Thursday 6-4-25
BORs using 100# plate-
100 x12
115 x12
140 x10
159.5 x16
Ate a bunch of grapes
162.5 x20
That’s a volume increase. My back is still a tad fried from Sunday but it’s doing well, I didn’t wear a belt.
Shrugs using T handle-
200 x40
Belt
245 x40
That was hard. I feel I might be better off going lighter for 60+ reps. I’m sure my recovering back made this harder too.
Friday 6-6-25
Today was a fun one fellas!!!
Did something new and exciting!!!
I have a ladder against my wall….
I place a pair of dumbbells out in front of the ladder……..
Placed my feet on the first step, angled the dumbbells wide and reverse gripped some pushups!!!
Tied 10# to my waist and put my feet on the second step, holy buckets-
X20
Feet on 1st step-
X6
Holy buckets
Tricep extension push-up on 1st step x10
EZ standing tricep overhead extension-
Up to 133.5 x1
SICK!!!
Saturday morning gym
Seated presses semi wide grip only to the chin-
Up to 165 x1
Arthur Lift-
Up to 165 (10# PR)
I only did 10squats because my core was fried from those push ups yesterday.
I failed to press this off my shoulders.
I hit the Arthur Lift again with 165, no squats, failed the press again.
Might of been too fried, but that’s ok, need to use this for improvement. Still hit a (it’s really a continental squat) PR and volume on that.
Later on I also did-
1-arm barbell curls-
45# x8 ea.
Add clips x10ea.
2-sets of clips x18ea.
That’s a PR!
Sunday 6-8-25
Was beat up as frack, those continental squats put a hurting.
Was thinking about doing some squats but ended up doing-
1-arm barbell press overhead-
Worked up to an assisted partial press and lockout hold with 92# and a good negative.
Dropped down - 78# x4ea. (2-rep PR)
Well that was a win!!!
I decided to just do some light front squats cross arms 78# x20
I’m not used to front squats so that’s a change.
Right after that I fell asleep, doing 1-arm barbell press (barbell, not a dumbbell) for reps makes you feel like you’ve worked at a steel mill all day.
Monday 6-9-25
Alright, I was pretty happy with my fat loss today!
I’m doing a bunch of cutting here and there and with the high rep squats getting heavier I’m going to do a lot of my calorie consumption pre and Intra lifting especially on squat day. Today I consumed 800 calories in that period, over 100 were grapes.
Stienborn squat-
Up to
166 x20
168 x20 (nonstop) that’s a win!
Dumbbell hinged laterals-
Up to
15# plus handle (20ish) x 20 sides supinated x20 front.
Had to put the bells down a couple times on the front.
This is a great interview here with Lee P. Really, his eating concept is what I think works!!! This guy really got the most size out of his frame, he had from a looks perspective the largest looking arms for being his size, he basically ate how he wanted which aided in building his size than he cut and dieted when needed. Plus he didn’t feel pressured to always eat in the off season. It’s so easy to be held down thinking you need all this protein and or can’t miss a meal, nonsense as I’ve always suspected-
Tuesday 6-10-25
Floor press, haven’t gone for a 1-rep max in awhile-
Warmup sit-ups with weight overhead- 72.5 x3
Floor press-
120 c20
150 x20
177.5 x20
230 x1
247 x1 (felt easy)
264 miss (PR attempt)
256 miss
242.5 x1 maxed
Dang, the 264 budge fried me.
Drop down-
200 x13 (1-rep PR)
Happy I got something. The worst thing one can do is not try.
2.5 thick hammer curls-
X20
X25
Rest
X40
Wednesday
Warmup with extensions off the cooler, these are way harder than using a back extension machine.
45# bar holds for 3-sets of 10seconds
Plus barbell side bends bar on shoulders.
Light squats clean pressed-
Up to
129 x32 squats then 3-presses to the chin.
Lying JM presses with 2.5 dumbbell thumbless-
x20ea. Added 5# x20ea.
Tip: For the older fellas, doing conventional deads and squats weekly all them years puts the hurts on the lower disks. You will need to start thinking the opposite of weight stressing that area.
You always lift from the front, so start lifting from behind. You always squat with weight on back, so you need to be squatting with weight in front. Etc etc etc.
Thursday 6-12-25
Calf raises first!!!
Using dip belt and 100# for the raises-
BW x30
100 x50
150 x50, add weight, 175 x30, 10, 10
BOR with 100# plate-
Up to
151.25 x17
165 x22 (PR)
Hitting over 20 reps with 165 without a it being a drop down is very telling that I’m getting bigger and stronger. You won’t always hit 1-rep PRs, but adding weight and reps is indeed the way to know stuff is working!
3” bar curls-
Up to
95 x 12 (4rep PR)
More PRs!!!
And my calves were so fried, I feel it walking up the steps right after this!!!
Doing calves first is money! You can blast them way harder fresh because we all know calves at the end when drained (everyone does calves last) SUCKS and you ain’t going give it your all.
New Avatar!!! Waist smaller, arms bigger!!!
well done. nice work.
Friday-
Wide grip supinated pushups feet on ladder-
2nd step-
BW x20
11.25# tied to my back x30 (10rep PR)
Tricep extension push up on 1st step x12 (2-rep PR).
Yo @dchris why are you posting your stuff in my journal?
Saturday morning gym
Seated overhead presses only to the nose this time, seeing if I can go heavier-
Up to 175 x3
Stienborn squats-
Up to
190 x10
196 x12
Vid of 190-
Lmao. Must’ve had your log open while mine was open in another window. Just deleted.
lol, ok, nice workout and view man!!!
Sunday
So last night I was at a bday party, here’s what happened on the eating front-
I got the full rack of ribs (the sauce is BAD, there’s no carnivore heath benefits and leaness when consuming the sauce) (that sauce IMO is heart disease). I got a small thing of Mac and cheese and green beans, might as well, I’m eating the damn sauce.
Then I had a small slice of cake.
Here’s how I handled that, I did an extended fast. I only ate eggs pre lifting and didn’t eat anything Intra lifting, and I only ate small post lifting. Seemed to have worked!
The carbs and sodium fueled me for lifting-
Warmup-
Front squats cross arm-
85 x20
Bottoms up pec flyes using hammer bars-
Up to 64.5s (includes the bar) x8 PR (first rep was from the bottom).
Finished with Weighted leg raises!
Monday 6-16-25
Shoulder rotations and laterals-
Up to 16# (21ish with handle) doing all kinds of grip combos for 20reps each. The newest one was chicken wings then finished with T to Y for 10reps
Shoulders were on fire!
EZ bar standing tricep extension-
Up to 135 x3 (PR)!
Tuesday 6-17-25
Floor press-
Up to-
171 x26 added 5# 176 x10
Smoked!!!
Squats clean and pressed on/off shoulders-
Up to-
4-sets of 25 added 1# each set
119-122#
Started off slow but rocked the final set nonstop reps.
Wednesday
Am
Did 100 BW squats fasted TUT style
Later on mid morning
Held bell overhead with 1-hand and grabbed other bell with free hand x 5 reps OMG
Some side leg raises
I’m spot building my lower back side. I was a bit disgusted looking at myself via back.
I’ve now cut back on the bread and bagels
It’s now mostly ground beef, eggs, canned fish celery Some PB and peanuts, honey and fruit. Only very very tiny bites of any pasta bread or potato to get me through the meal.
More spot reducing, I mean spot building (spot reducing is a myth)-
Deficit farmers RDL
Standing on 3-plates-
Sets of 10 up to 308# total
1-arm barbell curls-
Up to 50# x16 ea (PR)