222.5
Narrow Reverse Pulldown - to 220x1
Pulldown: 100x5, 115x3, 130x10
Side Crunches
Giant Burger.
11+ hours sleep.
225
Paused SOHP: to 165x1 (total rocket shot, so two fails on 175 were confusing)
CG Bench- 175x5, 195x3, 220x5 (what a mess. got ungrooved on 2 and every rep after was a twisting mess, i think i was good for 7 had things gone more fortuitously)
split rope pressdowns til swollen and burning
Caught 2 bass (one REALLY nice one, about a five minute fight for that forearm workout) and 2 bluegill first trip to the pond this year.
Pulldown - to 160x1
Narrow Reverse Pulldown: 130x5, 150x3, 170x10
forearms and kneeling db chops
223
Paused SOHP: 100x5, 115x5, 130x11
CG Bench- 175x8,175x8, 155x8, 135x8
225
CG Bench- 155x5,175x5, 200x9
Paused SOHP: 95x 3 of 8
223.5
Narrow Reverse Pulldown - to 220x1
Pulldown: 80x5, 100x5, 120x15
db curls
224
Ok back to feeling ready to go so i repeated my last 5/3/1 workout to see if i was ready to jump back in and in fact got an extra rep on my max out set
CG Bench- 155x5,175x5, 200x10
Paused SOHP: 75x 10, 10, 8, 8, 6 (iirc)
225
Paused SOHP: 110x3, 125x3, 140x9
Slow ATG Front Squat- 135x3, 175x3
CG Bench- 145x 4 of 10
Clean to 240x1
219
CG Bench- 165x3,190x3, 215x5
push press to 205x1
sucks but at end of day 2 of carb backloading so to be expected
214
Paused SOHP: 115x3, 135x3, 150x3
CG Bench- 135x 5 of 10
day 7. strength is sapped. also this wasnt the right workout. anyway, hyped to carb out after wednesdays session.
217
how i gained 3 pounds the last 3 days of extreme low carb is anyone’s guess. anyway, happy i didnt cheat once over ten days, and as a note, i lost 7 pounds all told during the intro phase
H Clean to 235x1
superset with
P Shrug to 325x2
mobility
Back Squat- 205x3
Hammer curls- 35s 2 of 8, 30s 3 of 8
Chipotle
Frozen Yogurt
217
CG bench- 175x5, 200x3, 225x4
SOHP- 80- 5 of 8
Crunch with intra-pressure and a ten plate
3/4 lb bison bacon burger on toasted buttermilk
Root beer
Wingstop fries
216
I am terrible at cleans now
Front Squat Walkout to 315 x 10 seconds
Squat to 225x3
Cable tricep finisher
Mac
More bison later
no scale weird gym
post rec bball game
pulldowns
biceps
215
H-Clean to 205x3
10 second rack pull hold to 405
wide and narrow biceps and DE press complex
taq sj - carnitas, rice and cheese burrito, tons of chips and salsa
214.5
Paused SOHP: 95x5, 115x5, 135x7
CG Bench- 225x1, unrack 315, 135x20
One arm cable tricep finisher
tri-tip
rice
carnitas quesadilla
rootbeer
way behind on posting.
last:
cg bench: 205x6 inexplicably bad
SOHP:140x7 better
214
Squat to 265x3
Missing lots of logs. was down as light as 211 over the weekend.
Day 4 of daily close grip heavy bench since 531 upper body programming + CBL for weight loss was killing my bench strength.
213.5
CG Bench to 250x1
Cluster 3x3 @195
Day 1
SOHP to 155x1
Squat to 275x1