My kids call them flabs!!!
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6/5/19
Weight: 212.6
Sled/Recovery
20 minutes sled pushes and pulls
Treadmill
12 minutes x 8% x 3.0mph
Reffed for a couple games last night, can definitely feel the running around, ha. Nice and easy today, didn’t push too hard on the sled, just enough to get blood flushed into my legs and back in an attempt to recover and prime for tomorrow’s pulling session, then valium and the dentist haha what a day!
Weight is spiked a bit due to bloating and inflammation, I can feel the lack of hydration and the achiness(?) in my joints that I get when I’m dehydrated, which leads to a spike in weight. A = B in this scenario.
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6/6/19
Weight: 211.4
Deads/OHP
Deads
8 x 135
5 x 225
5 x 315
5 x 355
15 x 395 (straps/belt)
Superset:
FSL Deads
5 x 5 x 315 (1" deficit)
OHP
12 x 45
5 x 95
5 x 115
5 x 135
8 x 160
Superset:
FSL OHP
5 x 5 x 125
BB Row
5 x 8 x 225
Superset:
KB OHP (Center mass, similar to a fatbell)
3 x 15 x 25
Banded Pullover
3 x 20 x Purple
Superset:
Rear Delt Raise
3 x 12 x 25
Banded Back Pull
3 x 20 x Green
Superset:
Hip Hugger Pull
3 x 12 x 25
Lateral Raise
3 x 15 x 20
A decent day, kinda had my mind set on 17+, but I’m content with 15. After reading a Paul Carter article about deadlifting I am going to move away from such deep deficits and do all my deficit pulling from about 1" and see how that carries over to pulling my main sets from the floor.
OHP felt like garbage, left hand/wrist kept cramping up (I usually wear wrist wraps on my last couple heavier sets), but it went well enough.
All the supersetting was rough, ha!
Weight is sitting ok, not great body comp, look and feel soft.
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Great session man, well done, lot’s of work with all the supersets.
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I agree this was indeed a very decent day. Well done
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6/7/19
Weight: 215.2
Active recovery
Band work for shoulders and triceps
Trap work
A few pull ups
Forearm work
Treadmill
12 minutes x 8% x 3.0mph
Just wanted to move, face hurts like a son of a gun, but it’s whatever, I’ll be good to go and focus on Monday barring some stupid mouth emergency. Needed to do something today though, and that was just about right for today, 30 minutes of simple movement.
6/8/19
Chest
5 x 135
5 x 185
5 x 205
5 x 230
2 x 5 x 255
3 x 5 x 205
Incline DB
6 x 75
5 x 85
5 x 95
4 x 105
3 x 8 x 75
Then supersets and giant sets of back, triceps, and various chest.
Took advantage of lots of good food yesterday and being at a different gym, and having a rest day before and after this workout to really hit a lot of volume. Felt really good. Only did 2 x 5 x 255 rather than attempt a rep PR, no spotter so I opted for quality reps instead. The 2 x 5 was pretty easy, but since I’m still on a bunch of shit for my dental work I didn’t want to push it for more sets in case I was hurting my pec and just couldn’t feel it haha
I always enjoy working out in a different gym.
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6/10/19
Second Helping of Chest, Please
Bench
5 x 135
5 x 185
5 x 205
5 x 225
2 x 5 x 255
Low Incline DB Bench
5 x 80
5 x 90
5 x 100
5 x 110
Various other low impact stuff.
6/11/19
Legs, if you want to call it that.
Regular Squats
5 x 135
5 x 225
3 x 275
5 x 315
3 x 315
12 x 225
RDL
3 x 8-10 x 135-205
Grip Work
Leg Extensions
Done.
Good lord, I’m a weiner on squat days lately, it’s ridiculous, just can’t get in the mindset for them, it’s awful, I’m awful haha christ.
Whatever, maybe I need a real deload, or a week off, we’ll see.
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6/12/19
Weight: 210.4
Cardio/Stretch
Treadmill
10 minutes x 8% x 2.7mph x +20lbs
BPA
3 x 20
Ab Wheel
3 x 8
Bird Dogs
3 x 5
Stretching
Hanging leg Raise
Treadmill
10 minutes x 8% x BW
Was going to do the sled, but honestly just didn’t feel like it, my mouth hurts like a son of a bitch from my dental work, and I just didn’t have the drive to do anything very strenuous. Got a pretty good sweat going with fat guy yoga.
Went to the pool yesterday, forgot how much I love hot tubs, ha. On the flip side, I forgot how much I hate mirrors when I’m fat 
I’ve definitely gotten softer, nice little reality check having to have the shirt off in public.
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Yep being strong and looking good in a T shirt means nothing when you have to take it off!!
But I’m jacked in my shmedium T, man!
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6/13/19
Weight: 210.4
OHP
5 x 115
5 x 135
8 x 160
CGBP
5 x 135
3 x 185
2 x 3 x 225
15 x 135
Giant Set:
FSL OHP
5 x 5 x 125
Hip Hugger Shrug
5 x 12 x Purple Band
Tricep Extensions
5 x 20 x Double Orange
3D Face Pull
3 x 20 x Purple
Superset:
Rear Delt/Trap Raise
3 x 15 x 15
Lying Incline Tri Ext
3 x 25 x Black
Superset:
Lateral Raise
3 x 15 x 25
Hip Hugger Shrug/Pull
3 x 12 x 25
Meh, whatever, they had to cut my face open again for dental work, so that’s been a bit distracting. Didn’t push too hard on anything because I didn’t want to create a bunch of pressure and blow stitches or something stupid by bracing, ha (see also: lazy). Depending on how my face feels when I wake up tomorrow will help determine whether I push the PR set hard or cap it low.
Weight is feeling good, restricted myself slightly (just didn’t eat like an unchaperoned child at a birthday party) and the bloat has gone down considerably, may or may not have a family reunion over the 4th of July, which would mean shirtless lake time, may make that a bit of a goal to be under 205, and closer to 200 by that time, very do able, just gotta actually do it haha
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6/14/19
Weight: 212.6
Deads
2 x 8 x 135
5 x 225
5 x 315
5 x 355
14 + 1 x 395 (straps/belt)
FSL
5 x 5 x 315 (1.5" deficit)
Superset:
Banded Back Pull
3 x 20 x Green
Hammer Curl
3 x 10-12 x 25
Superset:
Banded Pull Over
3 x 15-20 x Purple
BB Row
3 x 8 x 135
Cybex Row
3 x 10-12 x 100-150
Banded Trap Work
6 sets x black band
Plate Raise
25 x 20/15 x 15
25x 20
Better than expected, I was aiming for 15 coming in, got 14 and was gassed, so I took a couple deep breaths, reset, and ground out the 15th rep (if we’re being honest, I wanted to see if I could blow some blood vessels like @T3hPwnisher, but to no avail haha) , I wanted 15 and I got it, though. At this point the first 6-8 reps at every weight I touch just blows off the floor, I think the deficits for all my FSL stuff is paying off, my grip has improved substantially as well (everything except the top set is double overhand.)
Weight: A little dehydrated, food intake was good yesterday, but I think the lack of water is causing a bit of bloat, gonna push it a bit today and try and flush the bloat away.
Notes: Headed to a HS basketball camp to coach all weekend, so that should be a joy, ha. May see if I can sneak into their weight room, as it is a pretty well put together college that is hosting, not too worried one way or the other.
The secret is to hold your breath for as many reps as possible.
And not die.
2 Likes
Ah, breathing too much, classic mistake haha
3 Likes
6/17/19
Weight: 207.0 (206.5 on a zeroed out spring loaded doctor’s scale on Sunday 6/16)
Bench
5 x 135
5 x 185
5 x 205
3 x 225
3 x 255
5 x 275
Joker Sets (If I call them Joker Sets then they don’t count as maxing out)
1 x 295
1 x 315 (chee-hoo)
3 x 5 x 205
Low Incline DB Bench
3 x 5 x 75
Tricep Extension
4 x 50 x Red+Orange/Red/Orange
WG Pull Ups
15
5
Felt like I did more than that, whatever, ha. Felt decent today and wanted to push a little, had a good spotter, so I figured, “Why not?” Hit 315 for the second time in my life, I feel like I should be a little more gassed up about it, but I’m not, ha, it’s still a long ways from ‘strong’ around here. I think I felt like I did more because I had to move all the dumbbells and racks for cleaning this morning, so lots of farmer’s carries and pushing, pulling, and grunting on equipment haha so I’ll count that as additional work for today.
3 Likes
Congrats man, the 3 plate bench is a nice lifting milestone to have under your belt (even if you’ve done it before)!
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Nice one, looked fairly easy.
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well done mate and throw some of that bench success my way please !!
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