13 June 2021
Squats 95 lbs (LOL)
5, 5, 5, 5, 12
Single leg leg press
Pull ups
5, 5, 5
RDLs 95 lbs
5, 5, 5
Lat pull downs
Seated cable rows
Single arm rows
Bench press 95 lbs
5, 5, 5, 5, 5
Incline DB press
Everything felt freakin heavy, stiff, and tight. But I’m definitely glad to be back
And did I mention everything felt freakin heavy???
Also… adjusting to freedom units is hard
Its almost scary when its a weight you’ve tossed around before and know it, but when you grab the bar to move it there’s like fresh new pain.
The strength comes right back though.
I honestly felt like my left hamstring was gonna get pulled or something. I was a bit worried about that. Definitely feel it today. Upper body didn’t take much of a beating though
28 June 2021
Squat 155 lbs 5 x 4 sets
OHP
Pull ups
Side laterals
Hip huggers
1 armed rows
Back raises
Hey, welcome back! Was wondering what had happened to you . . . 
Just got overwhelmed with work. Started on night shifts and have been coming in for 12 hours x 6 days. This session I did actually straight from coming from work lol
2 July 2021
Squat
185 x 5 x 1
155 x 5 x 3
Pull ups 6, 6, 5
Bench 95 x 8 x 3
single arm cable rows
Lat pull downs
Sumo (just for fun)
Glad to see technique didn’t go to shit. Not perfect, but happy it didn’t change much after a year of not lifting
Back in the gym!
4 July 2021
Squat
205 x 3 (yeah, got greedy)
155 x 8 x 2
OHP
Side laterals
Hip huggers
Face pulls
One armed cable rows
Back raises
11 July 2021
Squat
115 x 5
135 x 5
155 x 3
195 x 5
205 x 3
Bench
95 x 10, 10, 8
Single arm cable rows
35 x 10, 10, 10
Dips
5, 3, 3
Hammer SS regular curls
15 lbs x 10 + 10 lbs x 10, 2 sets
12 July 2021
Squat
135 x 8
155 x 8
175 x 8
OHP
65 lbs x 5
95 x 0 (crap)
65 lbs x 5
65 lbs x 5
Side laterals
15 lbs x 10 + 5 lbs x 10
15 lbs x 10 + 5 lbs x 10
15 lbs x 10 + 10 lbs x 10
15 lbs x 10 + 10 lbs x 10
Face Pulls
30 x 10 + 20 x 10
30 x 10 + 20 x 10
30 x 10 + 20 x 10
Gotta stop thinking that I can still lift x amount of pounds. Humbling to have to remind myself that those numbers were one and a half years ago, not now. It sucks, but it is what it is. I should know better.
Hey you’re lifting again whang, cool.
I try my best! Work currently is 12 hours x 6 days a night, so getting the second session in after work is kinda hard
18 July 2021
Squat
155 x 5
185 x 5
205 x 5 (comeback PR)
20 July 2021
Squat
155 x 5
185 x 5
205 x 5
225 x 1 (comeback PR. Really bad form lol)
Bench 105 x 5 x 3
Cable rows 50 lbs x 8 x 3
Lat pull downs 42.5 x 8 x 3
Hammer ss Regular culrs
24 July 2021
Squat
185 x 5
205 x 3
225 x 3
245 x 2
Felt well rested so got greedy. Went for 245. Squat morning for sure, but nice to know strength is coming back
Deadlift
185 x 5
205 x 3
OHP 65 lbs 8 x 3 sets
Side laterals
15 x 10 + 10 x 10, 3 sets
Face pulls
30 lbs x 10 + 20 lbs x 10
My man! Your doing good.
Not as good as you, good sir!
I think we’re on different sides of the arc. You’re on the upside to left.
I’m way over to the right by about 20 some years. We all know what that means. 
28 July 2021
Squat
155 x 5
185 x 5
205 x 3
225 x 5
Form probs looked like shit, but whatever, got back to previous TM woohoo
Pull ups 6, 5, 5
Bench 95 lbs
8, 8, 5
Single arm cable row 42.5 x 10 x 3
Dips 8, 8, 5
Hammer ss regular curls
15 x 10 + 10 x 10
15 x 10 + 10 x 10
15 x 6 + 10 x 6
3 August 2021
Deadlift
135 x 5
185 x 5
225 x 5
Got cocky on these. I felt my back rounding on the 225
Squat
135 x 5
155 x 5
185 x 5
155 x 5
155 x 5
Focused on speed for this one
DB OHP
30 lbs x 8 x 3 sets
Side laterals
20 lbs x 8 + 15 lbs x 8, 3 sets
Face pulls
30 lbs x 10 + 20 lbs x 10
Back raises
10 lbs plate x 10
25 lbs plate x 10
25 lbs plate x 10
Should have stuck to the 10 lbs plate
Ab wheel
5, 5, 5
I’m contemplating my deadlift… Wondering if i should just stick to sumo. I just feel that my sumo is too quad dominant, and my hamstrings will lag if I do sumo instead of conventional. Thoughts?