Didn’t fully track last nights macros. Had a double salad with beef and lamb at a nice place plus pita bread. Limited carbs all day before that. Had some liquor and gummy worms after.
Saturday October 19, 2024
Full Upper Body Day (combined push and pull as I won’t be able to hit the gym tomorrow)
Smith Military Press
15x8
105x6
155x4
195x3 (1 more rep than last week but brought the seat down 2 notches to feel my Delts working more)
175x5
CG Bench Press
45x8
135x5
205x3
235x3
265x4 (1 less rep than last time; but after 2 heavy sets of smith shoulder press I’ll take it)
225x8
Low to High Cable Fly
40x8
30x12
Paramount Overhead Tri Extension
4 plates x12
6 plates x10
8 plates x10
10 plates x6
(45-60 sec rest)
DB Side Lateral
40’s 2x6 (perfect form on these; probably a PR given the form)
30’s x8
Pull-up
BWx6
BW + 45 x3
BW + 70 x2
BW + 25 x7
BWx8
HS Lat Row
192x8
202x6
HS Low Row
188x8
238x6
HS Rear Delt Fly
185x7 + 1 partial
155x8
Seated DB Curl
40’s x7
35’s x7
Straight Bar Cable Curl
90x8
80x8
2 Likes
Monday October 21, 2024
Cheated with ice cream and chips last night.
Leg Day
SSB Calf Raise
61x8
151x5
201x8 (PR)
181x8
161x8
Rusted Lying Leg Curl
20x8
40x5
50x3
60x5 (PR)
50x6
SSB Squat
151x8
221x5
271x3
316x4
251x4
Titan Leg Extension
135x8
180x10 (PR on this machine)
Band Pull Through
Light Band x20
2 Light Bands x10
Alright so after the 331x4 SSB Squat and 475 rev band deadlift max that hurt my ribs and back on Sept 29 before I started posting again, I could only hit 291x2 SSB Squat the following week. Back up to 316x4 SSB Squat today after a night of horrible sleep but I did hit 315x5 on SSB Yoke Bar Squat. I’ll consider my 316x4 as a new baseline to get back up to the previous 331x4 PR.
Nice hamstring separation here.
Doing Upper/Lower for the next week and will separate Push and Pull when I can. But total upper body works for now when I can’t make it 5-6x a week every week.
3 Likes
Tuesday October 22, 2024
Upper Body Day in Deleware so I trained at Planet Fitness. Girlfriend made me a huge dinner last night and we are going to happy hour tonight for $2.99 margaritas. Planning to maintain 170-174 this week then do more of a mini cut after the weekend. Definitely need to rely on PSMF again like last year so I can handle fluctuations and cheat days more.
Incline Smith Press
25x8
115x6
165x4
205x3
235x2 (misloaded thought this was 225. My best on this was 235x3-4 before. Sleep has been bleh lately. Not too worried but I do need to pull back RPE on pressing movements as they tend to regress or stall more easily when RPE is @10 than other movements)
205x5
Pec Dec Fly
100x8
150x5
200x8 (PR)
160x8
One Arm Cable Side Lateral
15x8
25x4
20x6
15x8
Rope Pushdown
30x8
50x5
60x7 (PR on this cable)
50x8
40x10
Life Fitness Lat Pulldown (similar to Gold’s Gym hammer strength but pin selected rather than plate loaded)
100x8
160x5
200x3
240x6 (PR; really felt the muscle work here)
200x8
Smith Bent Over Row
115x8
165x5
205x3
255x5
205x6
EZ Bar Straight Arm Pulldown
65x8
50x8
42.5 x8
(35-45 sec rest)
Rear Delt Fly
130x8
175x5
205x5
160x8
Machine Preacher Curl (this preacher machine feels lighter)
65x8
80x5
95x3
110x6 (PR)
95x8 (PR)
Reverse EZ Bar Curl
50x10
40x12
V-up
BWx20,15,12
3 Likes
Thursday October 24, 2024
Bad Leg Day cut short
HS Calf Press
298x10
388x8,6,7
Titan Fitness Seated Leg Curl
70x8
95x6
120x4
Dropset 145x1 + 120x3 + 95x4 (much heavier than the cybex pin selected machine)
SLDL
135x5
225x4
315x3
365x2
385x4 (I easily had another 2 reps to hit 1 RIR/9 RPE but my right pec locked up really bad and cramped so I cut the entire workout here after trying to hit some SSB Front Squats with just the SSB 61x10)
Going to reevaluate my training some. Stength regressed some last week when hitting 405 on SLDL and today 385 while light, the pec cramp mentally screwed me up. Still gonna be hitting U/L and PPL when I can but thinking of more volume on big lifts with less intensity then high intensity on accessories but not sure yet. I’ve always been a high intensity guy and that put me on the gain train last year. I love Jordan Peters style of training as it’s worked very well for me the last couple years but right now I’m kinda run down. I rely too much on caffeine though too and sleep is inconsistent. I’d say it’s definitely related to post divorce. This past summer though I did similar training and hit all time bests like 435x5 Beltless deadlifts and 420 Beltless squats + 225x18 bench. So again not sure yet but will figure it out.
3 Likes
Friday October 25, 2024
Upper Body (Destroyer of Worlds type session following a horrible leg workout last night)
HS Incline Press
98x8
188x6
238x4
278x3
308x5 (mega PR)
278x5
Smith Military Press
15x8
105x6
155x4
195x4 (tied or around tying an old PR)
165x8 (PR I think)
Weighted Dip
BWx6
BW + 45 x4
BW + 90 x10 (big PR; 2 more reps than last time at this weight)
Cable Chest Fly
45x10
60x8
Cybex Side Lateral
85x6
110x5 (tied PR from last time)
95x6
80x8
Paramount Overhead Tri Extension
7 plates x6
10 plates x8 (too easy)
12 plates x8 (PR)
11 plates x8 (PR)
Wide Grip Lat Pulldown (Hoist Pulley)
100x8
130x6
160x4
190x6
145x8
HS Low Row
98x8
188x5
278x3
328x4 (PR)
278x6
Cable One Arm Lat Row (Hoist Pulley)
50x8
70x6
Cable Rear Delt Fly
40x12
50x10
60x5
(45 sec rest)
Face Away Cable Curl
60x5
70x9 (more reps than last time; not a PR but much better form than ever right now versus when I hit more reps last year)
60x9
Rope Curl
100x8
80x10
Free Motion Cable Crunch
80x10 (PR)
70x10
2 Likes
Sunday October 27, 2024
Leg Day (much better)
Calf Press
135x12
185x8
235x5
270x3
300x6 (PR)
240x8
190x8
Seated Leg Curl
70x8
95x5
120x3
145x7 (PR)
115x8
High Bar Smith Squat
25x8
115x8
205x5
255x3
295x8 (3 plates per side; fantastic set)
Leg Extension
135x10
175x10
Dropset 205x8 + 145x4 + 100x4
Abduction Machine
100x20
145x12
190x8
(45 sec rest)
Life Fitness Seated Crunch
135x10
120x10
105x12
5 Likes
Monday October 28, 2024
Upper Body (lighter)
Planet Fitness Machine Chest Press
45x8
95x8
135x5
175x5
155x6
Incline DB Bench
75’s x8
70’s x8
Pec Dec Fly
135x10
175x6
Life Fitness One Arm Side Lateral
19x8
29x2 + 2 forced reps
24x5
15.5 x8
Life Fitness Rope Pushdown
40.5 x10
50.5 x8
60.5 x7
54x10
HS Lat Pulldown
120x8
180x5
240x6
210x6
HS Lat Row
140x8
180x6
Cable Rear Delt Fly
40x8
30x8
Life Fitness Preacher Curl
80x5
110x7 (PR)
90x7
Barbell Curl
60x8
50x8
4 Likes
Wednesday October 30, 2024
Another lackluster lower body workout off crap sleep
SSB Calf Raise
61x8
151x5
210x8 (PR)
181x8
161x8
Lying Leg Curl
20x8
40x5
60x6 (PR)
50x8
SLDL
225x5
315x3
365x6 (harder than I wanted)
HS Leg Press
478x6
388x12
3 Likes
Monday November 4, 2024 (AM BW 178.6; time to start tracking macros after 2 weeks of eating whatever I wanted while getting in enough protein)
Push Day
Seated Shoulder/High Incline Press
45x8
95x5
115x3
145x3
170x1
195x2 (PR on free weight)
155x10 (PR)
CGBP w/ Bands
45 + Double Red Mini x6
135 + Double Red Minis x4
160 + Double Red Minis x3
185 + Double Red Minis x3
205 + Double Red Minis x3
225 + Double Red Minis x3 (PR)
185 + Double Red Minis x6
High To Low Band Fly
Light Band 2x10
Band Pushdown
Light Band 2 hands x8
Light Band inner 3 hands x10
Plate One Arm Side Lateral
25x10
Had 2 straight nights of 9 hours of sleep. Felt amazing finally today. Praying I keep this up. Could’ve hit a nasty 1RM on flat bench today but stuck to my typical B day push/upper workout hitting an OHP variant first. The 225x3 w/ double red minis was likely 305-325 at the top for a mega PR.
Nutrition
1641 total cals
1569 net cals
33g fat
136g carbs (118g net carbs)
200g protein
18g fiber
5 Likes
Forgot to mention last night I biked 30 mins doing 2-3 mins at each level of resistance on my bike from resistance level 1 to 16 then back to 1, up to 10 and back to 1.
Total distance 7.01 miles
Calories burned 169
Woke up at 172.8 this morning!
2 Likes
Tuesday November 5, 2024
Legs/Back & Biceps
Cybex Calf Press
135x8
195x5
255x3
315x6 (PR)
250x7
200x8
Cybex Seated Leg Curl
70x8
95x5
120x3
150x6 (big PR)
120x7
SSB Yoke Squat
65x8
155x6
205x5
255x4
295x3
335x4 (PR)
Cybex Leg Extension
210x5
165x6
135x10
HS Lat Pulldown
91x8
181x5
241x6
211x6
HS Low Row
188x6
278x4
308x5
Face Pull
70x10
60x10
50x10
Face Away Cable Curl
60x5
70x10
60x10
Finally a fantastic leg workout. 3 nights in a row of 8+ hours of sleep. Daylight savings has helped my sleep schedule. Hopefully this carries into my next deadlift session later this week as that’s what has been hit hardest lately.
7 Likes
PM Cardio
Bike 20 mins (5 mins level 1, 5 mins level 4, 5 mins level 7, 5 mins level 1)
5.29 miles
127.4 cals
Nutrition
2014 total cals
1730 net cals
41.5g fat
224g carbs (153g net carbs)
186g protein
52g fiber
10g sugar alcohol
9g Ethrytol
3 Likes
Thursday July 7, 2024 (AM BW 173.4)
Push Day
Bench Press
45x10
135x8
185x5
215x3
245x1
275x1
295x1
225 3x5 (@6.5, 7.5, 8.5 RPE)
Weighted Dip
BWx8
BW + 42 (chain) x15 (PR)
BW + 21 x16
Plate Side Lateral
25’s x12,8
Band Pushdown
Avg Band x8,6
5 Likes
Friday November 8, 2024
Legs/Back & Biceps; another deadlift session with crap sleep prior. That said I did good on all other work other than deadlifts.
Smith Deadlift (Planet Fitness)
115x8
205x5
295x4
345x3
385x2
315x12 (PR?)
HS Leg Press
388x8
478x5
528x8 (PR on HS)
438x8
Life Fitness Seated Leg Curl
85x6
115x4
145x10 (gigantic PR)
Wide Lat Pulldown
100x8
140x5
180x3
Dropset 200x4 + 160x4 + 120x4 (PR)
Life Fitness Lat Row
135x5
170x4
205x5 (PR)
Life Fitness Rear Delt Fly
145x8
Dropset 190x8 + 160x3 + 130x3 (PR)
Life Fitness Preacher Curl
95x5
110x10 (PR)
80x10
3 Likes
well done on all your pr’s
2 Likes
Saturday November 9, 2024
Push Day (Shoulder Focused)
Smith Military Press
15x8
105x5
155x3
195x5 (PR)
175x6
Low to High Cable Fly
30x8
45x6
60x8
Cybex Side Lateral
80x8
100x5
110x7 (PR)
95x8
Face Pull (Inner Pulley)
100x12
90x13
Rope Pushdown (Inner Pulley)
135x8 (PR?)
Seated Calf Press
190x8
250x5
290x3
320x7 (PR)
250x8
5 Likes
Nutrition
2243 total cals
2095 net cals
67g fat
195g carbs (158g net carbs)
215g protein
37g fiber
Cleaned my house all day probably getting 10k+ steps in today.
4 Likes
