04-02-18: 9pm
1,347 calories. Hungry.
Squat: 45x10, 135x5, 235x5, 275x5, 315x3, 350x1, 260x5, 245x5, 225x5
Rolling thunder. Never used one before. Had a loading pin which made it nice.
Picked up 45, 90, 125, 135=nope with each hand
Hold 95 for time r=16s, l=21s
04-03-18 430am
Warm up on bike, then Tabata. Tried as hard as I couldā¦ not sure if itās effective. Guess weāll see.
Back work. One arm barbell rows, meadows rows, inverted rows, pullups, done.
Depends on your goals, with the tabata.
If conditioning itās awesome and one of the best ways to increase the Vo2 max. (maximum oxygen intake).
If weight loss, Iām not so sure. I would go for longer intervals like 90 sec on 120 min slow for 3 - 5 sets.
Or if youāre really wanting to loose weight. Take the bike on the road, ride it 3 times a week for 4 hours and 2 times for 1 hour but hard interval work. But thatās another story.
Well goal one is to ward off lifestyle disease and perfect health markers. So better body composition (less fat) should play into that.
Goal 2 is to look better. So I guess neither goal involves maximizing VO2 max necessarily.
Let me work on tabatas for a while before I try 120 second sprints. I guess I canāt get lifestyle disease if Iām dead thoughā¦
I think that tabata would do you some good favor though.
Youāre getting the heartbeat up near max effort, and it is good for the heart. And for lifting youāll benefit from getting a better recovery between sets.
And I made an error not 120 min slow.
Itās 90 seconds sprint and 120 sec slow. Like 400 m running on track. So it could be as little as 60 second sprint.
But tabata is very good.
04-06-18
DL: 95x10, 185x5, 255x3, 315x5, 355x3, 405x1 (wanted 5), 275x5
Hanging leg raise: 10,10,10
Ss w/band work pull apart and face pull
Rolling thunder: 90#: Rx19 seconds, Lx26seconds
How is your OHP that much better than Bench? Iām the same way, but why is that the case for you?
Is that strict?
Well reason #1 is Iāve never learned the cues properly. I just lay on the bench and press it. Watched Alsruheās tips recently going to try and incorporate those.
Reason #2 is I fell through the floor while remodeling a bathroom in 2015 and caught my fat self with my left arm. That screwed up my shoulder for about a year.
Reason #3 is the OHP just feels right. Canāt explain it. I need to improve bench though. Any tips on upping bench?
Nope. My bench is shit. I can press over 200 but canāt bench 185 for more than a single.
Before I hurt my shoulder I think I got like 240-ish for an ugly grindy rep. But Im all healed up now. No excuse not to try to get back up there with better form and more consistent training.
Have my plan for springtime steady state cardio. Once western PA finally thaws that is. I have 2.5 acres of grass to cut, some of which is a very steep grade. My 1946 farmall needs a new axle and steering box, so Iām going to push mow it all this year every week. Hopefully this will be the push I need to get sub 200 lbs.
Might as well show the old push mower some love since its going to be used for way more than trimming.
That sounds miserable. I push mowed my 150 sq ft of grass at my last house and that was torture.
Finally found yaā¦Iām in
More bench.
More Volume (what ever you are doing now, do more)
More frequency (twice a week minimumā¦but twice is all I can personally handle but every one is different).
If you bench and OHP on the same day always start with Bench. You could also dial back the OHP volume to put in more Bench assistance. You could do Bench assistance before your OHP if you are doing them on the same day. If you want to really dial back the OHP work you could do any Incline Press instead of OHP on that workout.
For shoulder issues I always preferred Dum Pressing.
Example (%s are of that exercises 1RM)
Press Day 1:
Bench Volume (30-50 reps in the 60-75%)
Dum Press (20-40 reps in the 60-75%)
OHP (20-30 reps in the 60-75%)
Press Day 2:
Bench Heavy (10-20 reps in the 75-85%)
Dips (5x10 add weight each workout)
Incline Dum Press or OHP (15-25 reps in the 60-75%)
May the Gainz be With you!!! 
EDIT: I see you are doing 531 so on your OHP day add Bench BBB after OHP would be a great simple start.
Thanks @BOTSLAYER . I like the idea of forgoing OHP volume for bench volume for a while.
04-09-16
1,346 calories
C/f/p: 48/36/178
9:10pm deload squats super set with arms
Squat: 45x10, 135x5, 185x3, 215x5, 245x5, 265x5
Ez curl: 50#: 12,12,12, 12
DB Tricep Ext: 22.5#: 12,12,12,12
Then moved furniture so my friend can swap his floor out for rubber horse stall mats. His Vulcan rack is finally in stock and heās moving the gym to another room in the basement.
Really feeling run down. Might have another cold. Damn germs.
04-11-18 Bench Deload:
45x10, 135x5, 155x5, 175x5, 195x5, 185x5, 175x5, 155x10
The 14th is my 29th birthday. Iām not rich or shredded or 100% awesome yet. One more year until Iām old.
Wife let me open this early. Thatās a 750ml bottle. Looks ludicrously small in my hand. Tastes like candy.
Happy Birthday!!! Enjoy
Happy birthday man 
Iāve had the Knob Creek smoked maple before! I do like that. Just bought myself Woodford and Four Roses, so Iām well stocked at the moment, but thatās certainly a product I would buy again sometime.
Happy birthday!
