Monday 12/7/15
Squat
135x5
225x5
315x3
365x3
405x3
455x1
Press
95x8
115x5
135x5
155x5
135x5
135x5
135x8
DB Row
3 sets of 110x10
Wednesday 12/9/15
Squat
135x5
225x5
315x3
365x3
405x3
455x1
Bench Press
95x8
135x5
185x5
225x10
225x8
Lat PD
3 sets of 180x12
Notes: Definitely leaning out. Kinda eager to get on a scale but I’ve told myself I’m not going to weigh in until my gym gets around to putting a scale in, which will probably be in December. They are still in the remodeling and furnishing process. Sexy new roommate is definitely very good for my general well-being and decision-making patterns.
In other news, I am devastated to learn that she and her boyfriend/FWB are finished. Homeboy had so much promise for her, living with his mom at age 29 and closing in on level 50 in Fallout 4. Such a shame.
Friday 12/11/15
Deadlift
135x5
225x5
315x5
405x5
455x5
495x3
545x1
Press
95x8
115x5
135x5
145x5
145x5
145x5
145x8
Facepulls
3 sets of 15-20
Bicep Curls
3 sets of 75x12
Monday 12/14/15
Squats
135x5
225x5
315x5 5 sec pause on last rep
365x5
405x3
315x8
Incline DB Bench
35x12
5 sets of 75x10
Supersetted with
DB Row
5 sets of 100x10
Wednesday 12/16/15
Squat
135x5
225x5
315x3
365x3
405x3
Bench press*
145x12
215x8
215x8
235x5
- Had to work in with 2 other people.
Supersetted with…
Lat PD
3 sets of 180x12
Friday 12/18/15
Deadlift
135x5
225x5
315x5
405x5
455x5
495x3
Press
95x8
115x5
135x10
135x8
135x6
Fast workout gassed me pretty good.
Monday 12/21/2015
Warmed up with 10 swings on the fifty pounder before trying out my Christmas gift to myself.
Kettlebell Swings - Eighty Eight pounder
5 sets of 20
2 sets of 10
I like swinging the 88. I’m glad I didn’t go any lighter. I spent a little extra to get a good one from Rogue and it is a really nice bell.
I also spent about an hour in the sauna today and got a massage. Nice day off.
Thursday 12/24/15
Kettlebell Swings - 88 Pounder
20
30
20
15
25
Going to the 88 from the 50 completely changes the nature of this movement. I was sucking wind, my forearms are toast and my ass is on fire. Not bad for about 10 minutes work.
Merry Christmas and happy holidays to everyone!
Sunday 12/27/15
Squat
135x5
225x5
315x5
365x3
405x5
455x1
I tried to double 455 but I was out-of-gas. Now I know what it is like to roll a heavy bar off of your back by bending down and letting it roll over the back of your head.
DB Incline Bench
5 sets of 75x10
Supersetted with…
DB Row
5 sets of 105x10
EZ Bar Bicep curls
3 sets of 85x10
Notes: Still leaning out still no scale at the gym. Really happy with 405x5 on a Sunday morning without much for carbs.
Monday 1/4/15
Squats
135x5
225x5
315x5
365x3
405x3
315x8
DB Incline bench
35x10
3 sets of 85x10
Supersetted with…
DB Rows
3 sets of 110x10
30 min sauna
10 min hot tub
Wednesday 1/6/16
I finally figured out how to log on to the new site so I’m going off of memory here.
Kettlebellery
10 swings with the 50
5 clean+press with the 50
10 swings with the 88
1 clean+press with the 88
10 swings with the 88
5 clean+press with the 50
10 swings with the 88
1 clean+press with the 88
20 swings with the 88
1 clean+press with the 88
15 swings with the 88
1 clean+press with the 88
15 swings with the 88
5 clean+press with the 50
Didn’t time it but maybe 12 minutes or so. Followed with many sets of many band pull-aparts.
Now I’m off to an epic sauna session on my afternoon off.
I also had some issues with the new site, but now I’m back as well.
Glad to see that you’ve purchased an 88. It’s my favorite single tool. I believe that I could remain relatively fit and strong (not powerlifter-strong, but “capable of moving things around” strong) if I did nothing but clean-and-press that monster a couple dozen times every day.
Oh I like my 88 alright. I didn’t realize that I wasn’t REALLY doing KB swings with the 50. Swinging the 88 puts me in a place I could never get to with the 50, that’s for sure.
I need to work on my KB mechanics though. My swings are pretty good but that chunk of metal did a number on my forearms with the cleans. I’m just brute-forcing the thing around and I’m sure I can figure out a way to clean it more efficiently without banging my arms up.
In other news…
I also need to figure out a training plan. I’ve been busy with the holidays but that is all settling down. I’ve been kind of rudderless lifting lately which I’m happy with because I’ve been leaning out. I hopped on an industrial scale at work last week and I was 298 with steel-toe shoes and full work clothes. I was at 315 the last time I hopped on a scale before saying “fuck it” for a few weeks to binge. I’ll never know just how fat I got.
I’m not worried about that though. Leaning out is good, it hasn’t been too stressful and I want to keep it up.
I’m also signing up for Central Maine Strongman contest on April 9th. I’m not sure if I’m entering as a novice or as an amateur heavyweight yet. I need to speak to the promoter and get his $0.02 on it. I’m definitely going to get my ass kicked but I’ve been interested in this sport for a while now.
I’ve got nothing better to do, so why not try strongman?
Friday 1/8/16
Squat
135x5
225x5
315x3
365x3
405x3
Deadlift
135x5
225x5
315x3
405x3
455x3
495x3
545x1
Press
95x8
115x5
135x5
155x8
135x8
135x8
Standing EZ-Bar curls
3 sets of 85x12
10 min sauna
5 min hot tub
I love this workout. I felt stronger today than I have in a while. I’m also starting to think about ways I can suck less when I go up against Maine’s strongest in April. Making middleweight is unrealistic and I still want to focus on dropping fat, so I don’t think I will become dramatically stronger. I can definitely get better though.
Sunday 1/10/16
Kettlebellery - Eighty Eight Pounder
Swings, sets of
10
15
20
25
30
Then off to the gym for sauna, hot tub and pool time.
Monday 1/11/16
Squats
135x5
225x5
315x5
365x5
385x3
405x3
Bench Press
95x8
135x5
185x5
225x5
245x8
225x7
Lat PD Wide Pronated Grip
3 sets of 190x12
EZ Bar Bicep Curls
3 sets of 85x10
Band pull-aparts
Many sets of many
DB farmers walks
110 per hand, carried as far as I could twice.
Got this done in a little over 50 minutes, which is a good reminder of how much I can get done if I focus on lifting and avoid shooting the shit.
Wednesday 1/13/16
Squat
135x5
225x5
315x5
365x3
405x3
DB Incline Bench
45x10
85x10
85x10
85x8
75x8
Kroc Row
100x20
100x15
Friday 1/15/16
Deadlift
135x5
225x5
315x3
405x1
455x1
495x1
545x1
565xFAIL
Sloppy ugly pulling today
Press
95x8
115x5
135x8
135x8
135x8
115x8
115x8
Bicep Curls
3 sets of 75x12-15
Lots of band pull-aparts thrown in all workout.
Monday 1/18/16
Squat
135x5
225x5
315x3
365x3
405x3
315x5 Paused
Incline DB Bench
40x10
85x10
75x10
75x10
75x10
75x10
Supersetted with…
DB Row
5 sets of 100x10
10 min sauna
5 min hot tub
Felt weak today but slogged my way through it.
Wednesday 1/20/16
Squat
135x5
225x5
315x5
365x5
405x5
455x1
Bench Press
95x8
135x5
155x3
185x3
205x3
225x10
205x5
205x5
205x5
Lat PD Wide Pronated Grip
3 sets of 200x10