Warm
Squatt’n
Bar
135 x5
195 x3
220 x7 rest-pause 4 the last 2 were full on breathing squats
Some bw pullups some fupus
35lb nutsack/185 squat/45lb KB ohp
7/5/12
7(grabbed 45by mistake)/5/10
7/5/10
7/0/0
Done.
More London broil tonight, tomorrow will be fish & the beeeeeech! 
Took an extra day to recover from the sun at the beach! Got in a few rounds of pullups & dips while I was down there.
Warm
Clean & (push press)
95 x 1 (5strict)
115 x 3 (1strict)
135
145
155 x 3 (1push)
145 x 3(1) x 3sets
Ohp
105 x 5
110 x 7fail8push8
90sec
100 x 9
60sec
95 x 7
All done, busy week.
Amazing weekend. Mind = BLOWN 
Shore yesterday did:
2 sets pullups x 10
2 sets close grip chins x 10
4x10
2hours later
3sets chins 60sec rest x 8reps
Today:
Warm
Bench
Bar
95
125 x 5
145 x 3
165 x10
145 bench/105 goblets/105 rows
10/12/15
10/12/15
10/12/0
Done.
Squatt’n! I may come up with a 2 or 3 day plan to provide more flexibility. I may not & when the weather breaks some I’ll be back on my 3.5 day game. As it is, first squat day in a week & a half & it showed.
Warm
Bar
95
135
175 x 5
205 x 3
225 x 6 rest-pause 3. Last rep stopped maybe a foot out of the hole for what felt like forever. Uuuuuuppp! Happy that my form stayed as tight as it did.
175squat/+35 chins/BW dips
8/8/12
8/8/12
8/8/13
Done. Last 2 workouts very solid with minimal accessory stuff. Should have done ab wheel today but meh. London broil week.
Back to back heatwave weekend days on Long Branch Beach. Ummmmm hidden gem. $7 weekend beach daily tags vs$10-11 for other North Jersey beaches. Weaker breaks (had that nice offshore wind today & they were still kinda meh) but not at all crowded & free parking less than a block from the boardwalk found easily at 11am on a nice Saturday in July. At the popular beaches you are 5+ blocks away to find free parking by 11am.
Anyway yes, I do still lift.
Warm
Clean/(push)press
115 x3/1
135
155 x3/(1push)
175 x1/(push fail), 1/0
155 x3/(1)
135 x5/(1)
Ohp from floor
105 x 5 <— more than a warmup, too much
115 x 4fail5push8 60sec
115 x 1 60sec
115 x 2
12pullups meh not feeling them today
Deads! Cause why not?
225
275
315 x 1,1,1 held the last rep like it was baby weight. Maybe a minute, I didn’t count. Maybe going to do these more? Cleans one week, deads the next? I miss these.
EDIT - Forgot about my curls, Brah!
Barbell curls focused on form. I have a tendency to shrug my left (weaker) side & didn’t do that today
Bar x20
65 x10
75 x6drop
65 x8drop
Bar x21
Done.
22oz sirloin, 1.5-2cups cooked rice & 8oz broccoli, before, bout to make the same thing with a bigger steak now. Cut is over, I’m tan & lean lol. Going to be packing fish sandwiches for work for a few weeks. Side note, hair skin & nails look amazing after eating lots of sardines for the last 4-6weeks.
Confession - day after curls I cut off my sleeves at 9am at work.
Ok I’m in run around mode this summer.
Warm
Bench
Bar
95
135
150 x 5
170 x9
Squat
Bar
95
135
175
205
225 x 5
225 x 1 then a rep where I needed to reset my feet for balance. I’m glad I didn’t hurt myself.
185 x 12 rest pause 5
Worked in a warmup set & an 18rep max neutral pullups
Worked in 65 lb inclines 5,10,9
Done.
Thursday was Asbury Park & a few sets of pullups & dips for that pump. Friday was Ortley beach & no pullups or dips. Both days got in a few miles of walking & at least an hour per day swimming in the surf.
Friday night into Sunday morning I upped my bootleg cockpill dose & boosted my testosterone bout 10-12times.
Ok lifted today.
Warm
Clean/push press
135 x3/3
155 x3/1
175 x1/0
185 x1/0 cleanclean
155 clean only 3x3 push pressed the last rep
Ohp
105 x9push15 60sec rest
105 x5 5th was a griiind 60sec
105 x4push9
Rows/feet way up pushups/ab wheel
10/25/10
15/20/0
Maybe strained my back on either abwheel or the pushups. Core strength way down after the barbell work. Very happy with how quickly 185 came up. 188lb post workout weight.
Steak & rice.
Fukkin hot!
Warm
Bench
Bar
95
135 x5
155 x3
175 x7 had my ass off to get 7th 60sec rest
155 x8? 30sec
135 x8?
Squatt’n
Bar x 10
95
135
175 x5
195
215 x3
225
245 x1 stopped on the way up
225 x3 60sec
225 x2 60sec
225 xfelt too heavy, shut it down
Bench is up a little, squat is down a good bit. I believe how I look & perform is relative to what I did in/out the gym 6-2 weeks ago. I’ve been slacking. Bout to get on a plan.
Days after lifting I get 2 egg cheese & hot sauce on toasted bagel sandwiches, otherwise just one generally. They were out of the rye bagels I usually get & they forgot to toast these but still tasty. 1 on an everything & the other on a fire bagel which is baked with cheese & hot sauce in the dough. 11am “lunch”. Breakfast is almost always 4jumbo eggs, toasted Dave’s powerseed slice & glob of cream cheese.
Oh, I worked in weighted pullups with squats yesterday. Worked up to 55 for 3? 5? All sub max stuff.
Wow it was 2years ago I tried & failed to return to Cali. Time flies. That Oregon eclipse tho.
Ok warm
Clean/push press
135 x 5/3
155 x 3/1 x 5sets
25lb plate each hand split squats/65lb bb curls
20/15
15/15
No. Holy leg pump
Grill is lit, big London broil is seasoned.
Edit - strength breakthrough today! Ummmm grab cleans tight like a deadlift not with a false grip? Probably added 20-30lb to my 1rm judging by how sets of 3 with 155 went. Felt like baby weight for first 13 of 15 reps
Long weekend. North Jersey to essentially Rutland Vermont requires more than one night to turn around & drive back. Between the stress & eating less I’m down 4lb at 185 today.
Warm
Clean/press
95 x 1/5
135 x 3/3push (3cleans, after last clean 3 presses)
165 x 3/0
185 x1
195 x miss. So much for my hypothetical 1rm gainz lol.
135 x 3/3(clean,press,down x3)
3-4 min rest
Squatt’n
135
175
195 x5 3+min rest
215 x9. First 2 descended too quick, didn’t respect the weight, lucky I didn’t bury myself. Reps 3-7 strong & smooth. Last 2 breathing reps, last one slight ass up outta hole. Could have ground out 3-4 more with shit form.
Bw chins x10
185 squat x 10 unbroken, last 2 whimpering
+25 chins x6
+45 chins x9+ the perfectionist in me won’t allow me to call that last rep good. The lifter in me calls that rep the best of the day. Had me on the floor for a minute or 2 & sitting on a bench for 4-5more. I don’t usually sit during sessions unless I’m doing bench or machines or right after hirep goblets or split squats
End. More London broil today but I gotta tighten up my diet on off days. Especially true considering I’m doing more of a 1 on/2 off lifting schedule.
Spring Lake beach yesterday. Nice waves, not crowded but little eye candy & $10 to get on even on a weekday. I only go there maybe once per year. Nice break (no pun)
Warm
Bench
Bar x10
95
135
150 x5
170 x10
110 goblet/110 row/145 bench
15/12/10
12/12/10
15/15/10
All done. 7k calories last 2 days, weighed 189 today. Steak rice & broccoli.
Summertime & the living’s easy.
Warm
Clean/press
95/5
135/1 with just a lil butt hinge, no leg drive. Surprised myself here
155 x 3/1(push press the last rep) x3sets
155 x 3/0 x2sets
Less than 90sec rest on the 155 sets
Rested ~2-3 min after
135 x I dunno? 8? 10? Kinda repped out. Push pressed the last one
Strict 95 lb ohp from floor/pullups to chest
10/12
10/12
7push10/12 (chins)
2x25lb plates split squatt’n/dipp’n
15/15
15/noooo holy leg pump. Today may have been the worst (best?) ever. Thoughts of possible injury lasted 10min after, crippling pump lasted 20+min. Felt fine an hour later lol.
Thicc Porterhouse & a mountain of rice over 8oz broccoli for dinner
Dog days.
Warm
Squatt’n
Bar
95
135
165
185 x10
225 x 3x3
185 x3
Got some kind of tendinitis in my ankle after split squats last session & it acted up again after the last set of 225. Was going to do a breathing set (15?) with the 185 but called it after I had pain during reps. Not trying to tear an achillies or something with no insurance & a labor job.
Neutral pullups on a bar I can touch my chest to supasetted with dips supasetted with ab wheel.
10/10/10
+25 for pullups & dips
10/8/12
8/8/12
8/7/12
Weight got a little in front of me first rep last set.
Fin. 25oz Angus porterhaus soaking in the salt pepper & spices waiting on the coals to get red. Weighed 185 slightly underfed slightly dehydrated pre workout.
Chicken nuggets, red velvet cake muffin, 1.5 scoops of pre-work out. Let’s get it.
Warm.
Clean/press
95 x 1/5
115 x1/3
135 x 1/(push press from here out) 1
155 x 1/1
165 x 1/1
175 x ugly/didn’t try to press
155 x 1/1 x ~12 sets ~60sec rests
135 x 5 6th was ugly no presses
45sec rest
135 x1/4pushes
Dips/ s.squats w/25s
15/15
15/15
12/0
Empty bar curls 3x20 sub 60sec rests for that pump.
Chicken leg quarters broccoli & rice. Weighed 192 full of water & a little food pre workout
Still on my own “don’t get markedly stronger, but look good for the beach” program. Tan af.
Warm
Bench
Bar x8
95
135 x5
155 x3
175 x6 rest pause 3 drop
155 x 7?
110 goblet/110 row/155 bench
10/12/8
12/15/8
0/15/8
Small (16oz) rib steak and lots of carbs. Arms feeling jacked up from curls the other day.
Another testosterone boosting weekend!
Warm
Squatt’n
Bar
95
135 x6
175 x8
195 x3
225 x1
245 x3,3,3drop
225 x3drop
195 x5drop
155 x10
Fuuuuuu. My lungs lol
Pullups/dips/ab wheel
5/5/15
+25 pullups/dips
8/9/15
9/9/0
8/7/0
Fin. 2 small strip steaks soaking it all in at the moment.
Summer is winding down. Hit LBI up today. Bit of a ride but the sand is so nice on the island. Maybe the first of the "south jersey’ beaches? Central jersey along with seaside/island beach? I dunno, sun is slightly stronger there.
I was literally in the neighborhood of my gym so I stopped in. Off-the-street guy today haha.
Warm
Clean/push press
135 x3/1
155 x1/1
165 x1/1
145 x5/1 x3sets
Done. Bodybuildin’ chicken tonight.
Squatt’n
Warm
Bar
95
135 x10
185 x5
205 x3
225 x5x3sets 60-90sec rests
60sec
185 x10
90sec
185 x10
Neutral pullups/dips
12/15
10/12
10(close grip chins)/10
Grill lit for chicken. Arms pumped so hard they hurt leaving the gym. Haven’t gotten that from pullups in a while, haven’t done close grip chins in a while either. 190 pre-work out & hungry.
Punch in punch out. Felt under-recovered from squats. Seemed like my upper abs/serattus/rib muscles (ugh hate to say it but “core”) were quick to fatigue & bracing hard had less of an effect. Possibly under-recovered due to lower quality sleep, less total calories & less protein in last few days.
Warm
Clean/push
115 x3/3(strict)
135 x3/1
155 x1/1
165 x1/fail. Weight got out ahead of me some. Felt out of the groove with all my barbell presses today
Strict press
105 x8,6
Db row/incline 60lb db press
90 x10/10
120 x10/10
120 x10/10
120 x10/0
Done. London broil rice & broccoli. Felt weak & fatigued today. Taking 2 days off I think. More eggs, more dead animal
