Sat. 1-21-17
2.5-3 mile run. Super slow pace
Sun. 1-22-17
Pec Deck/Band Face Pulls
30/30 x3
Low Incline DB Bench/Bent Laterals
40s x15/15
55s x15/15
80s x10/15
80s x9/15
70s x10/15
HS Bench
1 plate x20
2 plates x10 x3
Low to High Cable Crossover/Lateral Raise
3 x 12-15 each
Mon. 1-23-17
Lunging Hinges
10x15x3
Avg. band x10x2
Split Squat
10x4
10# x12x2
Belt Squat
40k x15x4
Side Step Ups/Calf Raise
10/20 x3
Short time because of a football meeting this evening. Didn’t sleep worth a crap again last night, so getting up at 4:30 this morning just wasn’t going to happen. Moved fast through this one, and got a pretty good pump in my quads and glutes. Will probably start doing a glute-focused movement first on my lower body days for a while. I feel like their weakness is causing a lot of the hip issues I’m dealing with right now.
Tues. 1-24-17
Cable Curls/Pushdowns
30/30 x3
Cross Body Hammer Curls/JM Press
20s x20/45x20
30s x15/95x10
40s x10/95x10
45s x8/105x8
Axle Reverse Curls/Overhead Extensions
20x20/20
40x15/20
drop set - 60x8,40x6,20x10/something…I don’t remember
Low Cable Curl, Arm Behind Body
a bunch
Rope Pushdowns
another bunch
5 straight minutes of ab circuits
15:00 on elliptical
Thurs. 1-26-17
Pec Deck/Band Face Pull
30/30 x3
HS Incline Press/Face Pull
45x20/20x20
90x15/30x20
100x10/40x15
70x10, then 4 cluster sets of 5/40x15
Machine Lateral
30x3
Cable Lateral
20x20
30x15
40x15
40x10 - 2-2-2 tempo
30x12
Rear Delt Destroyer
20s x40
30s x20x2
30s x20, 20s x20, 10s x20 drop set
DB Front Raise
10s x15
20s x10 x2
Waiters Walks
3 trips each side
Fri. 1-27-17
Hip Extension/Leg Curls
20/30 x3
GM with Band at Hips/NG Pulldowns
45x20/60x20
95x12/80x15
135x10/110x10
155x10/150x10
165x10/150x10
HS Row/DB RDL
45x20/40s x10
70x10/60s x10
70x10/70s x10
70x10/80s x10
Straight Arm Pulldown/Lunging Hinge
20/10 x3
Standing Calf Raise/Cable Cruches
3 sets
Seated Calf Raise/Hanging Knee Ups
3 sets
Sun. 1-29-17
Pec Deck/Band Face Pulls
30/30 x3
Low Incline DB Bench/Face Pulls
40s x20/30x20
50s x15/40x15
65s x12/40x15
80s x10/40x15
80s x10/40x15
80s x8/40x15
HS Bench
2 plates x12,12,10
HS Incline Cross Body Press/Decline Sit Ups
1 plate x10/15 x4
Cable Crossover/DB Lateral
40x12/15x20
40x12/20x20
40x12/25x15
Leaning DB Lateral
15x20
20x20
30x15
Mon. 1-30-17
C2/Ring Fall Outs
500m/10 x2
Straight Arm Rope Pulldowns
15x3
Barbell Row
135x10
185x8x4
NG Pulldowns/Snatch Grip High Pulls from Hang
100x15/135x6
120x12/135x6
130x10/135x6
150x10/135x6
1 Arm Barbell Row/Back Raise
25x15/15
50x10/15 x2
Trap Bar Hold
100 per side x 60 sec
100 per side x 35 sec
145 per side x 25 sec - w/ straps
Slider Jackknives
10x3
Tues. 1-31-17
Had somewhere to be this afternoon and overslept in the morning so I wasn’t able to make it to the gym today. Did a ton of laterals, pull aparts, and presses with bands in my office. The band presses didn’t feel bad on the shoulder at all, which was nice.
Thurs. 2-2-17
Cable Curls/Pushdowns
30/30 x3
Hammer Curls/Close Grip Floor Press
25s x15/135x15
30s x12/185x10
35s x10/205x5
45s x10/225x5
50s x8/225x3
Barbell Curls/Dips
45x12/12
65x10/25x10
85x10/50x10
Incline Curls/Skull Crushers
25s x10/55x10
25s x10/65x10 x3
Swiss Ball Crunches
a bunch
Fri. 2-3-17
Squat/Ab Wheel
135x10/10
185x10/10
225x5/10
275x1/10
315x1/10
365x1/10
240x2x10 EMOM
Stiff Leg Deads
135x10
225x5
275x6x5
Finished with a bunch of lunges and GHR’s while my kids trained. Did a lot of glute work to warm up, really seems to be helping out with the hip.
I just have to post something here because the name of this post is hilarious. I run into people I haven’t seen in years all the time and they ask me the same silly question. you can see the awkward look in their faces as they know it was a stupid question. I just dont know what to answer to that so I joke and say “i get my pushups and jumping jacks in when I can”… the funniest part is that some of them believe it and can’t resist asking me “dude for real? you can get that big doing just that?”… from that point on all you can do is laugh…
Smooth organized log with a catchy title haha. I get that a lot. Like how you live outside the gym^
Lol, I’ll have to keep that response in mind for the next time I get that question.
Much appreciated, gentlemen.
Sat. 2-4-17
Spent a few hours splitting wood.
Sun. 2-5-17
DB Bench/Face Pulls
40s x20/20
50s x15/15
65s x10/15
85s x8/15 x2
70s x10/15
Low Incline Hex Press
35s x15
45s x10
50s x8x3
Cross Body Incline Machine Bench/Machine Laterals
15/20 x3
Dips
35x10x4
35x8
BWx12
BWx20
Messed around a little while my kids trained, did a few rounds of wall ball with them, then went and swam for a little while.
Mon. 2-6-17
NG Pulldowns
70x20
90x20
110x15
150x10x3
Barbell Row
45x10
135x10
185x8x4
Straight Arm Pulldown/Snatch Grip High Pulls from Hang
15/135x6
15/155x6
15/175x6
Rack Pulls from Just Below Knee
135x10
225x10
315x20
Low Cable Row
100x15x4
What was the caloric expenditure like? Fun.
No idea honestly. Probably not enough to offset the beers I had later that evening. I used a hydraulic wood splitter this weekend, so all the work came from carrying or rolling the logs to the splitter and tossing the split pieces into the wood pile. I do enjoy doing work like that, though. Feels good to get out and do something like that after sitting at the desk all week.
Was just reading through your log too. I need to pick your mind sometime soon on running. I enjoy doing it, but I can not run seriously and squat in the same week. Looking to get back to running soon, though. I may need some ideas.
Tues. 2-7-17
Cable Laterals/Face Pulls/Toes to Bar
20/20/6 x3
15/20/6
10/12/6
8/12/6
12/15/6
15/20/6
Duffin Upright Row/Windmills
15/25x5
15/50x5
15/80x3
Seated Machine Press
65x6 - cluster sets with 15 sec rest for 5:00
Push Press
135x3
155x3
185x1
225x1
245x1
275x0x2
Maybe should have held off on that 275 attempt, but everything was feeling good and I got a little froggy. Got it overhead both times, but couldn’t lock it out.
Did a few waiters walks while my kids trained, and planned to swim a few laps but the pool was packed. Ended up soaking in the cess pool that is a public hot tub while the boys splashed around for a few minutes.
Thurs. 2-9-17
Cable Curls/Pushdowns
30/30 x3
Hammer Curls
30s x10
35s x10
40s x10 x2
40s x8
Close Grip Bench
135x10
155x5
165x5
185x3
205x3
225x3,3,1,1 - 15 sec rest
185x4,4,4 - 15 sec rest, immediately to
135x10
1 Arm Machine Curls
30x15
45x12
35x12
30x10 w/ 4 sec neg
Dips/Swiss Ball Crunches
Bw x20/20
25x20/20
50x10/20 x3
BW x20/20
Cable Curls/Underhand Pushdowns
15/15 x2
12/12
Fri. 2-10-17
Squat
45x10
135x5
155x5
185x3
225x1
275x1
315x1
375x1
245x2x10 EMOM
*did 8 GHR sit ups between sets up to the EMOM work
SLDL
135x10
225x5
275x6x5
*all DOH
Split Squats and GHR to finish
Came home, ate, and rested a few minutes then went out and split wood for a while.