Really good to see you back posting mate.
6/24/2022
Weight: 213.6
Light Back
Trap Bar Row
10 x 135
3 x 10 x 185
2 x 12 x 185
WG Lat Pulldown
12 x 120
5 x 12 x 160
15 x 120
CG Low Row
12 x 100
5 x 12 x 140
15 x 100
Lay Pulldown (Independent Handles)
15 x 35
15 x 50
2 x 12 x 60
15 x 40
Hammer Strength Low Row
15 x 45
4 x 12 x 70
15 x 45
Farmer’s Carry
3 x 90 seconds x 60
Superset:
Curls
5 x 10 x 25
DB Shrugs
5 x 10 x 60
Pretty average day. The only qualifier for a light back day as opposed to a normal is deadlifts, I’ve moved to pulling every other back workout, if not every third, to help my lower back. Have also begun retooling my pulls a bit to sit back more and protect it that way.
Also, thanks for the warm welcome back! Community and accountability are great things.
2 Likes
6/25/2022
Weight: 214.6
Chest
DB Flat Bench
5 x 10 x 80
15 x 60
BB Incline Bench
4 x 8 x 135
Flat Fly
10 x 20
3 x 10 x 25
Flat Hammer Strength Bench
4 x 12 x 45
HS Decline Bench
4 x 12 x 45
Machine Fly
12 x 70
3 x 12 x 85
Tate Press
12 x 20
3 x 10 x 30
DB Skull Crushers
10 x 30
3 x 10 x 35
Tricep Extensions (Rope)
5 x 20 x 25
Doing mainly heavy dumbbell work as my primary movement due to the weird ass bench they have here, the hooks are weirdly low (to me) and even 225 feels like I’m unracking a goddamned Boeing. Up to 85s next press day. Weight is up a few pounds from vacation. But have pretty much cut out obvious sugars, alcohol, and more conscious about portions (this is my idea of a diet 
).
3 Likes
6/27/2022
Weight: Fat
Bent Over DB Double Arm Row
10 x 12 x 50s
DB High Pull
10 x 12 x 50
DB Shrug
10 x 12 x 50
Curls
10 x 10 x 30
Weird week. Wife is out of town for a conference. So I’m working out on the front lawn while the girls play in their pool and ride scooters going to be light, lots of reps, and hopefully some decent pumps. Just a “for funsies” week.
3 Likes
Good to know I am not the only one
1 Like
6/28/2022
Weight: 215.2
DB Shoulder Press
10 x 10 x 50
Lateral raise
5 x 12 x 20
5 x 10 x 30
Rear Delt Raise
4 x 25 x 20
Front Raise
5 x 10 x 30
BPA
4 x 25
DB Skull Crushers
5 x 10 x 30
5 x 15 x 30
DB Shoulder Press
2 x 25 x 30
Honestly, pretty good workout, even with kiddie shows as the soundtrack, ha.
1 Like
6/30/2022
Weight: 214.7
Kiddie Park Gang
150 push-ups
50 pull ups
75 dips
Ready to head back to a gym, but whatever, getting small workouts in while getting to hang with my kids, can’t complain much about that.
1 Like
7/2/2022
Weight: didn’t check
DB Bench
4 x 10 x 80
DB Incline
4 x 10 x 50
Hammer Strength Decline
4 x 10-12
DB Fly
3 x 12 x 25
Hammer Strength Flat
4 x 10
Triceps
150-200 total reps (ish) over 3 or 4 lifts.
Good workout, little gassed but a solid pump. Now a retirement party for my father in law and a ton of good food.
7/3/2022
Weight: 213.4 (different scale)
Back Pump
Chest Supported Row
5 x 10 x 60
…and a bunch of other stuff. Felt good, had planned on deadlifting but there is only one rack in this gym and a dude used it (legit squatting and lunges, so I ain’t mad) for the first 30 minutes of my lift so I just bagged them. Had a good pump, but legit the weirdest vibe I’ve ever had in a gym, one dude was fighting some demons or some shit, kept yelling at himself and talking to himself, and then a couple of bonehead high school kids that I thought we’re gonna snap their shit up, today was the first time I’ve ever considered giving unsolicited advice to someone in the gym, then they started fucking with the bars, snapping selfies (which is whatever) but just generally acting foolish, so I just shook my head and finished my workout, but Christ, weirdest gym session I’ve seen, maybe ever.
2 Likes
I have not trained in a public gym in a long time so I’m sure that this would be enough to completely distract me from my workout.
7/5/2022
Weight: 216.4 (normal scale)
Squat
10 x 135
5 x 225
3 x 275
1 x 315
1 x 345
2 x 5 x 225
RDL
12 x 135
3 x 12 x 185
12 x 135
Standing Calves
5 x 12-15 x 135
Lying leg curl
12 x 70
3 x 12 x 85
12 x 70
Leg extension
4 x 12 x 55
Seated calves
15 x 50
3 x 12 x 80
12 x 50
Belt squat
5 x 10 x 90
DB RDL
4 x 12 x 45s
Pull ups
8, 8, 6, 6, 6
Decent, but shit I’m out of shape. Squats pretty much follow the same working to a top single pattern, seems to keep my back relatively happy, and then I try to get some volume on the belt squat. Still can’t give up on doing calves. Although I’m fairly certain mine would be served better by dialing in nutrition as opposed to adding volume haha
7/6/2022
Weight: 216
Seated DB OHP
10 x 50
8 x 60
3 x 5 x 75
Rear Delt Raise
5 x 15 x 22.5
Lateral Raise
5 x 15 x 25
Hammer Strength OHP
12 x 45
4 x 12 x 55
Low Pulley Face Pull
15 x 35
4 x 15 x 50
DB Skull Crushers
12 x 25
10 x 35
3 x 10 x 45
12 x 25
Rope extensions
5 x 15 x 50
Superset:
WG Pull ups
8, 8, 8,
DB Shrugs
5 x 20 x 40
Another day like many others, alternating between feeling like a potato and a beautiful waffle fry. Weight will normalize soon, we’re about done with all of our annual family visiting for the summer.
1 Like
7/7/2022
Weight 218
Deads
5 x 135
5 x 225
3 x 315
1 x 405
1 x 455
2 x 2 x 405
Neutral Grip Lat PD
12 x 120
12 x 140
3 x 12 x 180
15 x 120
Neutral Grip Low Cable Row
5 x 12 x ?
Hammer Strength Low Row
5 x 12-15
Lat Pulldown w/ independent handles
5 x 12-15
DB shrugs
5 x 12 x 75
Smith machine shrug/hi pull
4 x 12
Solid day. 455 is the heaviest I’ve gone since back issues and it moved well enough that I wish I had filmed it to see what happened, ha. Felt good tho. Put one in the win column.
2 Likes
7/8/2022
Weight: 215.8
DB Flat Bench
5 x 10 x 85
DB Incline
4 x 12 x 50
High Point Cable Fly
15 x 15
3 x 15 x 20
Cable Tricep Ext
7 x 12 x 50/60
Seated Curls
6 x 12 x 25
Incline treadmill
9.0 x 2.5 x 15 minutes
Pretty rough day, worst night of sleep I’ve gotten in a minute, worst set of DOMS I’ve had in awhile as well. But the 85s moved better than expected for sure. Another win 
1 Like
7/11/2022
Weight: 212.4/213.0 (home/gym)
Squat
2 x 8 x 135
2 x 3 x 225
1 x 315
1 x 335
DB RDL
4 x 12 x 75s
Smith Machine Calves
5 x 15 x 90
Lying Leg Curl
10 x 50
4 x 12 x 80
Goblet Squat
4 x 10 x 50
Seated Calves
4 x 15 x 50
Reverse Lunges
4 x 8
Weak day, whatever. Weight feels right, I FEEL like I usually do when I’m headed toward 210, glad the scale reflected it today. Body is tired from a long weekend in the sun, partaking in too many Miller Lites, so I got what I deserved this morning as far as effort produced haha
1 Like
7/12/2022
Weight: 213.2
OHP
8 x 95
5 x 115
3 x 135
3 x 5 x 155
8 x 135
Rear Delts
5 x 15 x 22.5
Lateral Raise
12 x 25
4 x 12-15 x 30
Shrugs
5 x 15 x 50
Standing DB OHP
5 x 12 x 40
DB High Pull
4 x 12 x 40
Rope Extension
5 x 15 x 35
DB Skull Crusher
5 x 12 x 30
Single Arm Rope Ext
5 x 8 x 20
Decent day. Solid little pump, felt shaky on the barbell press, haven’t done it for a minute, so bracing was weird.
1 Like
I get this too. Recently i have been doing a lot of seated behind neck press, sat straddling a bench with no back support. This have really helped my over head stability.
1 Like
I’ll start working those in every other week. Amazing how bracing falls apart with lack of practice (no shit, eh) haha
2 Likes
yes it happens to me very quickly too. If I drop overhead and only do bench work for a few weeks, when I go back to overhead I am a mess. LOL
1 Like
7/13/2022
Weight:
DB Flat Bench
5 x 10, 10, 10, 7, 6 x 90
DB Incline Bench
4 x 12 x 50
Hammer Strength Decline
4 x 10 x 90
Seated fly
4 x 10 x 85
Close Grip Bench
5 x 12-15 x 95-145
Cable fly
4 x 12 x 15-25
Tricep rope extension
5 x 12-15 x 35-60
Meh, quick, late workout. Back has a big old knot in it, so whenever I twist weird it sends a shot down my spine, took some of my concentration away from the heavy benching, next week should be better.
2 Likes