Ed's Log

[Rascal]

Deadlift-
135x5
225x3
315x2
405x1
420x7/7/4/3
[I knew this was going to be hard when 315 moved VERY slowly compared to usual. I might be reaching fatigued levels (probably from the elliptical). Somehow I was able to grind through the first two sets, but I had to split up the third set with a minute of rest.]

Chin Assist Machine-
(BW-16)x5x3

Elliptical-
Miles: 0.98
Calories: 102
Minutes: 15
Average Strides/Min: 113
Average Heart Rate: 153

[Rascal]

Squat-
45x10
135x5
225x3
315x2
405x1
430x4x3
[I woke up sick and I haven't slept much in the last few days, but somehow these were solid reps. Slow descents, but it didn't seem to hurt my ascent speed much.]

Leg Press-
135x5
225x5
315x5
405x5x3
[I can do a lot more, but I wanted to keep it easy.]

Plank-
90lbs for 30s
[Just to prove a point.]

Standing EZ Bar Curls-
65x10x3

Elliptical-
Miles: 0.64
Calories: 83
Minutes: 10
Average Strides/Min: 115
Average Heart Rate: 142
[Kept it easy because my congestion was pretty bad at this point.]

[Rascal]

I forgot my wrist wraps and chalk. And, I'm even more sick than I was on Sunday. I felt like I was floating all day.

Bench-
45x10
95x5
135x3
185x2
225x1
260x4/4/3
[I had to lower my "max" to 325 from 345 to make these sets reasonable. The third set was a mess. If I wasn't sick, it would have been fine. I won't be able to deadlift on Thursday if I'm still this sick.]

Pec Fly Machine-
130x10x5

Rear Delt Machine-
110x10x5

Standing EZ Bar Curls-
80x10x3

[Rascal]

I have no idea how I was able to get through this today. I'm extremely sick and can barely hear. I feel like I'm floating. Hopefully I get over this sickness before squat day.

Deadlift-
135x5
225x3
315x2
405x1
480x4x3
[I'm shocked at how well this went. The weight basically flew. This bodes well for a 6-plate deadlift at some point this year.]

Chin Assist Machine-
(BW-10)x5x3
[Easy. I should be able to hit this unassisted next week.]

Skipped cardio again because of the sickness. Hopefully I'll be feeling better next week.

[Rascal]

Lost my voice to this sickness today. Water was turned off for maintenance at my apartment, so I went to my gym to shower before work. Couldn't pass up doing some curls while I was there...

Standing DB Curls-
20x10x3

Arm Extension Machine-
90x10x3
[Superset with curls. No rest periods. Had to hurry.]

[Rascal]

Still sick, but getting better. Wanted to try to do two sessions today, but I failed my sets. I definitely felt weakened due to being sick, but I think the biggest obstacle was not being able to breathe due to the reemergence of sinus blockage during my squat sets. I'm very convinced that the internal pressure from squatting caused this, because my sinuses have been clear for days. Squat and bench sets were supposed to be 3 sets of 6.

Squat-
45x10
135x5
225x3
315x2
365x1
405x6x2
405x3x2
[Felt harder than usual. I was literally unable to breathe at the latter end of the sets due to sinus blockage. I need to make sure I'm not sick for my 3x3 squats this weekend. They should be doable if I'm at 100%.]

Bench-
45x10
95x5
135x3
185x2
225x1
245x5/4/4
[This should have been easy. I've done 240 for 7s recently and they were easy. The sinus problems were an issue here too, but I also just felt generally weakened. I hate being sick.]

Pec Fly Machine-
150x10x3
[Getting really good at these. I'm seeing results.]

Rear Delt Machine-
110x10x3
[Ditto above.]

Seated Longpull-
140x10x3
[Wide hammer-grip attachment. Felt this actually force my back to do the work. Other grips have involved a lot of arm in the past.]

Preacher EZ Bar Curls-
55x10x2
55x12

Tricep Pulldowns-
70x20
110x15x2
[Superset with curls.]

[Rascal]

This sickness I have is odd. It seems to fluctuate between better and worse daily. Yesterday was better. Today was worse.

Deadlift-
135x5
225x3
315x2
405x1
450x6/4/2
[Was supposed to be 3 sets of 6. I probably could have pulled a couple more reps on the last set, but my lower back was hurting quite a lot. These failures lately clearly have a lot to do with being sick, but accumulated fatigue might also be a factor. I either need to dial back the "maxes" or take a deload week if I fail my sets next week.]

Hammer Chin Ups-
BWx3x3
[No assistance.]

Standing EZ Bar Curls-
70x10x3
[Figured I should at least do something useful before leaving.]

[Rascal]

Squat-
45x10
135x5
225x3
315x2
405x1
435x1
460x2x3
[Fail. Was supposed to be 3x3. I'm not strong enough for this program.]

Seated Leg Curls-
100x10x3

Leg Extensions-
100x10x3

Seated Hammer Curls-
30x10x3

[Rascal]

I've been slacking on the updates because of disappointing results, but here it is anyway...

Tuesday:

Bench-
45x10
95x5
135x3
185x2
225x1
265x3/2/2
[Elbows were killing me. Had shooting pain all up and down my arm concentrated at the elbows throughout warming up and the sets. Must have tweaked them during squats on Sunday. Also, I was dumb and decided not to ask for a spotter, so I set the weight down on my second set to be safe even though I'm sure I would have gotten the third rep... Third set I got a spotter, but he touched the third rep toward the end of the motion so I have to discount it. I would have had it. I have no luck with spotters. This should have been a reasonable 3x3.]

Pec Fly Machine-
150x10x3

Rear Delt Machine-
120x10x3

Standing EZ Bar Curls-
60x15x2
[Did some lighter weight. Was just trying to make my elbows feel better. It helped.]

Honestly, if I want a trusted spotter, I'm going to have to squat and bench on the weekend...

Thursday:

Deadlift-
135x5
225x3
315x2
405x1
500x3/3/1
[Honestly this felt very heavy even though I've hit this for reps before. After the second set I felt very physically drained.]

Hammer Grip Pull Ups-
BWx4x3

GHR-
BWx5x3
[Superset with pull ups.]

Rear Delt Machine-
130x8x3
[I realized I wasn't going to go to the gym until Monday probably, so I threw these in the mix. I've noticed a lot of results (e.g. I can start to flex my upper back muscles now and wasn't able to before) from these lately so I'm definitely a fan of this machine.]

Elliptical-
Miles: 0.97
Calories: 130
Minutes: 15
Average Strides/Min: 122
Average Heart Rate: 146
[I was putting this off due to being sick, but it's time to hop back on the cardio horse.]

[Rascal]

Squat-
45x10
135x5
225x3
315x2
405x5x3
[Focusing on "pushing back" during the reps. It helped a lot, but I still had some forward motion during some of the reps. However, all of the reps did look very fast on video.]

Barbell Curls-
45x5
65x5
85x5
95x5x3
[Needed something to do while my training partner was doing deadlifts.]

Longpull-
100x10x3
[I think I finally learned the correct motion for these. My back burns.]

Machine Curls-
70x10x5
[Slow, concentrated reps to get that pump.]

Whoops, hopped off the cardio horse and didn't do elliptical today...