should note boxing went far better, and actually moving my body has been very helpful for me.
faaaak I’ve been lifting but let this slip.
Monday December 17, 2018
Chest
Tuesday, December 18th, 2018
Back
Pulldowns
3 x 15
T-Bar rows (went heavy)
5 x 10 (last set drop set)
Cable Rows
4 x 12
DB Shoulder Presses (just kinda felt like doing them)
3 sets AMAP with 45’s
2mi on treadmill +abs
Wednesday, December 19, 2018
Legs
BW Squats, BW Jump squats, BW lunges, BW lateral lunges, calf raises.
Switching to Push Pull Legs, need something new to get invigorated again. Some push days will be more shoulder-centric, others more chest. Back and Bi’s next day. I don’t need to hammer my back with as much volume as it is a solid point on my physique compared to everything else.
Looking into better supplmentation in the new year. A dextrose pre/intra workout drink is probably a good place to start, as well as re-introducing creatine.
I feel pretty good right now, a little leaner and feeling solid. Definitely did well to get that November fluff off of me.
Tomorrow off, then Friday Push, Saturday Pull, Sunday legs.
December 20, 2018
Push
Found this shoulder-centric push workout here on T-nation.
DB Bench
35’s x 10
50’s x 10
70’s x 10
70’s x 10
Seated BB Press (tried to get 50 reps in 3 sets, took me 4.)
95 lbs
4 sets
Rear delt flies
4 x 25
Lateral raises tri-set heavy/medium/light
2 sets
Tricep extensions 3 sets
21st-25th I was a bum, I’ll be honest.
MERRY CHRISTMAS
Update w today’s back workout later.
Wednesday, December 26, 2018
Pull
Chinups
30 total w BW
T-Bar Rows
5 sets, heavy. last set a drop set
Cable Rows
3x15
Treadmill: ran a quick mile after the workout.
Notes:
I feel strong and I definitely have increased muscle mass this past year.
My goal was to bulk after the summer, and I’ve definitely done that.
That being said there is some fluff to work off.
I’ll be in Florida in March, so here are some guidelines I’ll be following to keep my mass and lean out, as well as improve my overall quality of life:
-Cutting down on sugar.
-No alcohol
Less Carbs. We don’t need as many carbs as we believe we do
More cardio, especially outside of the gym
Work on strengthening core and regaining internal hip rotation to loosen up piriformis and help LBP
I’m confident that if I stay the course, keep lifting, cut sugar and increase core and specific glute activation work, I’ll be closer to where I want to be.
No reason I can’t be leaner in the 190’s on the beach come March.
meant to note that I’ve found chinups, diamond pushups, BW Squats and preacher curls to be the most beneficial movements for me so far. Will be focusing more on those.
Thursday, December 27th, 2018
Push
DB Bench
working sets:
75’s x 10
75’s x 10
DB Press
tried to get 50 reps in 3 sets with 45’s, it took 3 sets with 3rd being an extended rest pause.
Lateral Raises
5 sets
Rear Delt DB swings
4 x 25
Tricep Rope Extensions
3 sets
ab work (feet elevated crunches, leg raises)
mile on treadmill after.
Kept carbs low, high protein + fat
I tweaked my back 
It’s okay. I’m just going to have to be a little more careful moving forward.
I rested it for a week, got a couple massages.
Went to the running track twice and did a few miles.
Did LISS at the gym today.
This tweak alters my plan for 2019, but it also helped me see my progress in a better light. I’ve gotten pretty bulky (210 lbs) but stayed relatively lean, so I’m going to really dial in the physique and be mindful of my macros.
My priorities in 2019:
Getting very lean
Core strength and mobility
bringing my best physique possible to the summer
Tomorrow I’ll hit the gym and do some light pressing, pushup variations and see how I feel. Cardio after it as well +ab work.
Also going to try working adductors a little and see how I feel.
more carbs, less fats, and enough protein on training days; less carbs, more fats, and more protein on rest days.
Been in the gym 4x since my last post. fought off a virus for about 5 days, but did do light pressing then heavy back day and a heavy leg day in that time.
Saturday, January 12th, 2019
Chest and Shoulders
High Incline DB Press
65’s x 8
65’s x 8
65’s x 8
70’s x 8
Medicine Ball Pushups
4 x 10 per side w a pause
Seated lateral raises
6 sets, all drop sets
Tricep Extensions
4 x 15
Plate front raises
50 total
planks, feet elevated crunches, stretching.
20 mins sauna.
1 Like
Sunday, January 13th, 2019
Cardio
Monday, January 14th, 2019
Legs
Lunges/BW Squats/ Side Lunges/ Squat holds/ calf raises/ glute ham raises
Tuesday, January 15th, 2019
off
Wednesday, January 16th, 2019
Back
Chins (30 total)
DB Rows (45’s x 15, 4 sets per side)
Neutral grip pulldowns
Preacher curls
Thursday, January 17th, 2019
Chest + Shoulders
Incline DB presses
70’s x 8 (4 sets)
Med Ball pushups
Lateral raises
plate front raises
tricep extensions
Friday, January 18th, 2019
Back + Bi’s again
30 Chins
DB Rows (high reps w 50’s)
Neutral grip cable rows: 4 sets
Neutral grip pulldowns 3 sets
Preacher curls
Rope hammer curls
lots of ab work
Saturday, January 19th, 2019
Chest+ Shoulders
(felt a little burnt out today, probably bc night workout followed by midday workout)
same workout as 3 days prior.
Sunday, January 20th, 2019
OFF
Tomorrow is legs, abs, cardio.
Monday, January 21, 2019
Legs/Abs/Cardio
I did deadlifts for the first time in over 6 years. The trap bar was just sitting there. worked up to 315 for a single. My back feels good.
I did goblet squats, lunges, and leg press as well. lots of ab work and 2mi on the treadmill.
Tuesday, January 22, 2019
Back
30 chins
T-Bar rows (5 sets)
Cable Rows 4 sets
DB curls
BB Curls
hammer curls
cardio + sauna
Thursday, January 24, 2019
Chest+ Shoulders
Low incline DB Press
30’s x 10
55’s x 10
70’s x 8 ( 4 sets)
Machine shoulder presses
Med Ball Pushups
Lateral raises
ab work: 250 crunhes, decline bench sit ups 4 x 12, leg raises 5 x 10
I wasn’t at it today, I’ll admit it. Hopefully next time is better.
Saturday, January 26th, 2019
Back
Hack Squats/ DB Step-ups/ lunges/ horizontal leg press
Lots of abs: toe touches, knees to elbows, side planks, bird dogs, leg raises, feet elevated crunches, V-Ups
also did 1 mi on treadmill, 15 min in sauna.
I need to loosen my legs up more and really focus on posture. Bodyweight leg workout always make me feel a lot better than loaded ones. I’m going to look to hit legs again Wednesday/Saturday of this week.
Tomorrow I’ll do chest, I want to try triple drop set DB bench. I’ll follow up with incline pushups, lateral raises, tricep extensions.
oooof did i slack on this. I’ve had a nice full month of lifting, lots of it in the morning. I got a little loose on the diet, however.
Main reason for the radio silence was a new job (good thing, more $$) but also very very demanding in a high pressure field.
Summer will be here before we know it, so here is the new setup starting today:
Chest
Back
Cardio
Legs and Shoulders
Arms
Cardio
Diet (on weekdays) will be as follows:
Oatmeal w berries for breakfast
Chicken+rice+green veggie+ avocado for lunch
fish oil +vitamin D
Protein shake
Dinner (which is almost always meat+veggie)
Some eggs/egg whites.
Weekend allows for more variability and bigger breakfasts.
NOTES:
I feel great, I strongly believe mind and body are linked, and this new opportunity in my field has me excited and energetic 24/7.
Started taking 5g creatine every night, and it has made a big difference.
I’m trying to switch from coffee to green tea
I take energy BCAA’s before I train, which have helped a lot.
Legs have grown a lot as well.
Need more cardio+ mobility
Today’s workout:
Saturday, February 23, 2019
Chest
Dips 3x10 BW
Incline DB Press: 35’s x 8/55’s x 8/ 65’s x 8/ 65’s x 8
Flyes 4 sets (all drop sets)
DB Pullovers 3 x 12 w 45 lb. DB (can def go heavier next time)
Incline pushups w/ pause 5 x 10
Tricep extensions 3 sets
Ab work:
Decline sit ups: 4 x 8
Leg raises: 5 x 10
Plan for this week:
Tomorrow: Back
Monday: Cardio
Tuesday: OFF
Wednesday: Legs+Shoulders
I’ll assess Th/F/Sa/Sun on Weds night
Sunday, February 24, 2019
Back
Chins: 20 BW
DB rows: 4x8, moving up in DB’s to 70’s (slow and steady, pause at top)
Cable Rows 5 x 12
Hammer Rows 4 x 12
Smith Machine Shrugs: 5 sets
Cable Concentration Curls: 4 sets a side, money move
did some leg raises as well.
Looking to incorporate some abs on my cardio days. Like doing 20 min (abs) then 20 more min.
Diet on lock
Monday- off
Tuesday- AM cardio and abs (doing at least 5 sets of abs on cardio days)
Wednesday: Legs/Shoulders (Goblet squats+lunges/Smith machine presses, lateral raises, front raises, face pulls. lots of abs)
Thursday night: ARMS one of the best workouts I’ve had in a while. I focused on doing the reps slow and focused. Massive arm pump.
Friday: off. crazy work week.
Chest and Back this weekend.
Hit chest and back over the weekend.
Saturday Chest was usual scheme Incline pressing/pushups/dips/flyes
Sunday Back was high volume, but I wasn’t quite at it like I would’ve liked to have been. I really should start just doing cardio on Sunday’s.
Monday off
Tuesday A.M. Cardio+ abs
Wednesday 3.6.2019
Arms+ Shoulders
Face Pulls 4 sets
Arnold Presses
15 12 10 8 S/S w upright rows
Lateral Raises
4 sets
Overhead tricep cable extensions 3 sets
Hammer curls 3 sets
Cable straight bar curls
5 sets
EZ Bar curls 3 sets
Tricep extensions
I didn’t eat enough carbs or calories before this. Still did ok, but have to be mindful of that.
I see people talking about “21 day schredding” so I’m using the 21 day figure and trying to eat incredibly clean for 21 days. I’m on day 5 now. No desserts, no processed carbs, minimal sugars, carbs only around the training window, controlling portions. Obviously I fucked it up a little yesterday by not eating enough. Also upping the cardio, as I did 30 mins after every sesh after.
March 22 I’ll report in with how my body is doing with the adjustments so far.
been fighting off a stomach bug but still trained Saturday.
Chest/ some shoulder work/ tri’s +bi’s.
I think just doing some accessory work unprogrammed randomly really does help me.
That being said, body is beat up. Going to give myself a deload week and focus on cardio/stretching/core and keep diet dialed in.
I also have a ton of business/$$ related stuff to attend to this week, so training will have to take a back seat.