Andy Baker's 14-week KISS made complicated

[Adam Levine]

Workout 54 of 150 - Tuesday 4/30 - KISS Presses
Just 5x5 presses on Tuesday. I was done fast, so I took half a cardio boxing class.. I need to add conditioning, but no reason to overdo it and take a whole class.... Also, this 4-day a week plan means I'll get to 150 workouts 33%faster!

Workout Sequence:
- KISS Press: 45x5, 55x5, 65x3, 75x2, 85x1, 95x5x5
- 6 rounds cardio-boxing

Adam Levine on Instagram: “Workout 54 of 150 Just 5x5 presses on Tuesday. I was done fast, so I took half a cardio boxing class.. I need to add conditioning, but no…”

[Adam Levine]

Fix squat project week 1 - grip week.

I'd like to open this up to anybody who can see what's wrong here, qualified or not. My basic goal for this training cycle is to fix my squat so I can get stronger in the next cycle with a lower chance of injury. Each week I'm focusing on a different squat issue, because my squat sucks.

This week I'm trying to fix my squat grip so my elbows stop hurting. Three videos of lightweight squat practice on Instagram. I was really trying to concentrate on keeping the weight off my hands - pulling down on the bar instead of pushing.

Video #1 is the first set, empty bar. The first set always hurts my elbows the most, and my grip is wider. Horn stretches also hurt my elbows - not my shoulders. If there is an alternate stretch, I would probably consider using it.

Video #2 is a later warmup set, and probably my best. It's the first time I ever felt a stretch in my shoulders on squat - I always feel it in my elbows.

Video #3 is my last practice set - I did worse with my wrists here. Usually, they tend extend as I go through my set. This might be the source of the problem, but it doesn't explain why it happens on stretches and light sets.

Workout Sequence:
- Squat Practice: 45x5x2, 85x5, 125x3, 135x3x5
- 6 rounds cardio-boxing

Adam Levine on Instagram: “Fix squat project week 1 - grip week. I'd like to open this up to anybody who can see what's wrong here, qualified or not. My basic goal…”

[Adam Levine]

Week 19 - Beginning of tightness week

Notes:
- No longer logging every workout individually. Will log once a week with all workouts, diet and body stats, etc... If you want to see my individual workouts and video, follow me on instagram.
- Wrist week went well - I have a new protocol for approaching the bar and keeping weight off my hands in squat.
- Saw SSC Mia Inman Saturday (I visit her once a month), and she gave me a list of squat issues to work on for the next month, starting with abdominal tightness and using my belt.
- Changing chins program. Weighted one day and unweighted another isn't working - I'm stalled out. I'm going to start thououghly smoking them on Monday with 5x5 or more weighted chins, and doing a light day thursday, maybe two sets unweighted.
- Blood sugar is rising. I'm going to try reducing carbs on non-leg days (basically, on days where I'm not doing 5x5 squats or deadlifts)

Monday 4/29:
Weighted Chin:
- (185.8 + 19.25) = 205.05x1of3 (failed 2 reps)
- (185.8 + 17.5) = 203.3x5
KISS Squat: 45x5x2, 85x5, 125x3, 165x2, 172.5x5x5
Weighted Chin:
- (185.3 + 17.5) = 202.8x3,3,2
Hammer Curl
- 25x10x2, 25x10,9R8L

Tuesday, 5/1:
Press: 45x5, 55x5, 65x3, 75x2, 85x1, 95x5x5
6 rounds cardio-boxing

Wednesday 5/2:
Squat Practice: 45x5x2, 85x5, 125x3, 135x3x6
6 rounds cardio-boxing

Thursday 5/3:
Unweighted Chins: 184.6x6,7
Bench: 45x10, 70x5, 95x3, 115x2, 135x1, 150x5x5
Unweighted Chins: 184.0x5,5,3

Friday 5/4:
Squat Practice: 45x5x2, 85x5, 115x1x15 (singles to practice approaching, unracking, and racking bar)
Deadlift: 135x5, 155x5, 180x3, 205x2, 220x1, 245x5x5

Saturday:
- Saw SSC Mia Inman. Did a lot of squats at 155 and 135, but I didn't log everything.

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 181.0lb (Up 0.3 lb)
Neck: 15.75" (Unchanged)
Waist: 34.25" (Unchanged)
Body Fat (by Navy Calculator): 16.6% (Unchanged)
LBM (by Navy Calculator): 151lb (Unchanged)
Average morning/fasting blood sugar: 117 (Getting worse two weeks in a row...)
Total Weight Gain: 6.5lb
Total LBM Gain: 6lb

Diet Stats:
Average calories/day: 2,270
Average protein/day: 248g
Average carbs/day: 206g
Average fiber/day: 68g
Average fat/day: 58g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 1000mcg Chromium Picolinate per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
Adam Levine on Instagram: “Workout 53 of 150 Grip week pretest. My new program is more about improving squat technique than strength. If it works, I can focus on…”
Adam Levine on Instagram: “Workout 54 of 150 Just 5x5 presses on Tuesday. I was done fast, so I took half a cardio boxing class.. I need to add conditioning, but no…”
Adam Levine on Instagram: “Fix squat project week 1 - grip week. I'd like to open this up to anybody who can see what's wrong here, qualified or not. My basic goal…”
Adam Levine on Instagram: “Workout 55 of 150 Chins, 5x5 bench, and curls today. Lost steam on chins fast today. The first two sets we're great, but the last one…”
Adam Levine on Instagram: “Workout 56 of 150 Squat practice. I did a lot of lightweight singles, practicing a new way of approaching and racking the bar. I still…”
https://www.instagram.com/p/BxD9Ym7g...on_share_sheet

[Adam Levine]

Week 20 - Working on knees and tightness

Notes:
- Wrist week appears to be a success - did 5x5 squats with little to no elbow discomfort.
- Missed my usual workout time Friday. I managed to get my training in, but didn't get squat practice.
- This week's squat project: Knees.
- Altered plan for chins because they appear to be stalled. Doing 5x5 or more independent sets Monday, and a few unweighted Thursday.

Monday 5/6:
Weighted Chin: (186.2 + 7.5) = 193.7x5,5,4 (failed last rep)
KISS Squat: 45x5x2, 85x5, 125x3, 165x2, 180x5x5
Weighted Chin: (186.2 + 7.5) = 193.7x5x2
Hammer Curl: 30x5, 25x10, 25x9 (failed last rep on both arms)

Tuesday, 5/1:
Press: 45x5, 55x5, 70x3, 80x2, 95x1, 97.5x5x5
Conditioning: 6 rounds cardio-boxing

Wednesday 5/2:
Squat Practice/Pin Squats: 45x5x2, 85x5, 125x3, 135x3x6
Conditioning: 6 rounds cardio-boxing (cheated one round)

Thursday 5/3:
Unweighted Chins: 183.8x7x2
Bench: 45x10, 70x5, 95x3, 115x2, 140x1, 155x5x5
Barbell Curl: 50x10x3

Friday 5/4:
Squat Practice: Skipped.
Deadlift: 135x5, 160x5, 180x3, 205x2, 225x1, 250x5x5

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 180.3lb (Down 0.7 lb)
Neck: 15.75" (Unchanged)
Waist: 34.25" (Unchanged)
Body Fat (by Navy Calculator): 16.6% (Unchanged)
LBM (by Navy Calculator): 150lb (Down 1lb)
Average morning/fasting blood sugar: 110 (Better)
Total Weight Gain: 5.8lb
Total LBM Gain: 5lb

Diet Stats:
Average calories/day: 2,108
Average protein/day: 242g
Average carbs/day: 200g
Average fiber/day: 65g
Average fat/day: 47g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 1000mcg Chromium Picolinate per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
Adam Levine on Instagram: “Workout 57 of 150 Did the 5x5 squats that I skipped with my coach Saturday. Felt much easier after resting Sunday. This week, I'm…”
Adam Levine on Instagram: “Workout 58 of 150 5x5 presses and cardio boxing. The nice thing about working on abdominal tightness is that I can practice it on all…”
Adam Levine on Instagram: “Workout 58.5 of 59 Squat practice today. Still working on abdominal tightness. Decided to do pin squats for the first time because they…”
Adam Levine on Instagram: “Workout 59 of 150 5x5 bench, unweighted chins, and #curlsinthesquatrack Got a new hole punched in my belt. It's really tight now. I…”
Adam Levine on Instagram: “Workout 60 of 150 Well, my son decided to wake up at 4:30 this morning, so I didn't make my usual early morning workout time. I managed…”

[Adam Levine]

Week 21 - Still working on knees and tightness

Notes:
- Tough week. I got my core training in, but missed squat practice and conditioning. Life got in the way.

Monday 5/13:
Weighted Chin:
- (182.6 + 10) = 192.6x5x2
- (182.6 + 7.5) = 190.1x5
KISS Squat: 45x5x2, 85x5, 125x3, 165x2, 185x5x5
Weighted Chin: (182.6 + 10) = 192.6x5x2
Hammer Curl: 30x4, 25x11, 25x9R8L
Weighted Chin: (182.8 + 10) = 192.8x5x2

Tuesday, 5/14:
Press: 45x5, 55x5, 70x3, 80x2, 90x1, 100x5x5
Skipped Conditioning

Wednesday 5/15:
Skipped squat practice and conditioning

Thursday 5/16:
Unweighted Chins: 186.2x7, 185.8x4 (missed reps)
Bench: 45x10, 85x5, 125x3, 160x5x5
Barbell Curl: 55x10,8,8 (missed reps)

Friday 5/17:
Squat Practice: Skipped.
Deadlift: 135x5, 175x5, 215x3, 257.5x5x5

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 180.0lb (Down 0.3 lb)
Neck: 15.75" (Unchanged)
Waist: 34" (Down 1/4")
Body Fat (by Navy Calculator): 16.1% (Down 0.5%)
LBM (by Navy Calculator): 151lb (Up 1lb)
Average morning/fasting blood sugar: 107 (Better than it's been in a long time)
Total Weight Gain: 5.5lb
Total LBM Gain: 6lb

Diet Stats:
Average calories/day: 2,019
Average protein/day: 214g
Average carbs/day: 175g
Average fiber/day: 55g
Average fat/day: 59g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 1000mcg Chromium Picolinate per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
Adam Levine on Instagram: “Workout 61 of 150 Went well today. 5x5 squats with "good" form at least for me (though still pretty bad by most standards). Chins were…”
Adam Levine on Instagram: “Workout 62 of 150 Had to cut this workout short. Heading to the airport, and I didn't want to be stinky, so I skipped conditioning. Just…”
Adam Levine on Instagram: “Workout 63 of 150 Really didn't want to train today. Came home from out of town late and was running on three hours sleep. Still did the…”
Adam Levine on Instagram: “Workout 64 of 150 5x5 deadlifts, rushed - the gym was closing. I'm really starting to love @bakerbarbell 's KISS template. It's not the…”

[Adam Levine]

Week 22 - Not sure what to work on next week

Notes:
- Practice squats looking better. Hoping I can do as well Monday.

Monday 5/20:
Weighted Chin:
- (182.8 + 12.5) = 195.3x5x2
- (182.8 + 10) = 192.8x5
KISS Squat: 45x5x2, 85x5, 125x3, 165x2, 190x5x5
Weighted Chin: (182.6 + 12.5) = 195.1x5x2
Hammer Curl: 30x6, 25x10R/9L, 25x10R/8L
Weighted Chin: (181.0 + 12.5) = 193.5x5x2

Tuesday, 5/14:
Press: 45x5, 60x5, 75x5, 90x3, 105x5x5
Treadmill Sprints:
- 15°
- 7-7.5MPH (increasing speed)
- 7x20sec w/ 2min rest
- peak HR unknown

Wednesday 5/15:
Squat Practice: 45x3, 45x5, 85x5, 125x5, 125x5x3
Treadmill Sprints:
- 15°
- 7.5MPH
- 7x20sec w/ 2min rest
- 178 peak HR

Thursday 5/16:
Unweighted Chins: 179.2x8,7
Bench: 45x10, 75x5, 105x3, 135x2 165x5x5
Barbell Curl: 57.5x10, 55x10, 55x8

Friday 5/17:
Squat Practice: Skipped.
Deadlift: 135x5, 175x5, 215x3, 255x2, 265x5x5

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 178.0lb (Down 2 lb)
Neck: 15.75" (Unchanged)
Waist: 33.75" (Down 1/4")
Body Fat (by Navy Calculator): 15.6% (Down 0.5%)
LBM (by Navy Calculator): 150lb (Down 1lb)
Average morning/fasting blood sugar: 108
Total Weight Gain: 3.5lb
Total LBM Gain: 5lb

Diet Stats:
Average calories/day: 2,111
Average protein/day: 255g
Average carbs/day: 169g
Average fiber/day: 58g
Average fat/day: 51g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 1000mcg Chromium Picolinate per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Workout 65 of 150 Really good workout. Chins flew, felt easy, and I totally smoked my back with seven sets of five. Hoping that'll fix…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Workout 66 of 150 Did treadmill sprints for the first time since Novemberish. 15deg, 20 seconds on, 2 minutes off. This time I was just…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Workout 661/2 of 150 Yesterday's treadmill sprints appear to be helping blood sugar already! My fasting sugar this morning was the lowest…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Workout 67 of 150 I was all geeked about getting eight chins (nearly 9) after being stalled at seven for months. Then I found out I…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᴡᴏʀᴋᴏᴜᴛ 𝟼𝟾 ᴏғ 𝟷𝟻𝟶 Lesson of the day:. Don't do treadmill sprints after 5x5 deadlifts. I decided to swap squat practice for more…”

[Adam Levine]

Week 23 - Working on knees and thoracic extension next week

Notes:
- Blood sugar improving. Not sure if it's the weight loss or the HIIT.

Monday 5/20:
Weighted Chin:
- (183.2 + 15) = 198.2x5x2
- (183.2 + 12.5) = 195.7x5
KISS Squat: 45x5x2, 80x5, 115x3, 145x2, 180x1 197.5x5x5
Weighted Chin:
- (183.0 + 15) = 198.0x5,4 (missed last rep)
- (183.0 + 12.5) = 195.5x4 (missed last rep)
Hammer Curl: Skipped
Weighted Chin: Skipped

Tuesday, 5/14:
Press: 45x5, 60x5x3, 95x1, 107.5x5x5
Treadmill Sprints:
- 15°
- 7-7.5MPH (increasing speed)
- 7x20sec w/ 2min rest
- peak HR 172

Wednesday 5/15:
Tempo/Tubow Squat Practice: 45x5x2, 85x5, 125x3, 135x3x5
Treadmill Sprints:
- 15°
- 7.6MPH
- 7x20sec w/ 2min rest
- 172 peak HR

Thursday 5/16:
Unweighted Chins: 181.8x7x2
Bench: 45x10, 75x5, 100x3, 135x2, 155x1 170x5x5
Barbell Curl: 60x10, 57.5x10, 55x10

Friday 5/17:
Deadlift: 135x5, 165x5, 190x3, 220x2, 245x1, 272.5x5x5
Squat Practice: Didn't record well - a bunch of 115lb triples.

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 179.2lb (Up 1.2 lb)
Neck: 15.75" (Unchanged)
Waist: 33.5" (Down 1/4")
Body Fat (by Navy Calculator): 15.1% (Down 0.5%)
LBM (by Navy Calculator): 152lb (Up 2 lb)
Average morning/fasting blood sugar: 103 (Down 5)
Total Weight Gain: 4.7lb
Total LBM Gain: 7lb

Diet Stats:
Average calories/day: 2,021
Average protein/day: 268g
Average carbs/day: 151g
Average fiber/day: 55g
Average fat/day: 43g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᗯᗝᖇᛕᗝᑌ丅 69 ᗝᖴ 150 5x5 Squats went pretty well at workset weight today. Not happy with the squishy back, but the knees look better. First…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “W͎o͎r͎k͎o͎u͎t͎ 7͎0͎ o͎f͎ 1͎5͎0͎ New 5rep PR on press, done for five sets across. Also got a new heart rate monitor used for conditioning.…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Ⓦⓞⓡⓚⓞⓤⓣ ⑦⓪1/2 ⓞⓕ ①⑤⓪ Lightweight Squat practice. I'm trying to put as many words in front of the word squat. Went with tempo tubow paused…”
Instagram post by ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ • May 29, 2019 at 11:31am UTC
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᴡᴏʀᴋᴏᴜᴛ 𝟽𝟷 ᴏғ 𝟷𝟻𝟶 Unweighted chins, 5x5 bench, and #curlsinthesquatrack. Back down to seven chins since my weight was normal this week.…”
https://www.instagram.com/p/ByH9fYfA...on_share_sheet

[Adam Levine]

Week 24 - Practice squats looking good!

Notes:
- Blood sugar worse this week, mostly because of two parties over the weekend where I ate badly.
- Adding tricep work next week, supersetting with the curls I already do.

Monday 6/3:
Weighted Chin:
- (182.6 + 17.5) = 200.1x5x2 - 5RM PR!
- (183.2 + 15) = 197.6x4 - missed rep 5

KISS Squat: 45x5x2, 80x5, 115x3, 145x2, 180x1 202.5x5x5

Weighted Chin:
- (182.4 + 17.5) = 199.9x5
- (182.5 + 15) = 197.4x4 - missed rep 5

Hammer Curl: 30x8, 25x11, 25x10R8L(missed two left reps)

Weighted Chin:
- (181.8 + 17.5) = 199.3x5x2

Tuesday, 6/4:
Press: 45x5, 50x5, 75x3, 85x2, 100x1, 110x5x4,5,5,5,4,3 - missed reps
Treadmill Sprints:
- 15°
- 7.7MPH (increasing speed)
- 7x20sec w/ 2min rest
- peak HR 176

Wednesday 6/5:
Tempo/Tubow Squat Practice: 45x5x2, 85x5, 125x3, 135x3x5
Treadmill Sprints:
- 15°
- 7.7MPH
- 7x20sec w/ 2min rest
- 168 peak HR

Thursday 6/6:
Unweighted Chins: 179.8x8,7
Bench: 45x10, 75x5, 105x3, 135x2, 160x1 [B]175x5x5,5,4,4,3 - missed reps/B]
Barbell Curl: 62.5x8, 60x8, 57.5x8

Friday 6/7:
Deadlift: 135x5, 165x5, 195x3, 220x2, 255x1, 280x5x5
Squat Practice: Skipped

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 177.2lb (Down 1.8lb)
Neck: 15.75" (Unchanged)
Waist: 33.5" (Unchanged)
Body Fat (by Navy Calculator): 15.1% (Unchanged)
LBM (by Navy Calculator): 151lb (Down 1 lb)
Average morning/fasting blood sugar: 105 (Up 2)
Total Weight Gain: 2.9lb
Total LBM Gain: 6lb

Diet Stats:
Average calories/day: 2,183
Average protein/day: 231g
Average carbs/day: 179g
Average fiber/day: 52g
Average fat/day: 65g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “wσrkσut 73 σf 150 Finally, making progress on chins with an honest 5rep PR 200.1lbs. Also 5x5 squats and hammer #curlsinthesquatrack.…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “W҉o҉r҉k҉o҉u҉t҉ 7҉4҉ o҉f҉ 1҉5҉0҉ I bought a barbell! My wife wants to start training, so I got her a 15lb aluminum bar to start with,…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “wσrkσut 741/2 σf 150 No core training, just practice squats and conditioning. I found out something about treadmill sprints though.…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “🅦🅞🅡🅚🅞🅤🅣 ➐➎ 🅞🅕 ➊➎⓿ Marking the halfway point with my bro-est workout ever, bro. 5x5 bench bro, or at least I tried. Too much weight.…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ω⊙☈ϰ⊙☋☂ ➐➏ ⊙Ϝ ➊➎⓪ 5x5 deadlifts. First and last set are on video. I didn't do a good job keeping my back straight. That closes out the…”

[Adam Levine]

Week 25 - Grind on...

Notes:
- Getting first signs of progress or lack thereof on this template. Unfortunately, it appears that I have detrained a smidge on deadlift and probably bench as well, with some progression on press. That's OK - the focus of this cycle wasn't strength, but squat form, which is improving.
- Did dips and LTEs for the first time, supersetting with curls. Non-challenging weight this week.

Monday 6/10:
Weighted Chin:
- (183.0 + 20) = 203x5,4 - 5RM PR!, missed last rep
- (183.0 + 15) = 198x4 - missed rep 5

KISS Squat: 45x5x2, 80x5, 115x3, 150x2, 185x1 207.5x5x5

Weighted Chin:
- (182.8 + 20) = 202.8x5
- (182.8 + 15) = 197.4x5

Hammer Curl: 30x8, 25x10, 25x10

Dips:
- 181.8x8,7,8

Tuesday, 6/11:
Press: 45x5, 60x5, 75x3, 85x2, 105x1, 112.5x5x4x4,4,4,5 - New 5RM and 3RM PR!
Treadmill Sprints:
- 15° Incline
- 7.8MPH (increasing speed)
- 7x20sec w/ 2min rest
- peak HR 168

Wednesday 6/12:
Skipped.

Thursday 6/13:
Bench: 45x10, 75x5, 105x3, 135x2, 160x1 180x4x4 (barely)
Lying Tricep Extensions: 35x10
Treadmill Sprints:
- 15° Incline
- 7.9MPH (increasing speed)
- 7x20sec w/ 2min rest
- peak HR 164

Friday 6/14:
Unweighted Chins: 181.2x8,7
Deadlift: 135x5, 165x5, 210x3, 230x2, 260x1, 290x2,3,3,3 - missed a lot of reps
Barbell Curl: 62.5x9, 60x9, 57.5x10

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 177.4lb (Up 0.2lb)
Neck: 15.75" (Unchanged)
Waist: 33" (Down 0.5")
Body Fat (by Navy Calculator): 14.1% (Down 1%)
LBM (by Navy Calculator): 152lb (Up 1 lb)
Average morning/fasting blood sugar: 110 (Up 5 - concerning)
Total Weight Gain: 3.1lb
Total LBM Gain: 7lb

Diet Stats:
Average calories/day: 2,077
Average protein/day: 241g
Average carbs/day: 173g
Average fiber/day: 57g
Average fat/day: 56g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ωσякσυт 77 σғ 150 Thank you @ironfitboxing for the new spiffy dip rack! I don't know how you knew I was going to add dips today and…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “山ㄖ尺Ҝㄖㄩㄒ 78 ㄖ千 150 4x4 press today. Went in expecting to have to fight for it, but it was oddly easy. Even added a fifth rep on the last…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ŴŐŔĶŐUŤ 79 ŐŦ 150 Tried doing lying tricep extensions for the first time. Pretty sure I'm doing them wrong, and I didn't go heavy. I'm…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᎳᎾᏒᏦᎾuᏆ 80 Ꮎf 150 Deadlifts went south today. Was supposed to do 4x4, got 2,3,3,3. Not good - I've done 3 with 25lb more, and 6 with…”

[Geoff Bischoff]

Hey man, I'm only chiming in here to say good on you for your persistence, and to get the green check mark added to the head-post that lets me know this is one of the logs I'm paying attention to.

Keep at it!