Creatively Titled HLM Log

[Tim K]

10 Week Program - Week 1 (7/02/17 - 7/08/17)

Monday

Bench:
275x1
230x6x4

Weighted Chins:
35x5x3

Press:
160x6x3

1hr 24min, short and sweet. Kept rest times to 4 min on the pressing movements, 5 for chins. Went back to check where I started with weighted chins, and it looks like my total weight (BW+plates) for 3x5 is up by about 5lbs in the last two months. Slow progress is still progress though amirite? I should be able to do a lot more BW chins now though, if I would ever remember to do them. I keep thinking I should do a set to failure at the end of my workout before leaving the gym but I always forget.

[Tim K]

10 Week Program - Week 1 (7/02/17 - 7/08/17)

Tuesday

Incline DB Bench:
90x8,8,7 - did these first because both power racks were occupied. Might have been able to grind out an ugly 8th rep on that last set but I'm trying to stay away from failure for a while.

Squat:
430x1
355x6x4

Deadlift:
425x6x3 - straps, beltless - supposed to be 420, but, plate math

Squat volume is similar to what I was doing on my DL day over the last month, but this is more deadlift volume than I've done since last summer when I was doing 5x5 as squat assistance on 5/3/1. Weight is light though so hopefully I don't get wrecked too much by it. Friday will be even more DL volume, and at higher intensity.

[Tim K]

10 Week Program - Week 1 (7/02/17 - 7/08/17)

Thursday

Press:
205x1
175x6x4

Barbell Rows:
185x8
195x8
205x8 - this seemed like a good set to base the following weeks on

Bench:
215x6x3


In and out. Had to work out early today because I have to drive to Lake Geneva, WI for an engagement shoot tonight. Driving back in the morning and then deadlifts tomorrow. 4x6, hope I don't die. I've got some DOMS from Tuesday's squat workout.

[Tim K]

Weight Loss Update (Week 12 - 7/7/17)

Weekly Low: 252.8
Moving Average: 258 (-3.2)
Waist: 41.5" (-0.75)
Avg Calories: 3078/day

Total Change since 4/14 (12 weeks):

BW: -24lbs
Waist: -3.75"

Do I have a tapeworm or what?

[Tim K]

Friday will be even more DL volume, and at higher intensity.

deadlifts tomorrow. 4x6, hope I don't die.

I'm not sure what I was thinking, the program only calls for single set of heavy deadlifts... which I was relieved to realize.

[Tim K]

10 Week Program - Week 1 (7/02/17 - 7/08/17)

Friday

Deadlift:
585x1 - mixed grip
485x6 - straps

CGBP:
215x8 - same weight as the last two times but it was much easier not coming off bench and press PR's earlier in the week

Squat:
335x6x3

Pretty easy day, other than the heavy deadlift single. It went up easy enough but don't think I got it locked out completely. My knees were locked but it felt like my hips and back were not fully locked out. Pretty sure that's because my grip was giving out. I need a gameplan for strengthening my grip. I'm thinking CoC a few times a week, pulling one or two sets of my medium deadlifts with mixed grip, and maybe some static holds if I can bring myself to make the time for them.

[Tim K]

10 Week Program - Week 2 (7/09/17 - 7/15/17)

Monday

Bench:
275x1
245x5x4

Weighted Chins:
35x5x3

Press:
175x5x3

BW Chins:
1x10

[Tim K]

10 Week Program - Week 2 (7/09/17 - 7/15/17)

Tuesday

Squat:
430x1
380x5x4 - might have been six on set 3, lost count and did an extra rep to be safe

Incline DB Bench:
90x6,6,7 - my hip kept cramping up on the first two sets, managed to get 7 on the last one but this is a drop from last week

Deadlift:
455x5x3 - first set mixed grip, then straps

[Tim K]

Get the CoC

I have two CoCs and I squeezed them both today!

CoC:

T - 1x20
1 - 4x10


Also went for a bike ride, first cardio in over 3 weeks. Well, if you can even call it cardio, it was a pretty leisurely pace. Burned some calories at least, which is good because my weight loss has swung to the opposite extreme and all but stopped over the last five days.

Bike Ride:
14.66 miles
1:08:49
12.79 mph avg

[Aaron Montgomery]

Get the CoC

Serious question here, if I get Coc and faithfully use them regularly, will my forearms get bigger? I've put on over 30lb this year, yet my forearms are only 1/4" bigger. No bueno.