Punch in punch out kinda day. Been grinding at my 9-5 (8-530 with 20min paid & 20min unpaid fo that overtime) and pushing myself at the gym recently. Today caught up to me some. Still got some work in.
Dislocates, squats n holds, pushups and scap depressions
95 lb rows & 55lb incline presses. Warm
95 goblets/65lb inclines/110lb rows
20/10/15
20/10/15 knew after first set of 20 I didn’t have it today
Pullups/dips/abwheel
10/10/12
Done. Sitting at 3000cal right now have some rib roast & veggies to reheat. In my mind the mirror says I’m a little softer & a little bigger. Weigh in maybe Sunday, maybe not
95lb goblets
6,20,20,20(holy moly the pump),10 30sec,5 wanted 5x20 but I still got 87 total reps if I count the initial ‘clean’ to get the weight up lol
Ohp from rack
Bar
75
95 x 5
105
115 x1
95 x 5x5 supasetted in sets of 10 pullups to chest various grips
Band dislocates/ab wheel x 2sets ea.
Scale said 192 before working out today & I had a shit ton of carbs in me. Today was:
3eggs & a slice of Dave’s powerseed w/cream cheese
2 egg & cheese on toasted rye bagel w/hotsauce sammiches from deli.
1 small orange
2 cheeseburgers & 10 nuggets & small fry & small soda from BK
[LIFTED]
Ronnie Coleman mass gainer shake (~700cal)
Waiting on grill now for small ribeye w/ rice & broccoli.
Appx 4k calories.
Stepped on the scale today after 2300cal & before lifting. 189lb. LeSigh… I think that before I was counting cals, I was consuming ~3-3500/day while awake then binging on peanut butter & milk at night. I may have to step up to 4k/day if there are gains to be made. I work 9hr days in a body shop so I’m on my feet & messing under cars & with parts & sanding shit all day. Nothing too strenuous but it adds up.
Pump/deload type stuff
Warmups
85 lb goblets x 10 then 5x20 2-3min rests
Ohp from floor
Bar
75
95 x5
105 x8 8th was a slooooowww grind but I rarely grind out reps so went for it today
95 x 3x5 reps 1-2 min rests
Wow exes doing spiteful shit is a new one for me & it’s like rubbing salt in a wound that they themselves had a hand in gouging. Fuuuuu.
However…
Genetics + hard work + t-nation + tinder = ummm positive reinforcement hahaha
Got to the gym today & counter lady says my ex stopped in to try to get the $73 she paid on my gym membership back. Not my problem lady. The agreement was between you & the cardholder & I paid her for that. We’ll see but I may have a barbell, loadable dumbbells &/or a sandbag or bench in my future. Gym costs me ~3.50/trip plus the membership. If I’m paying a double annual fee, fukk them.
Anyway I had a crusher of a workout after
Warmups n stuff
Squats
Bar
95
135 x5
Supaset
185 squat/65 incline DB presses/ bw pullups to chest
Fun fact, the bios talking about “noo hookups/FWB” &/or “No I won’t fuck you” are the girls that are quickest to get into the “…are you good at giving orgasms…” “…need a Dom to hold me down & give it to me…” (both actual chats with matches) talk.
Bio is full of pirate sexual references - raise me mast, blow the man down, booty raids, dinghy rides, etc…
Lead pic similar to my avatar. Deleted actual pic because Google image search is a thing. Sales is about not blowing deals as much as it’s about closing deals
Have the pic of my dogs that I posted & the pic I posted of my ass eating my underwear from here. 10 matches the first day, 4 since. No hookups but talking to a few hotties now.
Ok updates when there are updates. Maybe the weekend, over 35 & working & all
Warmups
lb Goblets 15,15,20
Incline 60s/row 130
12/8
12/8
11/0
Done. Missed my cals both weekend days. On it today though.
Been talking to a squat chick from tinder. THOSE THIGHS. Magic 8ball says all signs point to yes. She is so too young to get that reference I think
Warmups. Doing hangs & holds & whatever still but also doing some work towards a front lever. It would be nice to have the thicc legs & be able to hold one cleanly
Squattin’
Bar
95
135
185 x5
225 x3
245
255
265 x1
225 x7x3reps short (60-90sec) rests. Failed 3rd rep 8th set. Cleaned the 135 & reracked 225 & took longer rests.
225 x3x3
Ohp warmup
Pullups/95ohp from rack
11/9
11/8
11/8
10/7push8
Dips x I dunno 3 sets? Tried to slooooowww the negative & stay tight & get my chest as close to parallel with the floor as I could then do the concentric controlled & explosive & with my chest mostly. Didn’t count reps, stopped when I felt weak.
I’ll get to 3800 today. I’m a small mass gainer & a big ass scoop of peanut butter away
Sure I’d switch for a little while but I love being lean! Stepped on today (I know, not empty weight) before lifting. 188lb. I think 3800 is close to maintenance for me at this “wake up 185-87” weight.
Warmups
100lb goblets/100lb DB rows/65lb DB incline presses
10/20/10
10/15/10
10/15/8
10/15/7fail8
10/0/12 with the 60s
Done. I like this workout. Caught this sunset on the ride home
Incline DBs x10
Pullups x13
(In rack)
Squat 185 x5
DB’s x 10
Pullups x13
Squat 205 x5
DB’s x8 ass lifted a little to get 9th
Pullups x13
Squat 225 x5
(45-60sec rest all rest of squats)
2,2,3,2 felt wildly amped up for the set I did 3 in. Probably could have done 5+. Last set felt heavy.
On a little kinda deload thing. Took 2 days off & low volume today, probably taking another 2 days off after today. Makes 1 session of low volume in 5 days. If you are following along, you’ll see no deadlifts in last few weeks. Tweaked my back last deadlift day so took a month or so off & added back the higher rep goblets. Back on deadlifts after this deload. Maybe I find a way to keep the goblets in, I like doing them & they have a positive effect on my physique & mental toughness.
Warmups
lb goblets/130 db row/65 incline DB’s
20/7straight then had to drop & grab the weight to get 10total/10
20/15(100lb)/10
15/0/9
All done. Punch in punch out
188lb post workout underfed under carb’d, sucked down a bunch of water, just took (left?) a lil pee. Been off my calories game a little this week, honestly I get burnt out chasing those calories every day & money has been TIGHT for the last 6wks & will be for another 2-3. I’ll go back on a force-feed when I’m paid. Till then, it’s cut for the beach. Between eating 3-3500cal & goblets/abwheel, my bottom abs are coming in nicely.
Clean (press/push press)
Bar (5)
95 (5)
115 (3)
135 x 1(1 push)
145 x 3 (1 push)
155 x 3
165
175 x1
185 x miss
Edit: After the miss immediately stripped down to 155 for a clean (felt like I was throwing the bar thru the roof lol) & failed on 2 push press attempts with that 155
Ohp from floor
115 x 5x5, 6th set pushed to 7reps
Supasetted pullups with a 25 plate on a chain. Maybe my new favorite exercise. Way more natural feeling than holding a DB with my feet. DB would feel better if I was shorter or the pullup bar was higher.
2x8 pullups
2x8 chins
1x8 pullups
Dips
12,12,10
Seated db curls
15,10,10
Cute girl came thru so I wasn’t done yet lol.
Split squatt’n
25lb DB’s x 3x15
lb Goblets 15,15,20
punch out 
