12/14
Terrible workout - pulled two all-nighters and just felt exhausted. Had absolutely no power whatsoever. Exams are finally over, so I just need to focus on getting everything together and training hard again…
Close Grip Bench (3 minutes rest)
135x2x5
185x2x4
225x2x3
275x2x2
315x5
325x3
335x2
345x1
Wide Grip Pull-Ups - 4x6 - 2 minutes rest
12/16
New year is fast approaching, and I am too fat, too out of shape. With my wife’s help, I’m going to start taking my health seriously, focusing on losing weight and showing the muscle I’ve spent so many years building. For the next three weeks before the new school year starts, I am going to focus on building up my work capacity and burning some fat with low rest intervals and supersets of compound movements (EDT). Then I can start doing more difficult conditioning once my heart is in better shape. Here was my workout today…
Superset 1 - 15 minutes of Bench Press and Wide Grip Pull-Ups (30-45 sec. rest)
Bench Press - 275x5x5, 3x4, 2x3 = 43 total reps
WGP - 3x5, 3x4, 4x3, 1x1 = 40 total reps
Superset 2 - 10 minutes of Dips and Low Cable Rows (30-45 sec. rest)
Dips - 6x5 = 30 total reps
LCR - 80x6x5 = 30 total reps
Dumbbell External Rotations - 30x2x8
I hate being out of shape. This was definitely an exhausting workout, but I felt pretty good once I finished it.
12/19
EDT Superset 1 - Close Grip Bench and Reverse Grip Chins (15 minutes of supersets, 10 rounds total)
CGB - 305x6x3, 4x2
RGC - 10x3
EDT Superset 2 - Barbell Shrugs and Dips (10 minutes of supersets)
BBS - 185x5x10
DIps - 5x5
12/30
I worked out once while I was home visiting my family, but I didn’t get a lot done. In any case, I am still focusing on losing weight and fixing my weak points. I’ve just purchased some Plazma to help me make more of these workouts, as I am pretty much exhausted after each one.
Escalating Density Training Week 3
SS1 - Close Grip Bench and Supinated Chin-Ups - 15 minutes
CGB - 305x6x3, 4x2
CGC - 10x3
SS2 - Dips and Neutral Grip Chins - 15 minutes
Dips - 8x5
NGC - 8x3
Dumbbell External Rotations - 30x2x8, 2x5
Supine Internal Rotations - 5x2x12
1/3
Great workout today, though I did not improve over my performance two weeks ago. Given how sleepy I was going into the workout, however, I am not disappointed. Also, my pull-ups and chins improved, so that’s good. I used two doses of Plazma for the first time, and I was honestly surprised by how much endurance I had. Unfortunately, I only got through nine rounds in the first 15 minutes instead of ten; otherwise, my sets would have all improved.
Escalating Density Training Week 3, Day 2
SS1 - Bench Press and Wide Grip Pull-ups (15 minutes)
Bench - 275x5x5, 2x4, 2x3 - 39 total reps (-4 reps/1 set)
WGP - 5x5, 2x4, 2x3 - 39 total reps (-1 rep/1 set)
SS2 - Dips and Supinated Chin-Ups (15 minutes)
Dips - 9x5, 1x4 = 49 total reps
SCU - 8x3, 2x2 = 28 total reps
Pec Minor Dips - 2x10, 1x8
Lying Dumbbell Stabilizers - 2x10
1/7
I am not recovering sufficiently between workouts. I am not improving at all, which may be a result of insufficient sleep or insufficient calories. I felt so terrible on the dips that I just called it. However, since I’m trying to lose weight anyway, I’m not going to worry too much. Just keep plugging away, trying to get more sleep, staying consistent, and hope that soon I see some improvement.
Escalating Density, Week 4, Day 1
SS1- Close Grip Bench Press (paused) and Supinated Chins (15 minutes) - I only got through 9 rounds today
CGB - 305x6x3, 3x2 (26 total reps)
SC - 4x4, 5x3 (31 total reps)
SS2 - Dips and Neutral Grip Chins (15 minutes) - stopped after 3 rounds
DIps - 3x6 (18 total reps)
NGC - 3x4 (12 total reps)
1/8
I got in another workout on Wednesday, which I really needed. My hamstrings and glutes are sore, but the pain is no where near what I expected after avoiding legs for several months. I’m starting out with Lunges, and I’ll add other work in later, but that was enough - my hamstrings cramped up so bad midway through my sets that I thought I would tear something. Definitely enjoying the supplementation with Plazma, as I can feel the difference in soreness (though not in work capacity).
Escalating Density Week 4, Day 2
SS1 - Wide Grip Pull-Ups and Dumbbell Lunges - 15 minutes
WGP - 5x4, 5x3 = 35 total reps
DL - 25x10x6 (3 per leg)
SS2 - Barbell Shrugs and Barbell Curls - 12 minutes
BS - 185x8x5 w/ 2 sec. contracted pause = 40 total reps
BC - 95x5x5, 3x4 = 37 total reps
Dumbbell External Rotations - 30x2x8
1/11
Another day, another dollar. I’m going to check my weight on Monday to see if I have lost any; on plazma and indigo, my muscles definitely look and feel fuller, though I still haven’t seen dramatic improvements in work capacity. My guess is that my work capacity is already pretty high. Just trying to maintain muscle while on a caloric deficit.
Escalating Density, Week 4, Day 3
SS1 - Close Grip Bench Press (Paused) and Supinated Chin-Ups - 15 minutes
CGB - 305x7x3, 2x2 = 25 total reps (1 Rep PR)
SCU - 5x4, 4x3 = 32 total reps (1 Rep PR)
SS2 - Dips and Neutral Grip Chins
Dips - 5x6 = 30 total reps
NGC - 5x3 = 15 total reps
1/17
Great workout today. I finished my PhD applications; now I’m just waiting to hear back. In the meantime, I need to get back to training. Started doing something a little different - still similar to EDT, but much shorter rest intervals and progression through increased volume over time.
SS1 - Bench and Wide Grip Pull-Ups (15-20 sec. rest between exercises)
Bench - 275x12x3
WGP - 12x3
SS2 - Dips and Reverse Grip Chins (15-20 sec. rest between exercises)
Dips - 12x3
RGC - 3x3, 9x2
SS3 - Barbell Shrugs and Dumbbell External Rotations (60 sec. rest)
BS - 185x2x10 w/2 second pause
DER - 30x2x8
1/20
Very short workout today. I am still extremely sore from Friday, and I didn’t have my workout partner there, so I basically just did some heavy benching and called it a day.
Close Grip Bench (all paused; 2-3 minutes rest)
305x5
315x3
325x2
335x1
345x1
Superset - Wide Grip Pull-Ups and Goblet Squats (15 sec. rest)
WGP - 5x3
GS - 50x5x3
1/24
Great workout yesterday. I’m pretty sore, but I see noticeable changes already in my physique just from reducing my carbs (100 grams per day) and working full body routines with short rest intervals. Adding three sets per week…
SS1 - Trap Bar Deadlifts and Bench Press (15-20 sec. rest)
TBD - 275x12x3
BP - 275x12x3
SS2 - Wide Grip Pullups and Squat Jumps (15 sec. rest)
WGP - 12x3
SJ - 12x3
SS3 - Dumbbell External Rotations and Lying DB Triceps Extensions (60 sec. rest)
DER - 30x2x8
LDTE - 30x2x12
1/27
Started full bore on my diet today - low carb, high protein, high fat, except for during the peri workout period. If I lose fat this week, I’ll continue having the plazma around my workout; if I don’t, I am going to cut it out for the time being. My pec feels like it has healed up entirely, so I am returning to touch-and-go bench press work. The only lingering pain is in my upper bicep tendion…
Close Grip Bench Press - 2-3 minutes rest
295x5
305x4
315x3
325x2
335x1
SS- Dips and Wide Grip Pull-Ups - 15 seconds rest
Dips - 15x3 (45 total reps)
WGP - 10x3, 5x2 (40 total reps)
Circuit - Lunges, Dumbbell Shrugs, and Dumbbell External Rotations - 45 sec. rest
Lunges - 30x2x12
DS - 80x2x12 per arm
DER - 30x2x8 per arm
1/31
Hard workout today. I am focusing on losing weight, so I am still trying to decide what kind of training program best facilitates that goal. I am not interested in returning to German Body Comp again, nor do I have any desire to continue with the Ultra Set Method. Thibs has said over and over to focus on diet for fat loss, adding more and more forms of activity (increased frequency, cardio, HIIT) and other dietary tricks (lowering calories, cheat days, etc.) only when fat loss stalls. I need to put together a plan that will support that, so I am going to focus on using strength training for one purpose - maintenance/gain of muscle and strength. No more wasted time with weights in the 60-70% range.
So I added in 5x5 training again, as I have never actually stalled on it before. I am just going to keep increasing reps and weight until I hit a wall. And I know the squat weights are pathetic, but in fairness, I don’t have the upper back flexibility to really even hold the bar, plus I am trying to start slow.
SS1 - Bench Press and Squats (2 minutes rest)
BP - 315x1x5, 4x4 (21 total reps)
SQ - 135x5x6
Omni-grip Pull-Ups (Wide Grip x Failure, rest 10 sec., then neutral, then supinated; 2 minutes rest)
OGP - 10-2-1
6-1-1
6-1-1 = 29 total reps
Circuit - Barbell Shrugs, Barbell Curl 21’s, and Dumbbell External Rotations (45 sec. rest)
BS - 225x2x10
BC - 95x2x21s
DER - 30x2x8
2/4
A few days with regular doses of magnesium and I am sleeping better and feeling better all around. My workout today was much better than last week’s as well; the 5/4/3/2/1 build was significantly easier. Slowly building back up while hopefully losing weight…
Close Grip Bench (3 minutes rest for work sets)
135x2x5
185x2x4
225x6 w/ 40X tempo (eccentrics for mTor activation)
255x3
275x2
300x5
310x4
320x3
330x2
340x1
Superset - Dips and Wide Grip Pull-Ups (60 sec. rest)
Dips - 2x10, 2x7, 1x6 (40 total reps)
WGP - 1x8, 1x7, 3x4 (27 total reps)
Dumbbell External Rotations - 30x2x8 per arm
2/7
Another great workout today - I’ve been taking magnesium every day, and consequently I am sleeping way better and recovering so much faster. Definitely an improvement today…
Supps before workout - 2x B complex and 1 caffeine pill
Bench - 315x5x5 w/4 minutes rest ( 4 reps)
Omni-Grip Chins w/ 2 minutes rest (Wide grip, neutral grip, reverse grip)
10-1-1 = 12 reps
7-1-1 = 9 reps
7-1-1 = 9 reps = 30 total reps
Circuit - Dumbbell External Rotations, Barbell Curls, and Rope Triceps Extension 21s
DER - 32.5x2x8
BC - 115x2 rest pause sets (5-2-1, 6-1-1)
RE - 57.5x1, 62.5x1
Goblet Carries - 60 lb. x 2 sets x 1 minutes w/ 1 minute rest
2/10
Still going strong - the magnesium is really helping me sleep better and recover faster. I am still tired much of the time, however; I need to lose more weight so that I can sleep better again. Also, I am considering having a sleep study done so that I can purchase one of those mouth guards that keeps the jaw forward as means of treating my sleep apnea. In any case, the workout was solid.
Close Grip Bench (3-3.5 minutes rest for work sets)
135x3x5
185x2x4
225x2x3
275x2x2
305x5
315x4
325x3
335x2
345x1
Superset - Dips and Wide Grip Pull-Ups (60 sec. rest)
Dips - 3x10, 2x8 = 46 total reps
WGP - 1x9, 1x7, 1x6, 2x4 = 30 total reps
Circuit - Dumbbell Lunges, Barbell Shrugs, and Dumbbell External Rotations
DL - 25x3x12
BS - 225x3x10-12
ER - 32.5x3x8
Conditioning - Goblet Carries - 60 lb. x 3 sets x 1 minute w/ 1 minute rest
1/14
Another solid workout - my bench continues to rise and my technique is improving again. Still feeling a lot of tension in my bicep tendons - I really need to balance my pressing work with more horizontal pulling - but I am definitely feeling significantly stronger. My weight hasn’t changed significantly, but my measurements are: I’ve lost an inch around my waist.
Bench Press - 4 minutes between work sets
135x3x5
185x2x4
225x2x3
275x2
315x2
320x5x5
Omni-Grip Pull-Ups (2 minutes rest between sets, 10 sec. between micro–sets)
11-2-1 = 14 reps
7-2-1 = 10 reps
6-1-1 = 8 reps = 32 total reps
Circuit - Barbell Curls (Rest pause), Rope Extensions (21s), and Dumbbell External Rotations
BC - 115x7-1-1, 5-1-1 = 16 total reps
RE - 57.5x2 rounds
DR - 32.5x2x8
2/18
Close Grip Bench (3 minutes rest between work sets)
135x3x5
185x2x4
225x2x3
275x2
310x5
320x4
325x3
335x2
345x1
Superset - Dips and Pull-Ups (60 sec. rest; lowered the total volume today by 40%, as I was very tired)
Dips - 3x10
Pl - 8, 6, 6 = 20 total reps
Dumbbell External Rotations - 35x2x6
2/21
Best performance ever on the 5x5 Bench Press. Very, very happy with it.
Bench (4 minutes rest between work sets)
135x3x5
185x2x4
225x2x3
255x3
275x3
315x2
325x5x5 (PR)
Omni-Grip Pull-Ups (Wide-Neutral-Reverse; 2 minutes rest, 10 sec. between micro-sts)
11-1-1 = 13
8-1-1 = 10
6-1-1 = 8 = 31 total reps
Circuit - Rope Extension 21s, Neutral Grip Chin Negatives, and Dumbbell External Rotations
RE - 57.5x2
NGC - 2x4x6 sec. descents
DER - 35x2x8
Goblet Carries - 65 lb.x3 x 1 minute walks, 1 minute rest
2/24
Close Grip Bench (3-4 minutes rest between work sets)
135x3x5
185x3x4
225x3x3
275x3
310x5
320x4
330x3
340x2
350x1
Neutral Grip Pull-Up Rep Ladders (30 sec. rest)
1-5 = 15 reps
1-3 3 = 9 reps
1-3x2 = 12 reps = 36 total reps
Circuit - Dumbbell External Rotations, Dumbbell Shrugs (w/ 2 sec. hold), and Dips
DER - 35x1x8, 2x6
DS - 80x2x12, 1x8
Dips - 3x10
Overhead Carries - 45 lb. plate x 2 x 60 yards