Yea, it was weird. Slept well, ate reasonably well, don’t get it. Hopefully it doesn’t last though.
On a side note, I hadn’t failed a squat attempt in awhile. Failing FS is so easy, I got about 2 inches out of the hole, didn’t move and decided to dump it forward. My wrists might be feeling wonky tomorrow though, need to find my straps.
Chest/Tri:
Did a set of ten with one plate on the incline machine to warmup for bench, I think part of my problem is that I am not fully warm come working set time. More on this later.
Bench:
Bar x 50 (30 regular grip, 10 super wide, 10 close grip)
135 x10
185 x5
225 x5
275 9x3, 1x8 (planned on doing 10 triples but was feeling great so got a spot and hit 8, pretty happy considering how much I had already done.)
So, my first 2 triples at 275 were stiff and I couldn’t find a groove, the 3rd one felt good, the 4th felt perfect and they all felt good after that. I really need to warm up more. My best sets were probably 6-10. Remember This
Incline Press machine:
2plates 3x8
Seated Chest flies machine:
180 5x8
Tricep Extension machine:
3x10
Seated Dip:
230lbs total weight 3x8
Rope pulldown comboed with face pulls:
3x12 each
That was it for lifting!
In other, extremely exciting news, my gym remodeled a bit and installed a artificial turf surface in the middle of the gym (about 90’ by 40’) along with it came a prowler. I had never used one and had heard all the talk that they were great for conditioning, which I honestly thought was overblown bs for the most part. God was I wrong. I put 2 plates on and ran 3 lengths (pushing the prowler) and almost died. Took about 30seconds and pushed/jogged it 2 more times and then on the final turn back drug it.
Holy shit was I gassed after this. Maybe I will actually working on conditioning, loved this.
Also, my upper back is pretty sore from the combo of FS and RDL’s yesterday.
I had a pre-employment drug test this morning so I drank a lot more water than I normally do last night and this morning, it made sleeping hard, having to pee every other hour. I should pass it though, going to suck if I don’t.
Woke up, ate a cheese biscuit from last night’s dinner and headed over to take the test. Went straight to my workout. Which I assumed I would suck because of shitty sleep/nutrition
Back/Bi
5 min warmup walk
Deadlifts:
135 x 10
225 2x5
315 2x2 (mixed from here on out)
365 x2
405 3x2 (first time I have doubled this, felt good, a little slow. Grip was struggling but held up)
455 2x1 (grip almost failed on both of these and is slowing my lift a lot but I think these were the 4th and 5th times I have ever lifted this weight and my grip couldn’t hold it at all a few months ago. So, progress.)
225 hold for as long as I could ~30 seconds, need to keep working on this
Close neutral grip lat pulldown:
120 3x12
Straight arm pulldown ez-bar:
50 4x10
Wide neutral grip seated cable row:
100 3x10 with pauses at the chest, got a great back pump from all these.
Seated incline bicep curls:
27.5 4x7
Ezbar cable curls:
3x10 (forgot weight)
Hammer curls:
22.5 3x10
About all i had in the tank, didn’t want to do prowler but I have to walk by it to get out of the gym and it guilted me into pushing it around.
4 lengths with 70lbs Walking/Pushing hard
4 lengths with 115 Walked the first 2, sprinted the last 2
Surprisingly solid workout, need to keep working on grip strength and deadlift form.
Kroc rows. About as bang for your buck as it gets I think.
Shit, I haven’t done those in years, I kind of forgot about them. I’ll throw some in next workout. Try for something like 20+ reps of 90lbs or something. Sound about right?
Yep. I have my own little ‘rule’ that for the name Kroc to apply it has to be 100 lbs minimum for 20 or more but there’s no actual difference between that and 90 lbs TBH.
Challenge Accepted!!
Shoulders:
5 min walk warm-up
Went to do OHP all the racks were taken.
Did some seated press machine for 10 reps and some upright rows, rack opened up.
OHP:
135 2x5 (first set I did 5 cleans and then repped out 5)
155 x5
175 4x3, 1x5. Decided to hit a few extra reps on my last set, felt good.
Just looked back in my log and realized I hit 185 for 5x3 a while back, not as good of a set as I thought.
Realized about halfway through that my back was destroyed (sore, in a good way from yesterday/prowler sessions).
Seated machine lateral raises:
80lbs 3x15
Rear machine delt flies:
2x15, 1x10
Upright rows, wide grip (pinkies on ring and narrow grip):
3x10 narrow (4x10 when counting set prior to OHP)
2x10 wide
30lbs each side
Front raises:
15lbs 3x20
DB shrugs:
55 x 20
75 x15
105 3 x 10 as many paused reps as possible
Facepulls:
3x12, argh my back is sore.
No prowler today due to soreness, will take a walk tonight. Good workout, great energy.
My preworkout has all clumped together so i broke off some and tossed it in my shaker. No idea how many servings but I felt fantastic haha
Started a job, had been working remotely but not very much decided to actually get a real job. Work 7-4, the early hours are tough need to adjust. Have only lifted a few times since I started, nothing really of note. Got in and had a shitty chest session.
Bench:
Bar x bunch
135 2x10
185 x5
225 x5
245 x4
275 x3 (everything was paused through here)
295 x3 (just the last rep paused, it came up slow)
315 x 3.75 (got 3 clean, 4th was stopping halfway up and the spotter helped)
Tricep rope pulldown
3x15
Seated flies:
4x6
Tricep pushdown:
4x10
Sled with 115lbs of added weight
Sprinted to the end and back, some random guy joined in, gave me a nice break.
Did 3 there and backs, so 6 total. almost threw up, eating a foot of subway breakfast at 9am and then working out, not a great idea.
Hitting squats early tomorrow.
So, 2017 definitely wasn’t the best year in the gym for me and the start of 2018 hasn’t been spectacular either.
Starting the log back up, hope it keeps me committed.
Recent stats.
HT: 6’5 (hasn’t changed)
Wt: 284.8
BS: 405
Dead: 445 (edit: 455 actually, definitely 25s, not 2 10s)
Bench: 345
My weight has been slowly been declining over the last 10 months, high point was waking up at 307, i still need to lose ~40lbs but it’s moving in the right direction again after the holidays.
I’ve quit smoking since the new year (with 2 drunk exceptions) and not really gained any weight but have become a giant asshole.
My squat has been hindered by a sore left knee, I should probably go to the doctor, I am planning on squatting today to see if it holds up if not I’ll make an appointment. Moving lower bar has helped it a bit so i’m hoping that remains true.
Dead and bench aren’t moving because I am not working out enough. 4 times so far this year, probably average 1.5 times a week in 2017 and played a decent amount of ultimate frisbee which helped me maintain/gain some cardio.
Last workout.
Bench:
Bar x ~60
135 x 10
185 x 5
225 2 x 5
275 2 x 3
315 2 x 2
225 x 10
Incline BB:
135 3 x 10
Pec Dec flies:
12, 10, 8, 6
Tricep pushdowns with metal triangular grip (idk)
Seated dip machine
10 min walking
Goals:
Squat without pain
Bench 405 by the end of the year (365 is my old max)
Deadlift over 500 by summer, reassess then.
Continue losing weight, slowly. 260s by summer.
The above workout was from Jan 21.
1/22: legs/shoulders
I got to the gym a little after 9pm, this is going to be my reality unless somehow i convince myself to wake up at 5am. Squat racks and leg press taken. Rode bike for 6 minutes.
Seated horizontal calf press 115 per side: 3x15
Leg press: bunch at 2 plates, 3 x 15 4plates per side, as a squat warmup
Squats:
bar x a bunch
135 1x10 (occasional sharp knee pain 
)
185 1x5
225 1x5
275 3x3 (pain eventually subsides in knee but the low bar is rough on my shoulders due to lack of flexibility)
Leg Summary: Need to get comfortable with low bar, probably going to cut some of my reps just high (getting past 90 hurts), going to take it super slow and warmup a ton. I think i can get through this for the time being. Should’ve done a couple more exercises (rdl, or something hammy dominant) but wasn’t feeling it.
Shoulders:
lateral raises: 20lbs 3x10
front raise: same
db shrugs: 80 1x10, 85 1x10, 105 3x10
rope facepulls: 35 3x15
Shoulder summary: nothing inspiring here, didn’t even do any overhead pressing but I feel like it was a decent workout for my oft-neglected shoulders.
Overall: 6/10, need better conditioning but getting in to the gym was goal #1 and i’m happy i made it.
So I’ve been doing way too little over the past few years and have regressed, still have some strength but not where I want to be.
Weighing in at around 290.
Been back working out the last few weeks, will probably get fucked up over the holidays but hopefully I can jump back in.
Recent lifts that are somewhere near maxes
BP: 3x3 @ 265
BS: 1x3 @ 325 / 5x8 @ 225
DL: 1x2 @ 395/ 1x8 @ 325
OHP: 5x6 @ 135
Not super concerned about any of my maxes at this point, i’ve been doing 30-40 reps of my main lift each session and usually 40-60 of my accessory lifts. Conditioning is still shit but, it’s getting better, diet still sucks. Going to try and work on what I want to accomplish for next year, I’m not sure my knee will hold up through squats with any frequency (maybe 1 time a week), so I’m thinking about getting to a 600lb deadlift, which will require a gym change. Which is probably for the best anyway.
Supposed to be a push day with a focus on chest but I just did shoulders and tris
1 mile walk @ 6% incline: 15:45, shockingly hard.
OHP: 5x6 @ 135 (pretty tough for the last few reps)
Lateral raises: 3x12 @ 15
DB shrugs: 3x12 @ 50
Overhead tri extensions, tri pushdown, facepulls: 3x12 @ 32.5
Did a few more reps on the last set of a few of these but nothing super consequential.
Decided to do front squats (for the first time in a few years) instead of back squats.
15 min walk 7.5%@3.5 mph (guessing averages here)
FS 3x5 @185, 1x5@205, 1x10@205
DB Romanian dead lift 3x12@40
Leg press 2x12@3 plates, 1x25@3 plates
Some random calf raises
Notes: front squats felt great, set of 10 still stressed the lower back, need better strength there, need to remember to brace, need to keep volume high, need to train it specifically
Got to the gym at a good (less crowded) time and ate an apple, to try and get some energy.
That energy still didn’t convince me to do any conditioning or deadlifts 
I’ve also deviated from some ppl program i was following loosely but I’m not worried about it, i’m still rebuilding strength and haven’t hit a point where my strength gains have slowed.
BB Row:
1x8 @ 135, 1x8 @ 155, 2x6 @ 185, 1x10 @185
Hadn’t done these in awhile either, took a minute to get used to them, felt pretty good
Facepulls:
4x15 @ 42.5 (i think?)
Lat Pulldown (wide):
4x8 @ 130
Curls (pyramidesque, limited by shithole gym):
1x10 @ 20, 1x8 @ 30, 1x6 @ 35, 1x4 @40, 1x6 @ 30, 1x10 @20
Back Extensions:
3x10 (holy schmoly my low back is in shit shape from sitting at a desk the last 3 years)
Standing cable row:
3x10 @ 72.5 (i don’t actually know if anyone does this or not but i do them slow and try and focus on le squeeze)
Hammer curl machine:
1x12 @ 60, 4x6 @ 80
Weird workout, didn’t do very much that was hard but did quite a bit of stuff. 4th day lifting out of the last 5, feels good to be getting back into it.
Back from the Christmas break, weighed in this morning at 294.5, feel fat and out-of-shape (note: i am)
20 min walk @ 3.5%, 1.21 miles
Chest/tris:
DB Bench: 2x12, 1x15 @ 80
DB Incline Bench: 4x8 @ 65
Slowed everything down from here on, focused on mmc
Tri pushdowns 3x12 @ 32.5
Tri extensions 3x10 @ 32.5
Facepulls 3x15 @ 32.5
Cable Flyes down: 2x12 @ 17.5
Cable Flyes up: 2x8 @ 12.5
My stomach is fucked up from eating poorly and drinking too much on Thursday, otherwise i might’ve done a bit more. Going to try and do a dry January.
Think I’m going to start a new log for the T-ransformation (or whatever the fuck it’s called).