Tuesday -
Sprints x10
Beautiful night. When it’s not too hot, getting outside after work feels great.
I’m about as lean as I’d like to be before I start to turn the ship around and start putting some size back on. I’m not super cut, but lean enough that i’m not worried about getting too fat in a caloric surprlus. I’ve been dieting for 14 weeks now and I’m down 17 lbs. took it nice and slow and either maintained or gained strength throughout. Happy with results but its definitely humbling to see how little muscle I really have.
Wednesday -
Squats - 10,12,12,12,20 @ 185
Leg extensions 3x12 @70
Bench -
180x5
205x5
235x8
OHP -
85x10
95x10
95x12
Cable press down - 4x15 @70
Holy burn on that 20 rep squat set
Thursday -
Started off my workout with some pulls. The last time I pulled was two Christmas eves ago. Then I suffered a pretty gnarly back injury and that has put a serious damper on my squatting and pulling. The back has been feeling decent lately so I wanted to see what I could handle. I did triples starting at 95lb and worked up by 20-25lb increments until 315. Relatively light weight, but way better than last year when tying my shoes was a challenge.
SLDL- 3x12 @ 135
Weighted chins -
BW x 5
50x5
65x3
80x3
Cable rows - 4x12 @ 110
Shrugs - 3x8 @ 225 3 sec hold
DB curls - 4x10 @ 32.5
Leg raises - 4x15
Sunday -
Squats
205x3
230x3
250x12
Incline bench
145x10
155x10
165x10
175x10
175x9
Machine fly
70x 12,12,12
DB rear delt fly
15x 12,12,15
Lateral raise
20x 11,11,11
Skull crusher
80x 9,9,9,9
Monday -
Glute ham raise
4x10
BB row
185x6
205x6
215x6
215x6
Lat pulldown
140x10
150x 10,10,15
Reverse hyper
50x 10,10,10
Ez bar curl
55x 12,12,12,12
Reverse crunch
20,15,15
Tuesday -
12 second sprints x 11
Added back some calories this week, so I’m making a note of where I started and ended.
Highest - March 2014
Lifting
P - 300
F - 90
C - 360
Non Workout
P - 250
F - 90
C - 240
Conditioning was walking a mile to and from work 5 days a week and usually a hike/surfing/golf/paddle boarding on the weekends.
I was getting a little fat for my comfort and decided to slowly taper down.
Lowest - August 2014
Lifting
P - 270
F - 70
C - 200
Non workout
P - 250
F - 70
C - 60
Conditioning was 2-3 days a week of HIIT. I used the third day as a flex day and only did sprints if my legs were feeling ok. Usually did some kind of outdoor sports activity one day a week.
Currently
Lifting
P - 270
F - 70
C - 240
Non workout
P - 250
F - 70
C -100
Conditioning is 2-3 days of HIIT.
My goal is to get bigger and stronger so I will be adding calories slowly back into my diet. The game plan now is increments of 40g of carbs every two weeks or so. Of course that is just a plan and my progress will dictate how fast or slow I add back.
This shirt is only overly cut when I’m wearin’ it
^ joking, hopefully obviously
Wednesday
Bench
195x3
220x3
245x5
OHP
95x 10,10,10,13
Squat
195x 10,10,12,12,15
Rope press down
5x20 @20
Leg extension
3x12 @50
Traveling today so not lifting at my normal gym. Order of lifts kind of funny because the gym was super crowded. Very disappointed with bench. I thought I had at least 7 reps today but the bars at this place were really thin. I can never get comfortable benching on a thin bar.
Thursday-
Pulls
Lots of warm up
275x5
315x3
335x1
355x1
365x1
Chins
4x10
Cable rows
85x 10,10,10,13
T bar shrugs
3x8 @ 115
DB curls
4x10 @ 30
Ab wheel
4x15
Friday-
Beach sprints x10
Beach sprints are my favorite way to run by far. The sand is easy on the joints but makes the workout more challenging. Plus you feel like you are in an 80s movie training montage.
Sunday-
Squats
215x5
240x3
265x7
Decline bench
135x10
155x10
155x12
155x12
155x17
Machine fly
3x12 @ 100
DB rear delt fly
15x15
15x15
15x20
Lateral raise
20x11
20x11
20x14
Skull crusher
4x10 @ 80
Squats were shit today. 6 hours on a plane and 2 hours on a train today. 3 hours sleep last night. Not a good recipe for strong squatting.
Monday -
Glute ham raise
4x10 holding 10lb
BB row
185x6
205x6
215x6
225x6
Lat pulldown
140x10
150x10
160x10
160x12
Reverse hyper
3x10 @ 60
BB curl
4x12 @ 60
Leg raise
4x15
Much better workout today than yesterday strength and energy wise. I did get a crazy glute cramp though. It felt like someone jabbed a 14g needle in my left ass cheek. Went away quick.
Tuesday
12 second sprints x 10
Wednesday
Squats
185x10
195x10
195x12
195x12
195x20
Leg extensions
60x 12,12,12
Bench press
205x5
235x3
260x5 - last rep was ugly but got it up
OHP
95x10,12,12
Cable press down
85x20,20,20,20
Thursday
RDL
135x12
185x12
225x12
225x12
Weighted chins
50x5
65x3
75x2
Seated cable row
100x12
110x 12,12,15
BB shrugs
205x 10,10,10
Hammer curls
30x10,10,10,10
Ab wheel
4x15
Friday
Sprints x 10 80 yards
Forgot to pack shorts today so I looked really cool running in khakis.
Whole foods knows what’s up. Da gainzzz
