Hey, one month exactly since an update.
I’ve still been lifting, but have also been doing more cardio in an effort to lose the gut. I’ve also started doing abs first in the workout since mine still suck.
More detailed updates soon to come.
04/15: You Best Unfuck Yourself And Start Shitting Me Tiffany Cufflinks!
Did lots yesterday:
A. Ottoman Empire Getups (sort of Turkish GUs, but not quite): 3x5/side
B1. OH Press: warmup then 85x5, 95x5, 115x5
B2. BB Curls: bunch of 45x5, and then a couple @ 65x5
C. Laying DB Tri Extensions: 25sxsets of 3-6
D. Hammer Curls: 25sx8,8,8,6,5
E. DB Front Raises: 5sx 15,15,15
F. Bent Over Lateral Raises: 5sx 10,10,10
I think a new plan is forming. I’m going to stick with 5/3/1, but won’t keep going for rep PRs and just stick with the prescribed reps. It seems like the constant push for more reps keeps running me into the ground and stalls progress. Instead I’ll do more assistance work, especially for my abs, shoulders and triceps as they’re all equally pitiful. More cardio will be done as well.
04/17
A. Front Squat: 6 or 7 sets of 5, I forget
B. Step It Ups: 4x10/side
C. Swiss Ball Ab Rolls: 3x15
D. Front Bridges: 3 sets as long as possible
E. DB Holds: 3 or 4 sets as long as possible with 85s
I’m switching to the front squats with a clean grip because I’ve found these make it easier to keep my abs braced. Since they’re a huge weakpoint I better make sure they’re always working. After these and the other ab work I was completely fried, but still threw in some incline treadmill cardio. Tomorrow it’s bench and gunz!
04/18: Show’s Over Motherfuckers
I saw Kick Ass today, and it did kick ass. Go see it. After that, training
A1. Bench: warmed up and did some sets of 5 @ 155
A2. EZ BB Curls: bunch of sets of 5 @ 50
B. Laying DB Extensions: 20sx8,7,6 15sx8,7
C. DB Hammer Curls: 25sx8,8,8,8,8,8
D. Dip Hold Things: 4 sets as long as possible
E. Standing Weighted Crunches: 35x15,15,15
F. Incline treadmill: 20 minutes
I just figured out yet another thing I was screwing up- keeping my head in the proper position. Stretching out my neck as far as I can (thinking “tall” I guess) and keep my chin tucked seems to get my spine in the right alignment. And with that working, I feel my upper back working in every movement I do. This is probably common knowledge for most, but it eluded me until now. Heck, the dip hold was more taxing on my back than anything else.
4/20 Man
A. Rack Deads From Knees: 1 set of 10-12 I think, then a bunch of sets of 5 @ 115
B. Back Extensions: 4 or 5 sets of 8-10
C. Walking Lunges: 2 sets of lunging down one side of the gym
D. Ottoman Empire Getups: 2x5/side w/ 10
E1. Front Bridge: 2 sets
E2. Med Ball Twists: 2x 6ish per side with 12# ball
F. 20 minutes incline treadmill
I got to the gym late because I got a rather cryptic message from my aunt telling me to check my home phone messages and call my dad. Turns out the contact number for him was for the hospital he’s admitted to in Florida. He had chest pains while visiting stepmom’s family and now it turns out he needs bypass surgery tomorrow. 
It sucks I can’t really visit right now, but they’re going to update me as much as possible.
At first I wasn’t even going to go to the gym, but hearing about this kind of put the fear in me to keep doing what I can to stay healthy. Hopefully this scares him straight too and he kicks his smoking habit.
04/22: Teh Erf Day Edishun
A1. Overhead Press: worked up to a few sets of 95x5
A2. Lateral Raises: bunch of sets of 5 with 15s.
B1. DB Overhead Press: 30sx8,8,8,8
B2. Band Pullaparts: 4x10
C1. Standing Ab Crunches: 40x15,15,15
C2. Plate Raises: 25xsome sets of 10-15
D. 20 minutes incline treadmill
Even though I’m not really doing any back work, my upper back is toast from keeping my head in the proper alignment. Must be from all the brains, or my skull is like a cinder block. Dunno, could go either way.
My dad had his bypass surgery and is doing ok. He walked around a bit yesterday and will get to leave the hospital sometime next week.
04/24
A. Front Squat: 7 total sets, last 3 were 95x5
B. Back Extensions: 3x10
C. Band Stomps: 12,10
D. Ab Roller Rollouts: 3 sets of 10-15
E. Front Plank: 1x as long as possible
F. Incline treadmill: 20 minutes
04/25: YA HA HOOOEEEYY!!! (my attempt of imitating the Wile E. Coyote yell)
A1. Bench: worked up to a set of 165x5
A2. EZ BB Curls: 45x6, bunch of sets of 5-6 with 60
B. Laying DB Tri Extensions: 20sx8,8,8, 15sx8,8
C. Hammer Curls: 30sx8,8,8, 25sx8
D. Dip Hold: 3 sets as long as possible (ow!)
E. 20 minutes incline treadmill
Well, now I know I’m in the proper position at the top of the dips. When I kept my head up and hips extended, my obliques absolutely screamed in protest. I’m sure getting up will be fun tomorrow morning.
04/27
A. Rack Deadlifts: worked up to a set of 115x6
B. Back Extensions: 5x10
C. Leg Raises: 5x10
D. Incline Treadmill: 20 minutes
I switched up the time that I normally workout, going at 8pm instead of right after work. This let me get a few more things done at home, and get a regular meal in before training. Another plus was the session felt more like a night time activity and less like a chore after work.
Got a training log in the V-Diet sector of the site, since I’m using that specific routine along with the diet. Come join the fun. yay…