Solid work and eating all around.
Thank you kindly, Crip. Though I did miscalculate the PB & it’s 100cal/tbsp but I probably eat 3-4 not 2.
Back on it today, deloadish week. Actually I sort of just bro’d out today after a good bike stretch superpoweractivations. No training max no calculator.
Bench
Bar bar 95 x 5
135, 155 x 8
165 x 6?drop
135 x 6, 9
45 deg DBs looots of stretch at the bottom most reps. Mind muscle stuff didn’t really count reps. 3sets w/45s prolly 6-10 reps
Dippin
180, 230 x10
250 x 8
Squats!
Goblet Warm-up with 35kilo KB
95, 135 x5
155 x 20 (maaaaaaybe 21, nawt 19)
20rep set kicked my azzzzzz. Still some mucous deep in my lungs from my lil cold & I was huffing n puffing.
Deload this. Squats!
Bike, quick stretch. Felt kinda like shit today. Need moar spinach & sardines in my life I think.
Squats!
95, 95, 135 x 5
3 x 10 x 155
9 x 155 (left 10th rep on safeties)
12 x 135 (wanted 20 when set started, was happy to not leave the 12th on the safeties)
GASSED.
10 hands together chins
10 neutral
10 shoulder width chins.
Stumbled, shuffled & vibrated outta gym 
It’s days like that where you get better in the long run.
I hope so Crip cause today was another off day. Felt great before the gym & was looking forward to today’s workout. Felt weak today though, probably from eating poorly yesterday. Too much cheese not enough dead animal.
OHP 5s week TM 125
Bike, get loose & sweaty.
95lb DB Goblet Squats
6 with elbows forcing knees out & pauses
20. Getting there. Lungs & heart give up before anything else.
OHP
Bar, 65, 75, 95 x 5
105 x 6
95 x 6, 5, 5, 5drop
75 x 7
Standing DB press holding elbows way out & bringing weight way down for big ROM
30’s x 8, 7, 5
Dipp-a-roni
180 x 6, 10
250 x 9
Side laterals
Front laterals
Side laterals
All with 20’s, time under tension, 30sec rest, half reps rest pause all that body builder stuff
Pushups off 24" box AMRAP
Pushups off 12" box AMRAP till my quad cramped & my sweet 
form broke.
Deadlifts 5’s week TM 300
Bike hard stretch hard
Deads
135, 185 x 5 snappitysnap
225 x 5 too snappy
I usually deadlift with my shoes off & today I didn’t & shoes are 4mo old Nike runners. Sore knee stopped my deadlifts today & I was kicking myself (I wish…) for rushing the work. Consoled myself with…
Squats!
95, 135 x 8
155 x 20
Gonna get new daily wear kicks & maybe a hard soled pair of kicks to lift in tomorrow.
Pull stuffs
Tbar ~50 good reps
Pullup complex x 4sets first set of chins held a 6lb ball with my feets
Cable rows x3 sets forearms SCREAMIN’
Cable preacher curls ran stack from 5plate down
5s week bench day TM 190
Nu Shooz
Bike stretch get looz. Shoulder stuff, did some upside down bosu ball pushups & holds. Matty likey. Serratus get at us.
95lb db gobletas
6 with holds & stops
20 got the tempo wrong, went too fast & was breathing hard by 14. Seriously thought I was gonna overheat & pass out afterwards. I didn’t, so I guess yaaay for cardio.
Bench
65, 115, 125, 140 x 5 (was 2 10’s already clipped on the bar so what tha hey)
160 x 8
Incline BB bench
115 x 8
135 x 6, 7th rep ended up on my lap. Fukk this
Low inc DB
50 x 12
55 x 9,9,7
50 x 11
Dip don’t slip
180, 200 x 10
230 x 7, 6drop
180 x 11
Pullups x 3
Triceps push down cable
6 plate x 12? 13?
30sec
6 plate → 3 plate. Whimpering.
Grilling a hunk o red meat as we speak. Gonna up my off day calories ~3-400 see if we can start to nudge the scale back up. 183lb wakeup like errrrey day, veins in the right spots, got a June tan in may. Life is güd.
Squats over squats with a side of fried squats.
TM 215
Bike stretch etc.
Squat rack was occupado, so I warmed up with 95lb goblets 2 x 6 holds stops etc., hack squat machine 1plate per side ass to ankles explode up 2 x 3
Squats!
135, 165 x 5
185 x 8
195 x 5
205 x 3 x 3
155 x 4 x 10
That was enough. Sounded like Frankenstein’s monster stomping up the wooden stairs from gym’s weight room to cardio/cable floor.
Not really, I needed an extra day after the Saturday squatacular anyway. Ate like a dinosaur at a dinosaur buffet last 3days.
OHP 3s week TM 125
Bike hard stretch consciously
95lb DB goblets
6? Holds, elevator reps etc.
25! Light weight
Testosterone boosted from winning, growth hormone boosted from bike & squats.
OHP
Bar, 65, 75 x5
85
105 x 3
115 x 3 failed on 4. TM is too high but meh.
30sec repped out 1 more at 115
95 x 7,6,5,4 low rest supersetted with BW calf raises
DB incline
50 x 11,7
45 x 9,7
Done like a chest stretching bodybuilder guy.
I dip you dip we dip
180, 230 x 8
250 x 2 x 8drop
180 x10
Pullups x 3
Pushups x 4
Triceps cable couple twotree
Pray for sun lest my June tan turns into a May tan as the calendar rolls on! 
Deadlift day 3s week TM = 315
Bike 90+rpm intensity 12 (1-20 scale) till I get a quad burn then push for 90sec till I get a quad pump then stretch on the bike for a min. Takes ,~6-7min, bout like every day.
Strrrrreeeeettch
Deads
135, 185 x 5
225 x 3
265 x 3
285 x 3, 4, 3
Knee is fukkin sore. Most of the pushin comes from my right leg. Hopefully this passes, but I got missing parts in my left knee so maybe I can’t really deadlift if it causes problems. Maybe I just tweaked it last week & is still sore. Had no knee pain deadlifting prior to last week, including my heaviest work & missed pull.
TBar 50 reps, I’m getting much stronger with this
Pullups x 5
Cable rows x 2
Curls for the girls
London broil
Chest day! Going to call it that instead of bench day because flat bench BB press is probably my least favorite big compound move.
Bike stretch shoulder & hip night moves
100lb goblets
6 sitting in the hole, elevator reps, stops etc
2 x 15
Bench press 3s wk TM 190
Bar, 95 x5
135 x 3
155 x 3
175 x 5 clean not shit form last rep like I usually do.
175 x 4
185 x 3
195 x 1, 1, 1, 2
BB incline
115 x 4 x 8. 35’s aka fake 45’s per the brofessor
DB low inc
55 x 5
50 x 10, 7 last set had 2 rest-pause reps
Dip-a-nator
180 x 10
3 x 8 x 230
Pullups x 2
Pushups high box AMRAP x 4 last set off low box
That’s some nice protein.
The cow says “Moooove yer ass Boombalatti!” Been on a bit of a red meat kick lately. Less fish & cheese, & trying to stay over 3200 cal on off days. Goblet squats every day have me hungry all the time, so I know my body is in grow mode. Ate ~3k calories yesterday, mostly all meat (3 of the 4 food groups, chicken, beef & pork. No fish) & still ate a half a jar of PB overnight.
Bike just a lil harder & stretch just a lil longer cause it’s squat day.
Squat day 
3s week TM 215
Rack occupado so warmed up with 100lb DB.
6 funky town reps
15 like an oiled piston
Back squats had to take a sopping wet “squat sponge” off, narsty.
135
155
175 x3
195 x5 (left one rep prob)
195 x5! Found some other level strength for last rep, had a 2sec pause ~6" outta hole haha! Saw knees tracking straight so extra grunt & up the bar went.
4 x 5 x 185
Tbar with fake 45s (35s) to get juuuust a lil moar stretch, I have long arms & I’m all about that ROM life.
Cable rows like I wanted it. Last set started with a 125% supramax ISO hold
Chins x1
More DB curls than I’ve ever done before
Probably cooking another steak tonight. $3.17/lb for Angus London broil or for sirloin steak. ShopRite is one of the best things about the east coast!
Punching the clock day. Not at all ready for squatting & I don’t like to fail so I left that 100lb DB alone today.
Bike stretch get loosey goosey. Also 7pm at the spot is a sausage fest. Foxy boxing class sucks all the cute girls outta the gym.
OHP 1s week TM 125
Bar, 55 x5
95 x 5
105 x 3
120 x 3
2 x 5 x 105
95 x 5,5,6
Db incline
55s x 7,7,5
50s x 8
Pec deck
2 worthless sets. Unfulfilling but showed me how much weaker my left pec is than my right
Pushups off box 3 sets none to collapsing failure.
Wouldn’t be a diet & exercise thread w/o a shout out to chicken fajitas! This is what I cook to impress would-be lady friends
. I figure 6-700 cal per fajita depending on how much sour cream & cheddar is in there. Moar if I make guac.
Took another 2day break & my skeleton seems like he appreciates it. Less creaky when I wake up. Was draining a full hot water heater in the morning shower every day for a few weeks just to get moving. Once I get goin I’m good, no chronic pain.
Deadlift day & sadly maybe last one for a while…
135, 185 x 5 quick & felt great
225 x 3 quick tinge o knee pain
245 (75% of 315tm, needed 5), x 3 knee HURTS
fuuuu. Doesn’t hurt to walk or squat but deadlifts hurt. Just below patella, hurts on both sides, much more on the “inside”. India medi-vacation is in my 1000day plan. Need ACL (& more??) on left knee & some kind of clean up in my right shouder.
Aaaanyway…
Squats!
95, 135 x 5
185 x 2
165 x 20
Calling that a PR because when I stopped 20rep squats 2mo ago, 155 was the most I’d done. Goal is still BW x20. 3-4+ more weeks to go. Grateful that I feel squats in butt & hammies
Bench 1s week TM 190
Bar, 95, 135, 145 x 5
165 x 3
185 x 3 (left that ugly rep I had left in my pocket)
185 x 3, 3
Ok I don’t see 225 for 2 in my realistic pre-august future & I’m ok with that. Goal postponed. When I set the goals I aimed high because I had little reference for what was possible. I’ll get to clanging those 2 plates before 2018 fer shurrr.
Pullups x 7 fukk you I love pullups. Started super wide grip & felt like hulk smash. Bout 60 total, no hang/pause or missed reps.
Grill is lit steak is soaking up salt & cracked pepper 
Squats! 1s week TM 215
Bike & had to console a gym bro who is not over his ex & she contacted him after 2yrs no contact & messed him up while I stretched. So yeah, not focused stretching today lol. Got to give advice at the gym w/o breaking the rules tho 
Squaaaaaats.
95, 135 x 5 holds stops elevator reps oh my
135 x 3
165 x 5
185 x 3
200 x 6 felt strong
185 x 5,5 (5? not sure 2sets or 3, was another guy working in)
155 x 20 balls to the wall.
'Nuff.
Bro out week, push stuff/OHP focused day
Bike, cue disabling gas pains, eat tums, slowly feel better, stretch, shoulders hips etc.
100lb Db goblets
6 get loose style. Spent moar time holding the bottom & pushing my hips open today.
20. Caught the 20something bikini competitor girl mirin’. She’s probably 1-2% less bodyfat than me lol.
Seated OHP
Bar
65
85
95
105
95
95 x 5
95 x 4, 5
Bw calf raises 1 set ea leg supersetted somewhere in there. Took 60-90 sec between most sets as opposed to my usual 2+min.
Standing DB OHP
35’s x 8 was gonna be a warm-up but I was gassed.
35 x 5
30 x 8
Diptation station
180, 230, 270 x 8
Dips feel better after a chest centric press movement, but I was able to move 270 which is heavy-ish for me due to no prior chest work.
Pullups x 4
Pushups off high box AMRAP x 3
Off low box x 1
BBQ chicken breasts turned into sandwiches for dinner.
Bro week pull stuff day
Bike, stretch, squat.
95, 135 x 5
185 x 1
Unrack 215 stand & re rack
175 x 20
Tbar 40 reps fake 45s for da skretchez
DB rows
70, 80 x 10
80 x 11, 10
Chinups x 2
Cable pull downs x 2
Cable rows x 3
Preacher cable curls from 5plate to 2plate
As promised in Feb, swole back shots lol
Jan 9
Feb 8
Mar 10
No pix April & May lol.
Today
Quick note, Jan & Feb pics have a heavy filter effect on them. Noobs 
Bro week pushin stuff
Bike stretch shoulders squaaaaaat.
100lb Db
5-6 get loose
20 90sec rest
15. Aaaand the lights are blinkin but didn’t go out lol
How much you bench, bro?
Bar x 10
95 x 5
135 x 3
175 x 3
185
195
205 solid
210 x 1 lifted ass a little on 210 but not like I did in April to get 200 or 205 or whatever I pushed
185 x 2, 3, 2, 2
45 deg incline DB’s
50s x 8, 7(rest pause +0), 6 w/1 restpause rep
60sec
35s x 6
Cable rows x 2
Dip Ahead
180 x 10
230 x 8
280 x 7 “our RPE scale goes to eleven”
230 x 10
230 x 7 RPE = 11
Pushups off weight bench (lower than high box)
AMRAP x 4
Sternum chinups wide-ish grip 60sec
Sternum neutral grip pullups
More stretching. Fin.
Squat daaaaayy!!
That’s the first strength of feet vid I watched after I started squatting (in the Smith mach). Poor Pretzel.
Ok lifecycle bikes & ellipticals all full of cardio warriors, tried a spin bike to warm up. Kickass! An exercise bike with a long(er) crank & a skinny(er) seat. Almost like a real bike! Stretch hips hung around a while.
Rack occupado, worked with hack squat machine to get warm. Then
155 x 5 paused
175 x 3 last one paused
195 x 2
205
225
235
245 x 1
225 x 3 x 3
165 x 20 not easy
Toughest reps were last reps of the 3x3 sets. Took my sweet ass time between singles. Have moar than 245 in me for sure, maybe lighten up on the ramp/warmups next time I do singles.
Tryina re-comp a little, I feel husky for summer. Putting a hard 2800cal cap on off days & soft 3300cal cap on workout days. Waking up ~185-6