Saturday Morning
10 Minutes of StairMaster
Bw Pull Ups
5 - PR
4
4
2
1
20 Minutes of Incline Treadmill Walk
Afternoon
Squat
5x185
5x225
5x255 - I took a video and forgot that I was supposed to go for more. ha.
Arms
Sunday
OHP
5x105
5x120
5x135 + 4
Pull-ups
5
4
3
1
Seated Cable Rope Row
4x15
Lat Pull Down
4x15
Superset:
Seated DB OHP & Lateral Raises
4x12
Saturday’s squats. Finally figured out Youtube. I haven’t messed with it since before Google, damn it’s a pain.
Tuesday
Sumo Deadlift
5x135
3x225
3x315
2x365
0x405 - Hips popped up too soon
1x405 - Got it without hitch (90lb Sumo PR)
Started Deadlifting Sumo and it felt way better than conventional.
Narrow Grip BB Row
30x135
30x135
20x185
Wide Grip
20x185
20x185
10x205
Supinated Grip
18x135
16x135
12x135
Wednesday
Bench
3x165
3x185
3x215 1
3x215
Slight Incline DB
4x15
Cable Crossover
5x12-20
Shoulders were a bit tight. A little bit of impinging while pressing so stuck to DB’s. My bench sucks, I need to get through the 225 wall. I’m going to stick to the 3’s and do LSL. Trying to get better at pressing 215, and hopefully over my delusional fear of 225.
Thursday
Squat
3x210
3x245
3x275 4
2x315
Deadlifts
8x135
8x225
5x275
Leg Press
3x20
Diet has been really good lately. I’m getting noticeably leaner in my arms, back, shoulders and legs.
Friday
OHP
3x110
3x125
8x145
Accy. work
Saturday
Morning fasted 30 minute incline walk
Afternoon
DL
5x135
5x225
3x315
2x365 Rep RP
1x365
3x315 - half reps, floor to knee.
Good Morning
3x10
Narrow Grip BB Row
1x30x135
1x30x185
1x22x185
Wide Grip
3x20x185
Sumo DL feels really good. I know my DL will start to move again. Everything feels easy as long as my hips don’t raise too fast. Also, really enjoying doing very high rep rows. I get a really good pump in my back.
Noticed my triceps are really lagging. I’m going to start hitting them harder.
Monday
Bench
3x185
3x205
4x225 - Rep PR. I had maybe 2 more in me, but was nervous without a spot, or anyone else in the gym for that matter.
Slight Incline BB Bench
4x95x25-30 - Decided to take the same approach I have with rows to bench. High volume, low intensity and got a great pump.
Incline DB
3x15
Tricep Extensions/overhead extensions
10x15 - Felt really good.
25 minutes of slow incline walk.
Wednesday
Squat
5x225
3x255
7x286 - Rep PR.
Front Squats
3x3
Arms
20 Minutes of slow incline walk.
Thursday
I have decided to run smolov jr. for my bench. Hoping to add some poundage to it, as I think frequency is my problem.
OHP
120x5
135x3
135x5
Bench
6x6x175
Tricep Extensions/Lateral Raises
20 Minutes of slow incline walk.
Friday
Deadlift
5x135
3x225
3x315
2x2x365
5x315
BB Row
NG
3x30
WG
3x22
Superset:
Rear Delt Kick Back - Face Pulls
5x15
Superset:
Lat Pull Down - Straight Arm Pulldown
5x15
Saturday
Bench
7x5x185
Tricep Extension
4x12
20 minute Treadmill Incline Walk
Sunday
Squat
5x205
5x235
5x265
Squats just felt heavy today. I had more in me, but just wasn’t moving like it usually does.
Bench
8x4x195
Bench is doing great. I’ve been watching Chris Duffin Videos and feel like I’ve made huge improvements in recruiting the lats and using an arch/legs to add leverage.
Cable Rear Delt Flies.
Monday
OHP
3x15x95lbs
Bench
6x3x210 - Paused
4x3x210 - TnG,
In between sets of bench I did DB reverse flies
Cable Reverse Flies
4x10
Triceps
Tuesday
DL’s
5x135
5x225
3x315
2x365 - Decided to work on form instead of continuing for a heavy double
5x1x315
I have been watching a Chris Duffin DL video to try and getting my hips in the right position to pull. I might just drive up to his gym next weekend. It’s only a 45 minute drive anyway.
Rack Pulls - Knees
5x225
5x315
5x405
5x495
2x545
0x605
1x605 - Kind of a PR. I widened my stance a bit, so it was a pull just above the knee.
BB Rows
NG
3x25
WG
3x18
@EyeDentist Not sure if you still read this, but met with my Optho on Tuesday. Everything looks great with the eyes. Appears to be successful. Although, a little disappointed that the funders pulled their funding and the program closes in July. Apparently, I can’t get my fellow eye done now. Crossing my fingers it gets approved quickly.
Met with my optometrist who fit my contacts and she tweaked them to get my 20/20 vision. Possibly better. Pretty amazing how well I could read. Almost felt like a super power being able to read the smallest print. She said she doesn’t normally do this, but she fit a contact that corrects an astigmatism. She described it as putting a saddle on a horse, instead of fitting a bowl on a basketball.
Thursday
Bench
6x6x185 - 1sec pause. Actually way too easy
Straight Lat Arm Pulldowns
4x12
NG Lat Pulldown
4x12
KB Swings - Ab Roller - Leg Raises - Tricep Extensions
3 sets of 10-20
Lifted with my wife’s best friend’s friend’s husband. lol. Took 2 hours to do all of that. I haven’t lifted with anyone for a long time, but was nice to know I could push myself on the bench and have someone spot me, even though I didn’t need it.
Saturday
Deadlift
5x135
5x225
3x315
2x365
1x405 - Easy, I’m sure I could set a new PR.
Rack Pulls - Mid Shin
5x225
5x315
3x365
2x2x405 - Easy
Rows
NG 3x25
WG 3x20
Sunday
Bench
7x5x205
Light Incline Bench and Lat Pulls
4x12
Cable Flies and Reverse Cable Fly
4x12
20 Minutes treadmill incline walk
[quote]dchris wrote:
@EyeDentist Not sure if you still read this, but met with my Optho on Tuesday. Everything looks great with the eyes. Appears to be successful. Although, a little disappointed that the funders pulled their funding and the program closes in July. Apparently, I can’t get my fellow eye done now. Crossing my fingers it gets approved quickly.
Met with my optometrist who fit my contacts and she tweaked them to get my 20/20 vision. Possibly better. Pretty amazing how well I could read. Almost felt like a super power being able to read the smallest print. She said she doesn’t normally do this, but she fit a contact that corrects an astigmatism. She described it as putting a saddle on a horse, instead of fitting a bowl on a basketball.[/quote]
Congrats on the great outcome! Just curious, did she fit you with a rigid CL or a soft?
@EyeDentist It is still rigid. I’ve been reading the board where you’re answering questions. I might need to stop by to help kickstart some fat loss.
Monday
Front Squat
5x135
5x185 - Wrists were hurting so switch to back squat
Back Squat
5x185
5x225
3x275
2x315
1.25x335 - A random girl decided to grab a 25lb plate as I was beginning the decent on my 2nd rep. I almost hitter which caused me to bump the plate on the J hook. Was freaking pissed. As if she didn’t know what I was about to do another rep. Regardless, it was a PR.
Deadlift
10x135
5x225
5x275
5x315
3x365 - Rep PR
20 Minute incline Treadmill walk.
Tuesday
Bench
8x4x215 - Probably some kind of PR
OHP
4x8
Trap Bar Shrugs
5x20
Lateral Raises & Bent Over Reverse Flies
4x12
Diet has been really good lately. I was 235 last january when I started lifting again and ~272 around Christmas. This morning and yesterday I weighed 255.1. I would like to be in the 240’s by the end of the month and 235 by May.