08 August 2023
Sumo
315 x 5
355 x 3
390 x 4
7 Likes
10 August 2023
Squat
225 x 5
255 x 5
290 x 8
8 Likes
11 August 2023
Bench
115 x 5
140 x 5
160 x 8
140 x 10
Pull-ups 12, 10, 8
Incline DB 50lbs x 8 x 3
5 Likes
14 August 2023
Sumo
275 x 5
315 x 5
365 x 8
Most likely had 1 more, and possibly a grindy second. Mentally just stopped cause I just wanted to make sure I didn’t fail any rep because deadlifts have been inconsistent lately. Glad to have done this.
5 Likes
15 August 2023
OHP
95 x 5
105 x 5
120 x 8
My lower back cramped really bad on the last rep here. I shouldn’t have pushed it but the meathead kicked in and I just kept pushing and fighting. It was dumb. And great. And campy. I actually thought I injured myself but thankfully walked away from that with no injuries.
Unilateral cable reverse fly 20 lbs x 10 x 4
DB lateral raise 30 lbs x 10 x 3
18 August 2023
Squat
225 x 3
275 x 3
295 x 2
315 x 4 aaand we’re back at 4 reps! Still want 5 but happy I didn’t fail here like last time
Dumbell Bulgarians
20 lbs both hands x 8 x 3
Ok so my suspicions were right. Left side is noticeably weaker, which seems to be a weak point in my squat now. I guess I can’t get away with not doing accessories anymore. Looking back, I should have done these all along cause now I have a lot of catching up to do
6 Likes
19 August 2023
Bench
135 x 3
150 x 3
170 x 6
135 x 13
NG pull ups 12, 8, 8
Cable row 60 lbs x 10 x 3
DB incline 50 lbs x 10 x 3
Concentration curls 25 lbs x 10 x 3
Tricep tendonitis acting up 
4 Likes
21 August 2023
Sumo
295 x 3
340 x 3
380 x 6
Gah platform really limiting me on higher reps because the weight starts to bounce all around and then my foot gotta be on the non-wooden part if it shifts left or right
22 August 2023
OHP
100 x 5
115 x 3
130 x 4
Unilateral cable reverse 25 lbs x 10 x 3
DB laterals 30 x 10 x 3
Seated DB OHP 40 x 10 x 3
5 Likes
25 August 2023
Squat
255 x 3
295 x 2
325 x 1 (scheduled top set for the program but I wanted to PR today instead of a rep max)
345 x 1 (PR!!)
8 Likes
good job!!
1 Like
Nice job on the squat PR
1 Like
28 August 2023
OHP
105 x 3
120 x 3
135 x 2 - Finally! Failed this weight on 3 attempts in the past. Did it for a double on this attempt!
Sumo
315 x 3
365 x 3
405 x 2 - wanted 3, but second moved really slow, so didn’t try going for a third one
In terms of reaching 4/3/2/1, a 225 bench is the only thing left. I’m coming for it.
7 Likes
better start those daily push ups mate.
1 Like
I started for a bit then lost my way
Since I’ve been starting developing tricep tendonitis, a friend who was a PT made a good point though. It’s definitely possible that the left arm is weaker than the right since I lack unilateral push work so the left triceps is getting overworked by trying to keep up with my right side, hence the tendonitis. I’ve started doing DB incline and DB overheads now. Still, won’t hurt to do some push ups at home
1 Like
31 August 2023
Bench
140 x 5
160 x 3
180 x 3 (woah, kinda didn’t expect this since my last max was 185 and I’m coming from night shift)
NG pull ups 10, 8, 8
Incline DB bench 55 lbs x 8, 8, 12
5 Likes
Kinda been thinking a lot about learning power cleans
2 Likes
8 September 2023
Squat
185
245
275 x 10 - I honestly lost count and I didn’t film myself. Haven’t squatted in 2 weeks then I do this dumb shit. Technique was all over the place. Was about to pass out. I’d like to think it was 10 reps lol
DB BGSS 20 lbs x 8 x 2 sets. Really felt my left hammies struggling on this one. Will definitely keep doing this
9 September 2023
Bench
115 x 5
135 x 5
150 x 12 (failed the 13th)
Pull ups 10, 8, 5
Incline DB 60 x 8, 8, 9 (failed the 10th)
Unilateral Cable Row 65 x 10 x 3
Hammer curls 30 lbs x 10, 8, 8 ss with DB laterals 25 lbs x 10, 10, 10
3 Likes
9 September 2023
Bench
115 x 5
135 x 5
150 x 12 (failed the 13th. wanted to grind it out but again, came from night shift…so just aborted it lol)
Pull ups 10, 8, 5
Incline DB 60 x 8, 8, 9
Unilateral Seated cable row 65 x 10 x 3
12 September 2023
OHP
85 x 5
100 x 5
115 x 10
Unilateral reverse cable fly 25 x 10 x 3
DB laterals 30 x 10 x 3
Seated DB press 50 x 8 x 3
5 Likes
14 September 2023
Sumo
275 x 5
315 x 5
345 x 11
DBSS 30 lbs x 8 x 3
15 September
Bench
135 x 5
145 x 5
160 x 8
Pull ups 10, 10, 8
Incline DB 60 lbs x 9, 8,8
So out of curiosity, I actually tried to measure the angle of the incline. And to my horror, it was 20 degrees. But I’d like to think that that was the “correct” 30 degree angle that people say is actually more beneficial for the upper pecs without the deltoids taking over as how i see it on youtube videos. I’m so conflicted now LMAO
Leg drive sleeping on me again… smh
6 Likes
18 September 2023
225 x 3
255 x 3
285 x 6 (should have gotten more but recovery been really shitty)
20 September 2023
275 x 3
325 x 3
365 x 8
21 September 2023
OHP
95 x 3
105 x 3
120 x 8
Unilateral reverse cable fly 25 lbs x 10 x 3
DB laterals 30 lbs x 10 x 4
4 Likes
20 September 2023
Sumo
275 x 3
325 x 3
365 x 8
21 September 2023
OHP
95 x 3
105 x 3
120 x 8
Unilateral cable reverse fly 25 lbs x 10 x 3
DB laterals 30 lbs x 10 x 4
25 September 2023
NG pull ups 14
26 September 2023
Squat
245 x 3
275 x 3
300 x 5
27 September 2023
Bench
135 x 5
150 x 3
170 x 6
Overhand Pull ups 13, 9, 7
Incline DB 60 lbs x 8, 8, 5
DB Rows 75 lbs x 10 x 3
29 September 2023
Sumo
315 x 5
345 x 3
385 x 5
BGSS 35 lbs each hand 8 x 3
5 Likes