Monday 3/20/23
Dead lifts standard bar-
160 x 20
240 x 34 DOH except rep 23. (PR, been that way for last few weeks)
Every week I tell myself to only do 30 because I always surprise myself that I’m getting another rep each week. It’s seems to be getting easier, however its because I’m doing them every week, if I took a break on 30reppers for a week, I’m sure I’d get gassed before 30. I think the side bends also aid here too.
Neck curls- 35# x63,2second rest, x17 (80 total) that was tough.
Tuesday 3/21/23
Floor Press-
95 x 46
120 x few
150 x 20
Barbell curls -
67 x few
89 x 27 (PR)
Wednesday 3/22/23
Squats-
75 x 20
100 x 10
120 x 76
Thursday 3/23/23
Floor Press-
105 x 40
120 x few
141 x 25 (PR)
barbell skull crushers- 75 x 40
upright rows hammer bar - 70+bar x 17
bend over laterals 11# plates x 40
Friday
hammer curls - 50+bar x 35
Saturday 3/25/23
GYM BW 194
10" log presses for reps (1-clean)
90 x 8
110 x few
120 x 10
120 x 11
Squats-
135 x 10
155 x 10
175 x 5
195 x 25
Blah, wussed out on doing 30 today.
Sunday-
Floor Press-
94 x 50
131 x few
170 x 8
100# plate BORs x 32
Monday 3/27/23
Dead Lifts standard bar-
170 x 20 DOH
241 x 35 DOH except reps 24 and 30.
It’s getting easier but still hard to get an extra rep each week. You know 1-set is enough when it takes over 5 minutes after the set for the wrists and forearms to feel brutally painful, then after 10 minutes of that, the ass and hamstrings start screaming. Yup 20 minutes to begin to recover is when 1-set is enough for the day. I walked the dog after that and is wasn’t easy.
Tuesday 3/28/23
Floor Press-
99 x 51
142 x 25 (PR)
Barbell curls- 65 x 48
nice work
Hi throwawayfitness.
Wednesday 3/29/23
Can’t believe it’s end of March already. Can’t say I’m looking forward to squatting in a hot ass garage soon, lol.
Squat-
75 x 20
100 x 15
121 x 77
100+ reps per session 
Will be very close to 100 reps.
Thursday 3/30/23
Floor press-
111 x 41
168 x 11
barbell skull crushers- 65 x 53
100# plate side bends x30ea. x 15ea. (90reps total)
Neck curls - 35#
x63 (had to quit)
x70 (better)
I think because I’m using a 25#plate and a 10# as opposed to a 35# plate the weight isn’t spread out, making it harder.
Friday, nothing, been dealing with what seems like some rough sciatica for most of the week. Seeing what a rest day does. Mobility is no problem, sitting and sleeping is fuking hell.
Saturday 4/2/23
No gym, went to garage-
Standing overhead presses (1-clean)-
65 x 20 alternate each rep front/back
75 x 10, same format
95 x 14 same format
95 x 10 presses behind the neck / 5 presses front. Not going to push it.
Squats (Steinborn style, no rack)-
132 x 10
166 x 41
hammer curls - 50+ bar x 36
Still can’t sleep, but it’s a tad better.
Sunday 4/2/23
Floor press-
114 x 42
168 x 11
upright rows - 70+bar x 18
I can now sit with minimal pain, its felt like a knife was sticking in my left side. I slept a few hours last night. I think tonight will be better.
Back in my 20’s when I didn’t have any core strength I pulled my back out all the time (of course that was different pain etc.) however I always knew when it happened at that time. Getting fuking old you don’t know when this shit happens, it just fuking happens.
Sorry, I don’t feed trolls.
Monday 4/3/23
Dead lifts standard bar (I know doing 30+ reps is the back culprit, so today wasn’t about breaking any records).
168 x 20 DOH
190 x 15 DOH
242.5 x 21 DOH except reps 11,19.
One arm shrugs hammer bar - 70+bar x 10ea. (put bar down ea side) x 11ea. (didn’t put bar down).
I was being slow and steady on the deads, which made it challenging, but it was damn easy. (this wouldn’t of been easy on me this time last year, so WTF would I use TRT, LOL, fuking silly).
I could feel on the warmups at lockout those speed reps were for sure the culprit. I’m not injured at all, but I’m going to watch what I’m doing.
I may do 2-sets of 20 next time just for change. Wasn’t going to do it today.
I’m not taking anything that dude said srs. I’m one dude who ain’t sensitive at all. I love those fuking side bends though, so I’m keeping 'em.
Also I’m convinced 20-30 rep deads are the best natural growth hormone that can be done.
Cretin Power!
Tuesday 4/4/23
Floor press-
104 x 50
155 x 18
Barbell curls - 90 x 22 (still not pushing it, but this was enough for a good set).
Today in 2019 Dr. Ken Leistner suddenly passed away. I was fortunate enough to have been able to take a trip to his house and train. RIP Doc.
Wednesday 4/5
Squats-
Warmup can’t recall.
122 x 78
Thursday 4/6
Floor press-
116 x 43
170 x 10
Barbell skull crushers - 87 x 25
Back feels 100 percent, I can finally sleep!
Friday 4/7/23
No gym on Saturday because of holiday stuff, so I’m being dynamic this weekend by doing what l feel as I get the opportunity.
Dead lifts, standard bar-
170 x 21 DOH
200 x 10 DOH
243.5 x 25 DOH except reps 16,22
Neck curls- 35 x 80 (first time getting 75+ in one shot)
Saturday
Hammer curls - 56+bar-
x19
x19
Sunday 4/9/23
Squat - Steinborn style-
146 x 15
168 x 43
Floor press-
117 x 40
172 x 8
Monday 4/10/23
Upright rows hammer bar -
70+bar x 19, 76+bar x 6 (about a minute rest).
100# plate side bends- x30ea. x16ea.
side laterals 16#+handles-
x20
x20
Gotta start incorporating shoulder stuff, my arms are starting to over power in size my shoulders, which I’m very happy about. Remember I’m not a bodybuilder, nor do I even like any bodybuilding. I just want to look like I lift. I personally don’t even like the way a modern day bodybuilder shoulders even look.
Tuesday 4/11/23
Floor Press-
105 x 50
147 x 22
barbell curls- 90.5 x 23
Wednesday 4/12/23
Squats- 84 degrees today
90.5 x 20
105 x 10
125 x 80
wasn’t so bad.
So I thought I’d log this info- Monday night after my workout, I felt achy, like the other side of my back was going to get that sciatica crap. Tuesday it didn’t get worse but I was feeling wrecked. I trained anyway, and started to feel better. Today I was feeling awesome, so I log this to say, that its always possible that training will heal me quickly.
Now tomorrow I could feel like crap again, but not now!
I been coming up with some neat geetar licks lately, all inspired by-
