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

[sbrl_19]

32/1

Squat 190 x 3 x 5
BB Row 120 x 3 x 10
Lat pull down o/h grip 110 x 3 x 12
Curls
Leg extension 80 x 3 x 12

Nice comeback workout. Felt good. Squats were easy and smooth. The missed rep from last week was in my head over the weekend, so this felt good.

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32/2

Press 125 x 5 x 3
Bench 190 x 3 x 5
Dips BW x 3 x 10

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33/1

Squat 167.5 x 5 x 3
Deadlift 315 x 1, 340 x 3 x 1

Missed a week of training due to illness. Mild flu and then bronchitis with a 5 day course of antibiotics. Was a tough week and a half. Got back to it today with little energy or motivation, but managed a nice DL PR. Probably a dumb choice of work sets hopefully this will pump some life back into me.

Prior PR for deadlift was 315 x 3 in November 2016 (about a week before I got hurt). Squats felt good tonight except I felt like was getting winded. Took longer tests than I usually do for these 3 rep 90% sets.

[sbrl_19]

Ugh. 2 weeks missed for no reason other than I didn't want to train, and I fell back into every bad diet habit.

Back at it tonight. Going to run a short diet. Shooting for 8 weeks or 13 lbs lost, whichever comes first. Will be logging calories and macros because it helps me with compliance.

1/1

Press 125 x 3 x 5
Bench 155 x 3 x 10
Seated DB press 30 x 3 x 12
Side lat raises 12.5 x 3 x 12
LTE 45 x 3 x 10

Edit: I guess I should also add just so I have a record of it that I'm backing off a little bit on the weight to accommodate having not trained for 3 weeks, basically just judging by feel. For example warming up 125 just felt like the right number to stop at for press work sets (if I hadn't of missed time I'd be at 140). And while I'm eating at a deficit will be making the smallest jumps possible for me across the board - either 1.25 or 2.5 lbs.

Cals 2,978; protein 286.1; carbs 243.7; fat 88.7

I'm also walking on the treadmill first thing in the am. 30 mins today.

BW 233

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10/18

Am walk 30 Incline treadmill

Pm
Squat 207.5 x 3 x 3
BB Row 115 x 3 x 10
Curls

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10/20

Press 125 x 5 x 3
Bench 207.5 x 3 x 3
DB bench 52.5 x 15
DB Incline bench 52.5 x 2 x 15
Tricep pushdown w/ ropes 40 x 3 x 12

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10/23

Squat 170 x 5 x 3
Deadlift 285 x 3 x 5
Shrug 170 x 3 x 15
Curls

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10/25

Press 140 x 3 x 3
Bench 160 x 3 x 10
DB seated press 35 x 3 x 12
Side lat raises 15 x 3 x 12
LTE 50 x 3 x 10

Press has been harder than it should be since I'm back from being sick. Right bicep felt a little sore while doing bench, and it's a little achy now.

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10/27

Squat 250 x 3 x 1
Lat pulldown (o/h grip) 110 x 3 x 12
Leg extension 80 x 3 x 12
Curls

Good workout. My attempt to diet lasted like a week. I'm eating again. Weight today was 234.

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10/30

Press 125 x 5 x 3
Bench 225 x 3 x 1*
Dips BW x 8, 12,12
Tricep pushdown w/ ropes (ss w/ dips) 45 x 3 x 12

*first time benching 2 plates. Ever in my life. Finally. Went up nicely. Wasn't easy but could have gotten maybe 3x3. Encouraging.