USMC Dadbod Elimination Log

[usmccds423]

Mon 1/9:

1. Power Clean + Push Press → Clean Pulls → Deadlift
   I ramp these until I reach my working sets on deadlift
2. Chin-ups 3xAMRAP
3. DB OHP 3x8
4. DB Lat Raise 3x12
5. DB Front Raises 3x12
6. EZ Bar Curls 3x8
7. Spider Curls 3x12

Wed 1/11

1. Box Jumps 4x3
2. Squat 176x3x8
3. Bench 155x10x3
4. Landmine Squats 2x6
5. Band Fly 2x15
6. Band Pushdowns 2x15

[ActivitiesGuy]

@usmccds423

Still here and still lifting… Been crazy busy.

I sympathize. Glad to see you’re still with us.

[usmccds423]

Saturday 1/14

1. Power Clean + Push Press → Clean Pulls → Deadlift 3x3

2. Seated OHP 3x8

3. Landmine Rows 3x8

4. DB Lat Raise 3x12

5. Hammer Curls 3x12

who's lifting today? #deadlift #exercise #fitness #gym #homegym #gymlife #viralshorts #video #strong

who's lifting today? #deadlift #exercise #fitness #gym #homegym #gymlife #viralshorts #video #strong

[usmccds423]

Monday 1/16

1. Squat Ramp to 176x3, 132x3x8
2. Bench 132x4x10
3. Split Squats 3x8 each
4. Band Triceps circuit 2xAMRAP

[usmccds423]

Losing track of my days here… Can’t remember how I finished last week. Did some biking and walking.

Hit power cleans and deadlift too

Practice make Perfect! #powercleans #fit #fitness #strong #workout #homegym #clip #clips #gym

1/23

1. Squat 176x3x3
2. Incline DB Bench 60x10x3
3. Goblet Squats 2xAMRAP
4. Band Flys
5. Band Push Downs

[usmccds423]

2/6/2023

1. Squat 150x5, 175x5, 195x5
2. Hang Cleans 132x5, 143x5, 154x5
3. OHP 88x5, 99x5, 110x5
4. Axel Curls x 15, 10, 10

[usmccds423]

2/13/2023

1. Squat 140x5, 165x5, 185x5
2. Hang Cleans 110x5, 132x5, 154x5
3. OHP 80x5, 90x5, 105x5
4. Axel Curls x 10, 10, 10

2/15/2023

1. Bench 145x5, 165x5, 185x5
2. Bench 145x5x5
3. Chin-ups: 5x5
4. Incline DB Bench 60x3x8
5. Band Flys 2xAMRAP
6. Front Lateral Raises 15x2x20

[usmccds423]

2/18/2023

1. Power Clean + Push Press 110x5, 132x5, 143x5
2. Power Clean 155x5
3. Trap Bar Deadlift 209x5, 242, 253x5
4. Lateral Raises 20x12x3
5. Spider Curls 25x2x12
6. DB Holds 60x2xMax

[usmccds423]

Started adding deliberate cold water exposure to my days. I try to do 2 minutes a morning. Right now the temp is 50 degrees. It is not pleasant.

[usmccds423]

New fear unlocked… (Wrists are fine…)

New Fear Unlocked #fitness #fit #crossfit #gym #exercise #lifting #liftingweights #clip #short

[usmccds423]

2/21/2023

1. Squat 165x5, 187x5, 209x5
2. OH Press 88x5, 110x5, 132x5
3. Cleans 132x5, 154x5, 176x3
4. BB Row 176x4
5. Axel Bar Curls 50x10x3

175 x 3 #fit #fitness #powerlifting #bodybuilding #crossfit #strongman #gym #gymmotivation #exercise

[usmccds423]

Been using Jacko’s “Good” speech as my timer…

Jocko Willink "GOOD" (Official)

[usmccds423]

Couple meals this week.

• Baked Salmon w/ Bok Choy

• Egg roll in a bowl (ground Bison w/ broccoli slaw)

[usmccds423]

Man, my wrists are still kinda jacked up from last week…

Did 5 minutes on 5 minutes off my rower (Crossfit WOD don’t hate me). Hit about 1k meters per 5 minutes.

[usmccds423]

3/2/2023

• Bench 145x5, 165x5, 185x5, 145x12, 8
• Chin-ups BW x 5, 4, 4, 4
• Incline Bench 88x 12x3
• DB Flys 25x12x3
• Band Triceps Pushdowns mini x 15x3

[usmccds423]

3/6/2023

• Bench 185x5x4
• Pause Bench 132x5x5
• Dips BWx8,6,6

3/7/2023
3-min cold plunge (50 degrees) x 3 minutes

• Trap Bar Deadlift 300x4x2, 275x4x2 (set my training max too high on these had to back off)
• Deficit TB Deadlift 165x2x5
• DB RDLs 60x2x8

Deadlift took more out of me than I expected it to so I backed off on the accessory work

300x4 harder than I expected #deadlift #fitness #gym #exercise

[usmccds423]

3/14

• Front Squat 60kg x 5 x 3
• Squat 60kg x 3 x 10
• Split Squats (BW) x 1 x 20
• Sgl Leg Calf Raises (BW) x 2 x 20

I’ve had a knot on the left side of my trap for a while. I had a physical therapist dry needle it before and gotten some relief. I tried cupping it last night and it seemed to really help. Left a massive hickey, though

[usmccds423]

Easy cardio yesterday 3/15

[simo74]

@usmccds423

massive hickey, though

come on mate we all know your boy friend did that.

[usmccds423]

Just don’t tell my wife she’d be pissed