5/28/20
Band Pull Aparts
3x10
Horizontal Pull Ups
16/10/6
Stair Push Ups
30/25/25/25/25
Face Pulls with medium band
1x70
Standing Cable Flies with resistance bands
Alternating from low to high, mid line, and high to low for 12 reps each.
Medium band
Heavy band
Heavy + light band
5/29/20
Conventional Deadlift
135x2
185x2
205x1
255x1
275x1
310x5
310x5
310x5
310x5
310x5
310 lbs is the limit of what I have available currently. I’ll just keep trying to add reps until the gyms reopen here. These are touch and go.
Split Squats
Bodyweight
3x5
Hill Sprints
15 yards x 7
Also just a little bit on my body composition changes. I bought a lifting belt a number of years ago. When I started back lifting 17 months ago I could not use the belt because it was too small. I used the 5 set of holes for the buckle today.
5/31/20
Squat
135x2
165x2
185x1
205x8
245x8
245x8
245x8
245x8
RDL
170x10
170x10
170x10
170x10
170x10
Abductor and Adductor work.
I’ve not felt much groin discomfort the last couple of squat sessions. Not sure if it’s the abductor and adductor work helping with strength imbalances or the hill sprints. Doing better though.
6/1/20
Band Pull Aparts
3x12
Rotator Cuff Warm Up
Pull Ups x2
Pull Ups negative only x5
Landmine Press
Bar x 10
+25 × 10
BOR
135x10
135x10
135x8
135x8
135x8
Stair Push Ups
1x32
6/3/20
Hill Sprints 15 yards x 7
6/5/20
Since I have reached the limit of my available weight I had planned on adding extra reps per set on the touch and go deadlifts. Today I just did singles so I was pulling from the floor each time. Figured it would be more challenging thus I could get more mileage out of the weight I have. This is with iron plates on a concrete floor so each rep is lowered in a controlled manner to the floor.
Conventional Deadlift
Warm up
135x1
185x1
205x1
255x1
275x1
310 lbs - 10 singles within 15 minutes
Split Squats with bodyweight
4x5
6/7/20
Band Pull Aparts
3x10
Horizontal Pull Ups
10/8/8
Landmine Press
45 lb bar x 10
+25 × 10
+35 × 10
+45 × 10
+55 × 10
+65 × 10
+75 × 10
+85 × 10
Single Arm Landmine Rows
+45 × 10
+45 ×10
+45 × 10
Single Arm Landmine Press
+25 × 10
+25 × 10
+25 ×10
Three Way Shoulder Raises
5 lb plates
3x12
45 Lb Barbell Curls x 22
Triceps Push Down with heavy + medium + light band x 26
6/8/20
Was pushed for time yesterday so I adjusted to get a quick session in.
Squat
Warm Up: 135x2, 185x2, 205x1, 230x1
255x12
205x14
RDL
185x16
6/10/20
Band Pull Aparts
3x12 medium band
Rotator Cuff warm up with medium band
BOR
135x10
135x10
135x10
135x10
135x12
Standing Cable Flies
Low/Mid Chest/High to low
Medium Band 12 each
Heavy band 12 each
Heavy + light band 12 each
Heavy + medium + light band 12 each
BOR and flies were superset
Triceps Push Down with heavy + medium + light band
1x43
Face Pulls with medium band
1x70
Front Shoulder Raises
5 lb plates
1x40
Lateral Raises
5 lb plates
1x25
Having the AC joint checked out tomorrow morning.
6/13/20
Conventional Deadlift
Warm Up 135x2, 185x1, 205x1, 275x1
Singles
325x10 in 13 minutes
Trap Bar Deadlift
Touch and Go
325x5
325x5
325x5
Seated Leg Press
350x15
350x15
350x15
350x15
Seated Calf Raise
35 lb
1x25
Standing Calf Raise
Standing Squat Machine (not really sure what this apparatus is called)
No added weight
1x25
Adductor and Abductor work
Gyms reopened so I may do some here and some at home. Was able to move up in weight on the DL at the gym today.
My workouts will probably look a little different too obviously.
6/14/20
Warm Up
3x10 Face Pulls
Rotator Cuff
Seated Cable Rows
Warm Up
75x10
105x12
120x12
120x10
120x10
Seated Chest Press
Warm Up
30x10
60x10
90x10
135x8
105x10
105x10
105x10
Lat Pulls
120x10
120x10
120x8
120x8
Decline Cable Press
Warm Up 2 plates per side
4 plates x 10
5 plates x 10
5 plates x 10
5 plates x 10
3 Way Shoulder Raises
8 lb Dumbbells
4x10 each
Curl + Tri superset
Cable Curls with rope grip
45 lbs
35
29
Triceps Push Down with Cable
75 lbs
40
21
6/17/20
Squat 4x6-8
Warm Up 135x3
185x2
205x2
225x1
260x8
260x8
260x8
260x8 Slight pause on bottom of last rep.
RDL 4x8-10
175×10
175x10
175x10
175x10
Leg Press 4x8-10
365x20
365x10
365x10
365x10
Seated Leg Curl 3x10-12
100×12
100x12
100x12
6/18/20
Warm Up
Shoulder Warm Up
Face Pulls 3x10
BOR 4x8-10
45x8
95x8
145x10
145x10
145x10
145x8
Chest Press 4x8-10
120×10
120×10
120×10
120×10
Assisted Chin Ups - Overhand Wide Grip
–94×6/6/5
Single Arm Cable Press
5 Plates
4x10 each
Face Pulls
60 lbs cable
1x40
Pec Fly Maxhine
75×12
75×12
75x12
3 Way Shoulder Raises
8 lb Dumbbells
3x10 each
Cable Curls with rope
60x20
60x20
60x14
Superset with…
Triceps Push Down
75x20
75x20
75x15
6/21/20
Conventional Deadlift
Warm Up
135x2
185x2
205x1
275x1
340 lbs
6 Singles in 11 minutes
Trap Bar Deadlift - Touch and Go
340 lbs
3x5
Seated Leg Press
365 lbs
5x15
Seated Calf Raise
+45
1×25
Standing Calf Raise on machine +50 lbs
1x20
Adductor and Abductor work
This morning was the first time I weighed less than 240. Came in at 238.4. Due to natural fluctuations, it will probably be another week or so before I am at that weight every morning. But it’s progress.
6/22/20
Warm Up
Band Pull Aparts and Bands for Rotator Cuff
Seated Cable Rows
Warm Up
60x8
120x10
120x10
120x10
120x10
Seated Chest Press
Warm Up
30x10
60x5
90x3
120x10
120x10
120x10
120x10
Lat Pulls
120x10
120x10
120x10
120x10
Decline Cable Press
135x10
135x10
150x10
150x10
3 Way Shoulder Raises
8 lbs Dumbbells
15/12/10 each
Cable Curls superset with Triceps Push Down
Curls
60 lbs
20/20/15
Tri
75 lbs
20/20/20
6/24/20
Squat 4×6-8
Warm Up
135x5
185x2
225x2
270x8
270x8
270x7
270x6
RDL 4x8-10
180×10
180x10
180x10
180x10
Leg Press
405x10
405x10
405x8
405x8
Seated Leg Curl
112.5
1x20p
6/25/20
BOR
145x10
145x10
145x10
145x10
Decline Dumbbell Press
70x10
80x10
80x10
80x10
Mid Grip Lat Pulls
140x10
140x10
140x8
140x6
Decline Cable Press
135x10
135x10
135x10
135x15
Cable Flies
4 plates per side
10/10/8/8
Pressed for time today so BOR and DB Press were superset. The lat pulls and cable press were also superset.
Tried a couple options on a press today and went with the decline DB press. Still a little iffy feeling on the shoulder. May try different variations of the cable press for a while. Seems to feel the best.
Trying to catch up this. Deloaded over the last 7 days and never logged last actual session.
6/28/20
Conventional Deadlift
340 lbs 6 singles. Attempted and failed on 7th.
Trap Bar Deadlift
340 3x5 Touch and go
Seated Leg Press
380 5x15
Adductor and Abductor work
A couple of notes: Twisted my left knee doing the Trap Bar Deadlifts. It had been a while since I had done a deload so I figured it was a good time for one. Just a couple easy sessions I’m not bothering to log.
Also on the Deadlifts, both conventional and trap bar seemed tougher. Feel like I had stalled a bit the last 2-3 weeks. Even though I had went up in weight the previous week, I wasn’t able to complete as many reps as I had expected. This time around I did the same reps but it took me longer and they were definitely more difficult from the get go. Almost all of it seemed like a grind. I am continuing to lose weight slowly so that may be playing a part. I think I need a better progression plan given I’m in a weight loss mode and progress seems to have come to a end here. Think I may do a 531 progression on my squat and Deadlift and drop either the trap bar or conventional. Keep one of those and either RDL or another assistance exercise on my other lower day.
7/4/20
BOR
140 lbs 4x12
Decline Dumbbell Press (Very slight decline)
90 total 4x12
Wide Grip Lat Pulls
70 4x12
Cable Press
135 4x12
Face Pulls
75 4x12
Alternating Front and Lateral Shoulder Raises
5 lb Dumbbells 4x12
Cable Curls
60 4x12
Cable Triceps Push Down
75 4x12
I have family in visiting so I superset the Rows with DB press and the last with cable presses.
I’ve been consistently weighing in the 236-237 range in recent days.