1/29/22
Week 2, Day 3
Floor Press Focused
Floor Press 5 x 55
Band Face Pulls x 25
Floor Press 5 x 70
Band Face Pulls x 25
Floor Press 5 x 85
Single Leg Touchdown Squats x 25 per side
Floor Press 5 x 95
Single Leg Touchdown Squats x 25 per side
Floor Press 5 x 110
Chin Ups x 8
Floor Press 5 x 125
Chin Ups x 5
Floor Press 5 x 95
Chin Ups x 5
Floor Press 5 x 95
Single Arm DB Rows 20 x 55 per side
Floor Press 5 x 95
Single Arm DB Rows 20 x 55 per side
Floor Press 5 x 95
Single Arm KB Swings 15 x 50 per side
Floor Press 5 x 95
Single Arm KB Swings 15 x 50 per side
Total Time 35:53
Add-ons:
Cossack Squat
1 x 7 x BW per side
2 x 5 x 15 per side
1 Like
2/1/22
Week 2, Day 4
Deadlift Focused
Deadlift 5 x 115
3 Way Planks
Deadlift 5 x 145
3 Way Planks
Deadlift 5 x 170
3 Way Planks
Deadlift 5 x 185
Pushups x 25
Deadlift 5 x 215
Pushups x 25
Deadlift 5 x 245
Chin Ups x 5
Deadlift 5 x 185
Chin Ups x 5
Deadlift 5 x 185
Chin Ups x 5
Deadlift 5 x 185
Chin Ups x 4
Deadlift 5 x 185
Pushups x 25
Deadlift 5 x 185
Pushups x 25
Total Time 51:09
Add-ons:
Cable Face Pulls 1 x 23 x 30
Cossack Squats 1 x 12 x BW per side
Less than good sleep the last couple of days. Despite this being a lighter week everything felt heavy.
1 Like
2/3/22
Week 3, Day 1
Press Focused
All OHP completed with a reverse grip.
Press 5 x 30
Band Face Pulls x 25
Press 5 x 40
Band Face Pulls x 25
Press 5 x 50
Single Leg Touchdown Squats x 25 per side
Press 5 x 60
Single Leg Touchdown Squats x 25 per side
Press 5 x 70
Chin Ups x 5
Press 5 x 75
Chin Ups x 5
Press 5 x 50
Chin Ups x 5
Press 5 x 50
Single Arm DB Rows 20 x 60
Press 5 x 50
Single Arm DB Rows 15 x 20
Press 5 x 50
Single Arm KB Swings 20 x 50 per side
Press 5 x 50
Single Arm KB Swings 20 x 50 per side
Total Time: 42:20
Attempted to add some Cossack Squats…key word being attempted.
Not sure what’s going on entirely but I’ve had something of a sudden regression. Everything feels heavy. Chin Ups are more difficult. A couple of days ago the Cossack Squats were more difficult after some solid progress on those. They were essentially an impossibility today.
Slept okay last night but poor overall this week. I’ve also had a little less frequency lately. Was trying to do it no more than every other day to have better recovery due to some slight swelling in the left knee. That was also worse today.
1 Like
2/4/22
Short walk this AM.
Worked in a few Chin Ups/Pull Ups periodically through my shift at work. Ended up doing about 10 total.
1 Like
2/5/22
Well, after today’s session it’s clear that I’ve regressed. Quite a bit on the squats. Don’t really feel like logging it. But I was well rested the last couple of days so I know it wasn’t that. I’m assuming it’s the low frequency on the main lifts while trying to lose fat.
One positive is that I tried to do more sets of fewer reps with Chin Ups and Pull Ups and I got in a lot more volume and work that way by simply super setting them through much of the session.
1 Like
2/6/22
35 minutes walking on treadmill.
Did a short low Intensity circuit of a couple of rounds of pushups, a few chin ups, cossack squats, and KB swings. Not many…just enough to get moving for a couple minutes.
1 Like
2/10/22
Taking it easy this week. Have had some clicking and minor swelling in my left knee but it was worsened during my workout over the weekend.
Today i just worked up to 5 x 275 on the DL. Then did 3 sets each of Pushups and Chin Ups superset together.
1 Like
2/12/22
Warm Up
Band Face Pulls 2 x 10
Planks
Squat - 5 x 5 x 175
Bench Press with Swiss Bar - 5 x 5 x 125
Deadlift - 3 x 5 x 190
Superset in doubles during Squats and BP.
Three Rounds:
Chin Ups x 2
Single Leg Touchdown Squats x 10 per side
Pushups x 10
Single Arm KB Snatch 10 x 20 per side
2 Likes
2/13/22
Outdoor walking 30-35 minutes.
1 Like
2/14/22
Did this one at home and a little quick.
Chin Ups 1 x 8
Front Squat 3 x 5 x 105
Reverse Grip Overhead Press 5 x 5 x 60
Superset in…
Two Handed KB Swings 3 x 10 x 79 lbs
BOR 1 x 8 x 145; 2 x 8 x 135
1 Like
Hit a bit of a milestone this morning.
AM weight was 199.4 lbs. First <200 weight I’ve seen on a scale since the summer of 2005. And that was just during the summer months due to work. It took a few more weeks to hit that mark than planned but still working my way down.
2 Likes
2/16/22
Squat 4 x 5 x 160
Deadlift 1 x 5 x 230 (I believe this may have been 6 actually but lost count.)
Floor Press 4 x 5 x 115
Superset in two sets of Band Face Pulls and Planks respectively with the squats.
Superset in triples and doubles of chin ups with the Floor Press.
1 Like
2/17/22
Did a short low intensity circuit after work tonight. Didn’t have an opportunity to walk this morning so i just wanted to get moving for about 10-12 minutes.
3 Rounds
5 Single Leg Touchdown Squats per side
5 Lateral Lunges
5 ATG BW Squats
5 Glute Ham Raises
3 Chin Ups
10 Pushups on Handles
2 Likes
2/18/22
Outdoor Walking 33 Minutes
2 Likes
2/20/22
Warm Up
Superset in two sets of Band Face Pulls and Planks during warm up sets for squats.
Squat 5 x 5 x 180
Bench Press with Swiss Bar 5 x 5 x 130
Superset in 8 x 3 on Chin Ups spread throughout the Squat and Bench sessions.
Deadlift 3 x 5 x 195
Single Leg Touchdown Squats 1 x 10 per side
Pushups 1 x 25
Farmers Carry with 50 lb DBs.
Cable Face Pulls 1 x 25 x 25
A few Cossack Squats at the end.
1 Like
2/22/22
Warm Up and Band Face Pulls
Front Squat 3 x 5 x 115
Reverse Grip Overhead Press 5 x 5 x 65
Single Arm DB Rows 3 x 10 x 70 per side
Superset in Chin Ups 3 x 3 and Single Arm KB Swings 2 x 10 x 50 per side during the above.
1 Like
2/24/22
Warm Up and Face Pulls
Squat 4 x 5 x 160
Superset in Planks
Deadlift 5 x 235
Floor Press 4 x 5 x 120
Superset in Chin Ups 8 x 3
1 Like
2/27/22
Warm Up
Band Face Pulls 3 x 10 ( SS in with Squats)
Squat 5 x 5 x 185
Bench Press with Swiss Bar 5 x 5 x 135
Deadlift 3 x 5 x 200
Short Circuit of 3 Rounds
Single Leg Squat x 5
Chin Ups x 4
Pushups x 5
Mountain Climbers x 5
2 Likes