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06-24-2023, 08:28 AM
#1201
Tuesday, 20-June 2023
Time: 0700 (00:55)
Squat Stretch
Pistol Squat 5x5/5 @60 sec
Split Squat 2x15/leg @60sec
TRX Biceps Curl [L2-3] x15,15 superset w/TRX OH Triceps Extension [L0-3] x12,12,12 superset w/ TRX Hammer Curl x12,12 @ 1min b/t movements
Jog - Hills, 2mi, 0.5mi 00:23:50
Wednesday, 21-June 2023
Time: 1025 (00:36)
Warmup: red band H pull apart, V pull apart, triceps extension and biceps curl 1x15ea
Grn Band Side Raise x12,12,12 superset w/ Pike Push-up x12,10,10 @60-90sec
Tree branch pull-up x15,12 superset w/Archer Push-up x13/13, 13/13 @1min b/t movements
TRX Row x16,16 superset w/Grn Band Decline Push-up x12,12 @1min b/t movements
TRX Face-Pull x13,13 superset w/TRX Fly x10,10 @30-45sec b/t movements
TRX Rear fly x13,13 superset w/Org Band deficit Inc Push-up x15 @1min
Thursday, 22-June 2023
Time: 0855 (00:58)
Long slow run/hills
Squat warmup pause®ular 2x5@10ct/5
Pistol squat 5x6/leg @1min
TRX Biceps Curl [L3-1&0] 3x15 superset w/TRX Triceps Extension 3x15,12 superset w/TRX Hammer Curl [L3-2] 2x12 @30sec b/t movements & 60sec b/t rounds
Jog 2.75mi 00:28:27
Friday, 23-June 2023
Time: 1020 (00:48)
Band warmup
Grn Band X-Side Raise x15,15,12,12 superset w/Grn Band Press (no cross) x15,15,12,12 @2min
Grn Band Dec Push-up 3x15,15,12 Superset w/ Tree P-grip Pull-up 2x8/8,6/6 w/@60-90sec b/t movements
Archer Push-up 2x10/10 Superset w/ TRX Inverted Row 2x15 @60-90sec b/t movements
TRX Face-Pull 2x16 superset w/ Org Band Deficit Inc Push-up 3x12 superset w/ TRX Rear Delt 2x15 @60sec b/t movements
Notes: emphasize slow eccentric and stretch
Saturday, 24-June 2023
Time: 0645 (00:35)
Long slow hill run 3.0mi 00:29:30
Cool down walk 5min
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07-22-2023, 10:48 AM
#1202
Monday, 26-June 2023
Time: 0805 (00:33)
TRX Row 4x20 superset w/Archer Push-up 12/12,12/12,10/10,10/10 @60sec b/t rounds
TRX Face-Pull 4x15 superset w/ Org Band Push-up x15,12,12,15 @60sec b/t rounds
Grn Band Side Raise 4x12/12 @60sec b/t rounds
Tuesday, 27-June 2023
Time: 0830 (00:36:55)
Long slow run - medium hills; 3.75mi
Astoria, OR
Wednesday, 28-June 2023
Time: 0945 (00:52)
Mobility:
red band: rear fly, OH fly, pec fly, side raise, triceps extension, biceps curl 1x20 each.
Pause squat 5/5, band pause squat 5/5
Pistol squat 5x7/7 superset w/ Grn Band Side Raise 4x15/15 @60sec b/t rounds
TRX Face-Pull 4x18 superset w/ Archer Push-up 13/13,13/13,13/13,13/13 @60-90sec b/t movements
TRX Row 4x20 superset w/ Cross Crunch 15/15,12/12,12/12 @60sec b/t movements
Saturday, 1-July 2023
3mi hike - Pacific City, OR
Sunday, 2-July 2023
2.5hr hike - Cape Lookout, OR
Calisthenics x28min
TRX Face-pull x20,15,10 to TRX Rear Raise x10,6,5 to TRX Inverted Row x20,15,10 @60-90sec, Rest 3min
Pike Push-up x10,10,8 @2min, Rest 2min
Red Band Archer Push-up x15/15 @60sec
Grn Band Dec Deficit Push-up x10 @60sec
Org Band Deficit Push-up x8
Monday, 3-July 2023
Pacific City, OR
7-8mi Hike (x2 segments)
Tuesday, 4-July 2023
Hiking and sand dunes
Wednesday, 5-July 2023
Time: 11:10 (00:30)
Band warmup: vertical and horizontal pull apart, fly, 1-arm OHTE, 1-arm curl, side raise 1x20 each
Circuit: 5 rounds
Tree/p-grim chin-up x10 SSw/ archer push-up x10/10, SSw/ BW squat x30 @1-2min b/t rounds
Notes: I stopped when I knew I couldn’t get another complete set of chin-ups. The goal isn’t cardio; it’s strength-endurance. Recent hiking made the squats suck.
Friday, 7-July 2022
Weighout: ??lbs, Time: 0805 (01:12)
GFAFB, ND
LB Squat (light sleeves, 1/2” heel, no belt): 20kg/44lbs x10,10, 60/132x5, 100/220x4, 140/309x3, 160/353x5 @7.5, 170/375x5 @8/8.5, 180/396x5 @9,9.5,9.5 @3-4min
Pull-up 25x10,10,8 superset w/ CG Bench 44x10,10, 132x5, 220x4, 286.5x3, 309x2 @8.5, 1RM≈345; 68% = 235: x10,10,8 @8, @60-90sec b/t movements
BB Row 220x8,8,8 SSw/ Dips 90x10,8,8 @90-120sec b/t movements
Notes: I’m not crazy about squatting in these Reebok CrossFit shoes + 1/2” heel lifts. They’re sloppy when walking out weights. Fine statically.
Saturday, 8-July 2023
Weighout: 208lbs, Time: 1945 (00:36)
Glasgow, MT
Incline DB Bench 45x10, 60x10, 70x10, 80x10,10,10 @2min
Standing Side Raise 35x15,15,15 @1-2min
Pec fly machine 80x20, 100x12,12 @1min
Prone Rear Raise 25x12,12,12 @1min
DB Upright Row 45x12,10,10 @1min
Sunday, 9-July 2023
Time: 2140 (00:30)
Ellensburg, WA
Standing DB Curl SSw/ Standing OHTE 15x20/20, 25x20/20, 35x15/15, 45x12/12
Incline Hammer Curl SSw/ Incline Tate Press 15x20/20, 25x15/15, 35x10/15, 10/15
Monday, 17-July 2023
Weighout: 205lbs, Time: 0815 (01:09)
McChord Field Fitness Center (MFFC)
Squat warmup
LBSQ (light sleeves + 1/2” heel) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 495x1@9 (E1RM ≈ 525-530); 83% = 435x5 @8,9.5, 425x5 @8.5 superset w/3-way Roman chair X sit-up BWx15/15, 12/12, 12/12 @1.5min b/t movements
Reverse Grip Bench 45x10, 135x5, 185x4, 225x3, belt: 275x2 @8 (E1RM ≈ 305); 74% = 225x10 @8,8,10 @2-2.5min
Prone/Inc Side Raise 30x12,12,12 @90sec
OH Triceps Extension 120x12,12,8 @90sec
High Cable Pec Fly 35x20-25x15-15x25 @10-breaths between each
Notes: Squat 430 in next session
Tuesday, 18-July 2023
Weighout: 205.5lbs, Time: 1640 (01:15)
RDL 45x10, 135x8, 225x6, belt 315x5, 365x5, 385x5,5 @2min
1-Arm DB Row 120x10/10, 10/10, 10/10 @1-1.5min b/t arms
Prone DB Rear Delts 35x12,10,10 @90sec
Chin-up BWx13,10,8 @2min
Incline DB Curl 30x12,9,8 @90sec
Treadmill: 24min
5min @5mph
4x0.25mi @10,10.2,10.4,10.6mph @2min
5min cooldown at 2.5mph
Wednesday, 19-July 2023
Weighout: 205.1lbs, Time: 1610 (01:05)
McChord Field Fitness Center (MFFC)
Squat warmup
LBSQ (light sleeves + 1/2” heel) 45x10,10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@9 (E1RM ≈ 525-530); 83% = 435x4 @8,8.5,8,8 superset w/hanging leg raise BWx20,20,20 @1.5min b/t movements
30* DB Bench 60x10, 75x10, 90x10 @8,9 90x8 @9.5 @2-2.5min
Low-Cable Side Raise 25x10/10, 20x12/12,12/12 @90sec
Rope Triceps pressdown 72.5x12, 87.5x12,9+2 @90sec
High Cable Pec Fly 40x15-35x10-30x10 @10-breaths between each
Notes: braced better for sets 3&4 of squat.
Friday, 21-July 2023
Weighout: 203.9lbs, Time: 0535 (01:06)
McChord Field Fitness Center (MFFC)
Squat warmup
LBSQ (light sleeves + 1/2” heel) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 465x1, 495x1@9 (E1RM ≈ 525-530); 440x3 @9,9.5,9, x2@9.5 superset w/GHR X-Sit-up 10lbs x12/12, 12/12, 12/12 @1.5min b/t movements
Reverse Grip Bench 45x10, 135x5, 185x4, 225x3, belt: 275x2 @8 (E1RM ≈ 305); 74% = 225x12 @8.5,10, x9@8.5* @2.5-3min
High Cable Rear Raise 20x20, 25x @90sec
High Cable Curl 30x15, 35x12,10 @90sec
High Cable Fly 40x10-35x10-30x10 @10-breaths b/t each
PM: 6 field width shuttle runs, light calisthenics, 10min jog
Saturday, 22-July 2023
Time: 0705 (00:48)
Sherwood, OR
Zone 2 Jog: 3.81mi
Jog flat/decline, walk inclines
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08-29-2023, 09:17 AM
#1203
Monday, 7-Aug 2023
Weighout: 209lbs, Time: 1740 (01:15)
HBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 455x1 @7.5, 475x1 @8.5 (E1RM≈505); 90% = 455x2 @8.5,9,9.5 @3min
30* DB Bench 40,55x5, 70x4, 85x3, 100x2, 80x14 @9, Myo: 80x9+5, 80x7+3+2+2, 70x7+3+3+1 @2min
BW Pull-up x10, Myo: x6+2+2, x5+2+2+2 @2min
Dip Machine 135/side x10, Myo: x10 @2min
Hammer Curl 80x10/10, Myo: 6/6+2/2+2/2 @2min
Lying Facepull 57.5x15, Myo: 57.5x10+5, 10+5, 10+5 @90sec
Notes: more reps next dip and Facepull session. Lots of sodium, beer, and desert this weekend; my weight will likely settle back in around 205-206.
Tuesday, 8-Aug 2023
Weighout: 208.8lbs, Time: 1705 (00:45)
Standing DB Side Raise 20x15, 25x12, 30x12, 30x15, 2xMyo-15 @90sec
DB Upright Row 50x10,10,10 @60sec
Treadmill:
Warmup Jog 5mph x5min
9.8mph 0.27,0.25,0.21,0.21,0.21mi (1.15mi) @2min walk @ 2.5mph
Cooldown walk 3min @ 2.5mph
Wednesday, 9-Aug 2023
Weighout: 207.7lbs, Time: 1725 (01:08)
HB SQ BWx5p/5, 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455,475,495x1
DE HB SQ Grn Bands 315x10x2 OTM
RDL 315x3, 425x5,5 @2-3min
1-Arm Cable Rear Delt 25# x15/15, 2xMyo-15
Cable Fly 47.5# x16, 3xMyo-16: 12+4, 10+6, 8+4+4 @90sec
Rope OH Triceps Ext 87.5# x10,10 @90sec
Rope Triceps Pressdown 85# x8, 1xMyo-8: 5+3 @90sec
Friday, 11-Aug 2023
Weighout: 207.1lbs, Time: 1830 (01:12)
RE HBSQ BWx5p/5, 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1@8, 385x5 @8,7.5,7.5,8 @3.5min
Barbell row 225x2x10 @2min
Flat DB Bench 50,70,90x5, 110x10+6 @60sec, 80x12, 2xMyo-12: 9+3, 8+4@2min
Incline DB Curl 40x10, 1xMyo-10 6+4 @90sec
High Cable Curl 25x15, 1xMyo-15 10+5 @90sec
2-Arm Cable Side Raise 15x18, 2xMyo-18 @90sec
Saturday, 12-Aug 2023
Time: 0710 (00:47)
McChord AFB, WA
Long slow run 4.17mi
Max HR 150
Avg HR 144
Max Pace 00:08:57
Avg Pace 00:11:25/mi
Total Duration: 00:47:00
Monday, 14-Aug 2023
Weighout: 204.1lbs, Time: 1645 (01:12)
HBSQ BWx5p/5, 45x10, 135x5, 225x1p, belt: 315x1p, 405x1p, 455x1p @8, 475x1 @9; 455x2 @9,10, -2%: 445x2 @9.5,9 @3min
30* DB Bench 50x5, 65x4, 80x3, 100x2, 80x15 @9, 3xMyo-15: 80x8+4+3, 75x7+4+3+1, 70x7+3+2+2+1 @2min
BW Pull-up x10, 3xMyo: x10, 7+3 superset w/ Dip Machine 135/side x12, 2xMyo: x12, @90sec b/t movements
Hammer Curl 80x11/11, Myo: 6/6+5/5 @2min
Lying Facepull 57.5x16, Myo: x16,15,12+4 @60sec
Notes: had a range day 0930-1400; full plates and helmet, 92*F and little shade. I tried to hydrate well but I weighed out pretty light. I felt fatigued during warmups as well; which explains the less than stellar performance while squatting.
Tuesday, 15-Aug 2023
Weighout: 206.2lbs, Time: 1655 (00:46)
Prone/Incline DB Side Raise 20x10, 25x10, 30x16, 3xMyo-16 @75sec
DB Upright Row 50x11,11,11 @75sec
Treadmill: 25min
Warmup Jog 5mph x5min
9.8mph 5x0.24mi (1.2mi) @2min walk @ 2.5mph
Cooldown walk 3min @ 2.5mph
Wednesday, 15-Aug 2023
Weighout: 207lbs, Time: 1715 (01:05)
HB SQ BWx5p/5, 45x10, 135x5, 225x4, belt: 315x3, 405x1
DE HB SQ Grn Bands 315 11x2 OTM
RDL 315x3, 425x5,5,5 @2min
1-Arm Cable Rear Delt 25# x16/16, 2xMyo-16 @60sec
Cable Fly 47.5# x17, 3xMyo-17 @90sec
Rope OH Triceps Ext 87.5# x10, Myo-12 @90sec
Rope Triceps Pressdown 57.5# x10, 1xMyo-10 @90sec
Friday, 18-Aug 2023
Time: 0700-0800
627 ABG PT, MAF Flag Pole
1-min slow push-ups x2
1-min lunges x2
1-min shoulder taps x2
1-min mountain climbers x2
1-min OH squat x2
Run: 1.3mi 10:00
Jog: 1.8mi
Saturday, 19-Aug 2023
Weighout: 205.7lbs, Time: 825 (01:30)
RE HBSQ BWx5p/5, 45x10, 135x5, 225x4, belt: 315x3, 405x1, 455x1@8.5, 385x5 @7.5,7,7,7,7 @3min
Barbell row 225x3x10 @2min
Flat DB Bench 55,75,90x5, 110x11+6 @60sec, 70x12, 3xMyo-12: 12,10+2,9+3 @2min
45* Incline DB Curl 40x11, 2xMyo-11: 6+3+2,5+3+3 @90sec
High Cable Curl 25x16, 1xMyo-16: 10+6 @90sec
2-Arm Cable Side Raise 15x20, 2xMyo-20 @90sec
Monday, 21-Aug 2023
Weighout: 205.9lbs, Time: 1600 (01:25)
LBSQ BWx5p, 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x1 @9; 545x1 @9.5, 495x2 @7.5, 475x2 @7,7,7.5,7,7.5 @2min
Incline bench 45x10, 135x5, 225x4,4, 18x10@9.5, 3xMyo-10: 6+3+1, 6+2+2, 5+2+1+1+1; 30*DB 85x6+2+1 @2min
BW Pull-up x12, 2xMyo-12 superset w/ Dip Machine 135/side x13, 2xMyo-13, @90sec b/t movements
Hammer Curl 80x12/12, Myo: 8/8+4/4 @2min
Lying Facepull 57.5x17, 3xMyo-17 @60sec
Tuesday, 22-Aug 2023
Weighout: 205.7lbs, Time: 1045 (00:50)
Standing DB Press 30x10, 45x8, 1-Arm: 60x6/6, 75x3/3, Seated 50x15, 1xMyo-15 @2min
Prone/Incline DB Side Raise 20x10, 30x17, 2xMyo-17 @75sec
DB Upright Row 50x12, 2xMyo-12 @75sec
Treadmill: 25min
Warmup Jog 5mph x5min
9.8mph 5x0.26mi (1.3mi) @2min walk @ 2.5mph
Cooldown walk 2.5min @ 3mph
Wednesday, 23-Aug 2023
Weighout: 205.9lbs, Time: 0540 (01:05)
HBSQ BWx5p/5, 45x10, 135x5, 225x4, belt: 315x3, 405x1
DE HB SQ Grn Bands 315 12x2 OTM
RDL 315x3, 425x6,6,6 @2min
Cable Fly 47.5# x15, Myo-15 2@47.5, 2@42.5 @90sec
2-Arm Cable Rear Delt 25# x20, 2xMyo-20 @60sec
Rope OH Triceps Ext 87.5# x12, Myo-12 @90sec
Rope Triceps Pressdown 57.5# x12, 1xMyo-12 @90sec
Friday, 25-Aug 2023
Weighout: 206.7lbs, Time: 0705
0705: 00:30:00
Light calisthenics, 1.25mi jog (10:30), Ab circuit
0745: 01:10:00
LBSQ BW 45x5, 135x3, 225x3, belt: 315x2, 405x1, 455x1, 425x5 @7,7,7,8,7.5 @3min
Barbell row 225 4x8 @2min
Flat DB Bench 55x5, 75x4, 90x3, 110x12+7 @60sec, 75x12, 3xMyo-12: @2min
2-Arm Cable Side Raise 25x10, 2xMyo-10 @90sec
High Cable Curl 25x20, 30x12, 3xMyo-12: @60sec
Saturday, 26-Aug 2023
Time: 0832 (00:31:52)
Distance run: 3.12mi
Avg Pace: 00:10:12
Bike ride: 4mi
Monday, 28-Aug 2023
Weighout: 209lbs, Time: 1522 (01:10)
LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 475x1, 515x1 @8, 435x3 @7,7,7 @2.5-3min
3-0-3 SQ (75%) 315x6 @6, 325x6 @7, 335x6 @7.5 @2-3min
Press 45x10, 95x5, 135x4, 165x3, 185x2, 205x1@9 (E1RM=215); (-15%; 78%=167)… 170x3 @7,7,7,7 @1.5-2min
Chin-up BWx12,12,12 superset w/ Z-Press [7/8] (-15%) 145x4 @7,7.5,7.5 @1-1.5min b/t
Standing DB Side Raise 35x12, 2xMyo-12 @90sec
Notes: rearranged my meal schedule; I have one extra meal in by training time - that plus sodium may account for the increase in body weight. Daily calories should average 2950-3100. Still below calculated maintenance, however, my scale weight is gradually creeping up. So, maybe not.
Tuesday, 29-Aug 2023
Weighout: 210.7lbs, Time: 0615 (01:10)
30* DB Bench 45x10, 60x5, 75x5, 90x10, 3xMyo-10 @2-3min
2-Arm Cable Rear Delt 30# x16, 2xMyo-16 @75-90sec
Hi-Cable Fly 47.5# x16, 2xMyo-16 @90sec
OHTE 87.5# x12, 2xMyo-12 @90sec
45* Incline DB Curl 40x10, 2xMyo-10 @90sec
Treadmill: 25min
Warmup Jog 5mph x2min
9.8mph 5x0.28mi (1.4mi) @2min walk @ 2.5mph
Cooldown walk 4min @ 3mph
Notes: weight is creeping up faster than I wanted it to. Cutting out: coffee additives, salt on eggs or dinner (just pre/post training), 1/2 as much honey, -150 to 200cal desert items. I have decided my bodyweight floor will be around 92kg/202.8lb and ceiling 97kg/213.9lb. This keeps me within 5% of my target weight for running season. Ideally there are a fairly linear gain and loss periods, with proportional maintenance periods in the intervening months (e.g., Lose Dec-Feb, Maintain & Run Mar-May, Gain Jun-Aug, Maintain Sep-Nov). Across all periods, strength will be the primary goal, whereas running will always consist of two sessions per week (minimum) and scale up to 4, during peak running season.
Last edited by SClark08; 08-29-2023 at 09:29 AM.
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10-16-2023, 10:31 PM
#1204
Wednesday, 30-Aug 2023
Weighout: 206lbs, Time: 0940 (01:09)
LB SQ 3x2-4; 45x5p/5, 135x5, 225x4, belt 315x3, 405x2, 495x1@8, 2@6 ≈ 83.5%: 465x3 @7, 455x3 @6.5,6 @3-3.5min
LB PSQ 3x2-4; 2@6 ≈ 83.5%: 420x3 @6,6,6.5 @3-3.5min
OHP 1-Ct hold/breath @Top 5x4-6; 4@6 ≈ 78.5%: 45x10, 95x5, 115x4, 135x3, 155x2, 175x1, 190x1, 205x1, 165x5 @7,7,7.5,7.5,8 superset w/ RDL 2-3x5-7; 430 3x5 @90sec b/t each
1-Arm Cable Side Raise 20x12, 2xMyo-12 superset w/ 1-Ct Scapula Pull-up 3x12 @90sec
Friday, 1-Sep 2023
Weighout: 205.5lbs, Time: 0930 (01:37)
Warmup: HBSQ 45x5p/5, RDL 45x10, Row 45x10, Press 45x10
P.HB SQ 135x5, 225x3, 315x1, 365x1, 405x1
Clean 135x2, 185x2, 225x1, 250x1, 275x1, 295x1, 315x1 (E1RM≈335); 70% 3x1 @30sec, 75% 3x1 @45sec, 80% 3x1 @60sec, 85% 3x1 @75sec (235,250,270,285)
HBSQ 3x4-6 @7; 365x6 @6, 375x6 @6.5, 385x6 @7 @3min
45* Bench 5x4-6 @73% (270); 135x5, 185x3, 225x1, 195x4 @8, 190x5 @7,7,7,7.5 superset w/ BB Row 275x5,5,5,5 @1-1.5min b/t movements
Dips 90x12,12,12 superset w/ incline rear Delt 35x12,12,12 @60sec b/t movements
Notes: left anterior shoulder pain set in a few hours after training. During the session, I noticed a bit of discomfort during dips. Next session I’ll try reducing the bottom end of ROM.
Saturday, 2-Sep 2023
Time: 0645 (00:47:50)
Long slow run: 4.5mi 00:47:50
Avg Pace: 00:10:40
Max Pace: 00:08:57
Monday, 04-Sep 2023
Weighout: 207lbs, Time: 0715 (01:15)
Band distract ankle mobility 3x20sec/side
LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 495x1, 505x1, 515x1 @8.5, 435x4 @7,7.5,7 @3-3.5min
Press, sleeves 45x10, 95x5, 135x4, 155x3, 175x2, 195x1, 170x4 @7,7,7,7.5 @2-2.5min
Z-Press [Sleeves; 8] (-15%) 145x4 @8, 5@9, 4@9 @1.5-2min
Paused Deadlift 495x1, 430x4 @7,7,7 @3min
Prone DB Side Raise 35x13, 2xMyo-13 @90sec
Notes: squat bar was bent unevenly; the weights jerked as your torso angle changed throughout the lift. Press was fine, despite tweaking my neck (same bent bar made for a jerky decent during warmup). Z-Press felt like shit. Pulls were easy.
Tuesday, 5-Sep 2023
Time: 0630 (00:45); Garage
30* DB Press 35x10, 55x8, 75x12,12,12,12 superset w/ Deadhang P-Grip Chin-up BWx8,8,8,8 @1min b/t movements
30* DB Fly 40x15,15,15 superset w/ incline DB Rear Delt 40x12,12,12 @1min b/t movements
45* Incline DB Curl 40x10/10, 2xMyo superset w/ DB Triceps Kickback 40 3x15/15, @1min b/t movements
Gym: 0830 (00:28)
Warmup jog 5mph x3 min
6x 0.25mi @ 9.8mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x remaining time
Max HR = 208 - (0.7*Age)
Wednesday, 6-Sep 2023
Weighout: 205.9lbs, Time: 1550 (01:30)
Warmup: band ankle distract, squat, RDL, Row, Press
Clean 135x2, 185x2, 225x1, 70% 4x1 @30sec, 75% 4x1 @45sec, 80% 4x1 @60sec, 85% 4x1 @75sec (235,250,270,285)
HB SQ 3x4-6; 315x1, 405x1, 385x6 @7,7,7 @3-3.5min
3-0-3 LBSQ 3x4-6; 335x6 @6,6,6 @3min
P.OHP 1-CR hold @ top 5x4-6; sleeves 135,185,205x1, 160x6 @7,7,8,9,10 @2-3min
1-Arm Cable Side Raise 20x13/13, 2xMyo-13 superset w/ 1-Ct Scapula Pull-up 3x13 @30sec b/t movements
Friday, 8-Sep 2023
Weighout: 208lbs, Time: 0700 (01:00)
Track: 200m easy, 200m medium, 200m easy, 200m medium, 100m walk; repeat three more times
45* BB Bench 5x4-6; 45x10, 135x5, 185x3, 205x2, 190x6 @7.5,8,8,8.5,7.5 @2-3min
Seated Cable Row 4x10-12; 70x12, 80x12,12,12 @1-1.5min b/t movements
2-Arm Cable Rear Delt 30# x17, 2xMyo-17 @1-1.5min
High Cable Fly 42.5x20, 1xMyo-20 @60sec
Afternoon:
Weighout: 209.6lbs, Time: 1530 (00:55)
Warmup: squat 45x5p/5
LB Squat 3x2-4 (82%); 135x3, 225x3, belt: 315x2, 405x1, 455x1, 495x1@8, 455x4 @6.5,6.5,7 @3min
LB P.SQ (90%) 3x2-4 (82%); 420x4 @6,7,7 @3min
RDL 3x5-6; 430x6,6,6 @2min
OHDB TE 30x10/10, 130x10,10,10 @1.5-2min
1-Arm DB Preacher Curl 35x12/12,12/12 @60sec
Monday, 11-Sep 2023
Weighout: 208.8lbs, Time: 0615 (01:15)
Band distract ankle mobility 3x20sec/side
LBSQ 3x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 475x1, 495x1, 520x1 @9, 465x2 @7.5,7.5,7 @3-3.5min
Press 4x2-4; sleeves 45x10, 95x5, 135x3, 185x1, 205x1, 215x1@9 (E1RM=225), 180x2 @6, 185x2@6.5, 190x2@6, 195x2@7 @2min
Z-Press 3x3-5; [Sleeves; 8] (-15%) 145x5,5,5 @1.5-2min
Paused Deadlift 3x2-4; 405,495,545x1, 445x2 @6,6.5, @3min
Prone DB Side Raise 35x14, 2xMyo-14 @90sec
Notes: swapped Monday and Friday LB squat; reorganized to better fit the HLM/DUP model.
Tuesday, 12-Sep 2023
Weighout: 209.3lbs, Time: 1530 (01:17)
30* DB Press 35x10, 55x8, 75x13, 3xMyo superset w/ Deadhang P-Grip Chin-up BWx9, 3xMyo @1min b/t movements
30* DB Fly 40x13, 3xMyo @1-1.5min
Incline DB Rear Delt 40x13, 2xMyo-13 @1-1.5min
45* Incline DB Curl 40x12, 1xMyo, 35xMyo-12 @1-1.5min
DB Triceps Kickback 40x16, 2xMyo @1min b/t movements
Treadmill: 00:28:00
Warmup jog 5mph x2 min
6x 0.25mi @ 9.9mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x remaining time
Wednesday, 13-Sep 2023
Weighout: 209lbs, Time: 1550 (01:22)
Warmup: band ankle distract, squat, RDL, Row, Press
Clean 135x2, 185x2, 225x2, 70% 5x1 @30sec, 75% 5x1 @45sec, 80% 5x1 @60sec, 85% 1,1,X,1,X @75sec (235,250,270,285)
HB SQ 3x4-6; 315x1, 405x1, 345x4 @6, 395x4 @6.5,7 @3min
P.OHP 1-Ct hold @ top 5x4-6; sleeves 135,155,175,195x1, 165x4 @7,6.5,6.5,7,7 @2-3min
1-Arm Cable Side Raise 20x14/14, 2xMyo-14 superset w/ 1-Ct Scapula Pull-up 3x14 @30sec b/t movements
Friday, 15-Sep 2023
Weighout: 209.7lbs, Time: 0700 (01:00)
Group PT: 40min Formation Ruck @ 40-45lbs (2.1mi)
Time: 01:04
LB Squat 3x3-5 (82%); 135x3, 225x3, belt: 315x2, 405x1, 455x1, 495x1@8, 440x4 @7,7.5, 440x3 @6 @3min
LB P.SQ (90%) 3x2-4 (82%); 425x2 @6,6,6 @2min
45* BB Bench 5x4-6; 45x10, 135x5, 185x1, 205x1, 225x1, 195x4 @6,6,6,6,6 @1.5-2min
RDL/Power Shrug 3x4-6; 435x4 @2min
Seated Cable Row 4x10-12; 85x13, 2xMyo @1-1.5min b/t movements
2-Arm Cable Rear Delt 30# x18, 2xMyo-18 @1min
High Cable Fly 47.5x20, 1xMyo-20 @60sec
Monday, 18-Sep 2023
Weighout: 208.8lbs, Time: 0630 (01:15)
Band distract ankle mobility 3x20sec/side
LBSQ 3x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 475x1, 495x1, 520x1 @9, 465x3 @7,7,7.5 @3-3.5min
LB P.SQ (≈10% less than Monday) 3x2-4 (82%); 425x3 @7,6.5,6.5 @2min
Press 4x2-4; sleeves 45x10, 95x5, 135x3, 185x1, 205x1, 215x1@9 (E1RM=225), 185x3 @ @2min
Z-Press 3x3-5; [Sleeves; 8] (-15%) 155x3 @1.5-2min
Paused Deadlift 3x2-4; 405,495,545x1, 445x3 @ @3min
Prone DB Side Raise 35x15, 2xMyo-15 @90sec
Notes: I missed a squat variation in the shuffle last week; paused squats will go on Monday and tempo squats on Friday; two variations on Mon and Fri, one on Wed.
Tuesday, 19-Sep 2023
Weighout: 209lbs, Time: 530 (01:20)
15* CG Bench 3x6-8 @8; 45x10,10, 135x5, 185x4, 225x7,6,6 superset w/ Deadhang Pull-up BWx10, 3xMyo @1min b/t movements
30* DB Press 35x10, 55x8, 75x14, 2xMyo @2-2.5min
30* DB Fly 40x14, 2xMyo @1-1.5min
Seated p-grip Cable Row 3x10-12; 85x8, 80x8, 1xMyo-8 @2min b/t movements
Treadmill: 00:26:00
Warmup jog 5mph x2 min
6x 0.26mi @ 9.9mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x remaining time
Wednesday, 20-Sep 2023
Weighout: 209.7lbs, Time: 1620 (01:15)
Warmup: squat, RDL, Row, Press
Clean 135x2, 185x1 225x1, 275x1, 295x1, 315x1, 70% 3x1 @30sec, 75% 3x1 @45sec, 80% 3x1 @60sec, 35% @75sec (245,260,275,290)
HB SQ 3x4-6; 315x1, 405x1, 345x4 @6, 395x5 @7,7,7 @3min
P.OHP 1-Ct hold @ top 3x4-6; sleeves 165x6 @7.5,8,8 @2-2.5min
Weighted Dip 90x10 @6.5,5,7 @1.5-2min
1-Arm Cable Side Raise 20x15/15, 2xMyo-15 superset w/ 1-Ct Scapula Pull-up 3x15 @30sec b/t movements
OH Cable Triceps 87.5# x15, 95x10,10 @1.5min
Friday, 22-Sep 2023
Weighout: 209.5lbs, Time: 0915 (01:17)
Ankle and hip mobility - 4min
LB SQ 3x2-4 (5% less than Monday); 45x10, 135x5, 225x4, 315x3, 405x2, 455,475,495x1, 440x5 @7,6.5,6.5 @3min
3-0-3 SQ 2x6-8; 335x8,8 @2-3min
45* Bench 5x4-6; 45x10, 135x5, 175x3, 175x3, 195x2, 215x1, 235x1, 195x5 @7,7,7,7,8.5 @2-3min
RDL/Shrug 2x4-6; 435x6,6 @2min
1-Arm Cable Rear Delt 30# x15/15, 2xMyo @1-1.5min
High Cable Fly 1-3x12-20; 50x15
Incline Curl 40x10+2 (alternating) + 4 (hammer grip) @60sec
Standing curl 40x12+6 (alternating) + 6 (hammer grip)
Saturday, 23-Sep 2023
Time: 0655 (00:55)
LSD Run 5.0mi 00:55:15
Max HR 167
Avg HR 152
Monday, 25-Sep 2023
Weighout: 210.2lbs, Time: 1545 (01:22)
LBSQ 3x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 475x1, 495x1, 515x1, 535x1 @8.5, 465x4 @6.5,6.5,6.5 @3-3.5min
LB P.SQ (≈10% less than Monday) 3x2-4 (82%); 425x4 @6,6.5, @2min
Press 4x2-4; sleeves 45x10, 95x5, 135x3, 185x1, 205x1, 225x1@9.5, 185x4 @6,7,7 @2min
Z-Press 3x3-5; [Sleeves; 8] (-15%) 155x5 @9,10,9 @1.5-2min
Deadlift 3x2-4; 405,495,545x1 @7.5, Paused 455x4 @6.5,7,7 @2-3min
Prone DB Side Raise 35x16, 2xMyo-16 @90sec
Notes: used SuperTraining heavy sleeves
Tuesday, 26-Sep 2023
Weighout: 211lbs, Time: 1530 (01:20)
15* CG Bench 3x6-8 @8; 45x10,10, 135x5, 185x4, 225x7,7,7 superset w/ Deadhang Pull-up BWx11, 3xMyo @1min b/t movements
30* DB Press 75x15, 2xMyo @2-2.5min
30* DB Rear Lateral 40x15, 2xMyo @2min
30* DB Fly 40x15, 2xMyo@1-1.5min
Seated p-grip Cable Row 3x10-12; 80x10, 2xMyo @1.5-2min b/t movements
Treadmill: 00:18:00
Warmup jog 5mph x1 min
4x 0.25mi @ 10mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x3.5min
Mental/Willpower: 4/5
Wednesday, 27-Sep 2023
Weighout: 211.9lbs, Time: 1640 (01:02)
HB SQ 3x4-6; 45x5, 135x4, 225x3, belt: 315x2, 365x1, 385x1, 405x1, 425x1, 395x6 @7,7,7.5 @3min
Clean 135x1, 185x1 225x1, 275x1, 295x10x1 @60sec
P.OHP 1-Ct hold @ top 3x4-6; sleeves 175x4 @7,7,6.5 @2min
Weighted Dip 100x10 @6.5,7,7.5 @2min
1-Arm Cable Side Raise 20x16/16, 2xMyo superset w/ 1-Ct Scapula Pull-up 3x16@30sec b/t movements
Friday, 29-Sep 2023
Weighout: 210.5lbs, Time: 0530 (01:10)
2.25mi run w/8x100m intervals, throughout
45* BB Bench 5x4-6; 45x10,5, 135x5, 185x3, 205x2, 225x1, 195x5 @8,8,8,8.5,8.5 @2-2.5min
LB Squat 3x3-5 (5% less than Monday); 135x5, 225x4, belt: 315x3, 405x2, 455,465,475,485,495x1 @1-2min
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10-16-2023, 10:32 PM
#1205
Saturday, 30-Sep 2023
Time: 0645 (0:48)
Superset (@30-60sec b/t):
30* DB Rear Lateral 10x15, 25x10, 40x16, 2xMyo @2min
30* DB Fly 10x15, 25x10, 40x16, 1xMyo @1-1.5min
Jog: 3.01mi 00:30:40
Mental/Willpower: 3/5
Monday, 2-Oct 2023
Weighout: 212.2lbs, Time: 1550 (01:19)
LBSQ 3x2-4; 45x10, 135x5, 225x4, belt: 315x3, 405x2, 465x1, 485x1, 505x1, 525x1, 545x1 @8.5, 475x2 @7,7,7 @3-3.5min
3-0-3 LB SQ 2x6-8; 345x6,6 @2min
Press 4x2-4; sleeves 45x10, 95x5, 135x3, 185x1, 205x1, 225x1@9, 195x2 @7.5,7,7.5,7 @2min
Z-Press 3x3-5; [Sleeves; 8] (-15%) 165x3 @10, 160x3 @8.5,9.5 @1.5-2min
Deadlift 3x2-4; 405,495x1, straps 545,575,585x1 @9, DOHHG Paused 475x2 (no straps) @7,6,6 @2min
Prone DB Side Raise 35x17, 2xMyo-17 @90sec
Tuesday, 3-Oct 2023
Weighout: 211.9lbs, Time: 1615 (01:12)
15* CG Bench 3x6-8 @8; 45x10,10, 135x5, 185x4, 225x8 @8.5,8.5,9 superset w/ Deadhang Pull-up BWx12, 3xMyo @1-1.5min b/t movements
30* DB Press 80x11, 2xMyo @2-2.5min
Seated p-grip Cable Row 3x10-12; 80x11 2xMyo @1.5-2min b/t movements
Pec fly machine 190x12, 2xMyo @90sec
1-Arm Cable rear fly 30x16, 2xMyo @1.5min
Treadmill: 00:18:00
Warmup jog 5mph x1 min
4x 0.25mi @ 10mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x3.5min
Mental/Willpower: 4/5
Wednesday, 04-Oct 2023
Weighout: 212.5lbs, Time: 1615 (01:10)
HB SQ 3x4-6; 45x5, 135x4, 225x3, belt: 315x2, 365x1, 385x1, 405x1, 425x1, 380x4 @6.5, 400x4 @7,7 @3min
Clean 135x1, 185x1 225x1, 275x1, 300x6x1, X, 3x1 @60-90sec
P.OHP 1-Ct hold @ top 3x4-6; sleeves 175x5 @7.5,8,8.5 @2min
Weighted Dip 3x8-12; 100x11 @7,7, 100x14@9.5 @2min (105 next time)
1-Arm Cable Side Raise 20x17/17, 2xMyo superset w/ 1-Ct Scapula Pull-up 3x17@30sec b/t movements
Friday, 6-Oct 2023
Weighout: 211.5lbs, Time: 0900 (01:15)
LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, 315x3, 405x2, 455,475,495x1, 450x2 @7,6.5,6 @3min
P.SQ 3x2-4 (≈10% less than Monday); 430x2 @6,6,6 @2-3min
45* Bench 5x4-6; 45x10, 135x5, 185x3, 205x1, 225x1, 195x6 @7.5,7.5,8.5,9,9.5 @2-3min
RDL/Shrug 2x4-6; 435x skip
1-Arm Cable Rear Delt 30# x16/16, 2xMyo @1-1.5min
High Cable Fly 1-3x12-20; 50x15, 2xMyo @1-1.5min
30* DB OHTE 40x15,15,15 superset w/DB Curl 40x12,12,12 @30sec b/t movements
Saturday, 7-Oct 2023
Time: 0655 (00:43:27)
Easy run 4.1mi 00:43:27
Max pace: 00:10:11
Slowest pace: 00:11:08
Avg pace: 00:10:35
Mental/Willpower: 4/5
Monday, 9-Oct
Weighout: 210.8lbs, Time: 2010 (01:25)
LB Squat 1@8-9, 3x2-4; 45x5p/5, 135x5, 225x4, 315x3, 405,455,495,525,555x1@9.5, 475x3 @7,7.5,7.5 @60-90sec superset w/
Dead Stop Press 4x2-4; 45x10, 95x5, 135x4, 165x3, 185,205,225x1, 195x3 @7.5,9,9,9.5 @60-90sec b/t movements
3-0-3 SQ 2x6-8; 345x7,7 superset w/
Z-Press 3x3-5; 160x4,4,4 @60-90sec b/t
Deadlift 1@8-9; 405,495,545,585x1
Paused DL 3x2-4; 475x3 @ @2-3min
Machine Side Raise [5] 110x18, 2xMyo @60sec
Tuesday, 10-Oct 2023
Weighout: 212.7lbs, Time: 2010 (01:20)
30* DB Press 40x10, 65x8, 85x6, 100x4, 80x12, 2xMyo @2-2.5min
15* CG Bench 3x6-8 @8; 45x10,10, 135x5, 185x4, 205x3, 225x2, 245x1, 275x1, 230x6,6,6 superset w/ Pull-up BWx12, 3xMyo @1-1.5min b/t movements
Seated p-grip Cable Row 3x10-12; 80x12 2xMyo @1.5-2min b/t movements
2-Arm Cable rear fly 30x17, 2xMyo @1.5min
Pec fly machine 190x13, 2xMyo @90sec
Treadmill: 00:18:00
Warmup jog 5mph x1 min
4x 0.25mi @ 10mph / 2min walk @ 2.5mph
Cooldown walk: 2.5mph x3.5min
Mental/Willpower: 5/5
Wednesday, 11-Oct 2023
Weighout: 211.1lbs, Time: 1625 (01:11)
HB SQ 3x4-6; 45x5, 135x4, 225x3, belt: 315x2, 365x1, 405x1, 435x1, 400x5 @8,8,8 @3min
Clean 135x1, 185x1 225x1, 275x1, 295x1, 305x1,1,1,1,1,1,1,1,X @60-75sec
P.OHP 1-Ct hold @ top 3x4-6; sleeves 175x6 @9,9.5, 5@10 @2min
1-Arm Cable Side Raise 20x18/18, 2xMyo @1min
BW Dip 3x8-12; x30,20,15 @1min
Friday, 13-Oct 2023
Weighout: 211.9lbs, Time: 0555 (01:00)
LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, 315x3, 405x1, 455,495x1, 450x3 @8,7.5,7.5 @3min
P.SQ 3x2-4 (≈10% less than Monday); 430x3 @7,7,7 @2min
45* Bench 5x4-6; 45x10, 135x5, 185x3, 205x1, 225x1, 200x4 @7,7,7.5, @2-3min
RDL/Shrug 2x4-6; 435x5 - skip
High Cable Fly 1-3x12-20; 50x16, 2xMyo @1-1.5min
2-Arm Cable Rear Delt 30# x18/18, 2xMyo @1-1.5min
Saturday, 14-Oct 2023
Time: 0646 (00:52:45)
Easy run 5.01mi 00:52:45
Max pace: 00:07:00
Avg pace: 00:10:33
Mental/Willpower: 3/5
Monday, 16-Oct
Weighout: 214lbs, Time: 1910 (01:40)
LB Squat 1@8-9, 3x2-4; 45x5p/5, 135x5, 225x4, 315x3, 405x2, 475,495,525,545,565,585x1@9, 475x4 @7.5,8,8,7.5,8 @90-120sec superset w/
Dead Stop Press 4x2-4; 45x10,115x5, 135x4, 185x3, 205x2, 225x5x1, 195x4 @8.5,9.5,9.5, @60-90sec b/t movements
superset w/ Z-Press 3x3-5; 160x5,5, 4@10 @60-90sec b/t
Deadlift 1@8-9; 315,405,495,585,605x1@9.5, 625x1@10,
Paused DL 3x2-4; 475x4 @7,7.5,7.5 @2-3min
Machine Side Raise [5] 110x20, 2xMyo @120sec
Notes: pretty gassy; Lacroix pre workout is a bad call. Music broke about 5min into the session. No caffeine either. I had considered scrapping today’s session; my lower back was pretty tight - stiff hips from running on Saturday morning. Pushed through anyway; was pleasantly surprised. Bodyweight is about as far as I am willing to go; maintenance calories from here, I think.
This evening: I still train? - YouTube
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11-24-2023, 12:05 PM
#1206
Tuesday, 17-Oct 2023
Weighout: 212.5lbs, Time: 1605 (01:13)
15* CG Bench 3x6-8 @8; 45x10,10, 135x5, 185x4, 205x3, 225x2, 245x1, 275x1, 230x7,7,7 superset w/ Pull-up BWx12, 3xMyo @1-1.5min b/t movements
30* DB Press 85x11, 2xMyo @2-2.5min
Seated p-grip Cable Row 3x10-12; 85x10 2xMyo @1.5-2min b/t movements
2-Arm Cable rear fly 25x20 2xMyo @1.5min
Cable fly 57.5x12, 2xMyo @120sec
Treadmill: 00:20:00
Warmup jog 5mph x1 min
4x 0.25mi build ups @ 2.5 to 10.1, 10.1, 10.2, 10.2mph / 2-2.5min walk @2.5mph
Cooldown walk: 2.5mph x5min
Mental/Willpower: 3.5/5
Wednesday, 18-Oct 2023
Weighout: 211.1lbs, Time: 1610 (01:13)
HB SQ 3x3-5; 45x5, 135x4, 225x3, belt: 315x2, 365x1, 405x1, 435x1, 405x4 @7,7,7.5 @3min
Hang Clean 135x1, 185x1, 225x1,
Clean 275x1, 295x1, 315xX,1,1,1,X,X, 295x1, 305x1, 315xX,X @75-90sec
P.OHP 1-Ct hold @ top 3x4-6; sleeves 180x4 @7.5,8,8 @2min
Weighted Dip 115x8,8,8 @2min
1-Arm Cable Side Raise 20x19/19, 2xMyo @1min
Friday, 20-Oct 2023
Weighout: 212.5lbs, Time: 1610 (0:50)
LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, 315x3, 405x1, 455,475,495,515x1, 450x4 @7,7,7 @3min
P.SQ 3x2-4 (≈10% less than Monday); 430x4 @7,7,7 @2min
45* Bench 5x4-6; 45x10, 135x5, 185x3, 200x8 @7, x7@8, x5+2+2+1 @2-3min
Monday, 23-Oct
Weighout: 212.5lbs, Time: 1615 (01:15)
LB Squat 1@8-9, 3x2-4; 45x5p/5, 135x5, 225x4, 315x3, 405x1, 495,530,550,570x1@9, 485x2 @7.5,7.5,7.5,7.5,7.5,8,8 @90-120sec superset w/
Dead Stop Press 4x2-4; 45x10,115x5, 135x4, 185x3, 205x2, 225x3x1, 200x2 @7.5,8,8,8 @60-90sec b/t movements
superset w/ Z-Press 3x3-5; 160x5,5,4 @60-90sec b/t
Deadlift 1@8-9; 315,405,495,585x1
Paused DL 3x2-4; 485x2 @7,6.5,6.5 @2-3min
Machine Side Raise [5] 115x16, 2xMyo @120sec
Tuesday, 24-Oct 2023
Weighout: ???lbs, Time: 1720 (00:50)
15* CG (DB) Bench 3x6-8 @8; 25x10, 45x8, 65x6, 85x4, 100x8,8,8 superset w/ Standing DB Row 25x10, 45x8, 65x6, 85x4, 100x10,10,10 @ 60sec b/t movements
30* DB Bench 85x12, 2xMyo superset w/
Pull-up BWx10, 2xMyo @1-1.5min b/t movements
30* prone DB rear fly 35x15, 2xMyo superset w/ 30* DB Fly 35x12, 2xMyo @1min
Wednesday, 24-Oct 2023
Weighout: 212.4lbs, Time: 1625 (01:35)
HB SQ 3x3-5; 45x5, 135x4, 225x3, belt: 315x2, 365x2, 405x1, 435x1, 455x1, 405x4 @7.5,7,7.5,7 @3min
Clean 135x2, 185x2, 225,275x1, 295x1,1, 305x1, 310x1, 315x1,X,X, 310xX, 305x1, 295x1,1, 275x1 @60-75sec
P.OHP 1-Ct hold @ top 3x4-6; 135,155x1, sleeves 180x5 @8.5,7.5, @2min
BW Dip x30,25,20 @2min
Machine Side Raise [5] 115x17, 2xMyo @1-1.5min
Treadmill: 00:14:00
Warmup jog 5mph x1 min
3x 0.25mi build ups @ 2.5 to 9.8mph / 2-2.5min walk @2.5mph
Cooldown walk: 2.5mph x3min
Mental/Willpower: 3.5/5
Friday, 27-Oct 2023
Weighout: 214.7lbs, Time: 0530 (0:56)
LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455x2 @8,8,7.5 superset w/
45* Bench 5x4-6; 45x10, 135x5, 185x3, 205x2, 225x1, 205x4 @7,8,7.5,7.5,8,8 @1.5min b/t movements
Superset w/ P.SQ 3x2-4 (≈10% less than Monday); 435x2 @7,7,7.5 @2min
RDL 2-3x6-8; 405x6,6 @2min
Cable rear delts 30x15, 2xMyo @1.5min
High Cable fly 57.5x12, 2xMyo @1.5min
Saturday, 28-Oct 2023
Time: 0645, Temp: 27*F
Long slow distance run 3.1mi 00:31:10
Monday, 30-Oct
Weighout: 211.6lbs, Time: 1615 (01:20)
LB Squat 1@8-9, 3x2-4; 45x5p/5, 135x5, 225x4, 315x3, 405,495,545,565,585x1 @9.5 (E1RM = 598lbs), 485x3 @ 7.5, 7.5, 7.5, 7.5, 7.5, 8, 8 @90-120sec superset w/
Press 4x2-4; 45x10, 135x5, 185x2, 205x2, 225x1 @10, 200x3 @8,9.5,9,9.5,10,10 @60-90sec b/t movements
Deadlift 1@8-9; 315,405,495,585x1
Paused DL 3x2-4; 485x3 @7.5,7.5,7 @2-3min
Machine Side Raise [5] 115x18, 2xMyo @120sec
Tuesday, 31-Oct 2023
Weighout: 213.8lbs, Time: 1510 (01:04)
15* CG (DB) Bench 3x6-8 @8; 45x10, 135x5, 185x4, 205x2, 225x1, 245x1, 275x1, 230x8,8,7 @30sec superset w/dead-hang pull-up 9x4 @ 120sec
Hammer Strength Incline 90/side x14, 2xMyo superset w/
DB Row 85x12, 2xMyo @1-1.5min b/t movements
1-Arm rear cable 25x12, 2xMyo @90sec
Pec deck 190x15, 2xMyo @1.5-2min
Treadmill: 00:13:00
Warmup jog 5mph x1 min
3x 0.25mi build ups @ 2.5 to 9.9mph / 2-2.5min walk @2.5mph
Cooldown walk: 2.5mph x3min
Mental/Willpower: 3/5
Thursday, 2-Nov2023
Weighout: 214.3lbs, Time: 1540 (01:16)
HB SQ 4x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 435x1, 410x2 @7,7,7,7.5 @2.5min
Clean 135x2, 185x2, 225,275x1, 285x1, 295xX,1, 305x1, 315xX,X, 305xX, 295x,1 285xX, 275x1 @60-75sec [6/10]
P.OHP 1-Ct hold @ top 3x4-6; 135,185,205x1, sleeves 180x6 @8.5,9.5, x5@10 @2min
Dip 115x10,10,10 @2min
Machine Side Raise [5] 115x19, 2xMyo @1-1.5min
Notes: slept poorly last night; up at 2am when the power went out. PT at 0700 was 30 minutes of calisthenics. Without caffeine and annoyed with the dealership speaking up my car, I felt sluggish, tired, and not into it.
Friday, 3-Nov 2023
Weighout: 214.5lbs, Time: 1605 (01:04)
LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, belt: 315x3, 405x1, 455x1, 495x1@8, 455x3 @7.5,7.5,8, superset w/
45* Bench 5x4-6; 45x10, 135x5, 165x4, 185x3, 205x2, 225x1, 205x5 @7.5,7.5,8,8.5,9 Superset w/
P.SQ 3x2-4 (≈10% less than Monday); 435x3 @7,7,7 @1.5-2min b/t movements
RDL 2-3x6-8; 405x5,5,5 @2min
Cable Facepull 50x12, 2xMyo @2min
15* DB fly (supinated) 35x15,15,15 @1.5min
Monday, 6-Nov 2023
Weighout: 214.5lbs, Time: 1600 (01:13)
Deload week 1/2 (33% volume reduction)
LBSQ 45x5p/5, 135x5, 225x4, 315,405,495,525,555x1, 495x3 @7.5,8,7.5,8,8 @3-4min
Press 45x10, 135x5, 165x4, 185x3, 205x1, 225x1 @9.5, 205x2 @8,8,8,8.5,8.5 @2-3min
Deadlift (DOHHG) 315,405,495,545,585x1, 540x3 @8,8 @2.5min
Machine Side Raise 115x20, 2xMyo @2min
Tuesday, 7-Nov 2023
Weighout: 214.5lbs, Time: 1425 (01:00)
Deload week 1/2 (33% volume redux)
15* CG (DB) Bench 3x6-8 @8; 45x10, 135x5, 185x4, 205x3, 225x2, 245x1, 275x1, 235x6,6,6,6 @30sec superset w/dead-hang pull-up x10,9*,7* @90-sec b/t movements
30* DB Incline 85x10, 2xMyo superset w/
DB Row 85x10, 1xMyo @1-1.5min b/t movements
1-Arm rear cable 25x15, 1xMyo @90sec
Pec deck 190x16, 2xMyo @2min
Treadmill: 00:10:00
Warmup jog 5mph x1 min
2x 0.2mi build ups @ 2.5 to 10mph / 2-2.5min walk @2.5mph
Cooldown walk: 2.5mph x3min
Mental/Willpower: 2.5/5
Wednesday, 8-Nov 2023
Weighout: 214lbs, Time: 1515 (01:00)
Deload week 1/2 (33% volume redux)
*LB SQ 4x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 445x3 @7,7,7 @2.5-3min
P.OHP 1-Ct hold @ top 3x4-6; 135,185,205x1, sleeves 185x4 @7.5,7.5,8 Superset w/ RDL 415 2x5 @1.5-2min b/t movements
Dip 115x9,9,9,9 @2min
Machine Side Raise [5] 120x16, 3xMyo @1.5min
Notes: couldn’t find a bar that wasn’t bent; everything felt really awkward today.
Friday, 10-Nov 2023
Weighout: 215.3lbs, Time: 0820 (01:17)
Deload week 1/2 (33% volume redux)
LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, belt: 315x3, 405x1, 455x1, 495x1@8, 455x3 @7,7,7.5,7 @3min
45* Bench 5x4-6; 45x10, 135x5, 185x4, 205x3, 225x1, 205x6 @8,8,8.5,9,9 @2-2.5min
DE DL; 315,405x1, 455 8x1 OTM
Lying Cable Facepull 50x25, 57.5x25 @2min
15* DB fly (supinated) 35x20, 2xMyo @1.5min
Notes: I don’t think any of the bars in this gym are straight. I have to roll it around on my shoulders to get the U-shape pointing down… makes set to set feel inconsistent.
Monday, 13-Nov 2023
Weighout: 215lbs, Time: 1515 (01:13)
Deload week 2/2 (67% volume reduction)
LBSQ 45x5p/5, 135x5, 225x4, 315,405,495,505,515,525,535,545,555,565x1 @9,9.5,9.5 superset w/
Press 45x10, 135x5, 185x4, 205x3, 215x2, 225x1 @9,9,9 @1-1.5min b/t movements
Deadlift (DOHHG) 315,405,495,585x1 @8,8,8 @2-3min
Prone/High Incline DBSide Raise 35x17, 3xMyo @2min
Tuesday, 14-Nov 2023
Weighout: 216.2lbs, Time: 1455 (01:00)
Deload week 2/2 (67% volume redux)
15* CG (DB) Bench 3x6-8 @8; 45x10, 135x5, 185x4, 205x3, 225x2, 245,275,295x1, 235x8 @8,8.5,8.5,9 @2-2.5min
dead-hang pull-up x10,8 @2min
30* DB Incline 85x12, 2xMyo @2min
DB Row 85x10, 1xMyo @1-1.5min b/t movements
1-Arm rear cable 25x17, 1xMyo @90sec
High cable fly 50x15, 2xMyo @2min
Notes: tacos last night and 1tsp (instead of 1/2tsp) salt, pre-workout. Holding a lot more water today.
Wednesday, 15-Nov 2023
Weighout: 216.7lbs, Time: 1435 (00:45)
Deload week 2/2 (67% volume redux)
*LB SQ 4x2-4; 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535x1, 455x3 @7,7.5 superset w/ P.OHP 1-Ct hold @ top 3x4-6; 45x10, 135x5, 185x3 @7.5,7 @2min b/t movements
Dip 70x15,15,15,10+BWx10 @2min
Machine Side Raise [5] 120x18, 3xMyo @1.5min
Notes: I have increased my salt intake during this deload; water weight is going up steadily. Lots of left elbow/brachialis throbbing these past few weeks. I think it’s from pulling plates back up to the collars, while deadlifting. Could also be a hold over from poor power clean technique.
Friday, 17-Nov 2023
Deload week 2/2 (67% volume redux)
Garage: 1155” (00:35)
45* DB Bench 35x15, 50x12, 65x10, 80x8, 95 5x6 @2-3min
Prone DB Rear Raise 35 2x20 @2min
Bottom-Half 15* DB Fly 40x20, 3xMyo @1.5min
Later (gym): 1630 (00:20); 215.8lbs
LB SQ (5% less than Monday) 3x2-4; 45x10, 135x5, 225x4, belt: 315x3, 405x2, 455,475,495,475,455x1, 405x2, 315x3 @1-2min
Monday, 20-Nov 2023
Weighout: 214.2lbs, Time: 1615 (01:22)
Squat 45x5p/5,10, 135x5,225x3,315,405,495,545,565,585x1, 605x1@9.5, 610xMiss ≈ 608?
Deadlift 315,405,495,585,635x1, 655x1@9.5 ≈ 665?
15* DB Bench 70x8, 90x6, 105x9,9,9,9,9 @2-2.5min
Machine Side Raise 125x15, 4xMyo @90sec
Gym Maxing - Nov 2023 - YouTube
Notes: I am confident that 610 squat was there (had I chosen better attempts). Same with a 665 pull. And none of the bars’ knurling was any good, nor were they straight.
Tuesday, 21-Nov 2023
Weighout: 215.3lbs, Time: 1615 (00:56)
45* Bench 45x10, 135x5, 185x4, 205x3, 225x1, 210x6,6,6,6 superset w/ dead-hang pull-up 25x6,6,6 @60-90sec b/t movements
DB Row 85x15,13,10 superset w/ 30* DB Bench 85x10,10,10 @90sec b/t movements
30* DB Fly 35x15, 2xMyo @2min
Cable 1-Arm Rear Delt 25x12, 2xMyo, 20x12 @1.5min
Wednesday, 22-Nov 2023
Weighout: 215.1lbs, Time: 0630 (00:58)
Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,525x1@9, 485x3 @8,8,8.5,8.5 @3min
Hammer strength incline 45/side x10, 90/side x12,12,12,12,12 @2min
High Cable fly 50x12, 42.5x12,12,12 @1.5-2min
Lying cable face pull 42.5 4x20 @90sec
Notes: bar was pretty bent/difficult to position consistently. My shallow knurling/shirt purchase was poor; lots of sliding.
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01-17-2024, 09:58 AM
#1207
Friday, 24-Nov 2023
Time: 1115 (00:45)
Long slow run 3.01 mi (00:33:00)
Cooldown walk 0.45mi
Monday, 27-Nov 2023
Weighout: 215.3lbs, Time: 1610 (01:10)
LB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,525,545x1, 475x3 @8,7.5,7.5,7.5 @3min
15* CG Bench 45x10, 135x5, 185x4, 225x3, 275x2, 240x8 @9,8.5,9 @3min
Deadlift 315,405,495, 585x1@8, 475x3 @7,7,7 @3min
Machine Side Raise 125x 3x10 + 5x1.5-Rep @2min
Tuesday, 28-Nov 2023
Weighout: —lbs, Time: 1640 (00:45)
1. Pull-up BWx10,10,10, 8+3 half-reps @2.5-3min
2. 30* DB Fly 30x15,15,15,12,12,12,12 @30-45sec
3. 45* DB Hammer Curl 30x15,12, 25x12,10, 20x12,12,12 @30-45sec
4. Prone Rear Delt 35x15,15,12 @2min
5. Ab Wheel 3x15 @2min
Wednesday, 29-Nov 2023
Weighout: 215.1lbs, Time: 1550 (00:45)
1. High Bar Squat 45x5p/5,10, 135x5, 225x4, 315px3, 405px2; Low-bar 405x3 paused @7.5,7.5* @3min
2. RDL 135,225,315,405,405x5 @2-3min
3. Dips BWx5x15, 2x12 @45sec
4. Machine Side Raise 110x15,15,15,12,12,12,12 @45sec
Notes: strained my adductor, moving the squat rack away from the wall… decided to cut squatting short and live to fight another day.
Friday, 1-Dec 2023
Weighout: 216lbs, Time: 1625 (01:15)
1. Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 495, 525x1@8, Paused 425x3 @7.5,8,8,8.5 @3min
2. Paused bench 45x10, 135x5, 225x4, 315,365,385x1 @9-9.5 (1RM = 395-400)
2a. 30* DB Bench 50x10, 80x15, 85x15,12,12
2b. DB Row 85x12,12,12,10 @60-90sec b/t movements
3. 45* DB Curl 30x12,12, 25x8+4
4. OH Cable TE 72.5x15, 87.5x12, 80x10 @2min
5. 1-Arm High-Cable Rear Raise 25x12/12, 20x10/10, 15x12/12 @90sec
Saturday, 2-Dec 2023
Time: 1145 (00:32:20)
Easy jog 3.13mi
Avg Pace: 00:10:27
Monday, 4-Dec 2023
Weighout: 215.5lbs, Time: 1600 (01:29)
LB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x1, 495,545x1@8, 485x4 @8,7.5,8,8.5 @3min
Flat Bench 45x10, 135x5, 225x4, 275x3, 315x6 @8,8.5,9.5, 305x6 @9.5 @3-3.5min
Deadlift 315,405,495,585, 635x1@9, 495x3 @7.5,7.5,7,8.5 @3min
Machine Side Raise 130x 3x10 + 5x1.5-Rep @1.5min
Tuesday, 5-Dec 2023
Weighout: —lbs, Time: 1620 (00:50)
1. Pull-up BWx11, 11, 10, 8+3 @2-2.5min
2. 30* DB Fly 30x7x15 @30-45sec
3. 45* DB Curl (*switch to hammer at failure point) 25x15,15, 20x15,12,12*,12*,12* @45sec
4. Straight Arm Prone Rear Delt 30x 4x12 @2min
5. Ab Wheel 3x18 @1.5min
Wednesday, 6-Dec 2023
Weighout: 215.5lbs, Time: 1623 (00:46)
HB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 455x1p @8, paused 415x3 @7.5,8,7.5,8 @3min
BW Dips 6x15, 1x10+5 @45sec
Side Raise Machine 110x5x15, 2x10+5 @45sec
Thursday, 7-Dec 2023
Weighout: 214.9lbs, Time: 0710 (00:45)
Squat 45x5p/5/5
RDL 45x10/Row 45x10
RDL 135,225,315x5, 405x5,5,5 @2-3min
Barbell Row 225x10,10,10 @2-3min
High Cable Rear Fly 20x15,15,15,15, 30x12,12,10 @45-1.5min
Preacher Curl Machine 70x12,12,12,12 @2min
Friday, 8-Dec 2023
Weighout: 217.1lbs, Time: 1545 (00:55)
Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,525,545x1@9, 455x4 @7.5,7.5,8,7.5 @3-4min
30* DB Bench 50x10, 70x8, 85x12,12,12,10 @2min
OH Cable TE 80x12,12,10* @1.5min
Rope press down 25 7x15 @30sec
Notes: right elbow pain (distal triceps insertion) appeared last Friday while benching. Was a dull pain for the first couple sets of triceps today. Really got angry on set 3. Did a couple high rep sets of press downs to get some blood flow. Had tacos last night; lots of salt, artificially boosted my weight a bit.
Thursday, 14-Dec 2023
Weighout: 214.8lbs, Time: 0900 (01:08)
Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 545x1@9.5, 525x1 @9,9,9,9,9.5 @3min
30* Bench 45x10, 135x5, 225x3, 245x1, 275x1@9.5, 205x8 @8,8.5,8.5 superset w/dead hang pull-up 5x1, 10,10,8 @90sec b/t movements
1.5 High Cable Rear Fly 25x15,20x15,25x13 superset w/ 1.5 high cable pec fly 50x10,10, 42.5x10 @60-90sec b/t movements
Friday, 15-Dec 2023
Weighout ???, Time ???
Squat 67% 46x5p/5, 135,225x5, belt: 315x3, 405 6x3 @7,7,7,7,7,7.5 @60-75sec
RDL 315,365,385,405x6 @2min
1.5 Seated Cable P-Grip Row 100x10,10,8 @2min
1.5 Lying Cable Facepull 50x10,10,10 @2min
1.5 Lean Away Cable Side Raise 15x10/10,10 @1.5min
Monday, 18-Dec 2023
Weighout: 212.7lbs, Time: 1615 (01:06)
LB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,545,565x1@10, 475x4 @8,7.5,7-7.5,7.5, @3-4min
CG Bench [19/8] 45x10, 135x5, 225x4, 275x3, 315x2, 335x1p @8, 275x8 @8.5*,8,8 @3min
1.5-Rep Seated DB Press 60x10 @9, 55x9 @9, 50x8 @9 @2min
Notes: first working set of bench was index finger on the smooth. This made my right outside elbow light up again. I tried no elbow sleeves and thumbs away from smooth. This was better but still irritated. Third set was also no sleeves and my normal bench grip; no further improvement. I tried air benching with elbows tucked against my sides. With sleeves on, this made the pain really pronounced. It’s odd that my sleeves are contributing to my elbow pain. Hypothesis: I jumped back into heavy benching too soon, and I am using too close of a grip - which is causing excessive internal rotation. I’ll stick to a more moderate grip—keeping my loads to RPE 8 or less, and see how that progresses.
Tuesday, 19-Dec 2023
Weighout: 213.5lbs, Time: 1610 (00:53)
Warmup jog 5.0-6.0mph x5mi
1.5-rep 1-Arm High Cable Rear Lateral 20x20/20, 15/15, 12/12 @60sec
1.5-rep Seated OH Cable Row 60x12,10,8 @2min
Row Ergometer 10 x15min
5min warmup 00:02:45/500m
4x 20sec @ 00:01:30/500m 140sec @ 00:02:45/500m
5min cool down 00:02:45/500m
Cable Crunch 65x25, 80x15,15 @90sec
Notes: weight is fluctuating a bit. I didn’t take in enough salt over the weekend.
Wednesday, 20-Dec 2023
Weighout: 213.4lbs, Time: 1625 (01:05)
HB Squat 45x5p/5, 135x5, 225x4, belt 315x3, 385x2, 435,455,475x1@9, 405x3 @7.5,7,7 @3min
Deadlift 315,405,495,565,585,605x1@9,
Paused Deadlift 475x3 @7.5,7,7.5 @3min
Bodyweight Dips x25,20,15,15 @8 @2min
Friday, 22-Dec 2023
Weighout: 214.3lbs, Time: 0845 (01:01)
LBPSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1 @8, 430x3 @7,7.5,7,7 @3-3.5min
RDL 415x5,5,5 @2-3min
30* DB Bench 55x10, 70x8
1.5-Rep 30* DB Fly @8.5-9: 40x12,11,8, 35x10 @2min
1-5-Rep Machine Side Raise 115x12,11,10,9,8 @1.5-2min
Sunday, 24-Dec 2024
Time: 0940 (00:31:00)
Sherwood, OR: 32*F, light rain, no wind, hills
Medium-effort Distance jog 3.02mi 00:30:41
Cooldown walk 0.6mi
Tuesday, 26-Dec 2023
Time: 0940 (00:32)
Squat warmup
20kg Weight vest:
X3 rounds: Prowler push-up x20 - v-sit scissors 20/20, squat x30 @2-3min
X2 rounds: archer push-up x10/10, squat x30 @2min
X1 round: Explosive hand release push-up x10 superset w/ BW clap push-up x5
Thursday, 28-Dec 2023
Time: 0810 (00:31)
Squat warmup
20kg Weight vest:
X4 rounds: Prowler push-up (on blocks) x15 & lunge 20/20,3x15/15 @2min
X2 rounds: archer push-up x10/10, squat +16lbs x20 @2min
X2 round:s Explosive hand release push-up x10 @1min
Friday, 29-Dec 2023
Time: 0615 (00:45)
Treadmill walk 3% incline @ 3mph x45min
Wednesday, 3-Jan 2024
Weighout: 210.5lbs, Time: 1713 (00:55)
Squat/RDL/Row/Upright Row/Press warmup
DL 495,545, 585,595,605@9, -20%: Pause 485x2 @8,7.5,8 @2.5-3min
2-plate front elevated Knee-Over Toe Lunge 45/hand 2x10 @60sec b/t sides
Standing DB Press 45x5, 60x12, 65x12, 70x9 @2min
Seated DB Side Raise (slow eccentric) 30 3x15 @60sec
Friday, 5-Jan 2024
Weighout: 212.5lbs, Time: (00:48)
FSQ 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@10, 425x3 @8,9, 405x3 @7 @3min
RDL 405x5,5 @2min
1-arm High cable rear delt 25x15,12,10 @90sec
High cable fly 42.5x20, 50x10,10,10 @1.5-2min
Saturday, 6-Jan 2024
Time: 1145 (00:24)
Warmup: dead hang x1min
Chin-up 7min: 10,8,6,6,5,5,3 (43) @1min
Fat Gripz 45* Alternating DB Curl 30x10,8,8 @1min
Ab Wheel (anti-flexion) 7min @BW (60)
Monday, 8-Jan 2024
Weighout: 211.3lbs, Time: 0600 (00:52)
HBSQ (525): BWx5p/5, 135x5, 225x4, belt: 315x3, 405x1, 475x1@9, 405x3 @7,7.5,7,7 @3min
30* DB Bench 45x12, 60x10, 1.5-Rep: 75x10, 8,8 @1min
15* DB Fly (1.5-Rep) 40x10,10,10 @1min
60* DB OHTE 40x15, 1.5-Rep: 10,10 @1min
Cross-Body KB Swing 60lbs 3x8/side @60sec
Tuesday, 9-Jan 2024
Weighout: 212.1lbs, Time: 0622 (00:46:30)
Dead hang x60sec
High Cable Rear Delt 15x12, 20x10, 25x15,15 qt @1min
Pallof Press (anti-rotation) 30x 3x15/side @1min
T-Bar Row 45x10, 90x10, 135x10, 180x10,10,8 @2min
Preacher Curl machine 45x12/12,8/8,8/8 @1min
Row Ergometer @10 (15min)
5min @ 00:02:50
4x Sprint @ 00:01:35 x20 sec & 00:02:45 x100 sec
4min @ 00:02:35
Wednesday, 10-Jan 2024
Weighout: 211.4lbs, Time: 0630 (00:49)
DL 45x10, 135x5, ,225x4, 315x3, 405x2, 495,545,585x1@9, 485x3 @7.5,7,7 @3min
2-plate front elevated Knee-Over Toe Lunge 45/hand 2x15 @60sec b/t sides
Standing DB Press 40x12, 50x12, 60x12,11,8 @1min
60* Incline DB Side Raise (slow eccentric) 35x12,12,8+4 @60sec
Thursday, 11-Jan 2024
Weighout: 211.5lbs, Time: 0705 (00:21:00)
Indoor track (19/1mi) Light jog 1.8mi
Dead hang x1min
Friday, 12-Jan 2024
Weighout: 211lbs, Time: 1010 (01:00)
HBSQ (525): BWx5p/5, 135x5, 225x4, belt: 315x3, 405x2, 455x1 @8.5, 475x1 @9, 2-ct Paused-bottom: 405x2 @8,7,7,7 @3min
RDL 405 3x5 @2min
Dips (eccentric only) 70x12,10,8 @8-8.5 @1min
Fly machine (1.5-rep) 120x10, 110x10,10 @1min
Lying cable Face-pull 57.5x15, 62.5x15,15 @1min
Dead hang x1min
Saturday, 13-Jan 2024
Time: 1150 (00:28), Temp: 13*F
Dead hang x1min
Chin-up 7min 8,7,7,6,6,6 (40)
FatGrip 45* DB Curl 25x15,12,6+3+3 @1min
Ab Wheel (anti-flexion) 7min (70)
Monday, 15-Jan 2024
Weighout: 211.1lbs, Time: 11:20 (01:05)
Hip & ankle bands x1min each, couch stretch x1min each
LBSQ (525): BWx5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,515 535x1@9, 455x4 @7.5,7.5,7, @3min
30* DB Bench 55x15, 1.5-Rep: 75x10,8, Myo: 4+2+2 @1min
15* DB Fly (1.5-Rep) 40x10,8, Myo: 6+3+2 @1min
60* DB OHTE 1.5-Rep: 40x12,12,12 @1min
Tuesday, 16-Jan 2024
Weighout: 211lbs, Time: 1622 (00:58:00)
Seated Cable Row (WG) 50x10, 70x10, 90x10, 105x11,8, 100x8 @2min
1-Arm High Cable Rear Delt 25x12,12,12@1min
1-Arm DB Row 110x15/15 @1min
1-Arm Preacher Curl machine 45x20/20, 12/12, Myo-12: 8+4 @1min
Jog: 20min/2mi + 3min/0.13mi
Warm up: 5mph x5min
8.8,8.9,9.0mph x0.25mi / 00:02:15 jog @ 5mph
Cool down
Jog: 5mph x5min,
Walk: 3-2.0mph x3min
Wednesday, 17-Jan 2024
Weighout: 211lbs, Time: 0620 (00:58)
DL 45x10, 135x1,225x1, 315x1, 405x1, 495,565,585x1@9, 485x4 @7.5,8,8.5 @3min
Knee-Over Toe Lunge 50/hand 2x15/side @60sec b/t sides
Standing DB Press 50x6, 60x12,12,10 @1.5-2min
60* Incline DB Side Raise (slow eccentric) 35x13,13,8+5 @60sec
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03-02-2024, 03:26 PM
#1208
Thursday, 18-Jan 2024
Weighout: 211lbs, Time: 0635 (00:30)
Easy jog (indoor track) 2.25mi (43laps)
Friday, 19-Jan 2024
Weighout: 211.5lbs, Time: 1600 (01:05)
Low Bar Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535x1 @8.5, Paused 410x4 @7.5,7.5,8,8 superset w/p-grip chin-up x10,10,10,8,8,6 (52) superset w/
RDL 405 2x8 @2min @1.5min b/t movements
Dips (eccentric only) 70x15,12,12 @1min
Fly machine (1.5-rep) 110x12,10+4,8+5 @1min
Lying cable Face-pull 62.5x15,15,15 @1min
Saturday, 13-Jan 2024
Time: 1150 (00:28), Temp: 13*F
Dead hang x1min
Chin-up 7min 8,7,7,6,6,6 (40)
FatGrip 45* DB Curl 25x15,12,6+3+3 @1min
Ab Wheel (anti-flexion) 7min (70)
Monday, 22-Jan 2024
Weighout: 211.4lbs, Time: 16:30 (00:45)
LBSQ (525): 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535x1@9, 465x2 @7,7.5,7.5,7.5 @2min
30* DB Bench 50x20, 1.5-Rep: 75x8, 3xMyo-8,6,6 @1.5min
15* DB Fly (1.5-Rep) 40x10,10,10 @1min
60* DB OHTE 1.5-Rep: 45x10,10,10 @1min
Tuesday, 23-Jan 2024
Weighout: 211.7lbs, Time: 1630 (00:45)
Deadlift 315x5, 405x3, 495x2, 545x1, 585x2 @9,9.5,10 @3min
Barbell Row 245x10,9,8,8 @2.5min
1-Arm High Cable Rear Delt 25x13,13,13@1min
1-Arm Preacher Curl machine 55x12, Myo-12, 50xMyo-9: @1min
Wednesday, 24-Jan 2024
Weighout: 210.1lbs, Time: 0620 (01:17)
Squat 45x5p/5, 125x5, 225x4, belt 315x3, 405x2, 495x1@8, paused: 415x2 @7,7,7,7 @2-2.5min
Front foot elevated lunge 55/hand 2x15/side @60sec b/t sides
Standing DB Press 40x10, 50x6, 65x8,8,8,7 @1-1.5min
60* Incline DB Side Raise (slow eccentric) 35x14,14, Myo-14 @60sec
Treadmill jog: 5mph 00:30:02 2.5mi
Thursday, 25-Jan 2024
Weighout: 211.3lbs, Time: 0640 (00:40)
RDL 45x10, 135x5, 225x4, belt: 315x3, 405 3x6 superset w/P-grip Chin-up 7min 10,10,10,10 (40+5) @1.5min b/t movements
Dips (regular) 70x15,12,8, BWx12 @1min
High Cable Fly(1.5-rep) 42.5x10, 40x 2xMyo-10 @1min
Lying cable Face-pull 65x16,16,16 @1min
Notes: had burritos last night; extra sodium
Saturday, 27-Jan 2024
Time: 0650 (00:45)
Easy run/hills: 3.1mi 00:33:45
Cooldown walk: 00:10:40
Max pace: 00:08:33
Climb: 320’ / Descent: 400’
Monday, 29-Jan 2024
Weighout: 209.3lbs, Time: 0610 (01:04)
LBSQ 45x5p/5, 135x5, 225x4, belt: 315, 405x1, 495,515,535x1 @9.5, 465x3 @8.5,8,8.5,8 @2.5-3min
30* DB Bench 50x14, 1.5-Rep: 70x10,8,5+2,4+2 @90sec
15* DB Fly (1.5-Rep) 40x11, 2xMyo-11 @1min
60* DB OHTE (1.5-Rep) 50x12,11,8+2 @1min
Cardio: Race Pace Run
Warmup: 5,6,7,8mph x30sec
9mph x0.25mi
Cooldown: 5mph, walk 3mph x5min
Tuesday, 30-Jan 2024
Weighout: 209.1lbs, Time: 0545 (00:50:00)
Seated Cable Row (WG) 50x10, 70x10, 90x10,10,10 @1.5min
2-Arm High Cable Rear Delt 25x16,16,16 @1min
1-Arm DB Row 110x16/16 @1min
1-Arm Preacher Curl machine 45x12, 55x10,10 @1min
Treadmill:
Warm up: 5mph x2min
9.7mph x0.25mi / 00:02:15 jog @ 5mph
Cool down
Jog: 5mph x5min,
Walk: 3-2.0mph x3min
Wednesday, 31-Jan 2024
Weighout: 210.4lbs, Time: 0855 (00:56)
RDL-Row-Upright Row-Press 45x10ea
DL 135x5, 225x4, 315x3, belt: 405,495,545,565,585x1@9, 605x1 @10, Paused: 495x2 @8.5,8.5,8 @2.5min
Knee-Over Toe Lunge 60/hand 2x15/side @60sec b/t sides
Standing DB Press 50x6, 60x12,12,10 @1.5-2min
Machine Side Raise (1.5-rep; slow eccentric) 125x10, 115x10, 105x8+2, 95x8+3 @60sec
Notes: pulled right hip/adductor
Thursday, 1-Feb 2024
Time: 0610 (00:34:00)
Easy distance run: 3.0mi (00:33:54)
Avg pace: 00:11:17
Max pace: 00:07:40
Hip discomfort
Friday, 2-Feb 2024
Weighout: 210.2lbs, Time: 1035 (00:59)
Squat 45x5p/5, 125x5, 225x4, belt 315x3, 405x2, 455p,475p,495px1@8.5, paused: 415x3 @7.5,8,7.5,7.5 @2-2.5min
RDL 135x5, 225x3, belt: 315x2, 415 3x4 @1.5-2mins
Dips (regular) 85x15,12,8+3, 45x8+4 @1.5min
Fly machine (1.5-rep) 110x13,9+3,8+3+2 @1min
Lying cable Face-pull 65x17,17,17 @1min
Saturday, 3-Feb 2024
Time: 0855 (01:00)
Dead hang x1min
DB Curl & OHTE 10lbx20 each arm
P-grip chin-up BWx7.5min: 8,8,8,6,5,4,4,4 (47) @45sec
Ab wheel: skip - hip flexor pain
45* Fat Gripz Curl: 25x15,12,7+3+2,5+3+2 @1min
Easy distance run 3.37mi 0:36:44
Avg Pace: 00:10:54
Max Pace: 0009:07
Max Alt 310’
Variation: 60’
38*F, party cloudy, no wind
Mileage increase: +12%
Avg pace increase: +3.4%
Monday, 5-Feb 2024
Weighout: 209.6lbs, Time: 11:40 (00:59:30)
LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495,515,535x1@8.5, 485x2 @8,8,8.5,8 @2-3min
CG Bench 135x10, 185x4, 225x3, 275x2, 265x6 @7,7.5,7.5 @2min
30*DB Bench 80x10, 90x9 1xMyo-6+3 @2min
Bottom Half 30*DB Fly 45x15, 1xMyo-10-5 @2min
Low Cable Side Raise 20x12, 2xMyo-9+3,6+2+2+2 @90sec
Tuesday, 6-Feb 2024
Weighout: 209.5lbs, Time: 11:50 (01:00)
Seated CS Machine Row 35,50,70x10, 90x12 1xMyo-9+3 @90sec
Pronated Grip Pull-down 140x13, 1xMyo-10+5 @90sec
P-Grip Pull-down 140x12, 1xMyo-12 @90sec
High Cable Rear Delt 25x20, 30x15, 1xMyo-11+4 @90sec
Preacher Curl Machine 80x15, 2xMyo-10+5,8+3+2+2 @90sec
Treadmill 00:25:15
Easy jog @5mph 24:00 = 2mi
Cooldown walk @90sec
Wednesday, 7-Feb 2024
Weighout: 208.6lbs, Time: 0630 (00:55)
LBPSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1 @8, 415x4 @7.5,8,8,8 @2-3min
Deadlift 315x1, 405x1, 495x1, 585,595,605x1, Paused: 495x3 @8,8,8.5 @2-3min
Seated DB Press 65x12 @8, 2xMyo-12,9+3 @2min
90* DB OHTE (standard reps) 50x13, 2xMyo-13,13 @1.5min
Machine Lateral (1.5-rep) 100x15, 2xMyo-10+5,8+4+3 @1.5min
Notes: right elbow = medial epicondylitis; right hip = hip flexor strain; ultrasound testing for inguinal hernia
Thursday, 8-Feb 2024
Weighout: 210lbs, Time: 0710 (00:40:30)
Indoor track - easy jog ≈5mph x00:40:30 (approx 3.35-3.4mi)
Notes: lots of sodium and carbs last night (spaghetti). Hip flexor hurts to sit up, caugh, and jog. Oddly it doesn’t mind me squatting or deadlifting. Waiting on an ultrasound appointment at Madigan MMC.
Friday, 9-Feb 2024
Weighout: 210lbs, Time: 0645 (00:51)
LBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1 @8, skip
RDL - skip
Dips BWx10, 45x5, Negative Only: 90x12,12,12,10+2 @2min
Lying Cable Facepull 65x18,18,18 @90sec
Bottom-Half Flat DB Fly 50x15,15, *better stretch: 45x10+5,10+5 @2min
Saturday, 10-Feb 2024
Time: 0635 (00:54)
Garage: Temp: 31*F
Pronated Pull-up 1x8, 90sec 1xMyo-6+2
P-Grip Pull-up 1x10, 90sec 1xMyo-7+3
Fat Gripz Incline DB Curl 25 3x12 @90sec
Easy Distance Run 3.03mi 00:33:27
Avg pace 00:11:01
Max pace 00:09:27
Monday, 13-Feb 2024
Weighout: 210lbs, Time: 15:40 (00:59:55)
HBSQ 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 435,455,475,455,435,x1 @1-2min
CG Bench 45x10, 135x10, 225x4, paused: 275x3, paused: 315x2, 265x8, @8.5,9,9 @2-3min
30*DB Bench 90x10, 2xMyo-7+2,6+2 @2-2.5min
Cable Side Raise 20x12, 15x13, 2xMyo-10+3,9+4 @1.5min
Tuesday, 13-Feb 2024
Weighout: 210.4lbs, Time: 1200 (01:10)
Seated CS Machine Row 50,70x12, 95x15 1xMyo-11+4 @120sec
Pronated Grip Pull-down 140x15, 1xMyo-10+5 @120sec
P-Grip Pull-down 140x12, 1xMyo-8+5 @120sec
1-Arm High Cable Rear Delt 30x13, 2xMyo-13 @90sec
Cable Pullover 57.5x12, 1xMyo @2min
Preacher Curl Machine 80x16, 2xMyo-16,8+4+2*2 @120sec
Treadmill 00:28:30
Easy jog @5mph 27:30 = 2.3mi
Cooldown walk @60sec
Wednesday, 14-Feb 2024
Weighout: ???lbs, Time: 1635 (00:38)
Garage
Standing DB OHP 25x10, 45x8, 65x8, Seated 65*: 65x15, 90*: 65x10,9 @ 2min
DB Upright Row 45x15,15 @2min
Bottom Half 30* DB Fly 45x20, 1.5-Rep: x10, 2xMyo-10 @ 2min
Standing OH DB TE 50x30,30,24 @ 1.5min
Thursday, 15-Feb 2024
Time: 0700
Easy jog: 1mile
Air squats and push-ups ≈150 each
Friday, 16-Feb 2024
Time: 0920 (01:11)
Prone/Incline DB Row Fat Gripz: 35x12, 45x10, 55x8, 65x6, normal grip: 80x15, 1xMyo-15 @2min
Dips BWx3, 45x3, 75x3, 95x3, Negatives: 115x15,12+3,10+5 @2min
Prone grip Pull-up BWx10, 1xMyo-10, Neutral grip Pull-up BW 1xMyo-10 @120-sec
Flat DB Fly 1.5-Rep 50x12, 2xMyo-12, 6+3+3+2 @2min
30* Prone Rear Lateral 25x18, 2xMyo-18,18 @1.5min
45* DB Curl 25x20, 2xMyo-20,12+4+3 @2min
Monday, 19-Feb 2024
Weighout: 208.6lbs, Time: 1248 (01:02)
Leg Ext 20/side x20, 40x15, 60x10, 80x8, 100x6, 1.5-Rep 60x15, 2xMyo-15 @2min
Prone Grip Pull-down 85x10, 120x8, 160x6, 200x4, 1.5-Rep 120x15, 1xMyo 8+4+3 @2min
1.5-Rep Seated P-Grip Row 70x10,10 @2min
1.5-Rep Cable Rear Lateral 25x15,14,10+5 @2min
1-Leg Curl 30x10, 50x8, 70x6, 90x4, 1.5-Rep 60x10,10 @2min
1.5-Rep Preacher Machine Curl 65x16,16 @2min
45* DB Curl 20x20,20 @2min
Tuesday, 20-Feb 2024
Weighout: 206.3lbs, Time: 12:40 (00:45)
Treadmill: 3.5mi 00:40:20
5mph x5min
5.3mph x10min
5.5mph x10min
5.3mph x10min
5-4.8-4.6-4.4-4.2mph x1min each
Walk 3mph - 2.5mph x5min
Wednesday, 21-Feb 2024
Weighout: 206.3lbs, Time: 0620 (00:46)
CG Bench 45x10, 135x5, 225x5, 275x3, 295x2 @9, 275x6 @7.5,8.5*,8 @2.5min
30* DB Press 65x5, 80x5, 90x12@9, 12@10 @2min
1.5-Rep 30* DB Fly 45x12,12 @2min
Mid-Cable Side Raise 20x12,12 @2min
Rope Press-down 50x20,18 @2min
1.5-Rep Machine Side Raise 110x12,12 @2min
Notes: I hit the rack on rep 5, during set two.
Friday, 23-Feb 2024
Weighout: 206.3lbs, Time: 1145 (00:48)
Leg Ext 30x20, 50x15, 70x12, 90x10, 1.5-Rep 65x12, 2xMyo-12,12 @2min
Back Ext BWx15, 45x15, 70x15 @2min
CS Prone grip row 45/side x10, 1.5-rep 90/side x10 ,1xMyo-7+3 @2min
Neutral Grip Pull-down 1.5-Rep: 120x12, 1xMyo-9+5 @2min
Lying Cable Face-Pull 57.5x15, 2xMyo-15 @1.5min
Standing Alt. DB Curl 60x6/6, 4+2 @2min
45* DB Curl 25x20, 1xMyo- @2min
Saturday, 24-Feb 2024
Time: 0855 (00:57), Garage
45* DB Press 25x15, 45x12, 65x10, 85x8, 100x6, 1.5-Rep: 65x11, 1xMyo-7+3 @2min
1.5-Rep Flat DB Fly 50x13, 1xMyo-9+5 @2min
65* DB Upright Row 50x12,12 @2min
65* DB Side Raise 25x20,20 @2min
Negative Dip 115x17, 2xMyo-10+6,10+6 @2min
Standing OH DBTE 70x20,20 @2min
Sunday, 25-Feb 2024
Time: 1615
Easy Distance Run 45min; 4.64mi
Max pace: 00:05:55 / Avg: 00:09:44
Elevation: 330’; 20’ up / 80’ down
Monday, 26-Feb 2024
Weighout: 205.4lbs, Time: 1525 (01:05)
Leg Ext 20/side x35x20, 55x15, 75x10, 95x8, 115x6, 1.5-Rep 65x15, 2xMyo-15 @2min
1-Leg Curl 35x10, 55x8, 75x6, 95x4, 60x15/15, 15/15 @1.5min
Prone Grip Pull-down 72.5x12, 140x10, 180x8, 200x6, 1.5-Rep 130x15, 1xMyo-8+4+3 @2min
1.5-Rep Seated P-Grip Row 70x12,12 @2min
1.5-Rep Cable Rear Lateral 27.5x15, 2xMyo @2min
1.5-Rep Preacher Machine Curl 70x15, 1xMyo-10+3+2 @2min
45* DB Curl 25x12, 1xMyo- @2min
Tuesday, 27-Feb 2024
Weighout: 205.4lbs, Time: 1535 (00:39)
CG Bench 45x10, 135x5, 225x5, 275x3, 295x2 @9, 275x6 @9,8.5,8.5 @2.5min
30* DB Press 80x5, 95x10,10 @2min
1.5-Rep 30* DB Fly 45x13,9+4 @2min
1.5-Rep Machine Side Raise 110x13, a xMyo @2min
Rope Press-down 57.5x20, 65x15 @2min
Wednesday, 27-Feb 2024
Weighout: 206.3lbs, Time: 12:40 (00:45)
Easy jog: 3.5-4.0mi
Friday, 1-Mar 2024
Weighout: 204.5lbs, Time: 715 (00:55)
Leg Ext 35x20, 55x15, 75x12, 95x10, 115x8, 1.5-Rep 70x15, 2xMyo-15 @2min
CS Prone grip row 45/side x15, 90/side x15, 1xMyo @2min
Neutral Grip Pull-down 1.5-Rep: 120x13, 1xMyo-9+4 @2min
Lying Cable Face-Pull 65x15, 2xMyo-15 @1.5min
Back Ext 90x15,15 @2min
Standing Alt. DB Curl 55x9, 1xMyo-5+3 @2min
45* DB Curl 30x13, 1xMyo-8+3+2 @2min
Saturday, 2-Mar 2024
Time: 0955 (00:57), Garage
45* DB Press 45x15, 65x12, 85x9, 100x7, 1.5-Rep: 65x12, 1xMyo-8+3+2 @2min
65* 1.5-Rep DB Press 55x9, 1xMyo-9 @2min
1.5-Rep Dip 85x6, 70x8, 1xMyo-6+2 @2min
65* DB Upright Row 50x15,15 @2min
1.5-Rep Flat DB Fly 50x15, 1xMyo-10+4 @2min
65* DB Side Raise 30x20,20 @2min
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04-22-2024, 04:42 PM
#1209
Tuesday, 12-Mar 2024
Weighout: 206.2lbs, Time: 1550 (00:23:30)
Warmup:
- Assault Bike ≈45RPM x5min
Round 1:
- Burpee/Clap Push-up superset w/ Dead-Hang Pull-up x1/21
- Active Rest: Assault Bike ≈45RPM x3min
Round 2:
- Burpee/Clap Push-up superset w/ Dead-Hang Pull-up x1/15
- Active Rest: Assault Bike ≈45RPM x3min
Round 3:
- Burpee/Clap Push-up superset w/ Dead-Hang Pull-up x1/9
Cool-down:
- Assault Bike ≈45RPM x5min
Notes: too easy; add time, reps, or weight vest next session.
Wednesday, 13-Mar 2024
Weighout: 205.8lbs, Time: 1624 (00:54)
Paused Bench 45x10, 135x5, 225x4, 275x3, T&G 315x3 @8.5,8, @2.5-3min
CG Bench 285x6 @9,8.5,9 @2-2.5min
30* DB Press 95x14, 1xMyo-7+2+1 @2min
Bottom-Half 30* DB Fly 55x15+5
1-Arm Mid-Cable Side Raise 25x15,15 @2min
Machine Side Raise 125x14, 1xMyo-10+4 @2min
Triceps rope extension 72.5# x20, 80x15,9+6 @2min
Thursday, 14-Mar 2024
Weighout: 205.6lbs, Time: 1155 (00:25:10)
Warmup:
- Assault Bike (7/2) ≈50RPM x5min
Round 1:
- Burpee/Clap Push-up superset w/ Dead-Hang Pull-up x2/21
- Active Rest: Assault Bike (7/2) ≈50RPM x3.5min
Round 2:
- Burpee/Clap Push-up superset w/ Dead-Hang Pull-up x2/15
- Active Rest: Assault Bike (7/2) ≈50RPM x3.5min
Round 3:
- Burpee/Clap Push-up superset w/ Dead-Hang Pull-up x2/9
Cool-down:
- Assault Bike (7/2) ≈50RPM x5.5min
Notes: too easy; add weight vest next session.
Friday, 15-Mar 2024
Weighout: 206.4lbs, Time: 0925 (01:03)
Leg Ext 60x15, 80x12, 100x10, 120x8, 140x8, 120x15, 1xMyo-15, 100x20 @2min
Plate 1-Leg Curl 35,55x5, 75x12/12, 1xMyo-8+4 @2min
P-Grip Pull-down (2) 160x5, 200x5, 240x5, 147.5x15, 1xMyo-10+5 @2min
N-grip cable Row 90x10,10 @2min
Lying cable Facepull 77.5x15, 2xMyo-15 @120sec
1-Arm Beiysian Curl 47.5x6/6 35x15/15, 1xMyo-10+3+2 @1.5min
1-Arm DB Preacher Curl 30x12/12, 1xMyo-9+3,9+3 @1.5min
Saturday, 16-Mar 2024
Time: 0825 (01:05), Garage
45* DB Press 35x15, 55x12, 75x9, 95x10, 1.5-Rep: 75x9, 1xMyo-6+3 @2min
65* DB OHP 1.5Rep: 55x10, Myo7+3 @2min
1.5Rep Dip 65x9, 2xMyo-6+3,5+2+1 @2min
Bottom-Half Flat DB Fly 65x15,10+5 @2min
30* DB Side Lying Raise (front/back) 20x12/12,9+3 @90sec
65* DB Side Raise 35x15,10+5@2min
55* 1-Arm Tate Press 35x20, 40x15, 45x15, 50x14 @1.5min
Monday, 18-Mar 2024
Weighout: 206.2lbs, Time: 1615 (01:07)
Pin Leg Curl 50x10, 70x8, 90x15/15, 1xMyo-10+5 @1.5min
Leg Ext 60x15, 80x12, 100x9, 120x6, 140x10, 125x15, 1xMyo-15, 100x20 @2min
S-Grip Pull-down (2) 120x5, 160x5, 200x5, 240x4, 147.5x17, 1xMyo-11+6 @2min
N-grip cable Row 90x11,10 @2min
Machine High Curl 30,50,70,90x6, 70x12, 1xMyo-9+3 @2min
45* DB Curl 35x12, 1xMyo-12 @2min
1-arm Hi-Cable Rear Delt 30 2x20, 1xMyo-20 @90sec
Tuesday, 19-Mar 2024
Weighout: 206lbs, Time: 1000 (00:24:00)
Warmup:
- Assault Bike (7/2) ≈50RPM x5min
Round 1:
- Burpee/Push-up superset w/ Dead-Hang Chin-up 15x 2-reps each
- Active Rest: Assault Bike (7/2) ≈50RPM x3.5min
Round 2:
- Burpee/Push-up superset w/ Dead-Hang Chin-up 9x 2-reps each
- Active Rest: Assault Bike (7/2) ≈50RPM x3.5min
Round 3:
- Burpee/Push-up superset w/ Dead-Hang Chin-up 6x 2-reps each
Cool-down:
- Assault Bike (7/2) ≈50RPM x5min
Notes: switched to chin-ups to limit range of motion in my right elbow - attempting to offload the ulnar tendon (recover ulnar epicondylitis).
Wednesday, 20-Mar 2024
Weighout: lbs, Time: 1140 (00:57)
Slow/Paused Machine Fly 70x15, 90x12, 110x9, 130x6, 150x3, 170x12 @9, x10@9 @2min
CG Bench 45x10, 135x5, 185x4, 225x3, 275x2, 295x1, 275x7 @9,9,9 @2-2.5min
Slow/Paused 30* DB Press 80x10, 1xMyo-7+2 @2min
Slow/Paused Bottom-Half 30* DB Fly 50x10,10 @2min
1-Arm Mid-Cable Side Raise 25x16,12+3 @2min
Lying Cable Side Raise (3) 20x15, 2xMyo-1 @2min
Triceps rope extension (3; Myo60) 60# @10-sec
Thursday, 21-Mar 2024
Weighout: lbs, Time: 1235 (00:27:00)
Warmup:
- Row Erg (10) x5min
Round 1:
- X1 Burpee/x1 Clap Push-up + x1 Plyo-Push-up superset w/ Dead-Hang Chin-up x21
- Active Rest: Row Erg (10) x3.5min
Round 2:
- X1 Burpee/x1 Clap Push-up + x1 Plyo-Push-up superset w/ Dead-Hang Chin-up x15
- Active Rest: Row Erg (10) x3.5min
Round 3:
- X1 Burpee/x1 Clap Push-up + x1 Plyo-Push-up superset w/ Dead-Hang Chin-up x9
Cool-down:
- Row Erg (10) x5.25min
Friday, 22-Mar 2024
Weighout: lbs, Time: 0715 (01:02)
Pin Leg Curl 55x10, 75x8, 95x12/12, 1xMyo-9+3 @1.5min
Leg Ext 70x15, 90x12, 110x9, 130x6, 150x6, 125x15,15, 100x20 @2min
N-Grip Pull-down (2) 160x5, 200x5, 240x4, 160x15,15 @2min
P-grip cable Row 90x8,8 @2min
Lying cable Facepull 80x12,12,22 @120sec
1-Arm Beiysian Curl 50x5/5, 40x12/12, 12/12 @1.5min
1-Arm DB Preacher Curl 30x13/13, 13/13, 9+4/13 @1.5min
Saturday, 23-March 2024
Time: 0915 (00:59)
3-Rounds @90sec:
Long Stretch/pause Flat DB Fly 35x15, 45x15 @7,7,7 @2min
Wrist curl 10lbs 3x15/15
3-Rounds @90sec:
Long Stretch/pause 45* DB Bench 65x12 @8,8,8 @2min
Supination 8lbs 3x15/15
3-Rounds @90sec:
45* Prone Front Raise 35x12
27lbs Vest Negative dips x20 + deficit push-up x10
30* DB Side Lying Raise (front/back) 20 3x10/10 @90sec
65* DB Side Raise 35x16,16 @2min
Monday, 25-Mar 2024
Weighout: 207.3lbs, Time: 1230 (01:03)
Plate Leg Curl 25x15, 40x12, 55x9, 70x6, 85x3, 65x10/10 @9, 60 2x12/12 @9 @1.5min
Hack Squat 0x10, 90x10, 180 2x15 @6? @2min
Plate Leg Ext 70 3x15 @9 @2min
S-Grip Pull-down (2) 170x5, 200x5, 230x6, 147.5x18, 1xMyo-10+5+3 @2min
N-grip cable Row 90x10 @9,9 @2min
Eye-Level Cable Rear Delt 30 2x20, 1xMyo-15+5 @120sec
Machine High Curl 95x6, 75x12,12 @2min
45* DB Curl 35x12, 1xMyo-8+4 @2min
Tuesday, 26-Mar 2024
Weighout: 207.8lbs, Time: 1330 (00:25:45)
Warmup:
- Assault Bike (7/2) ≈55RPM x5min
Round 1:
- Burpee/Clap Push-up superset w/ Dead-Hang Pull-up x2/21
- Active Rest: Assault Bike (7/2) ≈50RPM x3.5min
Round 2:
- Burpee/Clap Push-up superset w/ Dead-Hang Pull-up x2/15
- Active Rest: Assault Bike (7/2) ≈50RPM x3.5min
Round 3:
- Burpee/Clap Push-up superset w/ Dead-Hang Pull-up x2/9
Cool-down:
- Assault Bike (7/2) ≈50RPM x5min
Notes: Doc said I don’t have a hernia; just a strained groin/hip flexor.
Wednesday, 27-Mar 2024
Weighout: 209.2lbs, Time: 1250 (01:09)
High Cable Fly 20x15, 30x12, 40x9, 35 3x12 @2min
Slow/Paused 30* DB Press 80x12 @7,8,9 @2min
Paused CG Bench 45x5, 135x5, 185x4, 225x3, 275x2, 295x1, 305x1, 315x1 @9, Touch & Go: 275x6 @8.5,9,10 @2-2.5min
1-Arm Mid-Cable Side Raise 25x15/15, 2-Arm 20x10+5,10+3 @1.5-2min
Lying Cable Side Raise (3) 27.5x15, 2xMyo-10+4,10+3 @2min
Triceps press down (3; Myo-65) 60x20, 70x20, 85x15,15 @60-sec
Thursday, 28-Mar 2024
Time: 0604 (00:42)
Dead hang (pronated) x60sec
Wrist curl 10 3x10 each
Wrist rotation 10 3x10 each
Spin bike x5min
+27 vest:
X15 rounds air squat x3, dip x2, N-grip pull-up x1, 3.5min active rest (spin bike)
X12 rounds air squat x3, dip x2, N-grip pull-up x1, 3.5min active rest (spin bike)
X9 rounds air squat x3, dip x2, N-grip pull-up x1,
5min cool down (spin bike)
Friday, 29-Mar 2024
Weighout: 209.4lbs, Time: 0710 (01:14)
Warmup: hips ankles
HB Paused Squat 45x5, 135x5, 225x4, belt 315x3, 405x2, T&G 455x1, 405x2 @8.5,8.5,9 @2-3min
Paused: 385x2 @9,9 @2min
Barbell row 225x10 @7,7,7 @2min
RDL 315,365,385x5 @2min
Lying cable Facepull 80 3x15 @120sec
2-Arm Beiysian Curl 50x5,5, 40x10, 37.5x7+2,6+2+2 @2min
Saturday, 30-Mar 2024
Time: 1055 (00:58)
Slow/Paused 45* DB Bench 35x15, 55x12, 75x9, 95x6, 75x10 @8.5,9,9.5 @2min
Long Stretch/pause 30* DB Fly 50x12 @7.5,8,8 @2min
3-Rounds @90sec:
45* Prone Front Raise 35x13
27lbs Vest dips x15 + deficit push-up x12,12,8
30* DB Side Lying Raise (front/back) 20 3x12/12 @90sec
65* DB Side Raise 35x12+5,10+3+2 @2min
Monday, 1-April 2024
Weighout: 208.8lbs, Time: 1240 (00:58)
High Cable Fly 20x15, 30x12, 42.5x9, 35 3x15 @2min
Slow/Paused 30* DB Press 80x10 @8,8,8 @2min
Paused CG Bench 45x5, 135,225,275,315x1 @8, Touch & Go: 275x67 @8.5,9.5, x6@9.5 @2-2.5min
1-Arm Mid-Cable Side Raise 20x20/20, @2min, 2-Arm: 25x10,6+2 @1.5min
Lying Cable Side Raise (3) 32.5x12,12,12 @2min
Triceps press down (3) 85x15,15,15 @120-sec
Tuesday, 2-April 2024
Weighout: 210.8lbs, Time: 1650 (00:58)
Notes: pulled right adductor Monday morning, while tying my boots…
2-Ct HB Paused Squat 45x5@10sec, 135x5, 225x4, belt: 315,275,225x3 @2-3min
Barbell Row 225 3x11 @2min
RDL 225x1, 315x1, 365,385,405x5 @2min
1-Arm Eye-Level Cable Rear Delt 30x15/15, 2xMyo-10+4,10+4 @90sec
Bayesian Curl 42.5x12, 2xMyo-8+4,7+3+1 @2min
1-Arm Wrist curl 10lbs 3x16/16 no rest, 1-Arm supination 10lbs 3x16/16 no rest
Wednesday, 3-Apr 2024
Weighout: 208.7lbs, Time: 1155 (00:47)
30* DB Fly (slow/pause) 35x15, 45x12, 55x12 @7,7.5,8.5 @2min
45* DB Bench 75x11 @8.5,9.5, 9+2 @2min
3-Rounds @120sec:
45* Prone Front Raise 35x14,14,14
BW dips x20,20,15+5
18” Decline push-up x10,10,9
30* DB Side Lying Raise (front/back) 20 2x13/13 @90sec
Machine Side Raise 110x15,15,15 @2min
Seated cable Facepull (3) 27.5x30
Thursday, 4-April 2024
Weighout: 208lbs, Time: 0615 (01:00)
HB Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 425x1@8, 365x4 @7,7,7,7 @2min
RDL 315,365x1, 405x5 @7,7,7.5 @2min
45lb Dead Hang Chin-up x8 @8,9,9.5 @2min
45* DB Curl 30x12,12, Myo-7+3+2 @2min
D-Handle Lying Cable Face-pull 80x12,12,9+3 @2min
Monday, 8-April 2024
Weighout: 212.4lbs, Time: 1300 (01:04)
Heavy HB Squat (4x1) 45x5p/5, 135x3, 225x3, belt: 315x1, 405x1 @7, 435@7.5-8, 455@9 (E1RM = 475; 92.2% = 438): 435x1 @8,8.5 @2-2.5min
Medium HB Squat 410x2 @8,8,8 @2.5-3min
Barbell Row 225 3x12,12,10+2 @2-3min
RDL 405x6,6,6 @2-2.5min
Throat-Level Cable Rear Delt 30x20, 32.5x20,13+7 @120sec
Bayesian Curl 42.5x13, 2xMyo-8+5,5+3+2 @2min
Tuesday, 9-April 2024
Weighout: 210lbs, Time: 0715
Assault bike @52rpm x5min
Prone grip Deadhang 1min
1-Arm Wrist curl 10lbs 3x17/17 no rest, 1-Arm supination 10lbs 3x17/17 no rest
7min weighted chin-up 45lbs x30 @30sec
Row Erg @10 00:02:22min/500m x10min 2,135m
Height: 5”10.5”
Weight: 211.5lbs
1-min Push-ups: 70 @48sec
Notes: I am on a profile and cannot do the run or sit-up component of my fitness assessment. Technically not supposed to do pushups either.
Wednesday, 10-April 2024
Weighout 211.5lbs, Time: 1215 (01:07)
15* BB Bench 45x10, 135x8, 185x6, 225x4, 275x2 @8.5, -20%: paused 225x8 @7,8.5,9.5,10 @2-3min
30* DB Bench 85x8 @8.5, 80x9 @8.5, 75x9@9 @2-2.5min
30* DB Fly 50x12,12,12 @2min
Mid-Cable Side Raise 25x10, 20x15,10+4,9+4@2min
Lean Away mid-Cable Side Raise 15 3x12/12, @1.5min
Triceps press down (3) 85x16,16,16,16 @120-sec
Thursday, 11-April 2024
Weighout: 211lbs, Time: 1320 (00:58)
Heavy HB Squat (4x1) 45x5p/5, 135x3, 225x3, belt: 315x1, 405x1 @7, 420x1@7, 440x1@7.5, 460x1@8.5 - 939.% (E1RM = 490; 87% ≈ 425): paused 425x2 @9.5, ≈83%: 405x2 @7.5,8 @2-2.5min
Tempo 3-0-3: 315x6 @6,6.5 @2-3min
Deadlift 405,455,495,545x1 @8.5 (E1RM = 592, 80% ≈ 475) Paused Deadlift 475x2 @6.5,6.5,7 @2min
D-Handle Lying Cable Face-pull 80x20, 85x15,15 @2min
Friday, 12-April 2024
Weighout: 210lbs, Time: 0730 (01:03)
Dead hang x1min
Wrist curl 10 3x17/17, supination 3x17/17
Weighted dead hang pull-up bwx3, 25x1, 45x1, 70x1; dead hang chin-up 45lbs x7min x33
Seated Wide Grip Hi-Cable Row 90x10 @9,8.5,8.5,9 @2min
45* DB Curl 30x15, 10+5, 8+4+3 @2min
Zottman curl 35x8, 30x10 @2min
Assault bike avg 49rpm x20min
Saturday, 13-April 2024
Garage, Time: 0845 (01:06)
45* DB Bench 35x15, 50x12, 65x9, 80x6, 95x3, 75x12 @7.5,8,9.5,9.5 @2min
45* DB Fly (slow/pause) 55x15,15,15 @2min
3-Rounds @90sec:
65* Prone Side Raise 35 x15,12,12
27lb Vest Dips x15,12,12
27lb Vest Deficit Push-up x10,10,8
30* DB Side Lying Raise (front/back) 20 2x13/13, 2x10/10 @90sec
15* Lying Triceps Extension 35x20,20,15 @2min
Monday, 15-April 2024
Weighout: 211.7lbs, Time: 1215 (01:05)
Heavy HB Squat (4x1) 45x5p/5, 135x3, 225x3, belt: 315x1, 405x1 @7, 435x1 @7, 460x1 @8 (E1RM = 500): 435x2 @8,8,8 @2.5min
Medium HB Squat 410x3 @7,7,7 @2.5min
Barbell Row 230 3x12,12,12 @2.5-3min
RDL 415x4,4,4 @2.5min
Throat-Level Cable Rear Delt 32.5 3x20 @120sec
Bayesian Curl 42.5x12, 9+3, 6+3, 35x8+4 @2min
Tuesday, 16-Apr 2024
Weighout: 211.9lbs, Time: 1350 (00:48)
Dead hang (pronated) x60sec
Wrist curl 10 3x20 each
Wrist rotation 10 3x20 each
Assault bike x5min avg52bpm
X21 50lb KB Swing x3, Clap Push-up/burpee x2, dead-hang Prone-grip chest-to-bar pull-up x1, 4min active rest (assault bike)
X15 80lb KB Swing x3, Clap Push-up/burpee x2, dead-hang Prone-grip chest-to-bar pull-up x1, 4min active rest (assault bike)
X9 80lb KB Swing x3, Clap Push-up/burpee x2, dead-hang Prone-grip chest-to-bar pull-up x1, 5min active rest (assault bike)
Wednesday, 17-April 2024
Weighout 212.5lbs, Time: 1245 (01:05)
Paused 15* BB Bench 45x10, 135x5, 185x4, 225x3, 275x1 @8, -20%: 225x9 @9,9.5, x8@9.5, +1lb: 226x7+2 @9/9.5 @2-3min
30* DB Bench 80x10 @8,8.5,9.5 @2.5min
30* DB Fly 50 3x13 @2min
Mid-Cable Side Raise 22.5x15,15, 12+2,11+4 @2min
Triceps press down (3) 85 3x18, 13+5 @120-sec
Machine Side Raise 115 3x20, 120x17+3,13+5+2 @2min
Thursday, 18-April 2024
Weighout: 212bs, Time: 1210 (01:00)
Heavy HB Squat (4x1) 45x5p/5, 135x3, 225x3, belt: 315x1, 405x1, 425x1, 445x1, 465x1@8/8.5 - 93.9% (E1RM = 490; 87% ≈ 425): paused 455x1@9, 405x3 @7.5,8,8 @2-2.5min
Tempo 3-0-3: 315x6,6 @2-3min
Deadlift 405,455,495,545x1, 585x1 @8/8.5 (E1RM = 592, 80% ≈ 475) Paused Deadlift 475x3 @7,7, @2min
D-Handle Lying Cable Face-pull 85x16,16,16 @2min
Friday, 19-April 2024
Weighout: 211.1lbs, Time: 0730 (01:18)
Dead hang x1min
Assault bike avg 53rpm x5min
Weighted dead hang pull-up bwx3, 25x1, 45x1, 70x1, 90x1; dead hang chin-up 45lbs x7min x34
Seated Wide Grip Hi-Cable Row 90x11 @8,8.5,9,9 @2min
45* DB Curl 30x15,10+5,9+4+3 @2min
Zottman curl 30x10,10 @2min
Wrist curl 15 3x15, supination 3x15 @1min
Assault bike avg 53rpm x20min
Saturday, 20-April 2024
Garage, Time: 0955 (01:06)
45* DB Bench 35x15, 50x12, 65x9, 80x6, 95x3, 80x10 @8,8,9,10 @2min
45* DB Fly (slow/pause) 60x3x12 @2min
3-Rounds @90sec:
65* Prone Side Raise 35 x14,14,14
27lb Vest Dips x14,12,12
27lb Vest Deficit Push-up x10,8,8
15* DB Side Lying Raise 20 x20/20, 15/15, 15/15, 15/15 @90sec
15* Lying Triceps Extension 40x20,15,14 @2min
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06-20-2024, 11:24 AM
#1210
Monday, 22-April 2024
Weighout: 214.3lbs, Time: 1215 (01:00)
Heavy HB Squat (4x1) 45x5p/5, 135x3, 225x3, belt: 315x1, 405x1 @7, 435x1 @7, 455x1 @8, 475x1 @9 (E1RM = 505): 435x3 @8,8.5,9, @2.5-3min
Medium HB Squat 405x3 @8,7.5,7.5 @2.5min
Barbell Row 235 3x12 @2.5-3min
RDL 415x5,5,5 @2.5min
Tuesday, 23-Apr 2024
Weighout: 212.5lbs, Time: 1220 (01:10)
Dead hang x1min
D-Handle Lying Cable Face-pull 85x17,17,17 @2min
Throat-Level 1-Arm Cable Rear Delt 25 17,17,17 @90sec
45* DB Curl 30x16,16,10+6 @2min
Zottman curl 30x10,10,10 @2min
Wrist curl 15 3x17, supination 3x17 @1min
Row Erg @10:
2min warmup: 00:02:45-50/500m
Swedish 4x4 (4 Rounds):
4min: 00:021:55-00:02:10/500m; active rest x2min: 00:02:45-50/500m
Wednesday, 24-April 2024
Weighout 213.1lbs, Time: 1205 (01:08)
Paused 15* BB Bench 45x10, 135x5, 185x4, 225x3, 275x1 @8, -20%: 225x9 @8.5,9.5,9.5, 225x7+2 @2.5-3min
30* DB Bench 80x11 @8, 10@9.5, 75x9+3 @2-2.5min
30* DB Fly 50 3x14 @2min
Mid-Cable Side Raise 20 4x15/15, @1.5min
Machine Side Raise 125x15,15,15,15 @1.5min
Triceps press down (3) 90x20,18, 100x12,12, @90-sec
Thursday, 25-April 2024
Weighout: 214.7lbs, Time: 1555 (00:51)
HB Squat 45x5p/5, 135x5, 225x3, belt: 315x3
Deadlift 315x1, 405x1,1, 315x1
7-min BW pull-up x49
1-arm Bayesian curl 35x12,12,10+2,9+3 @1.5min
1-Leg curl 70x15/15, 12+3 @1.5min
Leg Ext 45 4x15 @2min
Notes: right mid trap, left glute, and right hip hurt today. Squat and deadlift didn’t feel right. Just got the blood flowing.
Friday, 26-April 2024
Weighout: 212.2lbs, Time: 0710 - 0830
3mi easy jog
45* DB Bench 35x10, 50x8, 65x6, 80x4, 95x2, 80x11 @8,8.5,9.5, 9+2 @2min
65* Prone Side Raise 35 3x15 @30sec superset w/ 45* DB Fly (slow/pause) 60 3x13 @60sec
3-Rounds @90sec:
15* DB Side Lying Raise 20 x15/15, 12/12, 12/12, 12/12
BW Dips x15,15,15
Deficit Push-up x10,10,10 @60-90sec
Monday, 29-April 2024
Weighout: 214lbs, Time: 12:10 (01:10)
*Low Bar SQ 45x5p/5, 135x5, 225x3, belt: 315x2, 405x1, 495,515,535x1 @9 (E1RM=560; 83% = 465x2 @7.5,7.5,7,8** @2.5min
Paused Bench 45x5, 135x5, 225x4, 275x3, 315x2, 335,355x1 @8.5 (E1RM 380p), Paused: 325x3 @7.5,7.5/8,8 @2.5min
30* DB Bench,Paused 85x15, 90x10,7+2 @2min
15* Lying Side Raise 20x20/20, 18/18 @1min
High Overhead Triceps Extension 87.5x15 @8,8.5,9.5 @1.5min
Notes: 1: bar was very macaroni shaped; made low bar feel awkward. 2: last set I walked it out then lost my brace while I waited on a fart. Still under an 8.5 threshold.
Tuesday, 30-Apr 2024
Weighout: 212.8lbs, Time: 1625 (01:07)
RDL&Row 45x10/10, 135x5/5, 185x3/3
Row 235x10,9,9,9 superset w/Leg Raise x10,10,10 @1-1.5min b/t movements
Lying cable face pull 87.5 x3x15 superset w/cable crunch 87.5 3x12 @1.5min b/t rounds
1-Arm Bayesian curl 35x12/12,10+2,9+3 @90sec
Wrist curl 15 2x20 & Wrist flex 15 2x20 @1min
Supinate 15 2x20 @1min
Row Ergometer @10 x20min avg 00:02:29/500m
Wednesday, 1-May 2024
Weighout: 212.5lbs, Time: 1150 (01:17)
Low Bar Paused Squat (no sleeves) 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 455,485,495x1 @8.5, 425x2 @7.5,8,8.5, @2.5min
Clean & Strict Dead-Press 45x10, 135x5, wraps: 185x4, 205x3, 225x2 @9.5/10 (E1RM=238), 83% = 195x5 @8.5, x4@9.5, x3@9 @2.5min (avg 4x3 @ 8.5)
Deadlift (straps) 315,405,495, 545, 565, 585x1 @9; 495x4 @7.5,8,8 @2.5min
BB Upright Row 135x12,12,12 @1.5min
Friday, 3-May 2024
Weighout: 211.3lbs, Time: 0725 (lift: 01:10)
Group PT calisthenics x30min
Low Bar Squat 45x5, 135x5, 225x4, belt: 315x2, 405x2, 455,475,495x1 @8, 435x2 @6.5,6,6,6 @2min
RDL 415 3x6 @2min
Paused CG Bench 135x5, 185x4, 225x3, 275x2, belt&wraps: 315x1, Touch&Go: 295x4 @8,7.5,8.5 @2min
30* DB Fly 55x15 @7, 60x12 @7,7.5 @2min
Dips 90x12,12,10+2 @2min
Cable Side Raise 25x12,8+4,8+4 @1.5min
Saturday, 4-May 2024
Garage, Time: 0615 (00:40)
Prone Rear DB Lateral 3x15 @90sec
Dead-hang Prone-grip Pull-up 27lb vest x8,8, Neutral Grip: x10,8 @2-2.5min
45* Zottman Curl 30 3x10 @2min
Wrist curl 15 3x20 & Wrist flex 15 3x20 @1min
Supinate 15 3x20 @1min
Monday, 6-May 2024
Weighout: 213lbs, Time: 12:25 (01:18)
*Low Bar SQ 45x5p/5, 135x5, 225x3, belt: 315x2, 405x1, 495,525x1 @8, (E1RM=570; 83% = 470x3 @ 7.5,8.5, 465x3 @8.5,8 @2.5min
Paused Bench 135x5, 185x4, 225x3, 275x2, belt: 315,340,365x1 @9 (E1RM 380p), Paused: 325x3 @8,8,8.5/9,9.5 @2.5min
30* DB Bench,Paused 90x12,12,7+3 @2min
15* Lying Side Raise 20x20,20 @1min
High Overhead Triceps Extension 92.5x15,15,12 @1.5min
Tuesday, 7-May, 2024
Weighout: 212.8lbs, Time: 1215 (00:52)
RDL&Row 45x10/10, 135x5/5, 185x4/4, 225x3/3, 275x2/2
Row 235x12,12,10+2,8+4 superset w/Toe-to-Bar x12,12,8+2 @1.5min b/t movements
*Lying cable face pull 87.5 x15,9+3+3,15 superset w/cable crunch 87.5 3x13 @1.5min b/t rounds
2-Arm Bayesian curl 35x12,8+4,6+2+2+2 @120sec
Wrist curl 20 3x14 & Wrist flex 20 3x14 @1min
Supinate 20 3x10 @0.5-1min
Skip/no time: Row Ergometer @10 x20min avg 00:02:29/500m
Notes: my hands fatigue before my rear delts do.
Wednesday, 8-May 2024
Weighout: 211.7lbs, Time: 1305 (00:55)
Low Bar Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1 @8.5, Paused 425x3 @8,7.5,7.5,8 superset w/ Clean & Strict Dead-Press 45x10, 95x5, 135x4, 185x3, 205x2, 225x1 @8.5, (E1RM=240), 83% = 200x4 @9,9.5, x3 @8.5,9.5 @1-1.5min b/t movements
Deadlift (straps) 405,495, 545, 565, 585x1 @9; 515x3, @7,8,7.5 superset w/ BB Upright Row 140x12,9+3,8+4 @1-1.5min
Friday, 10-May 2024
Weighout: 211.7lbs, Time: 0725 (lift: 01:25)
Low Bar Squat 45x5p/5, 135x5, 225x4, belt: 315x3, 405x2, 495x1 @8, 445x3 @7,6.5,7,7.5 @2.5min
RDL 425 3x4 @2min
Triceps rope Pressdown 35 2x30
Paused CG Bench 135x5, 185x4, 225x3, 275x2, belt: 315x1, wraps: 295x5p @8,8.5,9.5,7.5 @2-2.5min
Dips 100x12,10+2,7+3+1 @2min
30* DB Fly 60x15 @7, x14 @9, x12@9 @1.5min
1-Arm Cable Side Raise 25x13,13,10*3 @1.5min
Saturday, 11-May 2024
Garage, Time: 0900 (00:40)
Prime hang 00:01:12
Prone Rear DB Lateral 15x15, 25x15, 35 3x17 @90-120sec
Dead-hang Prone-grip Pull-up 27lb vest x8,8, Neutral Grip: x9,9,8 @2-2.5min
45* Zottman Curl 30 3x12 @2min
Wrist curl 15 3x22 & Wrist flex 15 3x22 @1min
Supinate 15 3x22,21,20 @1min
Monday, 13-May 2024
Weighout: 211.3lbs, Time: 12:25 (01:20)
*Low Bar SQ 45x5p/5, 135x5, 225x3, belt: 315x2, 405x1, 495,525,545x1 @9/9.5, (E1RM=575; 83% = 475x3 @8,7.5,8.5,8 @2.5min
Paused Bench 135x5, 185x4, 225x3, 275x2, belt: 315x2, 345,375x1 @9/9.5 (E1RM 395p), Paused: 325x4 @9, 315x5@9,9.5/10, 305x5@10 @2.5-3min
30* DB Bench,Paused @9/9.5: 90x13,8,6+2 @2min
15* 1-arm Lying Side Raise 25x12,12,10 @1min
High Overhead Triceps Extension 95x15,15,12 @1.5min
Tuesday, 14-May, 2024
Weighout: 212.6lbs, Time: 1530 (00:55)
RDL&Row 45x10/10, 135x5/5, 185x4/4, 225x3/3, 275x2/2
Row 240x12,9+3,8+2+2 superset w/Toe-to-Bar x12,12,6+2 @1.5min b/t movements
*Lying cable face pull 92.5 3x12 superset w/cable crunch 92.5 3x12, @1.5min b/t rounds
1-Arm DB Row 120x8/8,8/8 @1.5min
45* DB Curl 40x12,6+4, 35x7+3 @120sec
Wrist curl 20 3x23 & Wrist flex 20 3x23.12-11,12-5 @1-1.5min
Supinate 20 2x20 @1.5min
Wednesday, 15-May 2024
Weighout: 210.1lbs, Time: 0515 (01:15)
Low Bar Squat 45x5p, 135x5, 225x4, belt: 315x3, 405x2, 495x1 @8, Paused 425x4 @8,8,8.5,8 superset w/ Clean & Strict Dead-Press 45x10, 135x5, 185x3, 205x2 @9.5, 225x1 @9.5, (E1RM=236), 83% = 196x4 @9,10, 195x3 @9, x2@9.5,9 @1-1.5min b/t movements
Deadlift (straps) 405,495,585x1 @8.5; 515x3, @7.5/8,8,8.5,8.5 superset w/ BB Upright Row 145x10,10,10 @1-1.5min
Friday, 17-May 2024
Weighout: 212.4lbs, Time: 0715 (01:23)
Low Bar Squat 45x5p/5, 135x4, 225x3, belt: 315x2, 405x1, 495x1 @8.5, 445x4 @7.5/8,7/7.5,7,7 @2.5min
RDL 425 3x5 @2min
Triceps Pressdown 35 2x30
CG Bench 135x5, 225x4, 275x3, belt & wraps: 315x1p, Paused: 295x6p @9, 291x6p @8.5,8.5, @2.5min
30* DB Fly 60 3x15 @2min
Dips 100x10,8,8 @2min
2-Arm Cable Side Raise 25x7, 20x10,10,10 @1.5min
Saturday, 18-May 2024
Garage, Time: 0910 (00:52)
Prone Rear DB Lateral 15x16, 25x16, 35 3x18 @90-120sec
(38) Dead-hang Prone- to Neutral- to Supine-grip Pull-up 30lbs x5-4-3, 5-3-2, 4-3-2, 4-2-1 @2-2.5min
45* Zottman Curl 30 3x13 @2min
Wrist curl 15 3x25 & Wrist flex 15 3x25 @1min
Supinate 15 3x25 @1min
Monday, 20-May 2024
Weighout: 211lbs, Time: 1525 (01:25)
Squat 45x5p, 135x4, 225x3, belt: 315x2, 405,515,535,545x1@9, 475x4 @8,8,8.5,9 @3min
Paused Bench 45x5, 135x4, 225x3, 275x2, 315,345,365,385x1 @9.5/10, 330x3 @8,8.5,8,8.5,9 @2min
CG Bench 275x8 @8,8.5, x7@9.5, x6@10 @2.5min
OH Triceps 70x15, 85x15, 90x12,12 @90sec
Standing DB Curl 45x12,9+3,6+3+3 @90sec
Tuesday, 21-May 2024
Weighout: 211.5lbs, Time: 1215 (01:11)
Lying Cable Facepull 55x15, 70x12, 77.5x15, 92.5 2x13 @90sec
Press 45x10, 95x5, 135x4, 185x3, 205x2, 225x1 @10, 195x3 @8,8,9,9,10 & BW-Pistol Squat 5x5/5 @2min
Deadlift: 315,405,495,545,565,585x1, 605x1@10, Paused: 515x3 @8.5,8,9,8.5 @2-3min
Upright Row 145x12,12,12 @90-120sec
Cable Side Raise 20# x13,13,9+4 @90sec
Wednesday, 22-May 2024
Weighout: 212.2lbs, Time: 1115 (01:00)
Barbell Row 45x10, 135x5, 185x4, belt: 225x3, 275x2, 245 4x8
& Side Bend 90 2x15/side
& Side Plank 2x30sec/side; 3min rounds
Weighted Dead-Hang Pull-up 25 x8,8,7,6
& Superman 2x20sec
& Front Plank 2x45sec; 2.5min rounds
1-Arm High Cable Rear Delt 30# 2x12, 2-arm 2x15
& Mason Twist 15lbs 2x20/side
& Palof Press/Hold 2x20sec/side; 2min rounds
45* Zottman Curl 30 x12,10,9+3
& 30* Leg Raise 2x10; 2min rounds
Thursday, 23-May 2024
Weighout: 211.4lbs, Time: 0915 (00:50)
Squat 45x5p, 135x4, 225x3, belt: 315x2, 405,495,515,535x1 @9.5, 485x1, 455x3 @7.5,7.5 @2min
Paused 30* DB Bench 55x10, 75x8, 95x12,9 @2min
Paused 30* DB Fly 60x12 RIR: 2-3,1-2 @90sec
15* Lying Side Raise 20 2x12/12 @60sec
Dip 100x12,12 @2min
Saturday, 25-May 2024
Sherwood, OR; Time: 0610 (21:40)
Light jog, hills: 1.74mi 00:21:40
Avg pace: 00:12:40
Max pace: 00:10:51
Up: 180’
Down: 220’
Tuesday, 28-May 2024
Weighout: 209.5lbs, Time: 1500 (01:00)
Squat 45x5p/5, 135,225,315x3, 405, 495, 515, 545, 565, 575x1@10
Touch & Go Bench 45x5, 135x3, 225x3, 275x2, 315, 345, 365, 385, 405x1 @10
Deadlift 315, 405, 495, 545, 585, 635, 655x1 @10
Thursday, 30-May 2024
Weighout: 209lbs, Time: 0610 (0:58)
Squat 45x5p/5, 135x5, 225x4, 315x3, 405x2, 495x1, 525x1 @9.5, -15% 445x3,3 @2-3min
Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x1, 365x1 @9.5, 315x3,3 @2-3min
Weighted dead-hang pull-up 50x8,8
Landmine Press 75x8/8
Fly Machine 160x15
Machine Side Raise 130x15
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