11/25/25
Warmup: Barbell complex x3
Bench press 5x45#, 5x65#, 5x95#, 10x115#
Superset with chin-ups 2,3,4,5
Superset of: Zercher squats 135# 5,5,5, dips 5,5,5, Curls 48#x 8,8,8, Tricep extensions 10,10,10
Still going light and easy, still feeling the just starting back ache.
Interface acting weird, I keep getting ‘post cannot be empty’ messages.
12/1/25
Warm-up: Barbell complex x3
Power Cleans: 3x45#, 65#, 95#, 115#, 135#
Superset with chin-ups: 1,2,4,6,8
Squats: 5x45#, 95#, 135#, 185#, 225#
Conditioning: Elliptical 15 minutes.
12/2/25
Warmup: Barbell complex x3
Bench press: 5x45#, 65#, 95#, 115# Superset with chin-ups 2,3,4,5
Superset of: Zercher squats 135# 5,5,5. Dips (assisted 55#) 10,10,10, Curls 48# 10,10,10, Triceps extensions 48# 12,12,12.
Conditioning: Elliptical 18 minutes at level 4, speed 4.0
So, my right elbow feels like it wants to dislocate when I bench or dip with any sort of heavy resistance, so I stopped light on bench, and did my dips assisted, which was no problem. Not sure what’s going on with my elbow, but I’m not taking any chances.
12/5/25
Warmup: Barbell complex x3
Deadlift 5x45#, 95#, 135#, 185#, 5x225#, 5x275
Superset with chin-ups 1,2,3,4,6,8
Press 5x 45#, 65#, 85#,5x105#, 5x115 superset with front squats 3x same weights
DB press 40# 10,10,10 superset with DB rows 50# 12,12,12
Running: 3x 400m, 3:00 rest between intervals, very slow. Times: 2:44, 2:38, 2:29