I forgot to post yesterday. The unbelievable weather here shut everything down, so I had to workout at home.
100lb DBall over the shoulder drops x 101 - I was excited to make it to 100! Last time my arm gave out at 84ish.
elliptical 45 min 603CAL
15 min walk
I was completely fatigued to the point I was feeling sick.
YIPPI!!! The snow and ice melted enough for me to make it to the gym. It was pretty packed for a Saturday, so other people clearly were in the same position as me. For the last week I just did resistance tubes, dumbbell work, squats with weights in a backpack, cardio. Minor stuff like that so I didn’t post.
Today
Spin bike 15 min 108CAL
Rack pulls below knee 135 x 10, 225 x 10, 315 x 10, 405 x 10 x 3
Barbell Shrugs 315 x 10 x 5
Hammer strength ISO pullover 270 x 10 x 3, 320 x 9 x 2, 320 x 7
Dumbbell shrugs 125s x 10 x 5
481CAL
Elliptical 20 min 230CAL
So excited. I got the 95’s up! I think I could have pressed the 100’s if I would have started warming up heavier, or maybe skipped something.
https://www.instagram.com/p/CLkGob2lTkG/?utm_source=ig_web_copy_link
DB Press 65’s x 10, 75 x 10, 80 x 10, 85 x 7, 90 x 5, 95 x 3, 90 x 5 x 2, 90 x 1
HS iso wide chest 270 x 10, 360 x 5 x 3, 360 x 4, 360 x 3
Pec fly machine 205 x 10, 235 x 9, 235 x 10 x 2, 235 x 8
assisted dips
593CAL
recumbent bike 30 min 175CAL
45 Minutest elliptical 463CAL
Mr nose picking don’t re-rack his weights was there again today. This guy irks me to no end.
Squats 135 x 10, 225 x 8 x 5
Squats top half 315 x 10 x 5
420CAL
I planned on doing more, but my lower back cramped up. And after I used the theragun on it, I became extremely exhausted.
IMO, you did not burn 420 calories with just those squats. Not trying to be a dick. Just saying don’t eat an extra 400 calories to make up for it.
HAHAHA, it took me 42 minutes to finish it. I don’t think it’s accurate today because I took some ephedra which upped my HR and tricked my watch. But the Apple watch is normally correct.
I suppose if you are consistent with what you eat, and how you train, it will end up the same given that you aren’t accumulating fat. Being inaccurate isn’t all that big of a deal as long as consistency is there, and adjustment takes place to achieve ones goals.
I’m pretty consistent with food and weight training (not cardio). Except for the last week, the snowstorm threw me off and I totally under ate. My goals are bigger legs and less fat. I feel like the I have less fat, but I’ll get another dexa in April to confirm that the training and diet are in check.
I typically eat at BMR or under and don’t use the calories burned to up my intake. I feel like at 16% BF I don’t need to up my intake.
I kept my boys home yesterday, so no working out. It would have only been cardio anyway.
BB curl to press warmups, 135 lbs x 5 x 5
BB strict press 135 x 3 – not happening
BB push press 135 x 5 x 5
BB press 95 x 10 x 3, 95 x 6 x 2
48 minutes 356CAL
Elliptical 45 minutes 422CAL
Machine presses burnout
This weather, can’t tell if I’m getting sick or if it’s just the 4 seasons we had this last week.
Leg press plates 360lbs warmup, 360 x 8, 360 x 12 x 5, 450 x 10
Hip abduction 235lbs x 15, 280 x 15, 295 x 15 x 4
Seated calf machine 310 x 13, 330 x 10 x 4
Reverse Hack squats 270lbs x 10, 360 x 10 x 4
Today was weird, I stopped at the gym this morning and the parking lot was full, there were people all over the gym and the racks were taken. Marathon Betty was in the power rack I like and it looked like she was just getting started. So I waited 5 minutes and then left.
I’m back in the office now so I have other gym options. So at lunch…
Rack pulls from under knee 225lbs x 10, 315lbs x 10, 425lbs x 10, 425lbs x 8, 425lbs x 10 x 3
Sled pulls for 20 minutes
Hurrah 
I pressed the 100’s today. I was nervous and even more because I caught someone watching me.
Db press 45’s x 10, 75’s x 8, 100’s x 1 x 2, 90’s x 5 x 2, 85’s x 5 x 2
Iso lat wide 270lbs x 12 x 2, 270lbs x 9, 270lbs x 5, 270lbs x 7
Seated dips 180lbs x 12, 270lbs x 10 x 3
I was 
yesterday. Feeling better this morning and my knees didn’t hurt much… Sooo
Hack squat 90lbs x 10, 180lbs x 10, 270lbs x 10 x 3
Reverse hack 360lbs x 10, 410lbs x 10 x 3
Calf raise machine 290 x 13, 330 x 13, 370 x 10 x 3
Pullovers 180lbs x 15, 270lbs x 12 x 4
Weighted ball carries 5 rounds 1 minute on 1 minute off - thanks @aldebaran those rock!
Finally gotten access to a hack squat… haven’t in many years and God I love this machine for quads!
Otherwise, pulling the sled like you did the other day is amazing when we have shitty knees
Too many years of running. If I could go back in time and slap myself, I would.
I can do squats and hacks to 225lbs pain free. But I can do reverse hack up to 450 and it’s my back not my knees that hurt. I’ve been thinking if wraps will safely help with the pain.
Just cardio today.
Handstand hold 5 x 45 seconds
TRX knee-ins on balance board
Elliptical 40 minutes
Resistance tube shoulder work
Elliptical 25 min
Treadmill walking at incline 40 min
Super exhausted today. The volume has caught up with me. And too many hip thrusts yesterday.
Inclined (15) treadmill walk 30 minutes
Handstand hold 1 for 35 seconds and then cramped up.
Hip adductor and abduction
Hamstring curls
Calf extension with a hold on the last rep each set
Those hip and hamstring exercises from yesterday ruined my plan for today. So…
BB Seated Overhead press top end 135 x 7, 155 x 5 x 3, 175 x 5 x 2, 155 x 5
BB Overhead press 95 x 7, 115 x 5 x 5
BB push press 135 x 5, 115 x 5 x 2, 115 x 6 x 3
Hs Iso lateral shoulder press 90 x 10, 140 x 6, 160 x 6, 180 x 5, 180 x 4 x 2
I forgot to start the watch until after the first routine. So add 15 minutes.
