Shoulders and arms
Seated BB OHP
Worked up to 185x5, last rep very grindy
Then
SUPERSET
135 3x12
Lateral Raises holding 25# plates for 3x10
SUPERSET
Machine preachers
2 plates x10
Diamond pushups
3xfailure
SUPERSET
Overhead rope tri Extensions
3x15
Chins with hands touching, 10 second negatives
3x4
Lateral Raises
15s 1x50
Evening stuff
Warmup
3 mile run with Alfie
Came back, set a 10 minute timer and just did sets of 10 sit-ups and sets of 10 leg raises over and over with no rest until the timer went off, resting as needed and switching to crunches when I felt like I was going to start straining my lower back to get the sit up.
After work back sesh
Trap Bar Deads
Worked up to 440x5 with no straps. Wanted to do a backoff set but my hands were just fried, I couldn’t hold onto anything any longer - I forgot my straps and was pretty pissed off about it. Ended up just taking 330 for 10 reps with a slow negative and explosive concentric.
GIANT SET
5 slow chin ups with +45 lbs on the dip belt
10 cable rows with 12 on the stack
25 pushups
X4
3x15 rope pullovers, crazy slow negatives
One arm cable preachers
4 on the stack 3x10 each arm, slow negatives
Grip is absolutely mashed. I had promised my wife a nice back massage and forgot about it, so I had to power through 15-20 minutes of deep tissue massage and promise to give another longer one tomorrow 
You strong.
I mean, we’re not even gonna talk about this?
Heh, I think it’s a PR for me, perhaps, but seated OHP is easier for me than standing - maybe if I figured out how to lean back more when standing I could handle more but I don’t do standing very often.
Cardio, Calves, Abs
30 minutes assault bike
Every other minute keeping the speed over 22MPH.
GIANT SET
Standing Calf Raise, 3 second negative, pause in stretch
120 3x10
Seated Calf Raise, 3 second negative, pause in stretch
2 plates 3x10
Dorsiflexion Machine
70# 3x20
Ab Crunch Machine
125 3xfailure
Hey man.
It’s been a while since catching up on your log. I admire you, you’re still a stud. Good luck this holiday with all your pursuits.
Thanks man, I appreciate that. I hope you and your family are well during this time as well.
Meant to do legs today, but the wife took my gym bag in her car to work by accident, and instead of going beltless i just switched it up and did an upper body workout.
SUPERSET
OHP 135 4x10
Weighted Chins
+25 x5, +45 x5, +70 x3, BWx18
SUPERSET
Cable Rows
10 on the stack x10, 12 x8, 14 x7 drop to 7 x20
Pushups on knuckles
3x25
SUPERSET
Seated Lateral Raises with the 20s
3x20
Seated Shoulder Press
35s 3x15
SUPERSET
Machine Preachers
2 plates 3x15
Machine tri extensions
70 lbs 3x15
Got a good sweat on and left, lots of schoolwork.
Good luck on your finals!
Legs
Lying leg curl, slow negatives
120 4x8, dropset on last set
Leg extension
200 3x15
Hypers on Roman chair holding a 45# plate
3x20
Hack Squats
2 plates per side for 5x15, ouch.
My hack squats have been a lot lower volume, I dunno why I decided to do something so painful, but low volume for a few weeks followed by the occasional high volume blast seems like a good way to operate.
Yesterday: Upper, chest/shoulders emphasis
SUPERSET
Seated BB OHP
155 3x10
Wide Grip Pullups
3xfailure
Cable Crossovers
5x12
Smith Machine Incline BB
135x20
185x15
225x10
225x8, 135x26
Pushups
150 rest paused
TODAY
Upper, back emphasis
Trap bar deads
150x5
240x5
290x5
330x3
380x3
420x1
440x5, callus ripped. Need to remember straps.
Got a couple band aids from the gym staff, had to attach them to each other cause my hands were sweaty, went back and did 330x12 until grip gave out, weight hanging in fingertips
Weighted Pullups
BWx10
+25x8
+45x6
+70x4, BWx18
One arm cable preachers
4 on the stack 3x12
Reverse cable flys for mid back, just a few sets to failure for a nice pump with low weight
All in all, a great workout. With 440x5, I’m at a theoretical max of 513, I honestly think 500 is in my grasp right now, even with the fact that I am a repper to the death and miserable at 1RM’s. By the time I got to 4 plates (the weird numbers are the 60# trap bar) it just ripped off the floor. I think, with straps, I might have been able to hit 10. At least 7 or 8.
Legs today
Lying ham curls
110 3x15, double dropset on last set, 70x20, 50x20 all with slow negatives
Leg extensions
2 hellraiser sets at 190
A hellraiser set is 8 smooth reps, not fast at all, followed by 4 1.5 reps where you do the concentric, do a slow negative to halfway down, pause, go back up to the top, and do a super slow negative all the way down.
Leg Press, 8 second negatives, ouch
200x8
290x8
380x8, drop to 290x12, drop to 200x15 worst idea ever
Superset standing calf raise and seated calf raise, 3 second negative, 2 second pause, explosive concentric, 3x10 each
Finisher: taking kids to the playground and playing Monster. I’m the monster, and both kids have to try to catch me. They never wear out and recently have incorporated some nice pincer maneuvers, so it’s no longer that easy to keep away forever. When they catch me, they bring me to base, where I begin to break out of my “restraints”, and they have 30 seconds before the monster has to catch both of them. Works nicely for interval work.
Did a couple short workouts this past week, just didn’t log them. Nothing noteworthy anyway.
Quick upper body workout today, too.
SUPERSET
Standing OHP 155 3x8, 135 1x12
Close grip pulldowns, 16/20 on the stack 4x10
SUPERSET
Trap Bar Deads, 330 5x5 with a 6 second negative
Pushups, 5x20
Didn’t have much time today, just wanted to get in, do some work, and get out. Mission accomplished.
I’ve not been keeping up that will with everyone, but hope things are well with you. Looks like you’re still getting it done and I know life, work, family and school are busy
Thanks dude. Everything is indeed well. Not easy, but: bills are paid in the house I own, both wife and I are employed, kids are happy and well taken care of, presents for Christmas have all arrived and are ready to be deployed under the tree, so the real question is: in the year 2020, what the fuck do I really have to complain about?
With that beautiful house of yours, I’m gonna go ahead and assume that things are at least alright with you too 
Appreciate you checking in.
Couldn’t agree more. Happy Holidays! Here’s hoping next year sucks a little less.
It’s nice to hear some positivity. If I’m honest I’ve kind of enjoyed 2020. I’ve spent more time with my family. With pubs being sporadically open, I’ve drank far less, this has helped my training, finances and home life. Bring on 2021!
Legs
SUPERSET
Leg extensions
200 3x15
Goblet squats, heels touching and elevated on a 2x4, 5 second negatives
80 3x10
Single leg curl
90 4x8
Leg press, 8 second negatives
200 1x15
400 1x8
Had a friend spot, did 400 1x9, then he assisted on 3 positives. The negatives at the end were at least 10 seconds.
Hack squats
Just one plate per side to failure, lost count but somewhere around 30. Leg press fried me.
Donkey calf raises
5x10