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04-16-2017, 10:30 AM
#121
4/14/17
Bench 285x1, 255x3, 230x6<---- pretty disappointing.
3-Board Press 275x2, 275x2, 275x2
Front Squat 185x5, 205x5, 225x5, 245x4
Goodmorning 135x8, 185x8
Today is the last day of the RFL.
Results:
3/20/17-4/16/17
Weight: 236.6 --> 217.2 (-19.4)
Waist 44.0 --> 41.5 (-2.5)
Neck 16.5 --> 16.5 (0.0)
BF% (estimate) 31% --> 28%
Overall pretty good results. I feel alot better and move alot better. A couple of tweaks I would make are...
1. Do RFL for 2 weeks only. I lost a lot of steam towards the end.
2. Use chicken breast occasionally instead of just protein shakes.
3. Don't do it during a busy time of year.
Next step is to maintain while in Croatia and moving and then the Caymans (work). After that I am hoping to lose the last 20 lbs and get on with it.
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04-18-2017, 11:59 PM
#122
4/18/17
Squat 405x1, 315x4
Deadlift 405x1, 425x1, 385x3, 335x5
CGBP 225x3, 245x1, 265x1, 205x5x3
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04-20-2017, 02:02 PM
#123
4/20/17
Bench 245x1 (Super sore front deltoid), 185x6, 185x6, 185x6, 185x6, 185x6
Rack Pulls 405x5, 365x10
Getting itchy to start some real programming again. But alas it will have to wait until after this big Croatia trip we have planned.
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04-24-2017, 10:27 PM
#124
4/24/17
HB Squat 405x1, 405x1, 365x, 315x5 My squat has gone somewhere, no sure where.
Good Mornings 135x8, 185x8, 185x5
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04-26-2017, 11:39 AM
#125
4/25/17
Bro Session
Bench 275x1, 245x4, 205xAMRAP (10), 185xAMRAP (10) 155xAMRAP (11), 135xAMRAP (11), 95xAMRAP (11ish)
Curlz 3 sets of 21's, then 3x8 Preacher Curlz
Feeling it.
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04-27-2017, 06:12 PM
#126
4/27/17
Bro Session {art II
Bench 225x5, 205x5, 205x5, 205x5, 205x5
DB Bench 50'sx12, 50'sx12, 50'sx15
Curlz 3 sets of 21's, then 3x8 Incline Curlz
All you bro.
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04-28-2017, 08:17 PM
#127
4/28/17
Death to the Hamstrings
Rack Pulls 365x5, 385x5, 405x5
Good Mornings 135x8, 135x8, 135x8
Hamstring Curls 3x10
Back Extensions with plate 25x12, 35x10, 45x8
Plane ride tomorrow should be fun.
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05-18-2017, 02:14 PM
#128
5/18/17
Feels good to be back!!!
So I joined Andy Baker's "Baker Barbell Club" because I think having someone else at the helm of the programming will be useful. Also the program is for people 30+ which I am. Lastly I like the community aspect and the question and answer format. For $27/month seems like a good deal. Anyway just did my first workout of it.
Squat 225x1, 275x1, 315x1, 365x1 (not part of the workout but I want to get a head start so the squat day doesn't bury me)
Press 130x1, 130x1, 130x1, 130x1, 130x1, 130x1, 130x1, 130x1, 130x1, 130x1, 105x8
Floor Press 185x5, 185x5, 185x5, 185x5, 185x5
Skullcrushers 4x15
Side Delt Raises 4x15
Triceps are smoked. I don't normally press a lot (or hardly ever) so this is good for me. This is kind of what I was talking about above, having someone else do the programming means getting out of the rut I am in and trying new stuff and hopefully not going overboard.
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05-19-2017, 02:14 PM
#129
5/19/17
Chins 5,5,5,5 (+25#), 3 (+25#), 2 (+25#)
Lat Pulldowns 3x15
Barbell Rows 3x15 - 115
FacePulls 3x15
DB Shrugs 3x15 (50's)
back day broseph.
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05-21-2017, 11:45 AM
#130
5/20/17
HBBS 365x2, 365x2, 365x2, 365x2, (was supposed to be 5x2 @905 followed by amrap @ 70%)
Goblet Squat 55x8
Circuit
Step-Ups 3x10
Decline Abs 3x15
Back Ext 3x15
Hamstring started acting up. Not suprising after 3 weeks off so I just did 4 sets. I also like the little circuit at the end, had me breathing hard. My conditioning is terrible. Working on it though.
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