Hello all, I picked the name Fatigue Maxer because, im such a newb that the more work i do the stronger i seem to get. My goal is for creating this log to track my workouts more creatively(excel kinda sucks), and keeping myself accountable. Right now the goals are:
Right now:
Sounds like you’re not too fatigued then 
Haha trust me, I’m getting there. Every session i’m getting a little more and more maximizing the minimization of progress.
Just keep an eye on it. When (not if) you start stalling, its probably time to reduce the fatigue load.
I’ll follow along. Bodybuilder, not powerlifter.
Just my .02
Front Squat:
Pull Ups:
Hang Clean Technique:
Suitcase Carry:
GHD Back Extensions:
Sauna: 15 minutes.
This was a pretty short workout. I have some push and strict pressing tomorrow, looking forward to that. I have this tennis ball that I rub against my triceps and around my shoulder girdle.
11/8/25
Push Press:
Strict Press:
Single-Arm Overhead Tricep Extensions:
Dumbbell Overhead Press:
Rear Delts:
Chest Fly:
No sauna, bc I had work right after. Tomorrows rest day, now I have to destroy a couple meals, and drink a crap ton of water(recently started creatine.)
Deadlift (Heavy): 350 for 3 sets of 5.
This was a 15-pound volume PR, and it felt every bit like one. A couple of the reps were hitch, not good not good. I am going to chock it up to low food during my rest day. Generally still very happy on the numbers we got. Also we are 5 pounds below my 5rm, which is insane.
Power Shrugs + Ab Wheel (Superset):
4 rounds total.
225 for 20 power shrug. Excited to add a bunch of weight to this, my
12 ab-wheel rollouts (bodyweight):
Hamstring Curl (Lying):
140 lb for 2 sets of 8.
5 pounds more than last week, let the gravy train roll, I hope to do the stack soon.
Weighted One-Arm Dead Hangs:
Wore a 25-lb plate, I am guessing around 164, so this would be around 189 total weight. I did get a cut from the CoC 1.5 gripper, so my hands were feeling raw but most definitely stronger.
Right hand: 25 seconds
Left hand: 23 seconds
Second set: 15 seconds on both
Like I said I didn’t eat much food during rest day, because it was a super tight schedule. Tomorrows a push press and strict press day. I was doing doing some vertical grip pull-ups and my triceps looked super ready, very excited! I didn’t log these pull-ups because our gym doesn’t allow chalk(extremely stupid rule), so I could only do a couple. I feel as though if I had chalk I could have hanged fro longer.
Push press: 160 for 5 sets of 2 with 1 minute of rest.
Super stoked felt really snappy, I think the front squats are really helping here. The bottom felt really stable, which I think the front squats could be helping. After all of these sets I tested out 170 pounds to see if I could get 2. 170 fro 2 felt really easy I definitely had 1 rep in reserve, maybe 2 if I had those shocking tools.
Strict Press and Lat Pulldowns: 125 for 8x3 and 4x8
I noticed that my core is really sore from the ab wheel rollout, meaning i’m doing something right. Each set was very difficult, hopefully when I try this again in Saturday its going to feel a bit lighter. The super set felt really nice, like my whole pushing musculature was warm.
Lateral Raises: 20,25,30,15,20,25lb for 20,15,12,20,15,12 reps
A bunch of reps to burn out the shoulders. It worked my shoulders burned out
Pullups: bw+26lb for 8,5
I felt as though because of the super set, I didn’t do enough work on my vertical pulling. I fixed that by adding this to the end. nothing too crazy.
Solid pressing day, for some reason I thought my heavy push press was 175 for a double which would have been a pr, but it wasn’t. But 170 for 2 was a beltless pr, pretty stoked about that. Tomorrow the goal is heavy beltless rdls, I have 285 for 8 in mind.
RDL(beltless): 285(130kg)x8 PR, 290x8 PR!, 275x8.
I love this exercise, I think this exercise has increased my deadlift by a great margin. The original plan was to hit 285 for 8, which would be a milestone for 130kg, but I felt as though it was easy enough to increase the weight. So I increased the weight, felt awesome. Then I trimmed down the weight down to 275 lb, the pump felt great on the hammies and glutes.
Suitcase holds: 135 for 3x20 seconds per hand
More core work the merrier, also my forearms were filled to the brim with blood. Definitely keeping these in. I also have smallish hands so more forearm work the merrier.
Horizontal cable row: 170x 8,7,6
I neglected my horizontal rowing a lot, so I have to pay my dues. There isa. lot of growth potential in this one exercise. Also aesthetics wise, I think I need more upper back thickness.
Preacher curls: 70x12,14. 75x12
Using the ez curl bar on the center handles has messed with my wrists a lot. I am trying out the outer handles, with high hopes. I have trained my biceps heavier, and during the summer got a plate strict curl (115lb). I hope to get a bigger base by doing these, and hit higher numbers on the strict curl.
Really Stupid shit: 185x1, 200x1 both hands.
For some reason I decided to train my grip a little more, but specifically my hook grip. At the end of the session I just put 185 and then 200 on the bar and picked it up with hook grip for about 5 seconds each. The idea was to build up the pain tolerance in my thumbs and imagine doing heavy as shit farmers walks. Hopefully will do 210, and maybe 225 next week.
strict ohp(beltless): 130x5x3 belted, 125x5x3
Since this was my first exercise I wanted to go hard, and test the belt. The helped very little I though but it is also my first time using the belt on strict overhead press. The belt helps me lean back in my press.
close grip bench: 165 for two set of 5 and 6.
My goal today was to hit 185 for 5, what a goal lol. I did not even get close. I did 180 for 5 decently easily, but then took the close grip out of my program for like 2-3 weeks. I expected to be full strength with no practice, obviously not true. Good thing tho I can rebuild back to full strength, and I plan to do so by 3x6, instead of 3x5.
pullups: bw+7.5 x 100 pull-ups spread out through the whole workout.
There is a good chance I can’t workout tomorrow, so I put the upper portion of tomorrow in todays work. I am assuming im 165 pound flat now+1.2 pound shoe+ 5 pount plate+ 2.5 pound belt= 173.7lb * 100 = 17,370lb. This was significantly harder than last week.
cable tricep extension: 62.5lb x 15, 65lb x 15, 65lb x 8.
Well we got 65 for 15, next goal 72.5 for 15, after that I want to do the full lat pulldown stack for 15.
Barbell overhead tricep extension: 55x12,12,5
Never did this before, so I don’t know what my goal should be. short term would be like 25 on each side (75 lb).
I know why the pull-ups were so hard. I’m 167.5 pounds, meaning 17,620 pounds totally pulled. I was confused on why the pull-ups were so much more difficult, and i didn’t measure my bodyweight in a while. Turns out that is a huge jump from 5 pound pull up at 165 pound bodyweight.
Super late training session
Front Squat(beltless): 165x5x5
Super shit in this movement, saw the stars while bracing in every set. On a good note I know this will increase my push press by a lot. I did 25 reps(1 rep more than last week) and 165lb(10 pound higher than last week).
behind the back grip holds: 225 for 3 sets.
People always say my forearms are big, but I always neglect them in training. Lets see how these goes with my forerm.
Superset with cable forearm curls: 40 pounds 3x20.
I feel very weak in this exercise, a lot of area to grow. Skin ripping bulk from this super set.
Ohp competition with friend
I usually do barbell overhead press, and my buddy does the seated machine press. We tried doing both. I got 2 reps with 135 strict press, and barely 1 rep with 2 and a half plates in the seated press. I realized I need to do a lot more with seated press.
Suitcase carry: 80lb with 4x100ft(2 sets per arm)
Great core work, good news the grip is not even close to the limiting factor in this lift.
What a swiss army knife of a day, tomorrow I am switching strict overhead press with seated press. This means that instead of doing strict press 3x a week, I would do it 2x a week.
Push Press: 155x5x3, and then 155 for 6 reps PR.
All of the sets felt nice, so I decided to do a small rep pr. The rep pr was super easy, I think if I started doing it from the start I would have gotten around 8 reps.
strict press: 135 3x2
I know I said I would stop… but cmon its just an awesome movement, and I’m sure a couple doubles with a plate isn’t going to screw me over. Also a cool fact I have never done multiple sets with reps on a plate, so we could say this is a volume pr.
Seated plate loaded ohp: 85lb per arm 5x8-10
A very chill start, I can tell this movement is going to become a staple. Also for this machine I think i’m moving like half of what I am putting on the machine, so like 45 ish pounds.
jm press: 45lbx 30, 55lb for 2 sets of 30
I felt as though my one arm dumbbell overhead tricep extensions were unpredictable. I also want to work up to something cool for 30 reps with this. Huge tricep pump from everything in this workout.
chest fly: starting weight+15 pounds fro 2 sets of 25
5 pounds more than last week. Keeping these in because no one wants a chest of a daffodil.
rear delt flys: 10lb for 100 total reps on each arm
Shoulder pre-hab and re-hab. 2.5 pounds heavier than last week.
Wow today was a tough workout. I tried intra workout drink, simple enough just an orange juice. I think they are helping but more experimenting will come soon. Rest day tomorrow, well awaited. I have heavy deads on monday, with expected to be like 370 or 375 for 3x3. Big volume Pr.
Deadlift: 375 for 2 sets of 3 PR, and 380 for 3 PR.
I was planning on doing 370 for 3x3, then decided on 375 for 3x3. When I first attempted the 375, my friend watched and said it looked effortless. Second set I tried again and it really didn’t feel bad. I upped the weight to 380, and lastly did it for 3 reps. All of the above are PRs wow.
Super set 245 power shrug for 20 reps with ab exercise for 15-20 reps. No rest for 4 rounds
This is really taxing on my grip, traps, and abs(Obviosly). The power shrug isnt too much power, its more of a touch and go. For the first set I did 15 kneeling ab wheel rollouts. Then the ab wheel taken by someone else, so I used the crunch machine in unknown weight.
Hamstring curl: 145 for 2x8
Slowly getting these up in weight, feels nice to do them after such a pr. I think I can full stack it one day, which would be counter productive… but when I can full stack it so I probably will.
super set strict curl and one arm weighted dead hangs.
75 for 2x10 for the strict curls not too difficult.
166lb bw + 1.2lb shoes+ 2.5lb belt + 25lb weight = about 195 pounds. Right hand 25 seconds, left hand 20 seconds. Both got 15 seconds on the second set. The time didn’t increase but the bodyweight did, so I can call this a small little pr in my mind.
Good session, yesterday I drank 6 liters of water. Could be a correlation, hopefully not because that was like torture, with all the pissing.
A little back story is that I started deadlifting in January of 2025, with the weight of 265 for 5. I remember telling myself that my goal is deadlifting 405 for 1, and 365 for 5. Mentally I set the bar higher I told myself before the end of the first year I want to deadlift 405 for 5 reps, and 455 for 1. I expected that bar to be a little too high, turns out not really lol. I am not chasing number within a timeframe so I wont try to max my deadlift and blow my load too early.
Push Press: 165 for 5 sets of 2 with 1 minute rest, and 165 for 5 PR.
The 5 sets were very difficult, but when I rested up a bit the weight felt weightless, 5 reps were easy I attempted the 6th rep and almost got it. Barely missed the lockout.
Strict press: 130 for 2 sets of 2, 125 for 2, 115 for 5 sets of 3.
Well that was difficult. If the sets look off, thats because they are. It was originally supposed to be 130 for 8x3, difficulty: impossible. The first 2 reps in the lift were easy then I got excited in both sets and mis grooved immensely. After went back to 125, my right arm overpowered my left arm… Then I went back to 115, these were extremely easy so I added a pause and tried to do them as fast as possible.
lat pulldown: 2x8 180,200
I am getting stronger in these, biceps are a bit tired from yesterday curls.
incline dumbell tricep extension paused: 25lb dumbbells for 3 sets of 15
Dumbbell to even out the arms. I saw Martins Licis do them so I had to try them, also I heard than I should just train triceps every press day.
Laterals series: 20,15,12,20,15,12 reps
Same weight as before from 15-30 pound dumbbells used. These felt much easier than before, I plan on increasing the weight in like a month.
Really nice the push press was a 10 pound pr, but definitely had more in the tank. Power of not blowing your load too early and maxing out randomly, fascinating.
RDL: 295 for 8 PR, 300 for 8 PR!, 300 for 5
I felt as though 295 for 10 would be possible, so I increased the weight. The 300 felt good and a milestone. I think I will decrease the reps again into 6 reps and hit a big milestone of 315 for 6. Or maybe 316 for 8 but we will see.
side holds: 135 3x20 seconds
Not much to say my grip and core is trained.
cable rows with less weight and more control: 3x10 130
My friends were doing a set so I hopped in. Slower lowering adds a lot of tension I am not used to, plan on keeping this instead of the old rows.
curls: damn…
When I curl anything with my right hand there is this irritation feeling in my wrist. Feels messed up so I didn’t push it that much. I tried dumbbells, and machines but all felt a little irritation. I have injured this exact hand before, so nothing new.
wrist curl: 2x50
I did this to add a bunch of blood into my wrist, felt nice.
Yesterday I wrestled a couple of my buddies which led to a little shoulder pain/discomfort. Nothing to be worried about but it might cause a little discomfort tomorrow in my pressing day.
strict press: 5x3 135, 3x3 explosive 120.
Well my shoulders feel great, the shoulder recovers so quickly. 135 for 3 matches my pr, and I did it fro 5 sets, all of the sets felt doable. When I did my 135 for 3 set I think I was around 175-180 pound bodyweight, and I was on 3 packages of ramen noodles. I would call this a pr on volume, form, and strength. Holy shit my overhead strength is going up.
close grip bench: 165 for 8, 6, 6
This set felt great, coming back to my close grip numbers. If I get to around 2 plates on close grip I will have achieved a pr that I would not be able to do on my normal grip.
Cable tricep extension: 67.5x15, 70x12, volume death
Both of these numbers are increasing and some drop set work with the last set. I feel as though the triceps are coming along well.
overhead barbell extensions: 60lb for 2x10
Felt more difficult than usual, but also I did a shit ton of work before so as expected triceps were kinda fatigued.
rotator cuff work: 2x15 each arm
Burning sensation on my rotator cuff. Not time consuming at all.
Very successful pressing day, bodyweight at 166.6 pounds. To progress the pullups I would have to do 9 pound kettlebell for 10x10. In the beginning of this year I put a goal in my head for overhead press to be around 155. After setting this goal I think I neglected my overhead press for deadlifting, so I am significantly behind but we can put steps forward.
front squats and push presses: 5x3 and 5x1 both at 175
Front squats are coming along well some of these reps were speedy. Between some sets of front squats I did push press for 1. The third reps, wow that was super easy. For most of the front squats I did 1 minute of rest. Next time I believe I should implement a belt, and 3x5 with 165-170 range.
Behind the back hold and wrist curl: 3 sets with 225 and 245 for the behind the back holds for 30 seconds. 50 pounds used for wrist curls.
225 for 30 seconds felt really easy, and 245 felt really difficult. I mentally told myself to pin my thumb to my fingers but 245 pried my hand open and i took a little rest to complete the 30 seconds. I upped the wrist curls weight by 10 pounds, hell yeah.
Strict curls: 85 for 10, 90 for 8, 115 for 1
Sadly no pullups today, the gym was filled with people, and I did not have the weight belt, so instead did some curls. Wrist is healing almost no pain in the wrist doing curls. Finally wanted to see if I had 1 plate for 1, indeed I did and it was relatively easy.
I took up extra shifts at work, during thanksgiving. The community belts in my college are not too high quality. I want to get myself a decent belt, and I was thinking of getting a pioneer single prong belt with 2 rows of holes. Right now I am using community grizzly nylon belt, which the velcro literally gives out during some heavy reps. Shorter session I have a lot of school and career work today, but tomorrow will be a longer workout hopefully.
Now that I am thinking about it, makes sense because all my rep work for deadlifts outshine my heavy work. Even after putting a pause between every rep
Push Press: 155 lb 5x4 with 1 minute rest. 1x7 PR attempt, 1x8 PR!
Strict overhead Press: 140x3x0
Sitting overhead press: 95 for 5 sets of 7-10
jm press: 60x30, 65x30
Rear Delt work: 100 reps with 12.5 pounds each arm
I take back my words I don’t think I will buy a belt. I thought the belt would be 68 dollars and not 100 dollars. I just keep the thought of “I could buy a belt or I could just eat more and get bigger“. I might be swayed to buy a belt tomorrow, not sure tbh. I am 168.8 pound tho today so thats good.
Well damn, I used to hate rest days. Now I look forward to them, woke up hammies sore, quad sore, shoulders sore.
Deadlift: 365x5
I felt pretty rusty and sore warming up, most definitely from rushing the rdls, but we got it done. If I was asked to do 6 I would have pulled 6.
10 pound pr, next week hopefully another 10 pound pr at 375.
10 rounds with deads 225lb for 3, and 5 pullups.
This was fun, trying to get good at not spending an eternity getting myself ready to deadlift. I did this whole thing in about 14 minutes 30 seconds.
This one really thrashed me, but 225 feels extremely light. also no belt nor straps. the pullups were so much more difficult than the deadlift. Next week i might just do 275 instead and keep the pullups the same.
rdl: 225 for 2 sets of 10
Bent rows: 135x2x8
ab wheel rollout: 2x20
My 365 for 5 deadlift set was harder than expected, but I was expecting it to be super easy. Especially after last week doing a shit ton of deadlifts and rdls. I feel like I definitely have an easy lockout and a tough time taking it off the floor. Experimenting probably will be done.