Leaning out a bit, but truth be told my fitness goals are not priority #1 right now so I haven’t made much progress in leaning out (I mean this as in nothing is happening quickly). I’ve got a visible 4-pack in the right lighting but would like to be a bit more lean… just struggling to balance school, work, family, gym, food, and sleep.
2 Likes
TRT made my sleep immediately better. Im sure this is anecdotal but I use to suffer with anything less than 8hrs of sleep. Now i can sleep about 5 hours and still feel great. I dont test this often as I enjoy sleep and average 7 hours a night but TRT immediately improved my sleep.
2 Likes
5/5/22 - Vertical Press/Horizontal Pull
Weight: 216.4lb
Didn’t follow a plan, just whipped up some shit
WARMUP
Stairmaster
400 steps at lv10, 5m11s to finish.
Behind-the-neck Military Press
10x45
10x95
10x95
Machine Row (rest-pause)
10x275
7x275
5x275
10x135 (focus)
T-Bar Row
10x45
10x45
10x45
Single Sided Cuban Press
10x50
10x50
8x50
Supenation Curls
15x25
12x25
10x25
Superset with
Plate Shrugs
20x45
20x45
20x45
Work was downright ridiculous. At least tomorrow is Friday.
4 Likes
5/6/22
Sleep: 5h 23m (better quality than normal)
ANS Recovery: -9.7 lol
Weight: 218.4 (shouldn’t have slammed that bagel yesterday)
Ordered this bad boy yesterday for the wife (mother’s day)
I admit this isn’t only for her. Also purchased a Spud Glute/Ham strap.
6 Likes
Trained last Friday, didn’t log.
5/9/22
Warmup
Power Floss
1 set
X-Ray Holds
4 sets
Dental Cleaning
1 set
Fluoride Treatment
1 set (overnight
This training was not anticipated
5/10/22
Sleep: 5h 14m
ANS Recovery: -4.4
Weight: 217.5
Considering going back on diet. Weight has been holding steady at around 217, I’m fine being this weight but i would like to be a bit leaner… just not sold on my own compliance with consideration to school workload (classes are ramping up into level 2xx, 3xx and 4xx).
May decide to switch up training to 5/3/1 Prowler Challenge when the sled shows up… could use some improved conditioning and resulting fat loss.
3 Likes
New Pr! No cavities!
4 Likes
5/10/22 Vertical Push/Horizontal Pull
Probably going to start 5/3/1 Prowler Challenge next week so halfway testing for 1RM this week.
OHP
10x45
10x95
8x135
1x185
5x155
5x155
Yates Row
10x95
10x135
10x185
8x225
Decompress!
Single-Sided Cuban Press
12x50
10x50
10x50
A1) Plate Shrug (iso.)
20x45
20x45
15x45
A2) EZ Curl (ecc.)
12x70
12x70
10x70
Dips
8xBW
8xBW+45
8xBW+45
8xBW+45
OH DB Ext (80% ROM)
20x50
16x50
Only put up 185x1 for OHP but I’ve done 185x3 on Clean & Press with strict form so i think i can do more. Regardless, I’d be better off sticking to what i can prove. May swap out Deadlifts in 5/3/1 for Yates Row; my Deadlift has been killing me on recovery… don’t call the 5/3/1 police and if anyone asks: I’m innocent.
Oh, and I saw hella new shoulder veins today. Noice.
6 Likes
5/11/22
Sleep: About 6 hours
ANS Recovery: Didn’t track
Weight: 216.7
Tired today; woke up around midnight and struggled to stay asleep from there on… unusual for me.
Sled shows up today. Probably going to hit Horizontal Push/Vertical Pull and to play around with a sled.
3 Likes
New Program!
5/3/1 with Periodization Bible + Prowler Challenge
New Program = New Log Name. Program to follow:
Day 1
Military Press (5/3/1)
Single-Sided Cuban Press (5x10-20)
T-Bar Row (5x10-20)
OH Tricep Ext. (5x10-20)
Cable Flye (5x10-20)
Prowler Challenge + Hanging Leg Raises or Ab Wheel
Day 2
Yates Row (5/3/1) (substituted in lieu of deadlifts)
Leg Curls (5x10-20)
Quad Ext. (5x10-20)
Bicep Curl (5x10-20)
Shrugs (5x10-20)
Prowler Challenge + Hanging Leg Raises or Ab Wheel
Day 3:
Bench Press (5/3/1) (Havent done flat bench in a while but last incline PR was 275x5…)
Machine Inc. Bench (5x10-20)
Pull Ups/Lat Pulldown (5x10-20)
Cable Pushdown (5x10-20)
Lateral Delt Raises (5x10-20)
Prowler Challenge + Hanging Leg Raises or Ab Wheel
Day 4:
Squat (5/3/1)
Good Mornings (5x10-20)
Leg Press (5x10-20)
Hammer Curl (5x10-20)
Shrugs (5x10-20)
Hanging Leg Raises or Ab Wheel
Current Maxes:
Military Press: 185
Yates Row: 285 (calculated from 225x8)
Bench Press: 275 (haven’t tested, staying lighter because calculated 1RM says 315… lol)
Squat: 425 (calculated from 365x5, although I’ve done 405x5 - it’s been too inconsistent to rely on)
Criticisms are welcome so long as they aren’t directed at my calves 
6 Likes
1 armed Cuban Press. I respect that.
1 Like
One of those golden nuggets i read about thinking “wtf is a cuban press?”
Answer: the stabilizer of all shoulder stabilizers.
1 Like
5/11/22 - 5/3/1 Periodization Bible Day 2
Had been waiting for quad ext since i finished with Yates Row… the same two fuckwits were on it from that point until i was done with my entire training day, and they were still on it. I figured “fuck it, I’ll just do them at home.”
Got home all excited to use the prowler… tore open the 75lb Rogue box to find out the vertical push bars are packaged separately and wont be arriving until tomorrow (today now). 
Opened the Spud Inc Glute Ham Strap, and they sent the wrong fucking strap. 
5/12/22
Sleep: 5h 58m (okay quality)
ANS Recovery: +0.4
Weight: 216.0lb
3 Likes
Where is the deadlift?
1 Like
Spud stuff is legit, did you get some other cool piece by mistake?
Don’t forget backwards drags to work your quads!
Cubans are definitely good for shoulders. 1 armed seems like it would be even better, or like more focused. Just more time consuming.
1 Like
Deadlifts are fucking up my recovery so badly I can’t justify to keep doing them while in a deficit (or at least during maintenance). When I go back to eating normal, I will bring back the deadlifts though. That, or undulating between deadlifts and squats as my heavy CNS movement - I’m just struggling to recover from weights 2x (or more) than my bodyweight, so I guess that’s pretty justified.
I got their Long Abdominal Strap
Which I would normally be fine using as an upper body sled pull strap, but the woman is insisting she wants a vest/harness for this instead. Still, I needed a Glute Ham Strap much more than some niche tool that I could use the push bars for.
Good for a unique ROM on shoulders and good for overhead stability. I’m a fan - you should give it a shot if you haven’t already.
3 Likes
I’m 100% gonna try those!
Pushing glute/hams and Nordic curls during a decompression phase sounds smart.
1 Like
RDL > Deadlifts all day.
1 Like
No. Just no.
5/12/22 - 5/3/1 Periodization Bible Day 3
Was a little tired going into this. Hammys are tender like a Benihana Fillet Minion after all those RDLs yesterday.
Good session, bench max could probably go up but I’m gonna let it ride for now. Tricep Extensions ruined my tris
Wife texted saying the rest of the sled showed up!
Prowler Challenge to follow.
5/12/22 - 5/3/1 Prowler Challenge Day 1
10 x 20yd sprints with 180lbs
No rest requirement
Bonus Work
2 x 40yd prowler pushes with 47lb child as weight
4 Likes