Superset-
BB bench- 45lb, 2x5/75/95/115/135lbx5, 155lb, 2x7, 1x6, 1x5 (90 second rest of 155lb sets)
DB row-50/60/70lbx5, 80lb, 2x10
RFESS- 1x10, +10lb 4x10
Alternated between row and single leg stuff
Used a 10lb DB to provide counter-balance so that I can be more upright on the RFESS. Form sucks; I hope to get better at it.
BTN press- 45lbx7, 75lb, 5x9
BB row- 45/65/85lbx10, 105lb, 5x10
Superset-
Squat- 45/95/155/185/215lbx5, 245lb, 3x7, 1x4 (90 second rest on the last set)
Pull-up/NG-pull-up-5x6
Push-up-4x12
Alternated between pull-up and push-up
Felt awesome. First set of 245lb felt easy. Did first five rep of set 1-2 on a single breath without much difficulty. Pull-ups felt easy until the last set.
Farmer’s walk-
Went back and forth with 25lb without stopping. Stopped at one end and rested 30 sec for 35lb.
Clean grip reverse lunge- 45/65/85lbx5, 105lb, 5x5 (90 sec rest on last set)
Lat pull-down- 100lb, 2x12, 1x10
Inverted row-5x5
Treadmill jog-
2.25 mile at 10 min mile pace.
Short yoga and stretching flow
Inverted row- 10x5
This is probably a distance PR. I don’t think I’ve ever jogged this much straight. Hooray for small victories. I realized that I can probably read on my kindle while doing this so tried it. Worked great; no side-stitches, probably because I didn’t look sideways for an extended period of time. The jog never felt more difficult at any point, which I think is a great sign.
10 min mile pace doesn’t seem to interfere with my legs, so I’ll keep going until I build up to a 3 mile jog.
It’s nice to know that I’m slowly building up to the bare-minimum recommended level of fitness. I wish I learned that jogging is more easily built by using intervals sooner…
Superset-
OHP- 45lb, 2x5, 65/85/105lbx5, 115lb, 8/6/6/5
Chin-up-5x8
Modified single leg squat- 2x10
Cossack squat- 2x10
Alternated between chin-up and single leg stuff.
90 sec rest from 105lb onward.
Well this sucked. At least the chin-ups still feel pretty easy, besides the last set.
DB bench- 40lbx10, 50lb, 4x12
This sucked too.
Incline DB chest supported row- 50lb, 12/10/12/10/12
This sucked as well!
TRX row- 5x5
Everything sucked today.
Superset-
Squat- 45/115/155/185/215lbx5, 245lb, 2x8, 1x6, 1x3 (90 second rests from second set onward)
Toe to bar-5x5
Push-up-4x12
Probably could have done a really ugly set of 8 for the third set but I decided that I’d play it safe. Squats felt much worse than Friday. Push-ups felt pretty miserable too.
Power clean-
95lbx5, 115lbx1, 135lb, 5/7/7
First couple reps of 135lb felt tough, so I decided to stay here. These sucked too.
Front squat-
45/95lbx10, 135lb, 3x10, 2x5
Did this because I really didn’t want to do reverse lunges. The sets of 10 felt tough but manageable. Realized that I should keep this conservative so that I can do stuff tomorrow.
Lat pull-down- 100lb, 3x15
Rest-paused a bit on last set.
I wonder if I’m getting sick or something.
I ate dinner some 2 hours ago and now I feel really hungry.
I know I ate more than enough today, so fuck this.
I hope this means “fuck this I’m having second dinner”
Lift to eat (more), not eat to lift! 
Treadmill jog- 2.5 miles at 10 min mile pace.
Got to the gym late so didn’t do the short yoga flow.
Legs felt fine during the jog but now feel sore some 30 mins later. Probably too much given my supposed low focus on jogging.
Na, I only eat two large meals a day. I wake up pretty late in the day so I cannot fit breakfast in.
I should be getting somewhere around 2500-2700 calories a day, so definitely enough.
That being said, I am firmly in the "lift to eat (more) camp. I enjoy eating 12+ pieces of Popeyes chicken, whole pizzas, etc. Its just something I try not to do often because it can get expensive.
Superset-
BB bench- 45lb, 2x5/75/95/115/135lbx5, 155lb, 1x7/5, 135lb, 2x10 (90 second rest on 155lb onward)
DB row-55/65/75/85/75lbx10
RFESS-+7.5lb, 5x10
Alternated between row and single leg stuff
I don’t know what happened today. First set of bench felt fine, then my head told me I’m going to fail the 6th rep during the second set.
I think I’m having a really bad week.
BTN press- 45lbx6, 75lb, 5x9
Had to push-press a couple reps.
BB row- 45/95/115/135lbx5, 155lb, 5x5
Really easy
And pretty unhealthy 
Superset-
Squat- 45/95/155/185/215lbx5, 245lb, 5x5 (90 second rests on the 245lb)
NG pull-up-2x7, 1x6, 2x5
Dip-3x7, 1x5, 1x7
Alternated between pull-up and dip.
First set of 245lb felt horrible. The others felt a lot better.
Farmer’s walk-
25lb- went back and forth without stopping
35lb-went back and forth without stopping
45lb- cut the distance in half, 2 sets of that total.
Clean grip reverse lung- 45lbx5, 75lb, 2x15, 2x10
Sucked but a lot better.
Lat pull-down- 100lb, 2x15
Incline bench- 45lbx10, 95lb, 15/10/9
Given that my horrible sleep schedule didn’t change for the last month or so, the only conclusion I ran draw is that jogging 2 miles does impact my body.
Good God, how unconditioned must I be for 2 mile jogs at a slow pace to hurt my ability to lift…
Psh. You only live once. You should enjoy your food when you have the opportunity.
Trust me, I enjoy food. But if I had the opportunity to get Fries from McDerps everyday…err…I’ll pass
I don’t like their fries.
I like their chicken mcnuggets and their breakfast sandwiches. The only reason I don’t get them everyday is because there’s no immediately near me.
I love those too. So given the chance, you’d go for them everyday??
The breakfast sandwiches, ya. I think i’ll get bored of the chicken mcnuggets eventually but I cannot imagine myself getting bored of the Sausage McMuffin with Egg anytime soon.
In case you’re wondering how much I’m in the “lift to eat (more) camp”- I just finished walking a 45 min incline treadmill walk with 30lb in my backpack. Now I’m going to eat 3 packages of Shin Ramyun.
Because I can, and because I want to.
=D
Edit- The honest real reason is that I found that I lost ~5lb within a week when I weighed myself at my parent’s house today (I don’t have a scale at my apartment). So I know the slight tweak I made to my diet worked a little too well. This should have no impact to my weight besides being stupid unhealthy, which I don’t care about.
I think that also partially explains this week. To be honest, I didn’t expect a 5lb drop.
5 rounds of-
Treadmill jog- .25 mile at 9 min mile pace
Push-up-x20
Inverted row-x20
No rest in between besides panting and moving from one place to another.
Superset-
OHP- 45lb, 2x5, 65/85/105lbx5, 115lb, 3x7, 1x4
Chin-up-5x8
Modified single leg squat- 2x10
Cossack squat- 2x10
Alternated between chin-up and single leg stuff.
90 sec rest from 105lb onward.
The warm-up sets felt sore but the working sets felt stronger than last week. Push-pressed last rep of 7.
Incline BB bench- 45lbx10, 95lbx5, 115lb, 2x10, 1x9, 4x6
Incline DB chest supported row- 55lb, 6x9
DB snatch- 50/60/70/75lbx1
Did the snatches for fun. Didn’t feel difficult.
Superset-
Squat- 45/115/155/185/215/245/275lbx5, 205lb, 3x6 (90 second rests from 215-275lb)
Toe to bar- 5x6
Dip-5x7
Felt awesome. Did 215lb-275lb with regular squat tempo. They all felt easy. Nice to know that the lower body is getting stronger again.
Deadlift-
135/225/275/315/355lbx1, 375lbx0, 225lb, 2x15, 2x10 (Hook grip, TnG on the 225lb)
Felt good about the squats so decided to try maxing on the deadlift for fun. 355lb felt fine but 375lb didn’t budge. Dunno why. I had no chalk so I assume that contributed to it.
The 225lb, 2x15 moved fast. The next 2x10 got REALLY slow and tough. Glutes felt really sore by the end of this.
Lat pull-down- 115lb, 15/12/6
DB bench- 55lb, 13/12/12/6
Clean grip reverse lunge- 45/65lbx5, 85lbx10
Fun day.