Front squats
Bar
135
185
225 x 5
Deadlifts
135
225
315
355 5 x 5
Deadlifts are still pretty easy at this weight. It really is funny how much some stuff drops after a break and others very little. I feel like I still have a 5 plate deadlift in me but I would get crushed by a 3 plate bench. Just have to take my time to get back into shape I suppose. I also re-figured out how to use my glutes in the front squats so those weren’t too bad either.
Saturday Oct 10
Squats
Bar
135
225
275 3x5
Reverse hyper
Some for a few
Sunday Oct 11
Bench
Bar
135
185x9
205x5
155x9
Face pulls with rope triceps extensions
2 sets of a bunch
Monday Oct 12
Deadlift
225
315x3
405x3
455x1
Pull ups
Squat rack curls
More time passing, slowly getting fatter and weaker. But work is starting to slow down and I am getting the opportunity to stick with a semi normal schedule. See how long this lasts. I was so good about getting to the gym come hell or high-water for the longest time, now I have difficulty stringing 2 weeks together.
Military press
Bar
65
95 3x10
Pull ups
10
Dips
3x10
Face pulls with rope triceps extensions
3x15,10
Wow 4 days in a row, that has to be some kind of recent record for me.
Pull ups
10
High bar Squats
Bar
135
225 3x10
10 more pull ups
So that was harder than I thought it was going to be. I had almost forgotten what a quad pump felt like.
Pull ups
10
Decline bench cable pull overs (they looked cool)
I think 4x10
Seated hammer curls
A bunch
Face pulls and triceps rope extensions
Some for a few
Pull ups
5,5 (really sore from the 19,000 curls I had just done)
Got off of work early and I don’t know anyone in this town, so off to the gym to do whatever the hell I felt like. It felt great.
Sat Oct 17
Pull ups
10
Squats
Bar
135
225
315x2
365x1
315x5
225x15 (almost died)
Reverse hyper
10 more pull ups
So, only lost 130 lbs off my Squat since January. God dang life, why do you have to get in the way of everything?
10 pull ups
Bench
Bar
135
185x6
225x6
185x15
Face pulls and rope push downs
Cable chest flies (don’t judge me, they felt kinda good)
Felt pretty good today. Prolly could have gotten the 225 for 10. Maybe I will next week.
10 pull ups
Deadlifts conventional and sumo
135
225x5,5
315x5,5
365x5,5
Curlz
Til I couldn’t
6 more pull ups
I think I invented a new lift today. I call it the “hydraulic cylinder shoulder carry because the damn forklift broke”. All you have to do is set a 350-400 lbs (depending on how much fluid is left in it) refuse front end loader cylinder on your back and carry it out of the shop. I find that it really works your obliques and patience.
12 pull ups
Military Press
Bar
75
115 3x10
Dips
3x10 1x15
Back flies
3x15
Rope push downs
A bunch
12 more pull ups
Now for some sushi and maybe some beer.
Saturday Oct 24
12 pull ups
Squats
Bar
135
225
315x2
365x2
405x1 (belt and knee wraps)
315 2x5 (no wraps or belt)
Reverse hyper
Curlz
12 pull ups
Oct 25
12 pull ups
Bench
Bar
135
185x6
225x3
245x3
255x3
Incline dB press
35x20
45x15
55x15
Face pulls
Some
12 pull ups
Really not good at incline presses. Probably means something. Haven’t decided what yet
12 pull ups
Deadlifts
135
225
225 (add 2 doubled red mini bands) 1x3
275 plus bands 6x3
Curlz
12 pull ups
My right shoulder is kinda bugging me on the overhead press. Might switch to dumbbells for tomorrow and see how it feels.
15 pull ups
DB seated ohp
30s
40s
50s x10,8,10
JM press
Bar
95 3x8
Rear delt machine fly
3x10
Triceps rope push downs
3x a bunch
12 pull ups
Squats
Bar
135
225
315x6
335x6,4
Reverse hyper
Curls
Was planning on doing more volume on squats, but said fuck it. I am going to try and remember to hit some quads with deadlifts in a couple days.
15 pull ups
Bench
Bar
135
185x6
225x3
255x3
275x1 (all paused)
225x7 (full stop, not much of a pause)
Face pulls and triceps rope extensions
Some
Was in a hurry today, but I didn’t skip the whole session at least. Now to celebrate the holiday under a blue moon, with an orange slice of course…
Deadlift
135
225x5 conventional x5 sumo
225x5 1 plate deficit conventional
315x5 deficit
405x5 deficit
10 pull ups (really hard after deadlifts)
Curls
Lots
Deadlifts felt pretty decent actually, but I ran out of steam pretty quick due to the lack of sleep and long shift.
15 pull ups
DB seated ohp
35s x10
45s 4x10
Dips
3x10, 1x16
Back flies
3x15
12 pull ups
I did the db presses with my elbows pointing at more of a 120 degree angle as opposed to straight out to the sides like I normally do. Now my shoulders don’t hurt like they normally do! Not even the standard clicking and popping that usually occurs. Me likey.
Saturday
15 pull ups
Squats
Bar
135
225
315x3
365x2
275x12
Reverse hyper
Curls
Monday
15 pull ups
Bench
Bar
135
185x6
225x8
245x5 (all paused)
Speed bench (I found some chains)
135 plus maybe 35 lbs chain each side 6x3 with short rest intervals
Face pulls and triceps rope extensions
Some
10 pull ups
I am going to try and get in the gym a couple more times this week but I did take 3 days off of work to play fall out 4. We will see what takes precedence.
Pullups
12
Pause Bench Press
Bar
135x7
185x7
225 4x7
Add slingshot 245x5
Straight arm lat pull downs
3x10
Band pull aparts
A bunch
Dips
2x10
1x9
Back in the gym for about a month and a half now. Been benching twice a week, a vertical press once a week, deadlifts once, normal squats once and a squat variation alternating between high bar squats and high box squats once. Also finishing my pressing days with a triceps exercise, while doing biceps after each lower body day.
My bench is coming back a lot faster than my squat doing this, but that’s fine. I am hoping to hit 350 bench by summer, then up the frequency of squats and lower for bench. My deadlift is still doing ok, pulled 495 a couple weeks ago. I figure that will just go up the more I hammer the hamstrings and lats.
I am not sure if I will keep updating this log, but I guess this is a check in reaffirming the insomnia for the nefarious.
12 pull ups
Deadlifts
135
225
315x5
365 3x5
Glute ham raise (the actual right way for once)
2x6
1x8
Chain curls
1 set (didn’t like them)
Rope curls
4 sets
And my hamstrings feel like they want to tear with every step. That’s a good thing, right?
Saturday January 23
12 pull ups
Bench
Bar
135
185
225x5
265x3
275 3x2
295x1.5 (almost had 2)
DB squeeze press
3x10 some weight
Triceps push down/seated cable rows
3x20 3x10
Face pulls
3x15
10 pull ups
Monday
12 pull ups
Squats
Bar
135
225
315x5
345x6,4,2,2,2
Curls
Some
Monday’s workout was at 3am right before I went to bed, so I kept it brief. Got news I am fired once the new guy starts, so that’s exciting too.