I'm over here now. Pushing up the Back End Log.

[sbrl_19]

Monday 4/2/18

Squat 200 x 3 x 8
Chins 5, 4, 4, 4, 8 (2:00 rest)
DB curls 50 x 8, 45 x 11, 40 x 12
Leg extension 135 x 12, 125 x 12, 120 x 12 (supersettes with curls, (2:00 rest)
Kneeling weighted crunches 90 x 12, 80 x 12, 70 x 12 (1:00 rest)

Good workout. So I’m having stretches of bad workouts, which are usually coinciding with the low rep sets in the cycle. The heavier PR weights are really beating me up I guess. I need to look and see if I’m doing them all during the same week and maybe stagger them. Not sure if that better then hitting them all back to back to back.

Worst 2 days of eating for me in a long time. Lots of junk, very little protein, low calories generally. May need another “free day” just for the me tal state, and then will get back on he straight an narrow.

[sbrl_19]

Wednesday 4/4/2018

Bench 220 x 4, 4, 4, 3
Upright row 45 x 12, 65 x 10, 85 x 8, 65 x 10
DB Seated press 50 x 12, 45 x 12, 40 x 12
Tri ext w/ ropes 65 x 10x 55 x 10, 45 x 10
Decline sit ups. 12, +5 x 12, +5 x 12, 12, 12

[sbrl_19]

Friday 4/6/2018

Deadlift 315 x 3 x 5 (straps for sets 2 and 3)
Front Squat 125 x 8, 115 x 8, 105 x 8 (2:00 rest)
Shrug 215 x 3 x 15 (cheated a bit on the last 3-4 reps on sets 2 and 3) (2:00 rest)
BB Curl 85 x 8, 80 x 10, 75 x 12 (1:30 rest)

good workout

Took a pic of my press grip the other day. Going to see if I can figure out how to embed it from Flikr. I widened my grip, then read a bunch on the site and got worried I went too wide, but looking at the photo I think i'm close enough to my shoulders to be within the general instruction. This width allows me to let the bar rest and not float. that change, plus a wider stance (squat width), have helped.

(edit: photo didn't work. will try again another time)

[sbrl_19]

Tuesday 4/10/2018

Press 147.5 x 3 x 5
Dips BW x 10, 10; +10 x 3 x 10
Tri ext. w/ flat bar 70 x 3 x 10
Decline sit ups BW x 4 x 15

[sbrl_19]

Thursday 4/12/2018

Squat 220 x 3 x 5
Chins 6, 5, 4, 5
Ab Wheel 4 sets of 5

Good workout.

[sbrl_19]

Saturday 4/14/2018

Bench 240 x 4 x 1, tried for a 5th single but missed it
DB Seated Press 52.5 x 12, 50 x 10, 45 x 8 (1:30 rest)
Side lat raises 30 x 8, 25 x 12, 20 x 12 (1:30 rest)
Tri ext w/ ropes 65 x 12, 55 x 12, 45 x 12 (1:30 rest)
Kneeling weighted crunches 90 x 12, 80 x 15, 70 x 20 (1:00 rest)

Good workout. 1:30 in between movements

[sbrl_19]

Monday 4/16

Deadlift 340 x 2, 3, 4*
Front squat 127.5 x 8, 117.5 x 8, 97.5 x 10 (2:00, 1:30 rest)
Shrug 225 x 3 x 15 (2:00 rest)
BB curl 85 x 10, 80 x 8, 75 x 12 (1:30 rest)

*grip failed on rep 3. Added straps for sets 2 and 3 and made up the missed rep on set 3

[sbrl_19]

Wednesday 4/18

Press 160 x 3 x 2
Dips BW x 10, 10; +12.5 x 3 x 10; BW x 8
Tri ext. w/ flat bar 70 x 3 x 12
Decline sit ups 4 sets of 15

Good workout. Press felt good. I don’t think I go down far enough on dips. I stop before my upper arm is parallel to the ground. Love doing them and want them to be a part of my routine, but am not sure I should be since I can’t do full ROM. In the past I’ve always tweaked something in my chest or should when going all the way down.

[sbrl_19]

Friday 4/20/2018

Squat 280 x 2, 1, 1, 1, 1
Chin ups BW x 5, 3, 3, 3, 3, 3
DB curls 50 x 8, 45 x 10, 40 x 12 (1:30 rest)
Leg extensions 140 x 12, 130 x 12, 120 x 12 (1:30 rest)
Ab wheel 4 sets of 5

[sbrl_19]

Monday 4/23/18

Bench 200 x 3 x 8
Seated DB press 52.5 x 10, 50 x 8, 45 x 8
Side lat raises 25 x 12, 25 x 10, 20 x 12
Tri ext w/ ropes 70 x 10, 60 x 12, 50 x 12
Kneeling weighted crunches 100 x 12, 90 x 12, 80 x 15

Good workout. Nice little milestone on bench. Was tired tonight and the bad guy on my shoulder was trying hard to convince me to stop after bench. Felt tired and a little weak on the accessories but happy I got the entire workout in. Diet and rest have been bad since Saturday.