I hope so. But this chicks a beast. She was probably like “look at that Fischer price my first workout” 
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Active rest day.
Did some good stretching and a little mobility work with my hips.
Did pretty much an upper body workout utilizing bands and just getting the blood flowing everywhere.
My back is really tight around my left shoulder laden. Might hit up the chiropractor tomorrow and see if you can work it out. Thought about a sports message as well.
Went to my buddies gym today and did a back and bi workout with him. All the back work was stuff I’ve never done before really. Some of it I enjoyed and some of it I feel I got a better contraction with the movements I’ve been doing.
I came home and felt really fresh, so I decided I’d workout again with my wife. Did 3 sets of 10 pull ups and whole back and lats were spasming. Apparently I got a good workout in even though I didn’t feel it.
Just a quick note. Wanted to leave it here for myself. Been doing a lot of reading and thinking. It seems my squat is getting squared away now and I’d like to bring that number up. My leg days have been lacking big time, part because they sick and part because I’ve been so down about my squat.
New plan:
Instead of squat and dead once a week I will squat on both legs days. I’ll add in deadlift supplemental work one day, possibly both. And maybe still try and get some light deadlifts in to keep the movement fresh.
I’ve been reading a lot about the Westside method, and although I won’t be using their different intensity techniques, I will be implying the strategy of using the supplemental lifts to grow my dead and not relying on purely deadlifting to draw my deadlift.
I don’t know if it will be the right move, but I’m going to try it. I feel like I have some major glute and hamstring weaknesses that need to be addressed and that definitely won’t hurt bringing them up!
Got called out at 9 last night and worked till 6:30 this morning. Woke up at 12:30 feeling like trash. Took a few hours to wake up and get motivated to workout. Started out pretty rough and ended great.
BENCH
135 x 10
165 x 5
225 x 3
225 x 3
225 x 3
235 x 2
DUMBBELL BENCH
55’s x 10
75’s x 10
75’s x 15
OHP BTN
bar x 10
75 x 10
105 x 10
135 x 10
135 x 9
135 x 8
DUMBBELL OHP (seated)
55’s x 10
55’s x 12
55’s x 12
Dumbbell lateral raises
Banded lateral raises behind the back
Dumbbell revrse flys
Band overhead face pulls
21’s with 3 different pull down attachments for tri
2 sets of dips to failure
Finished with one light set to failure of cable tri kick backs
Started super rough and ended up finishing strong feeling great
Also, I’m floating around 215. I really need to drop some weight. I’ve been holding steady here while gaining some strength, which is a good thing, and I should probably continue but man, it would be nice to lose the love handles and tits
SQUAT
135 x 10
195 x 5
255 x 3
315 x 5
315 x 5
345 x 2
345 x 2
Romanian deadlift
135 x 10
225 x 10
225 x 10
225 x 10
Barbell thrusts
135 x 10
135 x 10
135 x 10
Leg extension / calf raise SS
12 reps w/ 90lbs and 20 reps holding 145lb trap bar
Total of 4 sets
Ab pull downs on lat pull down machine. One set to failure.
Hanging leg raises
1 set to failure.
Session felt kinda meh. Kinda stiff in the hips groom area. I wanted to do a bit more squatting but there’s always next time.
Squat #s look good to me! Are you going to do a similar workout 2x per week or mix it up? I was looking at a high frequency squat program where you hit 6 to 10 singles daily along with your other body parts. My squat is always lagging and will try anything.
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I’ll have some variation thrown in there but nothing too out there.
I’d love to squat everyday, I think my squat would benefit big time from that, the problem is my hip wouldn’t
I hear ya. It sound nuts but I may give it a go. The way its written its only like 40 reps a week and starts out at 60%. I’ll let you know if I make any progress. Kinda like @ActivitiesGuy approach
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Great progress!
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Thanks man! It ain’t much but I reckon it’s an honest few months work
Worked 26 hours straight, came home and got 4 hours of sleep. Took some ore workout and started to warm up and got called out again 
Did some pull ups, couple low weight BOR’s and a little bit of fluff work then headed back in. Looking forward to real sleep and exercise.
Finally got a workout in!!
So this call week has been stupid rough. Since Thursday at 5:00 pm I’ve worked 66 hours of overtime. Almost zero sleep in that time. Body and mind is slap wore out. Slept 8 hours today and woke feeling soooo much better.
Did a tits/shoulders/tri workout today
Didn’t record anything as I was in a hurry to workout before I got called back out.
Stayed under all my normal working weights but kept higher reps.
For being tired and a little weak this workout felt amazing. I’ve missed being in the gym so bad
Ended up working all night last night. Still managed to get in a decent workout
It was going to be a leg day but my hip is so jacked I couldn’t squat. Did a back and bi
Went heavy on BOR’s and the rest was just pump work and getting the blood flowing everywhere. Hit the biceps hard.
Headed back into work
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Geez that schedule’s tough. Respect for still lifting through it, sleep deprivation’s a bitch
Thanks man! Yea once every 6 weeks I go on call for a week. Usually average around 50-60 hours of OT. Every once in a while it gets tough. We have some scheduled overtime tomorrow night and that will be the end of my call week. It goes from Thursday night to Thursday morning. I’ll have just over 100 hours of overtime in those 7 days. Check is great! Body is wrecked
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Try them seated and don’t let your back leave the upright bench. I like to go first 5 reps thumbs up, second 5 reps thumbs forward, and final five reps thumbs down. That way I feel like I hit all heads of the delt. The straight up posture should negate any trap involvement.
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Thanks for the tips dude! I will most definitely be trying this.
Call week is officially over! 107.5 hours from Thursday night to Thursday morning.
Decided to keep today fairly low volume as I worked all night and didn’t sleep much.
No belt… starting to really dislike that thing.
Front squat
105 x 10
165 x 3
195 x 3
225 x 3
255 x 1
285 x 1 PR
165 x 5
Deadlift (conventional, still wearing squat shoes)
165 x 10
225 x 3
315 x 3
Added straps
405 x 3
435 x 3 PR
Short, easy, and even squeezed in 2 PR’s . Might not have had the sleep, but I had TONS of food. Gained 3-4 pounds this week, good for strength apparently.
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