Had to give em up because, well, you know.
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Pictures or it didnāt happen!
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Whoa there! I got standards.
I only provide pics of that stuff for money.
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2018-11-18
10 min warmup
SQ
135x5
165x5
195x3
225x3
265 3x3
245x8
OHP from rack
95x5
115x5
135x3
145 3x3
Strict Pullups
8x3sets
Dips
BW+45 5x3 sets
Quicky tonight. Stuff to do.
I was going to do 140 for overhead press, but 135 was not too hard and I got 145 for the first set of 3 last time I did it so I went 145. Last rep of the last set was really sssssllllloooooowwww, but I made it without any body english. I should have done an AMRAP back-off set, like on squats, but I didnāt think of it.
I may use AMRAP back-off sets as volume instead of supplementary exercises. Since I cycle through 4 different movements for push pull and legs each, AMRAP may serve in place of supps and reduce set up/work avoidance time in the the gym.
Strained something in my lower belly again, right side this time. Iām not being consistent enough with core work. Until I am, this is likely to keep happening.
2018-11-20
warmup 10 min
SSB Squat
1 Plate/SIde x5
1Plate + 15/side x5
1 Plate + quarter + 5/Side x 5
2 plates x 3
2 plates + 15 3x3
Seated SSB GM
1 plate+ quarter + 5/side x 8,8,10
CG Floor press
135x5
165x5
195 3x3
160x10
1 ARM DB strict row
95x6,6,6,6,6
Rear DB lateral raises
20ās 10x 3 sets
Curl Bar CURLZ
35+2.5/Side 5 x 3 sets
Face pulls
50x15,15,15
Triceps press downs
70x15,15,15
Trap bar farmerās walk
2 plates/side x 100 feet x 3 trips.
Farmerās walk for giggles. Not so funny at the end of them. Only have a 25 foot space to walk in, so had to slow and do turns. Sometimes I put it down.
Added 20 lbs on SSB SQ since last time. I could have gone 10 lbs higher easily.
Donāt know that Iām getting anything out of the SSB seated GMs. Donāt really feel them. I think if I had a long torso, they might be more useful to me, but I have long legs instead. I had planned to do sumo DLs because they make my SQ better and my DL better, but I didnāt for some reason. Gotta figure out my movements and stick with them for 4-6 cycles before changing.
Some fine looking ladies just a little younger than myself in there today.
Very motivating.
Oooooh, those farmerās pounded the upper mid back and walking support muscles. Already sore.
Excellent.
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2018-11-23
Legpress
235x5
265x5,5
Bulgarian split squat
80 x 5,5,5
There were hilarious. Wobbly, floppy and falling over.
1-arm db press
40x5
50x5
60x5
70x5,3,4
55x12
Chinups
45x3,3,3
Be x 5,5,8,6,5
Hotel gym. Leg press machine has you start with feet close to ass, so I scooted the seat closer to just make it a deep squat motion. 265 is as high as the stack went. Turned out to Be pretty tough to get the weight moving.
Weighing 185 today. Explains why pullups feel a little harder.
2018-11-24
Another hotel Gym. Heading home from seeing our son.
Cable Good mornings
160 8x3 sets
legups
10x3 sets
Hammer DB curls
40āsx5
45āsx5
50ās 5x3 sets
Bent laterals
20ās 12x3 sets
Face pulls
50 15x3 sets
Didnāt feel like I really worked out yesterday. It all feels odd not to use a barbell. Canāt wait to get a barbell back in my hands. I want to do some pulling.
2018-11-26
Warmup 5 min
FR SQ
115x5
145x5
175x3
205x2
225 2x4 sets
225 x pulled something real good in my right leg.
SS with
Bent leg raises
8ās between FR SQ sets
PP from rack
115x3
145x3
170 3x3
150x8
SS with
BB rows
190 5x5 sets
190x9
Stiff legged DL (bar starts over toes, dbl overhand)
255 5x3 sets
Close Grip BP
175x5,5,2,1
Lateral raises
25ās 8x3 sets
SS with
Band pullaparts
12x3 sets
Hurt, not injured. Some muscle that runs from the inside and back of the knee up to the pelvis. Careful air squats will probably help fix it. Might have avoided this with a longer warmup and smaller jumps in weight, but maybe not. Iāve been pushing hard.
Could still deadlift as long as I didnāt bend the knee too much. I wanted to do sumo today and tried it out, but it was a definite no-go.
SLDL started over the toes and ended there. For me, itās about 4 or 5 inches off-centerline. Itās a mechanically disadvantageous position to pull from and Iāve never done it like that before. Probably been doing them wrong all these years. Grip was difficult, indicating Iām reaching a burnout.
Time for an easy cycle.
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Just because my best days may be behind me hardly means there arenāt some damned good ones in front of me.
2018-11-28
DL
135x5
185x5
235x3
275x2
315x2
345x1
375x1
405x1 (mixed grip) MILESTONE REACHED
325x8
Incline Bench
135x5
155x5
175x3
185x1
195x1
200x1
160x8
SS with
Neutral Grip Pullups
BWx5
+25x3
+45x3,3,3,3,3
BWx10
KurlBarr Kurlz
Plate/side x 4
35+5/Side x 5,4
SS with
Bent laterals
20āsx13,13,13
I donāt know what I did differently coming in, but none of this was all that hard. Well, the top deadlift was, but not as hard the 345 DL I did as a top set not all that long ago.
Congrats on the milestone!
Congrats on the milestone!
Thanks! Felt good to be back to pulling manlet-sized weights again. Now I want to start making it faster and add reps.
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Accidentally bought a quart of half and half instead of a quart of milk to have with lunch today.
Wear your glasses when spending money, kids.
Down the hatch it went.
And it tasted wonderful too!
2018-11-30
SQ
bar x many
135x5
185x3
225x by 1,oow, 1, ow
screw it.
Pause SQ (3 count)
185 5 x3 sets
OHP
115x5
135x3
150x1
160x1
130x8
1 Arm DB Row
100 6x3 sets
CG BP
170 5 x3sets
Right leg wasnāt having anything above 185 on squats. Thatās an improvement over a few days ago, but still very frustrating. So I tried to make the lighter weight a bit harder with pauses.
Could have got maybe 10 lbs more on OHP, but I decided to stick with a small victory for the time being.
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2018-12-02
Giggles day
Trap bar deadlift
1 plate/side x5
2 plates/side x5
Farmers Walk (30 ft)
2 Plates + a 35/side 5 rounds
Hang Power clean + 2 split jerks
135 x 1
155 x 1
165 x 1
175 x 1
185 x 1
Hang Power Clean
165 3x3
Face pulls (BW in a TRX rig)
10, 10, 10
That was fun. I wish I had a longer runway to do the farmerās walk, but something is better than nothing.
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2018-12-3
Warmup
SQ
135x5
185x5 so far so good
225x3 still no pain
275 x2 and pulled the same muscle in the other leg.
tried high box squat, but it was no go either.
High clean pull
205 2x5 sets
Flex hamstring Curl machine
185 10x3 sets
Flex Leg extension Machine
120 10x3 sets
Flex Shoulder press machine
120 10x3 sets
Fat bar pullups
BWx8,5,4
I might be tryna squat too often. I was outa sorts all day, shoulda just skipped the gym today, maybe
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