Legs woo
Back Squat:
bar x 10
135 x6
225 x5
275 x3
315 x2
365x1 belt
405 x1
425 x1 (didn’t take a very long break, this was a grinder)
315 x5
Need more volume.
Horizontal calf thingy
Leg Press
2x10 5 plates
3x8 7 plates
BB RDL
2x6 185
3x5 225 belt
Seated calf raise
I weighed in at 292 (which is about where I have been +/- 5 lbs for the last year or so) and decided I need to fucking losing weight, so I am going to keep a food log and try and reduce carb intake.
My BMR is 2666, so I am going to try keep my calories around there or a little higher and see how that goes for week 1.
Breakfast:
1 Banana
4 Large Eggs
Post Gym:
8oz skim milk Protein shake
1lb cottage cheese
Shoulder/trap day!
I really neglected my shoulders over the summer, second time hitting them hard since May.
Also, I played softball last night, my brother’s team needed someone, and was catching for most of the night, threw the ball back a hundred+ times then went to center field and threw the ball hard 4 or 5 times. My right shoulder is kind of sore.
Lateral raises, machine
3x8 110
Seated OHP (first time in a year with this)
bar x 10
95 x 10
3x8 135
Single arm high row smith Machine (Single-arm Smith machine upright row | Exercise Videos & Guides | Bodybuilding.com)
3x10 with 10s on each side
Reverse flyes DB
3x10 25lbs
DB shrugs
3x15 75s
2x8 110s
Facepulls
3x10 70
Front raises
3x10 25lb plate in each hand
Rear delt machine
2x12 light weight
20 min incline walking
Felt good, probably going to be more sore, especially the right shoulder, tomorrow.
Morning weight 290.8
Took yesterday off, was sore everywhere and had quite a bit to do.
Hitting back today, I am a little stiff so I am going to try and do a few light lifts to loosen up the back, along with a few minutes of incline walking to hopefully be able to deadlift.
Shooting for a single at 455+
Morning Weight 290.6
Protein shake and some shitty Kashi bar for breakfast, on DL day. Not enough.
Lat Pulldown (2 cables) 2x10 warmup medium grip
Cable rows (2 cables) 2x10 warmup
DL:
1x10 135
2x5 225 with Oly shoes on, wasn’t feeling it so went barefoot(socks)
2x2 315 started feeling better, wasn’t getting my chest up enough to start
1x1 365 Belt, mix grip
1x1 405 not bad
1x1 425 Felt good, smooth, no real weakness
1x.85 455 Got it off the ground easy, positioning was good, but just above the knees the bar started slipping out of my hands. I decided to just put it back down.
I guess taking the summer off deads has its consequences, if not for weak grip strength I think 475-495 is in the bag pretty easily.
2x1 315 holding as long as possible.
Landmine row (close grip):
1x10 2 plates
3x10 3 plates
2x6 4 plates
Pulldowns wide grip
5x8 120
Seated, reclined DB curls
5x10 20
Standing Hammer curls
4x8 27.5
Standing cable curls ez bar partials
3x20 45
My forearms are smoked, hands chewed up and I am exhausted. I forgot the misery of deadlifting.
Also, I am in terrible shape.
Planning on hitting doubles and triples for DL and then retesting my max sometime in Nov, hopefully get close to 500
Went and played kickball last night, some stupid adult rec league and threw a football around for about 10 minutes before. Shoulder was flaring up again, I really need to stop throwing things.
Didn’t weigh in, drank a bit last night and ended up not sleeping at home.
Chest/Tris
Shoulder was hurting still so i decided to mix it up a bit.
Close Grip Bench (haven’t done this in forever)
bar x 40
135 x12
185 x 10
225 5x5 (pausing the last rep of every set)
This felt good, made sure to keep the arms tucked in.
Incline DB bench
3x10 70s tried to do these slow and pause some reps getting a deep stretch
Tricep pulldowns 5x10
5 dips before shoulder flared up
Seated Chest Flies
3x10
Single arm cable extensions
2x12 straight down
2x10 at angle
25 minutes of pretty slow incline walking
Not a great workout, shoulder is definitely sore and i was slightly hungover.
Tomorrow is legs, I might skip out on squats or just move my grip out to alleviate further shoulder strain.
Legs
Decided to do squats, the shoulder was feeling pretty good.
BS
135 x 10
225 2x5
275 x 3
315 x 3
365 5x2 belt, got slow towards the end but felt pretty good overall.
Seated Calf Raise 3x15
Leg Press
2x10 1 plate (single legged)
1x15 4 plates (each side)
1x12 6 plates
1x10 7 plates
1x8 8 plates
RDL
1x10 135
1x8 185 (belt)
3x8 225
Quad extensions
3x10
Shoulder was a little sore and I have sand volleyball tonight so i figured I didn’t want to use it anymore than I had to. So, I did an abs/cardio day today, this my first one of those in at least a year. Should do it more often.
Crunches on machine with 2 10lb plates
5x10
This wasn’t much but I haven’t worked out abs in probably a years, so starting slow.
Treadmill 60min
I did 3min of walking around 3.5 at 1% incline then ran 1 min starting at 5.0.
Repeated this for an hour increasing my running speed everytime.
Ended up going 4.2 miles.
Lungs felt surprisingly good legs were a little sore from yesterday.
Shoulder felt fine today, until playing softball tonight. So…
Shoulders
Lateral Raises, machine
3x12 110
Landmine Press single hand
3x10 45
Front Raises
2x10 25lb plates started feeling weird in my non strained shoulder so stopped after 2 sets
Upright Smith Row
95 x 10
115 x 10
135 x 10
Reverse Flies (pec dec)
3 sets 15, 12, 10 don’t remember weight
Seated IsoLateral shoulder press (http://www.gym-apparatus.com/product/1-2-1-16-1b.jpg)
15 x 1 plate
3x10 2 plates
Dumbell Shrugs
2x15 70
1x10 110
1x8 120
Reverse flies (pulling down maybe 20 degrees) cable
3x10
Front raises cable (felt a lot better, going to stick with these)
3x12
Pretty decent workout even though I felt like shit.
No cardio, legs were gassed from the running/walking yesterday, played pretty decently in softball.
Back
Rack Pulls, from knee, no chalk, no belt, no shoes
bar x alot
135 x10
225 x5
315 2x3
405 5x2 (5 doubles)
Threw in some pullups/chins in the middle of these sets
Getting off the rack is by far the hardest part, my grip held up, my lower back feels great and my lats felt worked. Woo
Lat pulldowns, wide grip
3x10 120
Seated single arm cable row
3x12
Seated single arm pulldowns
3x12
Straight-arm pulldowns
4x10
Preacher curls 3x10
Decline DB curls 4x10
Standing straight cable curls 3x15
Narrow grip reverse ezbar curls 3x10
Good workout, shoulder/elbow bothering me from softball. 99% sure it is just soreness/inflammation, should resolve itself if I stop throwing things.
Also, walked a couple miles after the workout.
Woke up this morning feeling gassed, decided I was going to take a day off. Ended up going to eat at my brother’s he lives about 3 miles away. Caught a ride over and committed to walking back. After about a half mile of walking, I hit a crosswalk where I jogged (to speed things up)in front of a car turning right. Anywho, decided I might as well keep jogging.
Jogging
2.5 miles 28ish minutes
First time I have run more than 1 mile in 2+ years and never even close to this weight.
Time to get more fit.
Friday, didn’t lift, played 2 games of kickball (a shit ton less exercise than one would imagine) and drank my weekly calories in a night.
Saturday, didn’t do shit. See Above.
Sunday/Today:
Chest/Tri
5 min warmup walk
BB Bench:
bar x40
135 x10
185 x10
225 x5
275 2x5
315 2x1 (first rep paused)
335 1x1 (slow)
345 1x1 (slow again, need to mix it up, was going to go higher but wasn’t feeling it.)
225 x18 PR, I have been benching with ring fingers on the ring but moved my grip out so the pointers were on the rings and I think that helped. I didn’t have a spotter or I might have gone for 20
Incline and Decline cable flies
3x10 (each)
Tricep pulldown, ezbar, palms up
5x8
Tricep pulldown rope
3x10
Tricep cable extensions
4x12
5 min walking
15 min jogging.
Probably should’ve done more chest stuff but whatever.
Played volleyball and walked a couple miles on Monday (yesterday).
Leg Day
Short bike warmup
Back Squat:
Bar x alot
135 2x8
225 x5
275 x5
315 x2 (belt)
335 x2
365 x2
375 x2
385 x1
395 x1
405 x1
Squats feeling good, staying tight and popping out of the hole well.
Seated Calf Raises
5 x12
Leg Press
4 plates 2x15
6 plates 2x10
Hack Squat Machine, facing forward (kind of like an RDL)
1 plate 1x10
2 plates 1x10
3 plates 3x8
Called it a day, pretty happy.
Played a game of softball last night, so my shoulder was sore today and my legs were gassed from yesterday.
Walked a couple miles today and went in tonight and did an arm day.
First of all, i worked out at around 9pm, full of douchey highschool kids, every single one was doing arms, made me feel like an ass too.
Can’t remember what I did but got a solid workout in and walked for 10min afterwards.
Shoulders manana.
Ended up taking yesterday off, was completely exhausted.
Skipped my shoulder workout but threw in some trap work today and hit back/bis instead.
DL:
135 x10
225 2x5
315 x3
365 2x1
405 1x1
455 0x1 (grip failure) The bars have 0 knurling, i might bring straps and/or buy some chalk for next time
455 1x1 wrapped paper towels around the bar, went up easy
Stopped there, will keep working on it and should have 500ish by the end of the year
Smith machine row: every other set deadstop
135 2x10
225 4x6
Lat pulldown
12,10,8,6
Seated row
12,10,8,6
DB shrugs
60x15
75 2x15
110 3x10 (doing holds at the end to try and hit the grip)
Bunch of bicep work
Hammers
Preacher
Cable
idk
Chest/Tri
BB Bench
135 x10
185 x10
225 x8 (decided here I was going to test my 275 max, for fun)
275 x2
315 x2 (everything felt great through here)
275x12 Everyone of these felt great, didn’t go to failure either. Pretty happy
DB incline
60 x10
75 5x5 (last set actually 10)
incline/decline cable flies
2 tricep movements, had to leave early.
The 275x12 was a PR of at least 4 reps btw.
Last night I walked 30 min and jogged 15.
Legs felt a little weak waking up this morning but recovered by noonish.
LEG DAY:
Squats:
bar x10
135 x5
225 2x5
315 2x2 (2nd set belt)
365 x1 (decided i would test my max today)
405 x1 (was easy, slow about 8 inches out of the hole but didn’t feel bad at all.)
425 x1 Same as the last, little slower but definitely wasn’t a max
445 x1 Felt heavy on my back, Got out of the hole well but had to grind to finish.
365 3x2
20lb PR wooooooot!
Notes: Big air, and keeping the legs wide on the descent and ascent helps
Seated calf raises
2 plates 2x20
3 plates 3x12
RDL:
135 x10
225 3x8
Leg Press
4 plates 3x20
Happy with the workout today, stoked i hit a pr and got some volume in.
Holy hell, played sand volleyball tonight and my legs were dead. Apparently, I worked them out well yesterday.
Tuesday Oct 11, forgot to log shoulder workout, doing it now.
Seated lateral raises, machine.
3x12 80lbs
Seated bb OHP:
3x8 135
Single arm upright row, smith machine:
3x10 65
Front raises dbs:
3x12 20
Smith machine shrugs:
3x10 305
Seated DB press:
3x10 55lbs
Back flies DBs:
27.5 4x8
Did 10 min of incline walking, played softball.
Back today:
5 min bike
Pulldowns medium with neutral grip:
3x10, increasing weight
Seated cable rows, single arm:
2x10
Deadlifts:
135 x10
225 x8
275 3x5
325 2x3, 1x5
Started with my ass higher, helped.
Few more back movements and 4 or so bicep exercises. Solid workout, 10min walking to end.
Thursday didn’t go to the gym but played Ultimate Frisbee at night, starting to cool down and is great conditioning.
Friday: Chest
All of the regular benches were taken.
Incline BB:
135 2x10
185 3x8
Don’t do these very often, good change.
Flat DB Bench:
60 x10
75 2x5
105 3x5
Took a minute to get used to these, haven’t done these in a year plus. My back was sliding all over the bench initially.
Incline/Decline cable flies.
Triceps, everything in the 10-15 range for 3-5 sets
Tricep extensions machine
EZbar tricep
Rope
Single Handle
