August 17
Kayaked 12 miles.
Traps and forearms are dead.
August 19
Incline bench
Bar x5
135 x5
155 x5
175 x5
195 x5
215 x5
235 x5
185 x10
Upside-down kettlebell press
25 x10
30 2 x10
Lat pulldown
3 x10
1 x6
Facepulls
4 x15
Meant to do flat bench, but used what was available. My bad for trying to do chest on Monday.
August 20
Ran 16:00
Standing Barbell Calf Raises
3 x10
Leg Press Calf Raises
3 x15
I still suck at running. Am trying to get a little better.
August 24
Walked 20 minutes waiting for a barbell
Deadlifts
135 x3 conventional x3 sumo
225 x3 conv x3 sumo
275 x3 conv x3 sumo
315 x3 conv x3 sumo
365 x10 conv
405 x3
425 x3
Hack Squats
3 x5 pretty heavy
Calves
Same as hack squats 2 x10
Fuck high rep deadlifts. Back is extremely fatigued.
August 26
Bench
Bar
135 x5
155 x10
175 x10
185 x10
195 x10
Incline Bench
135 3 x10
Pec Deck
3 x12
Incline Flies
3 x12
Preacher curls
3 x12
Hammer curls
3 x12
More Curls
2 x12
My back was still fucked up from Saturday. Couldn’t get on the bench without looking like an old man.
August 27
20 minutes on the elliptical.
Just tried to loosen up my back. Seemed to help some. I even got my heart rate elevated for a second.
August 29
Ab wheel rollouts
3 x10
Supersetted w/ lat pulldowns
3 x15
Decline Sit-ups
3 x10
Supersetted w/ DB Rows
3 x10
Facepulls
4 x15
Back felt way better today. I am still going to probably stick to taking it easy on compressive exercises for a couple weeks. I honestly think I slipped a disc that I popped back into place.
September 4
Ran 25 minutes.
3 x10 single leg calf raises
Been a fat piece of shit for the past week. Getting back to it now.
Saturday November 28, 2020
Deadlifts
135 x3
225 x3
315 x3
365 x3
405 x3
455 x1
495 x1
515 x1
405 2x5x1 (2 sets of 5 singles within 30 seconds)
Skwaats
Bar x5
135 x5
225 x5
275 x5
Leg Curls
3x15 some weight
Recent Pr’s
545 deadlift 3 weeks ago
475 squat without wraps (barely missed 500)
325 bench
I am 235-240 right now of fucking fat as well. It’s cool, no PT test until 2022, lol.
November 30
Bench (all presses supersetted with 5 pull-ups)
Bar x5
135 x5
185 x5
225 x5
255 x5
275 x3
295 3x3
Close-grip
225 x8
Peck deck (also with pu’s)
4 x10
Back flies
3x10
Showed up late to the gym and was kinda off, but whatever.
December 1
Squats
Bar x5
135 x5
225 x5
275 x5
315 x5
365 x3
385 x3
425 x3
Front Squats
Bar x5
135 x5
185 x5
225 x5
275 x5
Glute ham raises
3x10
December 2
Overhead press (with 5 supersetted pull-ups)
Bar x5
65 x5
85 x5
105 x5
125 x5
145 x5
165 x5
185 x2
155 x5
145 x5
145 x5 (was watching Steelers beat the Ravens and lost track)
135 x5
125 x5
115 x5
105 x5
Facepulls
3x15
December 3
Arms
Hammer curls
3x10
Rolling tricep extension
4x10
Preacher curls
A bunch
Shrugged tricep pushdowns
3x10
Lying rope curls
3x10
Single arm tricep extension
3x10
Got a good pump. Was fun.
Dec 8
Squats
Bar x5
135 x5
225 x5
275 x5
315 x5
365 x3
385 x3
405 x3
435 x1
Front Squats
135 x5
185 x5
225 x5
275 x3
Leg extensions
3x10
Stuck at Ft McCoy for 2 weeks. Forgot my belt in my room so went I smidge lighter than I initially intended on. Was still not bad hitting 435 without one. Was pretty fast.
Dec 9
Overhead press, supersetted with 5 pull-ups
Bar x5
65 x5
85 x5
105 x5
125 x5
145 x5
165 x5
190 x1
155 x5
145 x5
135 x5
125 x5
115 x5
105 x5
Back flies
3x10
Dec 10
Deadlifts
135 x3
225 x3
315 x3
365 x3
405 x3
455 x1
495 x2
525 x1
Squats
Bar x5
135 x5
225 x5
275 x5
315 x5
Been a rough year. Moved to Italy. Got fat and weak.
Current weight: 235
Friday October 29
Deadlifts
135 x5
225 x5
315 x3
365 3x3
Back extensions
3x10
October 30
OHP
Bar x5
65 x5
85 x5
105 x5
125 x5
145 x3
135 x4
Low cable rows
3x10
Facepulls
3x15
October 31
Squats
Bar x5
135 x5
225 3x10
Leg extensions
3x10
First week back in the gym in almost 3 months. Gonna take a minute to build back up.
1 Like
Welcome back man!
Back again for 7 or 8 weeks after another long break.
Deadlifts
135x3
225x3
315x3
405 8x3
Hack Squats
2 plates/side x10
2 and a quarter/side 2x10
Tore the fuck out of my hands, may need to do a little less volume on the deadlifts and some more accessories instead.
Bench
Bar x5
135x5
185x5
225x2
255x2
295x2
255 2x5, 1x4 (failed last rep)
Close grip
195x10
Pec deck ss /w rear delt fly
3x10
Tricep rope extensions ss /w facepulls
4x10; 3x15