I walked/paced back and forth in my house for 23 minutes last night. I’m going to try to start using the stairs again and walk back and forth for more steps before bed.
2 Likes
Sunday December 8, 2024 (AM BW 171.1)
Push Day
Incline BB Bench
45x8
135x5
165x5
195x3
215x2
225x3 @10 RPE (bleh but I haven’t done free weight barbell bench in awhile at a normal; not low, incline)
185x6 @7.5 RPE
Leverage Chest Press (first time use)
90x8
180x8
230x6
High to Low Cable Crossover
45x12
60x10
70x8
80x6
Cybex Side Lateral
90x5
110x8 (PR)
95x8
80x8
HS Rear Delt Fly
145x12
130x12
115x12
Paramount OH Extension
12 plates x8
10 plates x10
8 plates x12
Spread Eagle Sit-up
BWx12,10,8
2 Likes
Tuesday December 10, 2024
Pull Day (drank last night with a friend going through divorce then woke up with a cough, stuffy nose and migraine. Trained this evening)
Beltless SLDL (Deadstop)
135x8
225x5
275x3
315x2
355x6
Pull-up (Dead hang)
BWx13,8,8
One Arm DB Row
60x8
80x8
100x8
Band Straight Arm Pulldown
Light Band x8
Standing DB Curl
35’s x10
30’s x10
Band Hammer Curl
Average Band 2x10
3 Likes
Wednesday December 11, 2024 (AM BW 169.6)
Push Day
Smith Military Press
15x8
105x5
155x3
195x2 (ugh terrible I hit 7 reps 8 days ago and now 2 reps was hard; I started with 2 reps a couple months ago)
205x2
155x8
Leverage Flex Chest Press
90x8
180x5
230x8 (PR second time using this machine)
Weighted Dip
BWx8
BW + 45 x5
BW + 90 x3
BW + 110 x6 (mega PR; well made up for a crap shoulder press session with this)
DB Side Lateral
40’s x6
30’s x8
25’s 2x10
HS Rear Delt Fly
175x10
160x10
145x10
V Bar Pushdown
80x8
90x6 (PR)
70x8
2 Likes
Been in a funk mentally lately. The kids are doing great and my relationship is solid but I’ve been dealing with some mild sadness from PTSD and anxiety. Took days off from training just focusing on the kids and spent the weekend with them + my girlfriend and her kids doing christmas activities. Had a horrible leg session last night but a decent push day tonight.
Monday December 16, 2024
Legs
Beltless High Bar Squat
45 2x5
135x4
225x3
265x2 (felt heavy)
295x1 (ugh felt heavy)
315x1 (better)
335x1 (started feeling smooth. Wanted to rep it out but decided on a heavier single instead)
355x1 (difficult so cut it here. Hit 405x3 November 11 and 345x5 2 leg days later. Ill chalk it up to inconsistent sleep and time off)
275x3
225x5
Flex Fitness Leg Extension
90x10
135x8
180x6
150x8
Cybex Lying Leg Curl
70x8
95x5
120x3
Dropset 145x4 + 105x3 + 85x3
Body Master Calf Raise
145x6
3 Likes
Tuesday December 17, 2024
Push Day
Pause Bench Press
45x8
135x6
185x5
205x4
225x3 (super easy)
245x2 (easy)
255x2 (difficult)
225x5, 225x10 (pretty happy here with all reps being paused. I always hit TnG for anything over 5 reps)
Standing OHP
45x5
95x3
145x1
115x8
Weighted Dip
BWx8
BW + 42 x16 (PR)
BW + 21 x16
Incline DB Fly w/ Band
30’s + Monster Mini x12,10
DB Side Lateral
30’s x10,8
One Arm Band Pushdown
Average Band 1x6
4 Likes
Friday December 20, 2024
Legs + Pull
Planet Fitness Smith Deadlift
115x5
205x4
295x3
345x3
Smith RDL
275x6
Matrix Hack Squat
195x8
205x6
285x5
Weighted Pull-up
BWx5
BW + 25 x5
BW + 45 x5
BWx10
Chin-up
BWx8
Life Fitness Lat Row
185x5
160x6
Life Fitness Rear Delt Fly
145 2x10
Straight Bar Cable Curl
50x8
65x6
57.5 x6
42.5 x8
Seated Calf Raise
75x18,8
2 Likes
Saturday December 21, 2024
Push Day
Incline Smith Press
25x8
115x6
165x5
195x4
225x5 (close to a PR)
Life Fitness Pec Dec Fly
135x8
165x5
195x8 (PR)
HS MTS Shoulder Press
140x10
180x8
220x6
260x6 (PR)
One Arm Cable Side Lateral
10x8
20x6
25x6
Rope Pushdown
40x8
60x8
70x6
2 Likes
Sunday December 22, 2024
Legs again
Titan Fitness Seated Leg Curl
60x10
85x10
110x8
120x6
Beltless High Bar Pause Squat
45x5
135x5
185x5
225x5
255x5
285x3
Titan Fitness Leg Extension
135 2x10
Unilateral Calf Raise
BWx8
Calf Raise
BWx12
2 Likes
Monday December 23, 2024
Quick Pull Day
Thick Bar Pull-up (much harder than normal bar)
BWx10,8,6,6,6,6
Band Face Pull
Light Band x40
Standing DB Curl
30’s x12,8
3 Likes
Wednesday December 25, 2024
Christmas Push Workout
Pause Bench Press
45x8
135x5
185x4
225x3
255x2
275x1 @9 RPE (unracking i was very uneven. My bench is starting to really suck as its a cheap 8+ year old bench you could get from Walmart)
Pause CGBP w/ Bands
205 + Double Red Mini x3 @8.5 RPE
185 + Double Red Mini 2x5 each @7.5 RPE
Standing OHP
45x8
95x5
125x8 @9 RPE (content with this since i havent been consistent with OHP lately and its after benching)
105x10 @7.5 RPE
Weighted Dip
BWx8
BW + 45 x5
BW + 90 x3
BW + 111 (90 in plates, 21 in chains) x5 (PR; also better ROM than my 110x6 from the other week as my home gym dip bars are much better)
DB Side Lateral
30’s x12,8,6
One Arm Band Pushdown
Average Band x6
3 Likes
Friday December 27, 2024
Legs + Pull (drank a good amount last night but had a solid workout this evening)
Smith Squat (Wide Stance)
25x5
115x5
205x5
255x5
295x5
325x3
355x2 (3 plates, 25 and a 5 per side; heaviest I have gone on a smith machine)
Smith RDL
115x8
205x8
295x5
345x3 (so much easier than last time)
385x5 (4 plates per side felt great)
Life Fitness Leg Extension
160x10
190x10
220x10 (PR; legs shaking)
Life Fitness Seated Leg Curl
Dropset 145x3 + 115x3 + 85x4
Life Fitness Calf Press
225x10 (legs shaking heavily here)
295x8
260x8
HS Lat Pulldown
200x8
240x4
180x8
Cable Row
200x5
160x6
Life Fitness Preacher Curl
125x5 (PR)
95x6
80x6
2 Likes
Saturday December 28, 2024
The ultimate bench session (Push Day)
Pause Bench Press
45x8
135x5
185x4
225x3
255x2
275x1
295x1 @9ish RPE
315x1 (TnG; tied PR and it moved faster plus more controlled)
225x19 (PR!!!)
HS Pec Dec Fly
145x8
205x6-8 (someone was talking to me… likely a PR)
Cybex Side Lateral
90x12
70x12
Face Pull (outer pulley)
70x12
60x12
Rope Pushdown (outer pulley)
60x10
50x10
40x10
My rep strength is insane relative to my max strength.
5 Likes
Happy New Year everyone. Ive been training; albeit not as consistent as id like. After my killer bench workout a couple weeks ago most of my workouts have been mediocre. Had a sad leg day last saturday where 385 on squat was as hard for 1 rep as 405x3 was in November. That said im structuring my workouts a bit differently starting yesterday. I’m really goinf to focus on bringing my overhead strength up on push days and hammer pull-ups relentlessly on pull days for awhile. I have legitimately thought about forgoing barbell squats for awhile to focus solely on physique because i tend to just want to go very heavy and i do not get any leg development from doing so. Im not fully certain yet. I could hit high bar narrow smith squats or SSB squats. Anyway here’s what the rotation will look like for a bit:
Leg Day A - Glute/Ham Focus (RDL main movement and im doing Bulgarian Split Squats on this day)
Push Day A - Start with Seated DB Shoulder Press and Incline Smith Press/Incline BB Press
Pull Day A - Heavier weighted Pull-ups with some rows as a focus
Rest
Leg Day B - Quad Focus (deciding on what squat movement I’ll hit; going to focus on a lot of leg pressing too)
Push Day B - Seated Military Press + Close Grip Bench)
Pull Day B - Pull-ups for volume with some rows
Rest
I may move days around and when needed consolidate push and pull says like i was doing. I loved lat pulldowns last year too but id really love to break my Pull-up PR of 23-24 reps and hit 90 lbs attached for more than 5 eventually.
Also getting tons of steps in most days again walking around my house as i take hours of calls work and personal.
1 Like
Wednesday January 8, 2025
Leg Day (Glute/Ham Focus)
Life Fitness Calf Extension
135x8
185x6
225x8
205x8
Smith RDL
115x8
205x6
255x5
295x5
325x3 (no straps made this difficult; cut it here)
Life Fitness Seated Leg Curl
115x5
135x5
155x8 (huge PR)
130x10 (PR I think)
Bulgarian Split Squat
35’s x8
50’s x8
60’s x8 (probably ties a very old PR)
Life Fitness Leg Extension
135x8
185x6
225x6
175x8
Life Fitness Hip Abduction
160x10 (PR)
135x12
2 Likes
Thursday January 9, 2025
Push Day
Seated DB Shoulder Press
10’s x10
25’s x10
40’s x8
50’s x6
60’s x10 (probably breaks an old PR; haven’t done these in awhile)
50’s x10
Incline Smith Press
25x6
115x6
165x5
195x3
205x5 (first time doing these after DB Shoulder Press so it was more difficult. Also made the incline higher on smith than I have been to equal the incline plane of a normal set free weight incline bench. Paused the last 2 reps too)
185x5
Life Fitness Pec Dec Fly
135x8
175x8 (strict, slow and deep stretch)
150x8
Life Fitness Rear Delt Fly
150x10 (very strict)
135x10
120x10
DB Side Lateral
40’s x6 (shoulders were obliterated here)
30’s x8
Lying DB Tri Extension
30’s x10
EZ Bar Pushdown
70x10
85x5
60x10
3 Likes
Forgot to post this earlier. Decent looking shoulder and tricep pump considering I’ve been inconsistent lately.
4 Likes
Saturday January 11, 2024
Back/Biceps + Abs
Pull-up
*warmup BW 2x5
Working sets BWx15,10,8
(Rest 2-3 mins)
One Arm DB Row
80x8
100x8
120x8 (felt shockingly great considering i haven’t done rows in a few weeks nor heavy free weight rows in a long time)
Incline DB Curl
30’s x12,8
Leg Raise
BW 2x20
4 Likes
Sunday January 12, 2024 (Morning BW 174)
Legs (Quad Focus)
Lying Leg Curl (rusted home machine each time feels different)
10x10
30x8
50x5
40x6
Beltless High Bar Squat
45x10
135x8
225x5
275x3
300x3
325x1
350x3 @9.75 RPE lol
275x8 @8.5 RPE
HS Leg Press
388x5
478x10
Titan Fitness Leg Extension
95x12
One Legged Calf Raise
BWx8
4 Likes
Wednesday January 15, 2025
Push Day
Seated Military Press (first time with a barbell in awhile)
45x10
95x6
115x5
135x5
155x5
(While 155x5 may not be a PR; its the first time ive gone all the way down to my clavicle woth strict form and been more upright so technically a PR)
Pause Close Grip Bench Press
45x10
135x5
185x5
225x5
255x5
225x5
Weighted Dip
BWx8
BW + 45 x5
BW + 90 x3
BW + 115 x6 (PR)
Standing Cable Fly (chest level)
40x10
50x10
60x10
70x6
Cybex Side Lateral
90x8
70x10
Hoist Rope Pushdown (Inner Pulley)
90x15 (probably a PR)
70x15
4 Likes