then again kinda sucks when you realize life doesn’t get easier
It does when you’re an adult and have actual power over your choices.
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Squat 4x5 paused (3 sec) 135.
Rear delts / laterals
Squats are getting easier; holding my breath during the pause is the most difficult part
Notes to self- a more thorough warmup (step-ups , etc) is good. Also, don’t squat in non stretch jeans.
*And maybe ask the trainer about my leg. Dull pain on and off in the calf
Back extension, shrug, glute bridge, lunge
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I’m not the only one 
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I wrote my progression without taking into account how much high rep pause squats would suck…
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Back extension 95x8 straight arm, 75x10 bent arm
Split squat bw, glute bridge, shoulder dislocates
*Something is causing an on and off light burning pain in my tricep muscle. need to find X and cut it
Squat 2x7 @135
Rear delts/laterals/external rotations
Rumor says odds are the school’s going to shut down for a good time and soon
*School’s out as of now
Sprints half alley 5
Took it easy - well for sprints lol. Not balls out and only 5 as it’s been awhile
Christ I’m out of shape. And chaffing sucks
so my previous plans for the rest of the year have sort of gotten fucked. Instead slowly learning calc 1 on khan, and prepping for APs. Started reading meditations and been on a slight baking/cooking kick
Arm’s still not there (no more pt until this clears up) which is on me but also annoying… I have a garage gym for christ’s sake
30 minute walk +25 lbs while reading meditations
untimed 1.5-2ish mile run/walk
Need to get back to it, as my body feels not good when i don’t lift . Off the top of my head it’ll be: (as i can’t do anything else lol)
- deep water squats
- high rep good mornings / lunges
- shoulders/arms high reps, running
- db flat + fly, db row high reps, running
Yesterday: deep h2o squat day
Good mornings 3x10 light (no deadlifts)
Squat 9x10 @ 105, 1x10 @ 125
Side lunges 3x10
Supermans/situps 3x20
I’m going to feel this tomorrow. Something also popped in the right side of my right quad by the knee- Squats/lunges didn’t hurt at all but pressure does. Dropped to that knee this morning and that hurt alot. end range flexion sometimes does, otherwise a dull ache. No idea what happened
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last week deepwater squats
GM light 3x10
Squat 8x10 115. 10x125 *accidental 10x135
Lunges 3x10
Supermans/situps, face pulls 3x20
easier than last time
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deepwater squats
125 10x10
made it to set 5 before realizing that i was fuckin dying because i cut rest and upped the weight. felt my low back more this week
ran out of gas on set 9 even with 30 more sec rest
lunges 3x10
leg raises 3x20
Need to keep on my arm rehab, and probably start restrengthening it too
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Upper body for the first time in forever
Arm circles w 2.5s; something popped in both shoulders every rep. felt like a tendon shifting if thats possible, no pain though
Shoulder press 20/15: 1x25/15
Row: 20/15 2x15
Curl, tricep kickbacks 2.5/5, empty/5 x some reps
Need to rebuild my conditioning and whole p chain. chest can wait
I need something fun to do not that nothing in school counts. no idea what
Last week
Deepwater squats 125 10x10 3 min rest
Gassed on set 8/9. Need 30 sec more
Lunges/leg raises, 3x10/20
Yesterday
Deepwater squats 125 10x10 2 min rest
Didn’t suck as much dick as I thought. Still not fun. More technique and lower back fatigue
Lunges/leg raises 3x10/20
Knees are starting to feel ‘dull’/pop easily
Summer’s started. Taking a couple online courses to hopefully stay afloat next semester. Physics c and calc being the priorities
Re:rebuild. Shoulder is moving funny too. Need to fix that before I do anything else. Also think my left hip is tilted very slightly forward. Potentially good mornings/hip thrusts for p chain
Still want to find something purely fun/memorable to do (so lifting doesn’t count lol) Normally I’d climb shite (buildings, train track) w friends but that’s kind of off the table now
Run medium easy .8ish ? Miles 7 min
Need to re-establish an aerobic base
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Some time last week
Everything light: db rows, laterals, overhead walk
Deepwater squat
10 or 11x10 @125 lbs 2 min rest
Lunges/leg raises 3x10/20
I haven’t really been doing shit aside from online classes. Need to get back to it
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10 min emom
3 med ball throw over shoulder w the 50, 3 pushups
Sucking wind but not dying. Emoms tend to that though
15? minute emom
3 throws/5 pushups // 2 laps zercher carry
50 lb med ball
Was planning 20 but cut it when i started to feel my lower back in a bad way. Need to make this harder somehow
Throws don’t really feel like throws either
5’s pro 5x5 fsl for squats, who knows wtf for upper body
Arm is still not quite there, but it’s literally a matter of less than 5 degrees
school is online for us until further notice which means i’ll have to put in actual effort for my 4/5 ap classes
plan to start online tutoring somewhere too
Last 3? Weeks
Ring pushups / inverted rows. Back and forth for 20 minutes, 5/8
1 set curls/triceps to failure
Suitcase March
Squat 5 @ 115
5x10 @ 95
Ring pushup/row 20 min
Squat 5 @ 135
5x10@105
Ohp: 75x5
Rdf (multiple angles, scapular), Cuban press, lat stretch in between
Bradford 3x10 / bar curl 3x8
It’s been a hot minute since I’ve had an upper body pump
Right shoulder felt a bit off for 2 days after
Squats 5x10 @ 115
cDL 5 @ 185
Pre injury, deadlifts were my top 3 favourite lift. Now, squats feel a lot better
Though, the deads may have felt like ass because they were stuck after the squats
Short (mi) run @ abysmal pace
Military 3x10 bar
DB seated 2x14 20s (I could get no traction)
Various shoulder prehab
I’m going to be more consistent with the logging
School’s started online. Being stuck at home is less than plesant, but the classes are not hard so far; I’m expecting shit to ramp up quick. The major pain in the ass is going to be taking inituative for building college apps outside of academics
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My little bro’s doing that now, it’s been hell