Good luck and keep us posted. I really want to see a pic of an impressive buck! lol
11/26/24
AM Workout
Hang cleans:
45x5
95x3
115x3
125x3
135x3
115x2x3
105x3x3
PM Workout
Treadmill run:
1m on/1m off @8.5mph until 1 mile ran
10m steep incline @3mph
@QuadQueen Let’s hope!
1 Like
From a little while back:
AM Workout
Axle Bench:
50x10
120x3
140x3
160x3
180x3
200x3
180x2x3
170x3x3
PM Workout
NG chins:
10x6
Seated shoulder press:
30x4x10
30x13
Incline standing ab wheel:
5x5
DB tricep skull crushers:
20x15+6+3 rest/pause
AM Workout
Squats:
45x10
135x3
155x3
185x3
205x3
225x3
205x2x3
185x3x3
PM Workout
Low incline DB bench:
40x3x20
T bar row:
90x3x20
45* back extension:
15x3x15
Shoulder raises:
10x50 rest/pause
11/8/24
PM workout
Trap bar lifts:
150x5
240x3
290x3
330x3
380x3
330x2x3
290x3x3
Had the flu all week which was a bummer. Didn’t do much other than walk outside exercise wise. Shot a match Friday night and moved well but made a bunch of mental errors. Felt decent lifting tonight though. Still working through the cough and lack of appetite but just about back to normal.
12/9/24
PM Workout
Klokov press:
45x10
55x3
65x3
75x3
85x3
75x2x3
70x3x3
OH chin:
10x5
DB press:
60x10x5
DB reverse lunge:
40x10x5
Single leg calf raises:
x7
Shin raises:
x25
12/10/24
PM Workout
Football bar hang cleans:
45x5
75x3
95x3
115x3
125x3
115x2x3
105x3x3
Football bar hammer curls: rest/pause
55x17 - wide
55x13 - middle
55x11 - close
Shuttle runs:
x10
1 Like
That was my life this week. BRUTAL. I’m glad you’re feeling better!
1 Like
12/16/24
PM Workout
Sumo deads:
135x5
225x3
275x2
325x3
295x2x3
275x3x3
BB rows:
155x5x10
Pushups:
5x15
ATG split squats:
5x10
Single leg calf raises:
x8
Shin raises:
x25
Sumo deads are so weird. I know I’m not going to crush my toes but the fear persists. Been very inconsistent in the gym lately.
@QuadQueen It’s just so lame haha, hope you’re on the better side too now!
1 Like
12/17/24
PM Workout
Football bar press:
45x10
75x3
85x3
95x3
105x3
115x3
105x2x3
95x3x3
DB hammer curls: (drop set)
30x14
25x11
20x14
Treadmill run:
10 minutes @ 6 and 9 mph variable
1 Like
12/18/24
PM Workout
DB cleans:
30x5
40x3
50x3
60x3
55x2x3
50x3x3
DB floor press:
50x5x8
NG chins:
5x8
V sit up:
5x10
Lateral raise: (drop set)
10, 5, 2.5, 0 x25
1 Like
General Update
Hit several workouts that I didn’t bother to log or write down. Mostly main lift and full body assistance or runs.
I need to rediscover dietary and gym discipline, like, now. It’s been a nice mental break but I also don’t need to think hard about what to do any more. So we started today.
12/30/24
PM Workout
Trap bar lifts:
60x10
150x5
245x3
285x3
325x3
285x5x3
SUPER SETS (core - core)
SSB good mornings:
75x5x10
Incline standing ab wheel:
2x6
2x5
1x4
Single arm DB row:
70x5x8
Airdyne:
10 minutes
The goal is to keep my workouts simple and effective. Going with 3s pro and 5x3 SSL on deads. Hinge, abs, and upper back for assistance work. I’ll cycle them out every three weeks. A little focused cardio to wrap it up.
12/31/24
PM Workout
SUPER SETS (press - chin)
Axle press:
50x10
75x5
85x5
100x9
85x11
NG chins: (widest to narrowest grips)
5x6
GIANT SETS (press - dip - raise - band)
Klokov press:
55x2x10
55x2x8
55x7
Dips:
5x failure
Lateral raise:
10x5x12
Band pull aparts:
5x20
Seated hammer curls:
20x2x10
20x12+4 rest/pause
Treadmill:
4mph, 12 incline, 10 minutes
1 Like
1/1/25
Treadmill:
Incline 12-15, 3mph, 30 minutes
1 Like
1/2/25
PM Workout
SSB:
45x10
145x3
170x3
190x3
145x3x5
DB split squat:
40x3x10
Landmine hack squat:
45x11
Band hamstring curl:
x25
Shin raises:
x25
Single leg calf raises:
x5
Reverse crunch:
x10
Jump rope:
x5 minutes
Comically sore today. Hilarious how gassed I was by the time I got to the hack squats. Figured I’d start with the plate to see where to adjust and after one rep decided it was just the correct amount of weight for today.
1 Like
1/3/25
PM Workout
SUPER SETS (bench - chin)
Bench:
45x10
125x5
145x5
165x10
145x3x5
Overhand chins:
7x5
SUPER SETS (bench - shrug)
Low incline DB bench:
40x10
45x10
50x12+5 rest/pause
BB shrugs:
145x3x10
SUPER SETS (bench - row)
Close grip floor press:
95x2x8
95x9+4 rest/pause
Chest supported DB row:
50x3x10
EZ bar skull crusher:
35x20
45x7 & 35x5 drop set
Airdyne:
10m
1 Like
1/7/25
PM Workout
Trap bar lifts:
150x5
265x3
305x3
340x3
305x5x3
SUPER SETS (gm - core)
SSB good mornings:
85x5x10
Incline standing ab wheel:
3x6
2x5
Single arm DB row:
70x5x9
Airdyne:
x10m
1 Like
1/8/25
PM Workout
SUPER SETS (press - chin)
Axle press:
50x10
80x3
90x3
105x9
90x10
NG chins: (widest to narrowest grips)
1x7
4x6
GIANT SETS (press - dip - raise - band)
DB press:
30x2x10
30x8
30x7
30x6
Dips:
5x failure
Lateral raise:
10x1x13
10x4x12
Band pull aparts:
5x20
Seated hammer curls:
25x2x10
25x8+3 rest/pause
Incline treadmill walk
10 minutes, 4mph, 12 incline
1 Like
1/10/25
PM Workout
SSB:
45x10
135x5
160x3
180x3
200x3
160x3x5
DB split squat:
50x3x10
Landmine hack squat:
45x12
Hamstring curl:
x25
Shin raise:
x25
1 leg calf raise:
x7
Reverse crunch:
x12
Jump rope:
x5m
2 Likes
1/11/25
PM Workout
SUPER SETS (bench - chin)
Bench:
45x10
135x3
155x3
175x10
155x3x5
Overhand chins:
1x6
6x5
SUPER SETS (bench - shrug)
Low incline DB bench:
45x10
50x10
55x8+3 rest/pause
BB shrugs:
155x3x10
SUPER SETS (press - row)
Close grip floor press:
95x8
105x8
115x7+3
Chest supported DB row:
55x3x10
Skull crusher:
35x20
45x12 + 35x9 drop set
Airdyne:
x10m