What I planned on doing was max presses. But energy for that was not present.
Handstand holds 50s, 40s, 17s, 40s
Trx knee tucks 20 x 5
Back extensions 20 x 5
Decline sit-ups 10 x 5
Still work though @theinneroh my man
Every fuxking thing counts
Great day today.
DB press 65’s x 10, 90’s x 5, 100’s x 2, 90’s x 5 x 5
HS iso wide chest 360 x 5, 360 x 4, 360 x 5, 360 x 4, 360 x 3
HS iso decline chest 270 x 11 , 9, 7
Chest press machine 145 x 10, 12, 10, 10, 10
Chest press machine 130 x 9, 12, 14, 18, 20
Seated dip 180 x 10, 270 x 7
Seated dip reversed 180 x 11, 12, 12, 13
Tricep extension cable 12, 20, 16, 14, 9, <— adding weight each set
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@theinneroh fucking crushing it my man.
Consistency trumps all
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Kids are back with mama, so I’ll probably hurt myself this week.
Rack pulls 225 x 10, & 10 shrugs, 315 x 10, & 10 shrugs, 425 x 6, 6, 6, 6, 315 x 10, & 10 shrugs, 10 shrugs
DB shrugs 125’s x 15 x 3
HS iso low row 90lbs x 10, 180 x 10, 10, 10, 10, 10
Seated row BS underhand 115 x 10, 10, 10, 15, 15
I already feel the shrugs and I’m exhausted.
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I thought I was done, but after reading the punisher’s log, I felt bad. So I bought some sunbutter and ate a belgium waffle. That put me up to like 2800 calories, and made me feel bloated. Soo
Elliptical 40 min
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I feel you ahah since I’ve been counting my calories I almost feel guilty going too high on cals… And I want to do cardio. Don’t help that I feel super fat today after this indulging weekend
Right knee still hurts. It’s the tendon from the quad to the knee on the inside. I was so excited that my legs were getting bigger that I googled how many times a week I can squat. So I went from one day to two. And clearly that was too much for me.
Easy day.
Elliptical 20 min
Hip abduction 205 x 15, 235 x 15, 265 x 15, 295 x 9
Hip adduction 250 x 15, 280 x 15, 295 x 20, 305 x 15, 20, 20
Horizontal calf 310 x 17, 330 x 12, 11, 10, 10
Leg curl 110 x 10, 125 x 9, 6 - hold last 2, 110 x 10
Spin bike 10 min
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Easy day for my joints. High reps.
HS iso wide chest 180lbs x 20 x 5
Pec fly 175lbs x 15, 16, 20, 15, 24, 10
HS Iso decline 180lbs x 20 x 5
Seated dip 180lbs x 20 x 5
Overhead cable extension 42.5 lbs x 25, 50 x 25, 57.5 x 25 x 2
Elliptical 30 min
Treadmill 30 min
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Could you record some squatting? Might be slight valgus from what you’re describing, which wouldn’t surprise me considering your height…
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It’s going to be a while before i can squat again. But keep in mind that I used to run a lot. 20-30 miles a week.
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Ouch yeah I can only imagine the wear and tear
Oh my arms!!!
HS pullover 90 x 10, 180 x 12, 270 x 12, 360 x 7, 6, 270 x 12, 12, 9, 180 x 12
Cable lat pulldown 70 x 15, 85 x 15, 100 x 15, 115 x 15, 130 x 10, 145 x 9, 160 x 7,
Rear deltoid 115 x 10, 10, 11, 10, 10
Cable lat pull burnouts 57.5 x 20, 72.5 x 20, 95 x 20, 20, 20, 20
I was dragging all day, I finally forced myself to do what I had planned.
15 mile bike. Only it was the mountain bike instead of the time-trial bike. The watch was acting up and lost connection for a while! 
Life happens. Took middle kid to ENT appointment. Threw the morning off. I only got in some cardio. Spent the last hour trying to enroll him into school.
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pressed the 105’s today, one step closer to not being basic. Keep in mind that I keep them close which is harder.
Db press 50’s x 17, 105 x 1, 95 x 4, 90 x 5 x 3, 90 x 4 x 2
HS iso lateral incline 90lbs x 13, 140 x 12, 160 x 10, 8, 7, 7
HS iso decline 270lbs x 6, 5, 5, 5, 5
Pec fly 175lbs x 10, 190 x 7, 9, 8, 9
Press down burnouts x 4
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I can’t wait for the day when I can weights at home.
Elliptical 30 min
Back extensions 20 x 5
Rack pulls 135lbs x 13, 225 x 13, 315 x 13, 425 x 8, 6, 7, 5, 6
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No energy. But I went anyway. And I’m glad I did!!! Today must have been smoking hot chick day. There were like 10+ attractive women there today compared to the typical ZERO. This was way better than the typical “stand in the middle of the locker room naked watching other guys day” they have those 1-2 times a week.
Overhead press - wasn’t feeling it
Hip adduction
Hamstring curls
Calf raises
Elliptical 20 min
Treadmill 10 min
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