Who’s supposed to be updating this thing?
Ok, Thurs 9/5
ABS rope crunches
8x130, 150, 170, 190, 210
8-12x170
8-12x150
12-15x130
12-15x110
GMS
5x15x95
Just trying to take this last consecutive training day of the week and use it to get more volume.
Saturday 9-7
SQUAT
3, 3, 10x135
3, 3x185
20x225
LEG PRESS 15x1pps
ABS PULLDOWN 20x120
LEG PRESS 15x2pps
ABS PULLDOWN 20x140
LEG PRESS 15x3pps (baaaaaaaaaaarely possible)
ABS PULLDOWN 14x170
GMs 20x45 - not feeling these, too much after Thurs.
HAM CURL 15x65
SITUP 10xBW
HAM CURL 15x50
SITUP 10xBW
Really happy about the benchmark of 20 reps x 225. I used to be capable of that back when I would take ostarine. I’d show up and do some high-rep deal, say, 16x285. But that was ALL I’d be able to do. No work capacity, no volume, not so much as a ham curl to follow. So the gains melt off after a cycle of that. But coming back natty, especially with this most recent comeback with the IBS / low-FODMAP / wicked-hemorrhoid business, posting a workout like this is great. Good PR, followed by great work capacity on accessory exercises.
Also, holy shit, I just started using IG and Tinder in the same weekend. People seriously use these apps all the time? I feel exhausted and depressed for nothing. I need to, like, make a command-line based Tinder client that isn’t so hyper-stimulating and psychologically poisonous.
9-whatever, Monday
Gettin Pumps n Taking Dumps.
huuuuuuuuuuuu
DIPS
3, 5, 7, 10xBW
10x+45
10x+90
6x+100
3x+110 (19)
15, 9, 8x+45 (32)
13, 11xBW (24)
DB Bench / Tri pushdown for reps.
PULLUP
3xBW
3x+25
3x+45
6x+50 - new record
2x+60
1x+70
16xBW
DB ROW
15x70
12x80
8x90
And left, flat out bye.
As I get my gains back I’m seeing work capacity decrease again, especially for the third day in a row of hard, get-this-record lifting. To account for that, I can still train 5x/week, but maybe like:
Sunday
OFF
Monday
Dip (hardest upper body)
Tuesday
Forgotten Muscles (easy)
Abs, traps, rear delts, forearms
Wednesday
Pull-up (second hardest upper body day)
Thursday
Delts (easiest upper body day)
Friday
OFF
Saturday
Deadlift / Legs (hardest day period)
Jesus. Forgot to log this week bad.
9-9: Dips, logged
9-10: Delts, not logged. Peaked at 4x85s, will do backoff on weight momentarily.
9-11: Pullups, logged
9-12: Abs / pull-up hangs
9-14 - DEAD
DEAD
8x135
8x225
8x315
3x365
8x405
1x275
1x225
GMs
5x20x95
ABS
20x130
12x170
15x150
**
8x405 might be the best record I’ve ever made while natty.
DIP
1, 3, 5, 7, 10xBW
10, 3x+45
1, 3x+90
9x+100
5x+110
2x+120
12, 6x+45
10xBW
OA DB FP
40s, 50s, 60s, 40s, 35s.
good chest contraction.
**
DIPS are now within 20-30 lbs of my 7x+130 lifetime best, which was achieved while_on_SARMS. This low-FODMAP diet has rotated the game.
Tue Sep 17
PULLUP
3x3xBW
3x+25
10x+45
10, 5x+25
SEATED ROW
20x130
20x140
20x150
PULLDOWN
20x90
20x100
BTN PULLDOWN
20x70
20x80
20x90
REAR DELT RAISE
20x10
8x20
8x10
DB OHP
3, 4x40s
3, 3x60s
13x70s
OA DB OHP
10, 6x60
12, 8x50
Superset x 2:
OA DB OHP: 8-12x40
OA CBL RAISE: 8-12x10-20
TRI PUSHDOWN
8-12x40
**
Good choice to do higher reps today; I was starting to dig a hole by pursuing those 85s further. Rep PR today was all paused at the bottom, good stuff.
Tri pushdowns and other asst. lifts are subject to weight changes because certain machines have different friction or leverage in the weight stack.
What does OA mean?
Thanks for asking. OA = “One Arm”. Less-known vernacular used by bodyweight guys for “OA pushups / pull-ups”. So for one-arm / one-leg exercises, one set is a set with each arm / leg.
Saturday 09-21
SQUAT
10, 3x135
3x185
20x235
LEG PRESS
10x2pps
10x3pps
10x3pps
LEG EXTENSION
7-8 sets x 8-15 reps.
Dropset at the end.
**
20x235 is a new record on high-rep squats, esp. while not being on anything. But I felt like my quads were the weak point. On that final rep, lockout was slow and I was cheating on form, hunching down to recruit more glutes and core. Makes sense because lately my main accessory has been high-rep GMs.
It’s a good sign that my knees feel healthy enough for leg extension. When I had my knee tweak some months ago you couldn’t pay me to use that machine.
DIPS
1, 3, 5, 7, 10xBW
1, 3, 5, 1, 10x45
4x+90
8x+110
2x+120
15, 10, 5x+45
OA DB FP*
R/LxWeight
9/10x60
8/10x60
7/7x60
10/11x50
12/12x40
TRI PUSHDOWNS
12x100
12x70
**
*FP meaning “floor press”, BP meaning “bench press”.
I’m now less than 20lbs away from that 7x+130 PR I hit while on SARMs. Playing it safe and keeping it moving. I won’t try for reps with +120 next week, probably do higher volume with +110.
DB floor press has begun to feel much better with the past 6-8 weeks. Working weight is going up, and so is my familiarity with the exercise. I can undeniably feel my chest doing the work, especially since removing the bench and shortening that range of motion.
Tues 9-24
PULLUP
3, 3xBW
3x+25
2x+45
5x+55
1x+60
6, 4x+25
10xBW
DB ROW
R/LxWeight
8/8x90
PULLDOWN
12x120
11x140
6x160
Dropset:
3 sets, 6-12 reps
REAR DELT RAISE
R/LxWeight
12x20
6x30
Dropset:
~6x30
~10x20
~10x10
Wed 9-25 (late update again, out of breath, jesus, adulting days are moving too fast, someone help me)
DB OHP
8, 3x40s
6, 3, 1x60s
15x70s
OA DB OHP
R/Lx Weight
8/8x60
6/6x60
10/10x50
11/11x50 (cheat)
OA CABLE SIDE RAISE
Dropset:
~10x20
~10x10
Dropset: (cheat)
~8x30
~8x20
~8x10
TRI PUSHDOWN
20x100
30x80
Dropset:
~12x100
~12x90
~12x50
~12x30
Plus some skullcrushers.
**
15x70s was a good PR, barely got it, but I did indeed lock that 15th rep up overhead. Probably switch back to going heavy next week.
Whogh. Finally Sunday. Ok, here was yesterday’s training.
09-28-2019 saturday
DEAD
Warmup: 8x135, 8x225, 8x315
3x405
3x425
3x315
3x3x365
2x3x385
1x315
GMs
10x95
10x115
10x135
10x145
10x145
10x155
ABS PULDOWNS
10x130
10x170
10x190
10x210
HAM CURL
10x80
8x95
10x65
**
Deal is: 8x405 was my PR that said: “OK, you’ve gotten over this whole hemorrhoids / IBS / not able to poop thing.” So I sat down after that 3x425 and just plotted out my new goal. I want to hit 1x545. I’m going to do it by training triples with deads.
Deads are a special lift because it’s the one exercise that scales up my whole body. Upper body lifts are coming along as long as I juggle reps / weight intelligently, but setting a big new goal with deads is the most transformative.
09-30-2019 Monday
DIPS
1, 3, 5x+45
3, 1x+90
9, 4, 2x+110
5, 5x+90
OA DB FP
R/LxWeight
12/14x60
9/11x70
7/8x60
**
Punch the clock. Wanted nothing more than to get home and study. 9x+110 is up there with lifetime bests on no assistance. I’ll spend another week with +110 because with this workout I could feel how doing more reps at this weight was helping me train the movement.
Upper back, 10-1.
PULLUP
3x+55
PULLDOWN
10x100
10x130
10x150
8x160
Dropset:
~8x150
~8x120
~8x80
DB ROW
R/LxWeight
8/8x80
6/6x90
Dropset:
~20x70
~6x50
REAR CABLE RAISE
~8x30
~8x20
~8x10
Dropset: (cheat)
~5x30
~5x20
~5x10
**
Most recent Saturday was more total work on deads than I’ve done in a while. It looks like that carried over to how my upper back felt today. So I got a pump and left.
Delts, 10-2.
DB OHP
8, 8, 3x40s
3, 3x60s
3, 1x70s
8x85s
2x90s
3x85s
OA DB OHP
R/LxWeight
8/8x60
11/11x50
11/12x40
SKULLCRUSHER / CLOSE GRIP BENCH
3-4 more sets with 25-35 lbs per side.
CABLE SIDE RAISES / TRI PUSHDOWNS
reps. ts ts ts ts ts
**
Backing off for rep records with 70s paid off. 85s were very easy to put up for 8; never questioned my stability. Today was really rewarding. Just didn’t feel difficult and I skated through todays’ record and got a good pump.
Let’s fill this log out like my ass fills out my Bonobos.
Thursday, 10-3
Off. Felt so good to have at least one off day in the week. It’s like I get off work and I’m just a free man.
Friday, 10-4
RUN
1 mile
CURLS
reps
Hip distraction + stretches.
I made this be my free-day in the week, just pick one thing you want to experiment with. I realized I haven’t run a mile in a long time, and I got winded trying at just 6-8 mph. Running also revealed a few pain points to roll out.
Saturday, 10-5
RIP to my Tinder Gold sub. It’s ok; I let it die. Tinder Gold doesn’t work anyways. Get outside yall
SQUAT
3, 8x135
8x185
20x245
LEG PRESS
10x1pps
10x2pps
10x3pps
10x2.5pps
10x2.5pps
10x2pps
LEG EXT
10x65
10x80
10x95
10x110
Dropset:
~6 x 95, 80, 65, 50, 35
ABS PULLDOWN
12x150
12x170
12x190
**
Really happy about the squat PR. Video is too long to put on insta though. If I have to start a YT to log my training though, then I might as well just follow my rap dreams and start making full entertainment productions.