Turning Obsession Into Progress

Training Training Logs
301

June/30/2020

Wake Up: 6am

Song of the Day: Stranded (Airplay)

Workout:
Me:

  • Military Press - 3x6, 1x6+ @135
  • TBDL - 3x6, 1x6+ @205

F:

  • Military Press - 3x6, 1x6+ @15
  • TBDL - 3x6, 1x6+ @ Bar
302

July/2/2020

Wake Up:6am

Song of the Day: Box (Airplay)

Workout:
Me:

  • BB Row - 3x3, 1x3+ @ 205
  • Landmine Dead - 3x3, 1x3+ @ 185

F:

  • BB Row - 3x3, 1x3+ @ 35
  • Landmine Dead - 3x3, 1x3+ @ 30
303

July/5/2020

Wake Up: 6am

Song of the Day: Welcome Back (WBC theme)

Workout:
Me:

  • Incline BP - 3x3, 1x3+ @ 225
  • RDL - 3x3, 1x3+ @ 215

F:

  • Incline BP - 3x3, 1x3 @ 45
  • RDL - 3x3, 1x3 @ 65
304

July/6/2020

Wake Up: 6am

Song of the Day: Alive (Wage War)

Workout:
Me:

  • Pullup - 3x6, 1x6+ @ BW+10
  • Goblet Squat - 3x6, 1x6+ @ 65

F:

  • Pulldown - 3x6, 1x6+ @ Blue
  • Goblet Squat - 3x6, 1x6+ @ 15
305

Your dreams were your ticket out?

306

July/8/2020

Wake Up: 6am

Song of the Day: Right Above It (Lil Wayne)

Workout:
Me:

  • Military Press - 3x6, 1x6+ @ 140
  • TBDL - 3x6, 1x6+ @ 225

F:

  • Military Press - 3x6, 1x6+ @ 25
  • TBDL - 3x6, 1x6+ @ 40

@burnur It seemed as if the world had forgotten that song, then all of the sudden it was used in a recent applebees commercial, go figure

307

July/9/20

Wake Up: 6am

Song of the Day: Power (Kanye)

Workout:
Me:

  • BB Row - 3x3, 1x3+ @ 205
  • Landmine Deadlift - 3x3, 1x3+ @ 195

F:

  • BB Row - 3x3, 1x3+ @ 45
  • Landmine Deadlift - 3x3, 1x3+ @ 30
308

July/12/20

Wake Up: 7am

Song of the Day: Dogs Get Put Down (Emmure)

Workout:
Me:

  • Incline Bench Press - 3x3, 1x3+ @ 235
  • RDL - 3x3, 1x3+ @ 225

F:

  • Incline Bench Press - 3x3, 1x3+ @ 45
  • RDL - 3x3, 1x3+ @ 65
309

July/31/2020

Song of the Day: Say So (Doja Cat)

Iā€™ve been on vacation for a long time, and have been working out while home, but got a few weeks behind on the log. I will say that although my fiance and I have been getting pleasing results, we would like to work on our piss poor conditioning. Another big issue we have been tackling is her knock knees. Her condition is very much permanent, and we are simply trying to use PT and other exercises to ease the pain from misalignment of her knee caps and possibly have some small correction (the chance of this is small though).

So I decided to write her up a workout, and then pretty much wing it on my end. I have given her priority of the equipment, so if she needs the olympic bar, I canā€™t use it for that time. So I have to be creative when working out ā€œaroundā€ her. I plan to lift heavy on pullups, bench, deads, squats, and to also do a lot of supplementary compound work. I have increased the amount of isolation work for my fiance and have decreased the amount for myself.

I am also still restricting my calories, and I feel myself approaching a healthy weight that would be ideal for both strength and overall athleticism (185-190). My bodyweight is currently 195, and I love how it feels and looks. Despite being addicted to COD Warzone, I am still getting some solid work done in the gym and at my internship.

310

August/1/2020

Song of the Day: I Remember (Deadmau5)

Workout:
Me:

  • Pullup - 2RM@BW+90 (285)
  • KB Circuit:
    A. Single Arm Lunge (10 each arm)
    B. KB Press (5 each arm)
    C. Single Arm Squat (10 each arm)

F:

  • Superset 1
    A. Clamshells - 3x10-15
    B. Butterfly stretch - 3x30s
  • Superset 2
    A. Hip Thrust - 5RM@55
    B. Calf Raises - 4x15-25
  • Superset 3
    A. RDL - 4x6-10@45
    B. Chair Sit Stretch - 4x30s

I will be changing a few things to this workout. For my fiance, I will make RDLā€™s the heavy exercise, and Hip Thrusts the high-rep exercise because she feels hip thrusts almost entirely in her quads, so Iā€™ll be helping her work on glute activation. I will also find better stretches for her since her knee pain is pretty severe on the chair sit stretch and some of the other exercises. Today was very insightful for changing the structure of her workouts.

311

August/2/2020

Wake Up: 9am

Song of the Day: Dr. Feelgood (Motley Crue)

Workout:
Me:

  • Deadlift - Heavy Cluster (4x1 with 10s between reps) @ 255
  • RDL - 2xAMRAP @ 185, 135
  • Lateral Raise - 3x8@35
  • Tricep Extensions - 3x12@35

F:

  • Band Pull-aparts - 4x10-15
  • Donkey Calf Raises - 4x10-15
  • Lateral Raise - 4x12-15
  • Curls - 4x12-15
  • DB Ext - 4x12-15
  • Rear Delt Fly - 4x12-15
312

August/3/2020

Wake Up: 6am

Song of the Day: Freebird (LS)

Workout:
Both:

  • Circuit 1:
    A. Band Crunch
    B. Side Step
    C. Kneeling Sit-Back
  • Circuit 2: 3x30s each (1min rest)
    A. Bag work
    B. Plank
    C. Step Up
    D. Med Ball Slam
313

August/4/2020

Wake Up: 6am

Song of the Day: BILLY (69)

Workout:
Me:

  • Incline BP - 5RM@225
  • Plate Row - 3x12@45
  • Goblet Squat - 3x12@45

F:

  • Wide Walk - 3x30s
  • Foam Roller - 3x10 passes total
  • Box Jump - 3x5
  • Broad Jump - 8x1
  • Weighted Hop - 3x15-30
  • Side Leg Raise - 3x10-15
314

August/5/2020

Wake Up: 6am

Song of the Day: Cryin All Night (Airplay)

Workout:
Me:

  • Squat - 5RM@225 (lost a lot of strength from not squatting for some time, also I made some form changes that help me sit back more. Almost no feeling in knees during this, so I can feel my glutes dominate the lift which is great)
  • Bottom Up KB Press - 1x5ea @ 35
  • KB Press - 3x10 ea @ 35
  • Pullup - 3x8 @ BW

F:

  • Donkey Calf Raises - 4x10-15
  • Band Pullapart - 4x12
  • Incline BP - 3x5@35 (shoulder pain kept her from going heavier. Impingement is still an issue)
  • DB Row - 4x6-10@25
  • Lateral Raise - 4x6-10@5
  • BB Curl - 4x6-10@15
  • Skullcrusher - 4x6-10@15
315

August/6/2020

Wake Up: 6am

Song of the Day: Yikes (Nicki Minaj)

Workout:
Me:

  • Curls - 3x5@95
  • Band Pullaparts - 3x15
  • Skullcrushers - 3x5@95
  • Lateral Raise - 3x8@25

F:

  • Clamshell - 3x10-15
  • Butterfly - 3x30s
  • Goblet Squat w/ Band - 3x12-15@10
  • Standing Calf Raises - 3x12-15@BW
  • Step Up - 3x12@20
  • Kneeling Sit-back - 3x30s

My fiance is having a lot of pain in her shoulders, knees, elbows, and lower back. For a while all that pain when away, so we arenā€™t sure why it is back and full force. Hopefully I can ease up on her and the aches will go away. Iā€™m not sure why her body seems so fragile in regards to training.

316

August/7/2020

Wake Up: 6am

Song of the Day: Bounce Back (Big Sean)

Workout:

  • Foam Rolling (F)
  • Side Leg Raise - 3x10 each leg (F)
  • Russian Twists - 3x40@25 (Me) 3x20@5 (F)
  • Circuit: 3 rounds (30s each exercise. 10s rest between each exercise. 50s rest between rounds)
    A. Mountain Climbers
    B. Side Plank
    C. Side Plank
    D. High Knees
317

August/8/2020

Wake Up: 6am

Song of the Day: Ride Like the Wind (Christopher Cross)

Workout:
Me:

  • Chinup - 3RM@265 (BW+70)
  • KB Snatch - 3x8each arm @ 35
  • KB Overhead Lunge - 3x12 @ 35

F:

  • Clamshell - 3x10-15
  • Foam Rolling - 3x10-15
  • Standing Calf Raise - 4x10-20
  • Sideways Walk - 3x16-20
  • Static Glute/Hamstring Leg Hold - 4x15-30s
318

August/9/2020

Wake Up: 8am

Song of the Day: Like That (Doja Cat)

Workout:
Me:

  • Sumo Deadlift - 10,8,5,5,5 @ top set of 275 (Yesterday we went tubing on the lake and my buddy tried to kill me. My arms, back, and grip were trashed, like, trashed trashed. I didnā€™t think Iā€™d do anything decent today, but for sumo deads, which are new to me, I was happy. The movement felt strong, and I think I have a lot of room to grow here.)

F:

  • Band Pullapart - 4x12-15
  • Donkey Calf Raise - 4x12-15
  • Lateral Raise - 4x12-15
  • BB Curls - 4x12-15
  • Tricep Extensions - 4x12-15
  • Rear Delt Flys - 4x12-15
319

August/16/2020

Wake Up: 7am

Song of the Day: Panama (Van Halen)

Workout:
Me:

  • Pullup - 3RM@70+BW, Singles with 30s rest between (4 reps)
  • Lateral Raise - 3x5@45
  • Skullcrushers - 3x5@95

F:

  • Wide Walk
  • Standing Calf Raise
  • Side Steps
  • Reverse Leg Lift
  • RDL - 5RM@55
320

August/17/20

Wake Up: 8am

Song of the Day: Under Pressure (Cover) (MCR and The Used)

Workout:
Me:

  • Box Jump - 3x5@36in
  • Deadlift - 5RM@255
  • Ab Rollout - 3x5

F:

  • Band Pullapart - 3x10-15@Blue
  • Ext/Int Rotation - 3x10-15@Orange
  • BB Row - 3RM@55
  • DB Shrugs - 3x8-12@15
  • Band Pushdown - 3x8-12@Red