June/5/2020
Wake Up: 6am
Song of the Day: Back to It (Jippy)
Workout:
Me:
- Incline BP - 3x5@205
- Wide Grip Pullup - 3x5@BW
- Lateral Raise - 3x5@62.5
- Inverted Row - 3x12@BW
F:
- Incline BP - 3x5@35
- Pulldown - 3x8@Blue Band
- Inverted Row - 3x12@BW
F’s shoulder was hurting last night, so we skipped the lateral raises for her. I’m starting to think her sleeping posture is causing her impingement because its pretty awkward, and it affects her sleep.
@burnur those lateral raises are done one arm at a time with some swing to them, so it’s pretty easy to throw around some decent weight. The highest weight I can use in both hands with good form with is like 25 or 30 maybe, idk. They’re technically called “cheat laterals,” and the goal is to attempt to control the eccentric portion of the movement. Although I have seen some shoulder size improvements from them, theyve blown up my traps considerably. Highly recommend.
June/6/2020
Wake Up: 6am
Song of the Day: Don’t Fear The Reaper (BOC)
Workout:
Me:
- RDL - 3x15@135
- Landmine Squat - 3x15@45lb
- Reverse Leg Lift - 3x15@BW
F:
- RDL - 3x15@35
- Landmine Squat - 3x15@20
- Reverse Leg Lift - 3x15@BW
June/7/2020
Wake Up: 6am
Song of the Day: Phantom Racer (TWRP)
Workout:
Me:
- Military Press - 3x8-12@125
- BB Row - 3x8-12@135
- Halo - 3x8-12@35
- Rear Delt Fly - 3x8-12@25
F:
- Military Press - 3x8-12@15
- BB Row - 3x8-12@25
- Halo - 3x8-12@10
- Rear Delt Fly - 3x8-12@2.5
June/8/2020
Wake Up: 6am
Song of the Day: Mr. Scary (Dokken)
Workout:
Me:
- RDL - 3x8-12@165
- Step Up - 3x8-12@70
- Unilateral Hip Thrust - 3x8-12@BW
F:
- RDL - 3x8-12@45
- Step Up - 3x8-12@20
- Hip Thrust - 3x8-12@BW
June/8/2020
Wake Up: 6am
Song of the Day: Break Shit (Jasiah)
Workout:
Me:
- Incline BP - 3x12-15@185
- DB Row - 3x12-15@62.5
- Lateral Raise - 3x12-15@25
F:
- Incline BP - 3x12-15@15
- DB Row - 3x12-15@12.5
- Lateral Raise - 3x12-15@2.5
June/10/2020
Wake Up: 6am
Song of the Day: Fly Like an Eagle (Seal)
Workout:
Me:
- RDL - 3x5@185 (RDLs 3x a week is tough, but so far it’s been very good to me, strengthening my hammies, glutes, and grip. It’s also a very safe lift for my fiance, who is getting much stronger on it as well)
- TBDL - 3x5@205
- Reverse Leg Lift - 3x15@BW
F:
- RDL - 3x5@55
- Landmine Deadlift - 3x5@15 (This was pretty easy for her, so ill add weight soon)
- Reverse Leg Lift - 3x15@BW
June/12/2020
Wake Up: 6am
Song of the Day: Pat Earrings (CASISDEAD)
Workout:
Me:
- Incline BP - 3x5@205
- Pullup - 3x5@BW
- Inverted Row - 3x12@BW
- Lateral Raise - 3x12@42.5
F:
- Incline BP - 3x5@35
- Inverted Row - 3x12@BW
- Lateral Raise - 3x5-8@5
June/14/2020
Wake Up: 6am
Song of the Day: The Joker and the Thief (Wolfmother)
Workout:
Me:
- RDL - 3x15@135
- Landmine - 3x15@45
- Reverse Leg Raise - 3x15@BW
F:
- RDL - 3x15@25
- Landmine - 3x15@20
- Reverse Leg Raise - 3x15@BW
June/15/2020
Wake Up: 6am
Song of the Day: Juicy (Notorious BIG)
Workout:
Me:
- Military Press - 3x8@125
- BB Row - 3x12@135
- Rear Delt Fly - 3x8@25
- Halo - 3x10@35
F:
- Military Press - 3x8@25
- BB Row - 3x12@25
- Rear Delt Fly - 3x8@5
- Halo - 3x10@10
June/16/2020
Wake Up: 6am
Song of the Day: Mountain Song (Janes Addiction)
Workout:
Me:
- RDL - 3x8@165
- Unilateral Hip Thrust - 3x12@BW
- Step Up - 3x12@70
F:
- RDL - 3x8@35
- Unilateral Hip Thrust - 3x12@BW
- Step Up - 3x12@20
June/17/2020
Wake Up: 6am
Song of the Day: Betty Davis Eyes (Kim Carnes)
Workout:
Me:
- Incline BP - 3x12@185
- DB Row - 3x15@62.5
- Lateral Raise - 3x12@25
F:
- Incline BP - 3x12@25
- DB Row - 3x15@12.5
- Lateral Raise - 3x15@2.5
June/18/2020
Wake Up: 6am
Song of the Day: Trollz (6ix9ine)
Workout:
Me:
- RDL - 3x5@185
- TBDL - 3x5@225
- Leg Lift - 3x15@BW
F:
- RDL - 3x5@55
- Landmine Deadlift - 3x5@bar
- Leg Lift - 3x15@BW
June/20/2020
Wake Up: 6am
Song of the Day: Barracuda (Heart)
Workout:
Me:
- Inc BP - 3x5@205
- Pull-up - 3x5@BW
- Inverted Row - 3x8@BW
- Lateral Raise - 3x5@55
F:
- Inc BP - 3x5@35
- Pulldown - 1xAMRAP@Red
- Inverted Row - 3x8@BW
- Lateral Raise - 3x5@10
June/21/2020
Wake Up: 6am
Song of the Day: Thin Line (honeyhoney)
Workout:
Me:
- RDL - 3x12-15@165
- Landmine Squat - 3x12-15@45
- Reverse Leg Lift - 3x15@BW
F:
- RDL - 3x12-15@25
- Landmine Squat - 3x12-15@Bar
- Reverse Leg Lift - 3x15@BW
June/22/2020
Wake Up: 6am
Song of the Day: Cherry Pie (Warrant)
Workout:
Me:
- Military Press - 3x8-12@125
- BB Row - 3x8-12@165
- Rear Delt Fly - 3x8-12@25
- Halo - 3x10@35
F:
- Military Press - 3x8-12@25
- BB Row - 3x8-12@25
- Rear Delt Fly - 3x8-12@5
- Halo - 3x10@10
June/23/2020
Wake Up: 7am
Song of the Day: Roxanne (AZ)
Workout:
Me:
- RDL - 3x8-12@175
- Step Up - 3x8-12@90
- Unilateral Hip Thrust - 3x8-12@BW
F:
- RDL - 3x8-12@35
- Step Up - 3x8-12@BW
- Hip Thrust - 3x8-12@BW
June/24/2020
Wake Up: 7am
Song of the Day: Pretty Low (Expire)
Workout:
Me:
- Incline BP - 3x12-15@175
- DB Row - 3x12-15@65
- Lateral Raise - 3x12-15@25
F:
- Incline BP - 3x12-15@15
- DB Row - 3x12-15@10
- Lateral Raise - 3x12-15@5
Lately I’ve been cutting some extra weight, and have moved from around 217 in march/april to weight 200lb today. I weighed myself while hydrated and fed, so I’m getting very close to my ultimate goal of 190-195. Eating less than my maintenance calories has been great for my weight goals, but I’m starting to feel weak, which is to be expected. The 12-15 rep range made me feel EXHAUSTED, and I’m not even doing high volume, so I will likely cut back and keep my reps between 3 and 8. I’ll be switching things up a bit next week.
June/25/2020
Wake Up: 7am
Song of the Day: You’re So Vain (Carly Simon)
Workout:
Me:
- RDL - 3x3-5@185
- TBDL - 3x3-5@225
- Reverse Leg Lift - 3x12-15@BW
F:
- RDL - 3x3-5@55
- TBDL - 3x3-5@Bar
- Reverse Leg Lift - 3x12-15@BW
June/27/2020
Wake Up: 7am
Song of the Day: I’m Not In Love (10cc)
Workout:
Me:
- Incline BP - 3x3,1x3+ @215
- RDL - 3x3,1x3+@205
F:
- Incline BP - 3x3,1x3+ @35
- RDL - 3x3,1x3+@55
Since we are both “cutting”, high volume workouts are putting us in the dirt. I’ve always had the best results with heavy lifting and low volume while cutting, so I decided to do just that. The rep scheme is 3 sets of straight reps, then one set where you try to reach a rep goal. If the regular sets are 3 reps, then try to hit 5 reps. If 5 reps are achieved, add 5-10lbs. For 6 reps, the goal is 8.
June/28/2020
Wake Up: 7am
Song of the Day: Every Kinda People (Robert Palmer)
Workout:
Me:
- Pullup - 3x6, 1x6+@BW (add 10)
- Goblet Squat - 3x6, 1x6+@BW (add 10)
F:
- Pulldown - 3x6, 1x6+@Red band (Up to blue)
- Goblet Squat - 3x6, 1x6+@45 (Up to 65)