21 April 2022
Reset my spreadsheet
Squat
185 x 5
210 x 5
245 x 10
Bench
110 x 5
125 x 5
145 x 10
One arm seated cable row
60? lbs x 10 x 3 (actually can’t remember the weight here lol)
23 April 2022
Sumo
225 x 5
255 x 5
290 x 10
OHP
80 x 5
90 x 5
105 x 9
Cable rear delt flyes
100 x 10 x 3
Face pulls 42.5 x 10 x 3
Cable lateral raise 10 x 10 x 3
Nice squat!
Now to rebuild a bigger base for a higher peak next time!
Thanks flats!
23 April 2022
Sumo
225 x 5
255 x 5
290 x 10
OHP
80 x 5
90 x 5
105 x 9
Cable rear delt flyes 100 x 10 x 3
Facepulls 42.5 x 10 x 3
Cable lateral raise 10 x 10 x 3
27 April 2022
Squat
200 x 3
225 x 3
255 x 10 (highest e1RM!!)
Bench
120 x 3
135 x 3
150 x 8
135 x 5 x 3
DB row 70 x 8 x 3
02 May 2022
Sumo
225 x 3
275 x 3
315 x 8
OHP
85 x 3
100 x 3
110 x 2 (let the bar drift too forward, almost passed out lol)
110 x 8 (that’s better)
85 x 5 x 3
Rear delt flyes 100 lbs x 10 x 3
Side laterals 30 lbs x 10 x 3
Face pulls 42.5 x 10 x 3
05 May 2022
Squat
210 x 5
240 x 3
275 x 6
Bench
125 x 5
140 x 3
160 x 6
135 x 5 x 3
DB row 70 lbs x 10 x 3
Face pulls 42.5 x 10 x 3
10 May 2022
Sumo
255 x 5
290 x 3
325 x 5 (disappointed with this one)
365 x 1 (so went crazy and did another one)
OHP
90 x 5
105 x 3
115 x 6
Rear delt flyes
100 lbs x 10 x 4
Lateral raises
30 lbs x 10 x 3
11 May 2022
Squat
190 x 5
220 x 5
250 x 10
Bench
115 x 5
130 x 5
145 x 9 (failed the 10th, not sure what happened)
DB rows 70 lbs x 10 x 3
Dips + 10 lbs x 10 x 3
Unilateral cable rows 42.5 x 10 x 3
16 May 2022
Sumo
230 x 5
265 x 5
300 x 9
OHP
85 x 5
95 x 5
105 x 10 (misloaded, supposedly 110)
Rear delt flyes 105 x 10 x 3
Side laterals 30 lbs x 10 x 3
18 May 2022
Squat
205 x 3
235 x 3
265 x 10 (highest e1RM!)
Bench
120 x 3
140 x 3
155 x 7 (failed the 8th. poverty bench…)
DB row
70lbs x 10 x 3
24 May 2022
Sumo
245 x 3
280 x 3
315 x 6
335 x 1
OHP
90 x 3
100 x 3
115 x 8
Cable side laterals aligned at hip
5 lbs x 10 x 3
Rear delt flyes
100 x 10 x 3
DB side laterals
25 x 10 x 4
Copied the cable lateral raise from here
Also, really disappointed with the deadlifts…fatigue really affects me a lot on that lift. 335 looked worse than my last two attempts at 365
26 May 2022
Squat
225 x 5
250 x 3
280 x 6 felt my R leg caving in a little so decided not to push. most likely still had 1 more
Bench
135 x 5
145 x 3
165 x 4 still poverty bench
135 x 5 x 3
Barbell Row
115 x 10 x 3
Okay so the next 4 weeks are gonna be tough. 7am to 7pm x 6 days a week. Thinking about doing 4 x a week but only 1 BB lift a day just to maintain at the very least. Let’s see how it goes
3 June 2022
Sumo
265 x 3
300 x 3
335 x 3
OHP
95 x 3
110 x 3
120 x 5
Cable lateral raise, thumbs inward
10 x 8 x 3
4 June 2022
Squat
195 x 5
225 x 5
255 x 10
Bench
115 x 5
135 x 5
155 x 5
Obviously fatigued
1 week down!
It honestly felt like at least two weeks…i look back at the calendar and realize in horror that it’s only been 7 days lol
You can do this!! It’s great that you’re training at all
#WhyImNotaDoctor 
08 June 2022
Sumo
235 x 5
270 x 5
315 x 8
OHP
85
100 x 5
115 x 7
Cable rear delt flyes
100 lbs x 10 x 3
Cable lateral raise with thumbs inward
10 x 10 x 3
11 June 2022
Squat
210 x 3
240 x 3
275 x 6
Bench
125 x 3
140 x 3
160 x 5
Unilateral cable row 50 x 10 x 3
Cable lateral raise thumbs inward 10 x 10 x3
Lu raises
5 lbs x 10
5 lbs x 10
10 lbs x10
Could have done at least one more rep on squats but just my luck. Stomach was acting up and was farting LOL
Trying to get more shoulder frequency too
15 June 2022
Sumo
255 x 3
290 x 3
325 x 6
Shoulder Press
95 x 3
105 x 3
120 x 5 (my friend actually misloaded the 2.5 lbs on the right. He put a 5 lb plate. no wonder it felt so lopsided lol)
Cable lateral with thumbs inward
10 lbs x 10 x 4
Cable rear delt flyes
100 lbs x 10 x 3
18 June 2022
Squat
225 x 5
255 x 3
285 x 5
Bench
135 x 5
150 x 3
170 x 3 (spotter spotted the 4th rep a bit ugh. Not sure if i could have grinded it out but at least i didn’t die)