Leave this right here
Warm
Bench
Bar
95
135 x5
155 x3
165 x10?11? I forget. Felt strong doing these.
155 bench/100lb DB row/100lb goblet
5/15/15
5/15/15
5/15/15
(edit) 135bench x18
Curls/triceps/curls/triceps/curls
Lateral raises 2x10 w/drop why not lol.
Steak tonight, happy New year’s all 
Congratulations! It’s awesome moving the 50 weight on the scale. You gained Twenty+ pounds of muscles in your late 30s? Great work!
Happy new year mate. Hope 2020 is a ripper.
Nice stuff. Being a short dude, if I ever weigh 200 pounds I’ll need an intervention. I don’t seem to be able to really build muscle that way. Maybe I need to consider an all donut and steak diet.
@FlatsFarmer total as of now is 47.5lb of bodyweight. I’d bet no more than 15lb is fat. Granted I was underfed & I am kind of tall so…
@simo74 Right on bud thank you & same to you 
@Cyrrex My intervention came when I was 154.5lb hahaha.
New year same exercises. Cool to see new faces in the gym, I like seeing people get their noob gains, however gym-awkward they appear.
Warm
Ohp
Bar
95 x 5
Clean/push press
135
155 x3/1
Clean only
165 x3x5sets
Push press
145 x 5,6 held the 6th overhead for ~3sec felt like forever
Pullup/dip
10/12
10/12
10/12
9/10
Done. No weigh in, bout to make a porterhouse.
I also like seeing all the noobs. I guess I like people watching in general. Fun trying to guess how many of them will actually stick around (hint: not many).
Yeah the fact that the college fit chicks are out putting in work on winter break is nice too. Worked in today with a hottie doing a giant set of: standing db ohp/back squat/assisted pullups (sets of 10w/a light band O.o)/handwalk-yoga pushup things. Honestly I was checking out her shoulder mobility on the squats more than anything else lol
Warm
Ohp
Bar x10
95 x5
105 x3
115 x6drop
95 x6fail7
10pullups
45lb KB one arm ohp/+45lb pullups
10/7
10/7
11/7
12/7 fuuuuuu. Hard work
Preacher curls/pec deck/35s split squatt’n
x 1 warmup set
x 1 pump set
x 1 set to whimpering failure
Gym replaced the cable & greased the pulleys for preacher curls & I almost smacked myself in the face with my start weight. Smooth.
198 pre lifting bout to do a couple small strip steaks. For what it’s worth, I walk ~2miles with the dog daily & 5days or so per week we hustle up a ~100’ hill. Never do hard conditioning & it showed during today’s hard superset.
Up go the TM’s
Warm
Squatt’n
Bar x10
95
135
175 x5
200 x11 had many more ugly reps in the tank but I started to lean a bit on the last 2 so shut it down.
175 x 5x5or6 sets last rep paused, all reps driving hard for bar acceleration.
Pullups/dips
+25 pullups/dips
+25 pullups dips
Pullups/dips
Very underfed & underwatered 196lb afterpeeing after lifting. Fought with a migraine last night & only got 5 hrs sleep. Slept like a log afterwards but doubt it was a net win for recovery. Chicken rice & broccoli soon come.
Among the many reasons to pay close attention to the hot college-aged chicks is that some of them legitimately demonstrate excellent technique on the major lifts. There are a lot of pretty skilled lifters at the public gym I work out in, but if I had to identify the ones with the best forms for any given significant lift…I think they would all be girls. I think it is because they truly check their egos and focus on doing things right in a way men rarely do.
Yeah for sure. I was witness to great form on a few sets of cable lat press/pull/arc downs today 
Warm
Bench
Bar
95
135
145 x5
160 x 12maybe 13
Going to start to check the previous rep pr’s before my sessions. 12 was last cycle with this weight so if I knew that I’d have definitely remembered my top set.
145 bench/105 goblets
5/15
5/15
5/15
T-bar angled handles upper back kinda
35
60x8
85 x 3x8reps
60sec
60lb x12
Biceps/triceps (form watching on the seated overhead tricep machine)
3sets pushed pretty hard
Light on food before the gym but had a donut on the ride over. 196 post lifting. Felt strong today.
Cleanliness is next to godliness
Warm
OHP
Bar x10
95 x 5
Clean/ push press
135
155 x3/1
Cleanin’ up
170 x3x3
Push pressin’
145 x 6, 6
12 pullups
Standing one arm KB OHP/+45 narrowish neutral chins
15(13left)/8
13(12 +1push left)/8
12(11fail12 left)/6fail7 dropped to BW 6 reps
RDL
145 x 5x3sets
Pec deck x 3 solid sets
196 at some point, I forget pre or post lifting. Pizza now then salmon & wild rice later.
Fuelled by last night’s food, early AM peanut butter scoopings & a banana on the ride to the gym. Underfed. 198 before lifting with my phone in my pocket.
Warm
OHP
Bar x10
85
95 x5
105 x 9fail10fail10push10 Weak.
85 x 5 x 5or6 sets driving for barspeed
Low incline 50lb DB’s x8,12,10 shoulders & triceps gassed, dare I call them pre-exhausted? Felt my chest working but I usually don’t have a problem with mmc anyway. Anyway
Db curls x for the girls
Split squats w/35’s x 15,10
This is where no food really showed. Out of gas for sure. Going to start counting calories again. Chicken thighs brown rice broccoli blah blah blah
Every reason to stay home & not lift, so of course I lifted. Squat therapy.
Warm
Squatt’n
Bar
95
135 x5
185 x3
210 x 10/6unbroken
175 x5x5or6 sets. Last rep paused on all downsets
Dips/pullups x6 emom x7or8 rounds
Curls/ab wheel/curls/ab wheel/curls
Chicken rice broccoli tonight potroast tomorrow. 198 before lifting
Took two days because taking 3 is lazy. Punched the clock with my 531 hack, then felt the burn with my fluff work lol
Warm (started doing dislocates again, I shouldn’t have dropped them)
Bench’n
Bar x 5 x2sets
95
135
150 x5
165 x10 not a pr, last round w/same weight was 10or11. I dunno about last round but today was maybe only 1-2 breathing reps at the end, however, there would have been some broken ass form IF I could have gotten an 11th rep.
Oh yeah lol
165 x 10…(3s wk)
Rest pause 5 rp 4
135 bench/110 row/110 goblet
5/10/12
5/10/12
5/10/12
5/auto/regulate
Pecdeck x lots of rampy junk volume & a failure set at the end of it all
Curls & triceps brah. FWIW, the juiciest guy in my gym (that trains after ~3 & is not an ifbb 212 Olympia competitor) used the tricep machine before me with 20lb less than I did. I’m gonna get yugee lol.
Weighed in at 195.5 today during the session. I have been waaaay off my eating & sleeping. Partially due to cluster headaches & partially due to mi vida loca. Waiting on potroast now & probably going to do another one in a few days. Beefcake.
Bout sums up today.
Warm
Ohp
Bar
95 x warm
Clean/push
135 x3/1 push was just a little hitch, okaaay strong day…
155 x3/1
Clean only
170 x 3, 3, 3(2 then 1),3
Ugly. I should have dropped the weight & worried about progression another day. I got thru today but I imagine this is how injuries happen. Did the 3x4sets so will try to progress nest week but if it feels like today I’ll do something else.
Push press
145 x 4,5,4 last week was 2x6reps soooo… Weak.
1arm 45lb KB OHP/45 deg chin handles +55lb
6/5
10/5
14right 13+1push left hand/7failbutalmost8
Jack Shit.
196.5 after lifting. Potroast leftovers then chicken leftovers. Really that just means potroast & veggies & a mountain of rice then chicken broccoli & a mountain of rice. Probably cook 3-4lb of Jasmine rice per week.
Edit
Dude, nice pulls. 8 reps with more than a plate is no joke.
Thanks man😀
Warm (shoulder circles, dislocates, pullups handle hangs & moves, body weight squats and third world squat holds)
Ohp
Bar x a bunch
90
100 x5
110 x 8 8th was a grrrriiiinnnnd. Form felt good but that bar moved soooo sloooooowly lol. Rep PR, but it may be a while before I pass this. Took a lot out of myself on the 8th rep.
95 x 3x8reps with that barspeed
Pullups/dips x4 rounds bodyweight
Curls to failure/split squatt’n w/35’s
13/15
11/15
Holy leg pump. Hi rep rearfoot elevated split squats are a strange kind of challenge. Never really close to failing a rep but the pump is so intense. I get genuinely worried for my health after the set then 20min later it’s like I skipped legs lol. Lots of sitting/laying on the floor.
Pizza then chicken n rice. 197 at the gym today. I haven’t been consistient, but when I do count calories it seems like I’m right around 3000. Not the healthiest calories (looking at you donuts) but mostly meat eggs Jasmine rice broccoli organic bread animal fats. 1-2 fast food meals (burgers and chicken sandwiches no fries or soda, no soda like ever) per week with my on the road job.
Here we go, last week before deload.
Warm
Squatt’n
Bar
95
135
175 x5
205 x3
220 x7 probably had a clean 8th but guys decided to strike up a combo like 4-5’ in front of me WHILE I’m in the middle of the set in the rack. Lost focus some & decided better of going for more reps
185 x 5x5 last rep of each set paused
Legs pumped
Incline db
45s x10
60s x10, 10, 9
Chest pumped
Tbar
35
70 x8
95 x7, 8drop
70 x4drop
35 x 6?8?whimpering
Back PUMPED
Standing cable curls/seated triceps cable
Ramp up to 3-4 worksets of each
Maybe pushed triceps too hard, elbow is sore a bit. 200lb during the workout.
I assume you were intending to write “strike up a convo”…and man, some people are so irritatingly oblivious sometimes. I have more than once had to wait on a set of squats or declines heavy enough to kill me because of some rude asshole(s).
I go way out of my way not to walk in front of, or near people in the middle of a set at the gym. Really pisses me off.
