it recover, going to play it smart and let it fully rest up.
Weight is solid, feeling very good about composition, a weekend at the lake coming up, so it is all working out nicely.
4 Likes