Saturday January 18, 2025
Back/Legs & Biceps
Beltless Deadlift (Deadstop)
135x5
225x4
275x3
315x2
345x1
375x1
405x3
Beltless RDL
315x10
Titan Fitness Leg Extension
120x20
105x20
Pull-up
BWx16,8
Face Pull
Monster Mini x0 (band snapped…. Sucks)
Superset
Standing DB Curl + Bent Over Lateral
30’s x8 each (very little as ill do chins, rows and curls on Monday for more volume. Curls were harder than normal but the pull-ups fried me)
Unilateral Calf Raise
BWx8
Sunday January 19, 2024 (AM BW 168.2; wow surprised im this low. Not lean so upset about that but strong still)
Push Day + Abs
Seated DB Shoulder Press
25’s x10
35’s x8
50’s x6
65’s x8 (PR)
55’s x8
Incline BB Bench
135x6
185x3
205x2
225x3
185x8
High to Low Cable Crossover
60x10
80x10 (PR)
70x10
Cybex Side Lateral
Dropset 110x5 + 80x5 + 50x7
EZ Bar Pushdown
80x10 (probably a PR)
70x10
60x10
V-up
BW 2x15
Monday January 20, 2025 (AM BW 167.8)
Quick Pull Day
Weighted Chin-ups
BW 2x5
BW + 21 x5
BW + 42 x5
BWx16 + 1 partial (almost got 17)
Face Pull
Red Mini 2x50
Incline DB Curl
30’s x12
25’s x12
Tuesday January 2025 (AM BW 168.8)
Legs (Quad Focus)
Calf Press
135x10
185x8
225x6-8
255x5-6
Seated Leg Curl (different machine)
80x8
100x6-8
95x6-8
High Bar Smith Squat
25x8
115x5
205x5
235x5
275x5 (4 hours of sleep made this hard but i did have an even narrower stance)
HS Leg Press
3pps x10-12
4pps x8-10
Leg Extension
135x8-10
160x6-8
185x6
Last night I did some cardio:
Biked 50.4 cals
2.09 miles
10:05
Restroom break
3 rounds
10 burpees
13 steps up and down (house stairs)
Total time between biking and the 3 rounds including restroom break was 15 minutes
Wednesday January 23, 2025 (AM BW 167.8)
Push Day + Abs (Shoulder/Tricep Focus)
Seated Military Press
45x8
75x6
105x5
135x3
165x4 (probably close to a PR for free weight upright shoulder pressing to clavicle)
135x8
Pause CGBP
45x8
135x5
185x3
225x1
255x1
235x10 (great set)
Low to High Cable Crossover
45x10
60x6
DB Side Lateral
40’s x8
35’s x8
25’s x10
HS Rear Delt Fly
Dropset 175x12 + 145x5 + 115x5 (PR)
Overhead Rope Pushdown
80x1 + 70x6 (too heavy)
60x8
Rope Pushdown
50x10
Free Motion Cable Crunch
70x10
60x20
Thursday January 23, 2025 (AM BW 169.8; had a chipotle salad last night but with guac and sour cream so even without the rice I had too many fats. Finished the night with a bowl of cheerios)
Pull Day
Wide Lat Pulldown
100x10
130x6
160x5
145x5
(All the way down to my clavicle which at 160 and above i normally come down right to or below the chin so with this and having done pull-ups to failure saturday and monday, my back is likely still fatigued)
One Arm HS MTG Row
80x8
90x6
Wide Grip Cable Row
70x10
130x6
175x6
PF Straight Arm Pulldown
45x12
60x10
75x5
(30 sec rest)
PF Dependent Preacher Curl
80x8
100x5
70x8
Saturday January 25, 2025 (AM BW 168.4)
Push Day
Standing OHP
45x8
75x6
105x4
135x2
150x3
Low Incline DB Press
60’s x8
80’s x6
100’s x8 (monster PR)
Never been so wiped in my life from an upper body lift but happy with this set. I had to eat 3 quick carby snacks after this set lol.
Push-up
BWx30,25
One Arm Band Pushdown
Average Band x3 + 3 forced (wiped)
Plate Side Lateral
25’s x10
Band Pullapart
Monster Mini 2x30
Sunday January 26, 2025
Leg Day + Abs (Glute/Ham Focus)
Unilateral Calf Raise (5 count stretch)
BWx10,8,6
Rusted Lying Leg Curl
10x10
20x10
30x8
40x8
50x7
Pause Squat
135x5
185x5
225x5
255x5
285x5 (5 count)
DB RDL
100’s x12,6
Plank (flexed abs while holding)
BW 2x20 sec (super easy but instead of more time i just tried to flex my abs harder)
Well I am back. Broke up, got back together, got engaged and I broke off the engagement last week. First time in my life I actually want to be alone for a bit. Back in the gym daily to get into 2023 shape over the next few months. Ill post my workouts later from this week.
Week 1 complete. Will start posting workouts from today moving forward.
Monday September 1, 2025
Leg Day (Quad Focus)
Cybex Calf Press
135x10
185x8
225x8
265x8
300x6
Cybex Lying Leg Curl
70x10
90x8
110x6
100x6
High Bar Squat
45x8
135x6
225x5
275x3
315x6
Cybex Leg Extension
135x10
115x10
95x10
Sauna - Over 8 minutes
Then 30 minutes of mowing the lawn.
Starting with Push Legs Pull just taking rest days when needed which will likely be 1-2x a week. 2-6 working sets per muscle group in each workout will increase to 4-10 sets most likely as I get accustomed to training again. I am also walking 10 mins during work then 30-45 minutes before bed. My second walk will increase to 1+ hour like in 2023. Sauna is currently 5-10 minutes per day. That will increase to 20+ minutes over time as well.
Here is a pic at the end of week 1 (much better starting point than January 2023):
Tuesday September 2, 2024 (AM BW 180)
Back/Biceps & Abs + Cardio
Pull-up
BWx1,2,3,2,1 (1-3 sec rest between sets)
BWx5
BW + 25 x5
BW + 45 x3
BWx10
Cybex Machine T-Bar Row
90 + Machine x8
135 + Machine x6
160 + Machine x5
Wide Neutral Cable Row
100x8
145x6
130x6
Straight Arm Pulldown (outer pulley)
40x15
50x8
40x8-10
(30-45 sec rest)
Body Master Rear Delt Fly
100x8
80x10
70x10
(30-45 sec rest)
DB Shrug
105’s x8
85’s x8
Cybex Preacher Curl
50x8
70x6
60x6
Seated DB Curl
30’s x7
25’s x7
Reverse EZ Bar Curl
40x10,5,4 (rest pause)
V-up
BWx15,12,10
Lunch time walk 12+ mins ~0.5 miles
Post workout walk 22+ mins ~1.25 miles
Todays nutrition
1447 cals
1315 net cals
35 fat
70g carbs
213g protein
33g fiber
Wednesday September 3, 2025 (AM BW 180)
Push Day
Seated Military Press
45x8
95x6
115x4
135x3
155x3
135x8
Close Grip Bench Press
135x5
185x5
215x3
245x7 (2 more reps than last time)
225x10 (best in awhile; getting my strength back fast)
Low to High Cable Fly
40x12
50x10
60x6
High to Low Cable Fly
60x10
70x8
(Chest felt incredible after 5 sets of flys)
Cybex Side Lateral
70x6
85x8
65x8
50x8
Incline DB Triceps Extension
35’s x6
30’s x10
Straight Bar Pushdown (Hoist outer pulley)
80x7
60x8
50x8
Elliptical
4:22
Rest between working sets of compound movements is 2-3 minutes. Rest between sets of smaller/isolation movements varies but average is 90 seconds sometimes up to 2 minutes and other times as little as 1 minute. For back i always enjoyed some FST-7 type work at the end so thats 30-45 seconds for one movement. Ill only point out rest when its 30-45 minutes like when i journaled before.
Took 2 small walks today between meetings. First was over 12 minutes ~1/2 mile and second was right under 8 minutes. Then just took a walk when I got home from the gym walking ~1.25 miles in 20:20.
Nutrition
1326 total cals
1258 net cals
18g fat
75g carbs
216g protein
17g fiber
Thursday September 4, 2025 (AM BW 178.8)
Legs (Glute/Ham Focus)
Cybex Standing Calf Raise
80x8
120x6
140x6
100x6
Deadlift
135x5
225x4
275x3
315x2
345x1
375x3 (40 more lbs than last time off 3 hours of sleep. Quickly getting it back. 80 lbs off my old 3RM PR)
RDL
315x5 (+1 including initial off the ground)
Flex Fitness Leg Press
4pps x8
5pps x6
6pps x5
Body Master Leg Extension
160x8
130x8
100x10
Cybex Seated Leg Curl
70x8
95x6
120x9
100x9
Walked ~2 miles in under 38 minutes after the workout and ~1/2 mile in 11+ mins during a break from work.
Nutrition
1337 total cals
1225 net cals
25g fat
83g carbs
195g protein
28g fiber
Friday September 5, 2025 (AM BW 177.8)
Back/Biceps & Abs (9th day in a row; hit everything 3x in 9 days)
HS Lat Pulldown
91x8
141x6
181x4
231x5
181x6
HS Low Row
98x8
188x5
238x6
Icarian Wide Lat Pulldown (Stand Alone Pulley)
160x6
130x8
Face Pull (Hoist Outer Pulley)
60x12
50x10
40x12
Barbell Curl
50x8
70x6
90x6
HS Preacher Curl
74x5
59x6
Face Away Cable Curl
60x6
50x6
40x8
Leg Raise
BWx25,20
Had strength but with how much Ive done this week, my endurance was a bit zapped this morning. Plus I did legs last night and this pull workout early morning today. At least I finally slept 7+ hours last night. Might rest finally tomorrow.
happy cake day
I was wondering is this for birthdays? My birthday is in October (thought it appeared in October before lol).
