6/10/2025
BW 188
Gamma Bomb W2D4
60s rest for everything here. Made a few changes spending on what was open
Flat DB Press 80x10 80x10 80x10
Flat Hammer Strength 3plx10 3plx9 3plx8
Dips 3x12 fully paused top and bottom
Mag Grip Pulldown 165x12 165x12 165x11
Pull-ups 3x12 / shrugs 3x12 @ 275
Wide Grip Pulldown 165x10 165x8 165x8
Side DB Raise 3x15 @ 25s
Cardio
3 mi run. Foot pain still lingering but not that bad.
Great leg day!! Made some changes on the RDLs and belt squats. I was feeling great and wanted to go a bit heavier so I did just that.
Heading to the beach for a few days with the family. W3 Gamma Bomb will continue on Monday. Will post my runs.
6/11/2025
BW 187.4
Gamma Bomb W2D5
Leg Curls 125x10 125x10 125x10 125x9
Hack Squats 3plx8 3.5plx8 4plx8
RDL 225x12 275x10 315x8
Belt Squat 3x8 @ 2pl
Donkey Calf Raise 3x12 @ 1pl
Cardio
5 mile run. This was a slog after hitting legs.
6/12/2025
BW 186.0
Cardio
4 mile run in 36:00
6/17/2025
BW 186.4
Back from vacationā¦Have been dealing with this recurring back injury since slipping on ice back in January and it has popped back up. It isnāt excruciating but I notice it on every step I take. Sciatic area as Iāve mentioned and the pain shoots down my lower back and I get numb feet. I think before doing anything I need to take extra steps to warm-up, which I often neglect. Possibly even a trip to the doctor if it persists, I thought I was past it so I never went.
Iām also considering that overuse may play a part beyond the initial injury. Wasnāt the reason for the initial injury but may be aggravating it? Iām not sure lifting 5x per week and running 5-6x per week is the best thing right now. May have to cut down one or the other, or both. Going to decide on best plan forward the next few days.
For now, I think the plan will be to include the Agile 8 daily and some extra mobility work and stretching. Dead hangs, lacrosse ball rollouts on my feet, etc. Will update as the days go on.