Wednesday
211, 24.5
ME Bench
Jumping jacks
2x1 min
Wiggling 5 mins
CG Barbell Row
45 2x20
Incline Press
45 2x20
65 1x10
85 1x5
105 1x5
125 1x3
145 1x3
165 1x2
185 1x2 f ing hard. bring the fail.
195 1x2 supercheat second rep. I think I recall getting 200 lbs for 5 reps not so long ago, i obv. need more shoulder work, or a better memory.
2-Board
45 + 3 chains 1x5
95 1x5
145 1x5
195 5x5
Kroc Rows
60 + Fat gripz 2x10 no rest except to switch hands. right wrost bugging me a little.
60 - Fat Gripz 1x50 Keeping good form, mostly feel in scapular retraction. Out of breath.
Supercurl Tricep Extension
70 3x10 form sloppy, obv. more evidence I need more tricep work.
Bradely Press
45 3x15 pop under left collarbone, same as recent curling pop. turned into push press last 5 reps.
Low pulley external rows (Fixed my new machine!)
5 1x10
10 1x10 working set GAH weakness.
10 2x8
10 1x10
Monster workout by the new standard. 2 hours? most of it, anyway. felt like I got stuff accomplished, though.
Thursday
212.4, 25.6? can’t recall
Feeder, commercial gym.
Face Pulls 5x10 @ 8
Tricep Pushdown 5x10 @ 9 I still think Tri’s are lagging, so I’ll err towards overtraining and see what happens.
Lean Away Raises 3x20 @ 7
First song in the gym: some blinnk 182 bs. I definitely made the right decision. surrounded by the same chumps doing the same… well, I don’t know what, but it sure isn’t working.
Friday
DE Squat
Wiggling 5 mins, more thorough than I have been, esp on hams. cold out.
Fat Barbell Curls
55 4x10 shoulder feels pretty good. I am doing this to warm the tendon pre-squat.
Box Squats
45 1x10 finding I need to grip about 3" wider on each side than normal. more back meat, or reduced flexibility?
45 + 3 chains 1x10
95 1x5 + suit bottom. I think my thighs must be bigger. this is getting tougher to put on. right on.
145 1x3
195 1x3
220 10x2 no belt. still fast at the end. trying for clanking. grip moved out to max, then back in a few inches. I’ll be more comfortable with a rack.
Sumo GM
220 + 3 chains 4x5 hard, but possible. form ok
Pulldown Abs
25 1x8
50 1x8 have to brace feet or this doesnt come down. cheating? i dunno.
50 1x8 facing down hill, much easier.
70 1x8 feeling the abs work now.
75 3x8 so glad I fixed this. cheap for how much i can do with it.
hungry. done.
Saturday
211.2, 24.6
AM Feeder
Face Pulls
25 1x20
30 1x20
35 1x20
40 1x20
45 3x20 Shoulder feels much more stable. working harder on left rear / mid delt. glad I can do these regularly now.
Pulldown Abs
45 1x10
75 1x8, 10, 8, 10
Noon Feeder
sled dragging, empty tire
Forward, from belt, 1.5 loops, down to back road.
tricep extensions x1
curls x1
Abduction x1 or is it adduction?
adduction x1 or is it abduction?
Y’s x1
pullovers x1
from belt, forward, back home.
took 1/2 hour.
Sunday
209.6, 25.6. wow, ate like carp yesterday.
DE Bench, new cycle. I think I had too much chain last time.
Walk 20 mins
Wiggling 5 mins
CG OH Row
45 3x20
Bench Press
45 1x20
45 +2 chains 1x10
95 1x5
125 1x3
160 10x3 fast all the way through
95 -chains 1x2
145 1x2
195 1x2 still clanking
245 kinda slow. hope less chain this cyle goes better
265 1x1.5 spotter grabbed, Maybe I could have worked through, but I doubt it. weak. At least I dont have shoulder pain when straining anymore.
Close Grip Incline
45 1x10
95 1x8
115 4x8
Fat Kroc Row
10 1x30
60 1x10 right wrist still feels a little strange like this. only looking for potentiation anyway.
Kroc Rows
80 1x10
100 1x10
120 1x10
140 1x5 fail. right stronger, I did left first, like always.
120 1x12
Triceps Pushdown
30 1x10
55 1x10
75 1x8, 8, 6, 6, 6
Low Pulley External Rotation
5 1x10
7.5 1x10
10 1x10
12.5 1x10 a little sloppy on left.
15 1x10, gaving to cheat a little by putting hand near same shoulder.
10 1x10, 8, 8 pretty strict.
Monday
209.8, 25%
ME Squat
Rack’s here!
Begin Tribulus Terrestris cycle, 1950mg / day
wiggling 5 mins
barbell curls 5x10
bodyweight box squats 5x10
Reverse Band Box Squats (Green Band 55 top 125 bottom)
125 1x10 hard to sit back.
195 1x6
195 1x6 +suit bottom
245 1x5 finally I can rack with abandon
295 1x3
345 1x2 + belt. no used to having this kind of weight on my back and it’s showing. form feels good until i rack.
375 1x2
425 1x1 solid rep.
475 1x1 fuck yeah. most weight I’ve ever squatted
525 1x1 (!) super slow rep, but far exceeding anything i can touch raw. I’m done here, which is just as well because I’m out of weights, just about.
Straight Legged Deadlift
135 1x5 first deadlift in a loooong time.
225 1x5
295 4x5 hard to put out effort after those squats. gotta force myself.
Pulldown Abs
85 4x8
Tuesday
213.2, 25.5
woke up at 6am hungry, chugged a bunch of milk. threw off measurements.
AM Feeder
Face Pulls
35 3x20
Tricep Extension
35 3x20 getting sloppy towards the end.
Wednesday
213.2, 23.6
DE Bench Press
Wiggling 5 mins
superset flat bench 45 lbs and inverted rows 3x10
Bench Press
75 1x10
105 1x5
135 1x5
165 1x3
195 1x3
225 2x2 + shirt this thing got tighter… or i got HUGE! at least i can touch. i need slippers.
255 1x1 atill getting on farther
285 1x1 felt like a good rep, but a little fast.
305 1x1
325 dump. could not unrack, went closer grip, and it just didnt work. bruising indicates left sleeve was slightly more internally rotated, but i dont think this was a factor.
Pin Press ‘8’
135 1x7 I have a tendecy to pull the bar together, not apart. I gotta remedy that.
185 1x5 + light band around wrists to queue triceps.
235 1x6
285 1x3 kind of. tough to start
265 5x6 + wrist wraps. much easier. feeling a little achy in the shoulder. stopping.
Tricep Pushdown
50 1x6
75 2x6, 1x5.
Tired. Disappointed with this workout. just doesnt feel good.
Krocs
60 1x6
70 1x50 PR
I think I may be overtraining, despite these PRs. bench press suggest I get roughly 30 lbs out of the shirt, but i feel like my technique is atrocious. Triceps much bigger recently, but not really sure if I’m significanty stronger. I have very high % pec activation in bench, deespite doing my best to tuck.
Thursday
213, 23.6
Feeder
Supercurl Hammer Curls
75 1x10
85 3x10
Face Pulls
25 1x10
50 5x10
Supercurl Tricep Extensions
85 1x10, 10, 10
Friday
213, 25.5
Wiggling 5 mins
Bodyweight Box squats 5x10 supersetted w/ barbell curls 5x10
Box Squats
Bar 2x10
45+ Purple Bands 2x6
95 1x6
145 1x3
195 1x2
220 8x2 right on. hard, but still get clatter at the top. not really sure how the rest of the cycle will go though.
Zerchers, Pin ‘6’
45 1x5
115 1x5
185 1x3 forearm pain.
185 1x5 + 2x6’s, better. tolerable.
235 2x5 thats it. not feeling very well. didnt eat very well today, meals were chicken veggies and rice, felt hungry and run down towards the end of the day. making huge gains in muscle size, particularly in lats and tri’s, but i’m going to deload a week, as i just dont feel very rested. joints feel well, overall, probably better than usual. shoulder is pretty good, knee not bothering me at all. wrist at 95%.
Sunday
209.8, 25.5
Deload DE Bench
Walk around property once
wiggling 5 mins
CG Flat Bench
45 1x30
45 + 2 chains 1x10
95 1x10 I feel pretty good.
145 1x3
160 9 or 10 x3. lost count. very explosive. held breath for each set.
Nuetral Grip Pullups
bodyweight 2x6
thats all. definitely feel like i could have put more out, but i’ll stick to my planned deload protocol and see what happens.
Monday
209.8, 25.0
ME Squat
no warmup.
Home made Safety Squat Bar! Parallel box
60? 3x10
Windchime Box Squats, Safety Bar
60+50 1x8 tricky!
60+100 1x6 getting the hang of it. good low back work.
110+100 1x5 good workout now. broke a sweat.
150+100 1x3
200+100 1x2 90% effort maybe last set. remember deload.
these were a fun tool for me. I’ll try to work them in more often. never done windchime squats with band, only ropes. good chaos training i think, and my back is lit up. i’m going to have to pad the arms on the bar so when i use real weight it doesn’t break me in half.
Wednesday
Felt like I “surfaced” today. I have felt this before, possibly connected to recovering during a deload? feel suddenly more alert, rested, talkative, “on.” very sudden moment, like a light switch.
ME Bench
dynamic warm up 5 mins
Bench
45 2x20 can feel a snap engaging triceps. good thing.
“brain police” are a solid band.
CG Windchime Bench
45 + 50 2x10 more explosive 2nd set. makes it ineresting.
75 + 50 1x5 being explosive definitely helps come off the bottom easier.
105 + 50 1x5 getting easier almost when counterweighted by bar.
135 + 50 1x3
165 + 50 1x3
195 + 50 1x2 hard reps, esp last one. remember deload week, although i’m not sure i need a whole week at this fatigue level. pretty happy with this, esp considering what % of raw bench this is, nevermind bands etc.
Nuetral grip pullups
2x6
looking forward to actually beating myself up again. shoulder has been feeling loose past couple of days, but not actually painful. i think more windchime bench and SSB will help a lot.
Friday
211.2, 25.3
DE Squats
warmup: putting on groove briefs for the first time. broke a sweat, took em off and stretched them using two bars, took slipper and PATIENCE to get them on. going to end deload. feel like i’m wasting away not working out 10+ times a week.
barbell curls
45 4x10 jesus christ these briefs are tight, esp lower seam around legs is painful.
squats
45 3x10
45 4x10 - briefs + suit bottom. more comfortable with super wide grip. guess i’m as ready as i’ll be. time to do this.
45 + purple band 1x10
95 1x5 harder to maintain shelf. sitting high on traps.
145 1x5 narrower grip, lil better. very explosive.
195 1x5
240 8x2 explosive all the way through.
Sumo SSB GM
60 1x8
130 1x5 reverse purple band
220 1x10
270 5x6 low rest, not timing… 30-45 secs? low back lit.
reverse hyper
70 1x8 this is tied on to the rack with ropes and a belt. could definitely be better made, but effective. feel it in low back immediately. dont think i’m getting all the way straight.
70 1x8 can feel this in spine now. not sure if good or bad symptom but def new. traction? pumping?
70 2x8 hard as hell, esp on low back. now i have a mark to improve. funny sensation in low back, but not bad funny. super stoked i’m not spending 1700 on this machine.
GHR on decline ab bench.
4have to do pushups to do this. want to get a hump to get weight off knees. getting sore, i’ll up frequency and hopefull get a good rep soon.
Pulldown abs, staggered
50 2x5 (one set per side)
75 4x10^
Shoulder dislocations 5x10
Saturday
212, %?
AM Feeder
shoulder dislocations 5x10
walk 30 minutes
Reverse Hyper
40 2x10
PM FEEDER
shoulder dislocations 1x50
seated DB clean
10 1x20
20 5x10
DB obliques
110 3x10
plate laterals
10 5x20
maybe this was a little excessive, but i wont have a chance to do a second workout tomorrow.
Sunday
210, %?
DE Bench
walk 5 mins
wiggling 5 mins
shoulder dislocation 1x50 getting more flexible as marked by how many fingers on the broomstick.
cg Bench
45 3x20
45 +2 chains 1x10
95 1x5
125 1x3
155 1x3
170 8x3 12345678 slowed down a little last set, but still clanking.
shirted bench
feel like i need to learn to ride the bubble down.
185 1x3 no touch
235 1x3 no touch
255 1x3 no touch
275 1x2 touch on first rep, belt broke off on second rep. it’s a fakie though
275 1x3 all touch no belt. this is close to my raw max. cool.
275 1x3 all touch, belt. purple, i can feel blood vessels popped. thinking i need an RPE chart, this was probably a little high effort for an assistance lift. either way, skill is growing. zero shoulder pain or clicking. feels normal.
cg windchime bench
45 + 100 3x8 light headed. very shaky.
barbell row
115 1x5
165 3x15
best kind of workout- PR’s and almost passing out. off to the superbowl!
PM- 50 shoulder dislocations
Monday
ME Deadlift
wiggling 8 mins
5x10 shoulder dislocations
pin pulls ‘1’
45 3x10 different stances.
45 + doubled green 1x5 to much tension. lifting rack.
45 + doubled purples, greens off. 2x5
95 2x3 sumo/conv
145 2x2 sumo
195 2x1 sumo/conv
245 2x1 getting tough on the grip already. i want to hit 350 for 1.
295 1x1
345 2x1 + belt. i seem to have lost waist, this is loose now. oops. forgot to add more weight.
395 1x1 great, better than i expected.
445 1x 99%. questionable if it would have passed.
395 1x1
conv. good morning SSB
60 1x10
150 1x10
200 5x5 sacrificing form a little. feel it in back more than hams.
glad to have a straight bar off my back for a whole workout. hope it helps shoulder, which has been feeling pretty good recently.
heverse hyper
70 2x8, 6, 8 (rack malfunction) much better extension. getting hungry. gotta hurry.
pulldown abs, staggered.
100 4x8 kind of english. switching every other set. feel like my work capacity is much better recently. i may need to brace feet if i want to go any higher in weight. might keep me more honest too.
GHR, on decline ab bench
5x5 doing pushups to assist. feel a lot stronger there, i’m sure it’s a factor of changed bench position (front elevated) and better nuero, not muscle.
Tuesday
AM FEEDER
shoulder dislocations 5x10
tricep pushdowns
50 5x10
seated DB clean
15 5x10
PM Feeder
shoulder felt nowhere near as hammered as it normally does after ME lower.
superset:
3x20 lateral raises 10 lbs
3x20 tricep pushdowns 25 lbs
no rest, then:
1x50 shoulder dislocations
Wednesday
AM, throughout the day:
shoulder dislocations
1x50, 15, 10, 10, 10
PM
ME Bench
band traction, both shoulders
shoulder dislocation
1x50
wiggling 5 mins
OH press
45 3x15
65 1x10
85 1x5 wow my shoulders are weak. this is definitely something i need to bring up.
105 1x3
125 1x3 not as hard, narrower grip.
145 1x3 very hard.
135 2x3 i wanted more in the redline with this lift, i feel a lagging muscle can and should be worked harder.
3 Board
135 1x5
165 2x5 got a really nice flare pop thing, did a second set real quick to lock that idea in.
195 1x3 still feels super light and fast.
225 1x3
255 1x3
285 1x1, fail on rep 2
255 1x3, 2, 3. kind of stressing my shoulders on last rep.
windchime
45 + 100 3x9 PR
barbell row
45 1x20
95 1x5
115 1x8
175 3x15 PR
bradley press
55 3x12 trying to squeeze shoulder blades, prevents left shoulder from rolling back too far.
Thursday
212, 24.6
AM FEEDER
shoulder dislocations
1x50
dumbell cleans
2x15
superset w/ tricep pushdowns
50 2x15
lateral flies
15 3x15 not going to have a chance for accessory work tonight. starting a class.