6/8
Squat 200x5 235x5 265x5 belt on last set
Bench 145x5 170x5 195x5
Parallel bar push up 3x10 reps- slow negative
Chin ups 3x5 reps light band assist
Kettlebell snatch 55x5x3 sets each side
Probably should have pushed workout until tomorrow felt worn out as soon as I started so took it easier
Trying to make an effort going forward to reduce pointless internet browsing
This website is pretty good and the format is such that I mainly check for updates and don’t lose too much time
Achilles heel I would say are Reddit and YouTube I deleted TikTok years ago as it was too distracting
Reddit does have good information in the right sub sections but I think the “signal to noise ratio” is awful and it’s easy to get distracted with related topic suggestions
I think a lot of posts are negative also people just going on to vent frustration or blow off steam
YouTube similarly has good videos but auto play and related video suggestions make it easy to lose time - for stuff like DIY projects I think it’s very good though
Phone showing 6hr35min average last week which sounds high but I guess includes playing music on the phone while commuting to work or lifting weights, looking for the right YouTube video to play in the background while doing chores around the house, then leaving it as background noise - I am guessing it also starts some kind of internal clock whenever you pick it up to check e-mail etc
BE THAT AS IT MAY I think it is good to have a “measurable” to track total internet use week to week to see if it is trending downward
6/11
Trap bar deadlift 265x5 305x5 345x5 belt on last set
Overhead press 105x5 120x5 135x5
Dips 4x10 reps
Chins 4x5 reps light band assistance
Split squat 4x10 reps each side
6/14
Squat 220x5 250x5 280x5 belt on last set
Bench press 160x5 185x5 205x5
Push ups-4x10 reps
Chin ups-4x5 reps light band assist
Kettlebell swings 55x15x4 sets
Went on road trip to visit wife’s extended family in Taunton, MA about an hour from BAH-ston so didn’t train or follow diet
Today did
Trap bar deadlift 285x5 325x5 365x5 (belt on last set)
Overhead press 115x5 130x5 145x5 165x1 175x2 (video)
6/22
Squats 235x5 265x5 295x5 (vidya)
Bench 170x5 195x5 215x5
Dips 5x10 reps
Chin ups(light band assist) 5x5 reps
Kettlebell swing 55x25x5 sets
Will post videos of top sets when possible it feels like a little extra motivation knowing others are (virtually) watching plus 10000% open to constructive criticism if anything looks off to anyone
6/25
Trap bar 255x5 295x5 335x5
Overhead press 100x5 120x5 135x10
Felt a cramp on left side under armpit so took assistance easy
Probably did not warm up and stretch sufficiently
Dips- 2x10 reps
Kettlebell row 55x10x2 reps
Face pulls with band - 2 sets didn’t count reps
6/26
3 mile walk with 40 pound vest
6/29
Squat 210x5 240x5 275x5
Squats looked OK but taking extra steps in walkout need to fix this
Bench 150x5 175x5 195x10
Chins-2 sets of 5 (light) band
Switched to 3x10 reps TRX rows upper back still cramping
Push ups-4x15 reps 1x33 reps - will try for 5x20 next week
Kettle bell swings 55x25x5 sets
Grip work
Hand gripper 100x5x2 sets each hand
Softball hold 25x30 seconds 25x20+10 seconds (had to reset grip) each side
Wrist curl 65x10x2 sets
Reverse wrist curl 45x10x2 sets
Grip needs some work last cycle had trouble holding trap bar deadlifts on week 3 even with chalk
This is the softball hold exercise I came up with really works the forearms and individual fingers
I got the idea from a great show called “Game of Arms” about a group of professional arm wrestlers one of them had set up softballs hanging off the ceiling of his garage and would move from one to the other like a kid on “monkey bars” to develop his incredible grip and upper body strength
I figure the softball hold would help mere mortals bridge the gap lol
7/2
Trap bar deadlift 275x5 315x5 355x5
Overhead press 110x3 125x3 140x9
See-saw press with kettlebells 35x15x3 sets
Superset with overhand pull down 115x15x3 sets
Split squat -3 sets of 10
Superset with ab wheel 3 sets of 10
Workout schedule got messed up because my wife and I were redoing the kitchen floors all weekend but someone told me muscle is built in the kitchen so i guess it counts as a workout
7/8
3 mile walk 40 pound vest
7/9
Trap bar deadlift 295x5 335x5 375x5
Overhead press 120x5 135x3 150x6
Kettlebell see saw press 35x15x4 sets
Superset with
Overhand pull down 115x15x4 sets
You are working hard. You are looking good. Keep at it!