Damon's Accountability Log

[dmayers]

Hi All,

Starting a log here to track my progress.

Stats - 1/1/2016

Age: 30
Weight: 224 lb
Waist-at-navel: 39 inches

Goals:

• Squat 315 for reps
• Deadlift 405
• Visible Abs (~12-16% BF)

Course of Action:

• Lift Weights 2-3 times a week
• HIIT Cardio 2 times a week
• Eat Clean

Happy New Year!

Stay Tuned.

D

[dmayers]

1/3/2017

Start - 3:30PM
End - 4:40PM
Pandora Station - Bone Thugs N Harmony. Jam of the Session: Today Was a Good Day - Ice Cube *NSFW*

Deadlift

W/U: 135 x 5, 185 x 3, 225 x 2

275 x 1
315 x 1
365 x 1

Back-off Set

325 x 4

Deficit Deadlifts - 45lb Bumper Plate

290 x 6
255 x 8

DB Rows

75 x 8
70 x 10
70 x 8
60 x 9

Sit-ups - two sets of 10.

Good Workout. The last time I lifted was 12/6/2016, and training had been sporadic. Most of my previous training has been either SS or GSLP based programs. This felt like a good mix of intensity and volume.

Diet has been on point for the past week. Diet staples are chicken, rice, whole eggs, liquid egg whites, broccolli, lettuce, cowboy caviar, rice chex, whey protein, water, green-tea and diet A+W. Condiment of the Week: Heinz Sriracha Ketchup

Daily Diet goals are 200-250g Protein and 150-250g Carbs. Supplementation is 5g Creatine Daily, 15g BCCA Post-Workout and 50g Whey Shake for the last meal day.

Progress will be tracked by weekly Photos, Navel Measurements and scale.

Stay Tuned!

D

[Agilic]

Welcome. Height?

[dmayers]

Welcome. Height?

Thanks for the Welcome. Height is 6'-0"

[dmayers]

1/6/2017

Start - 4:37
Out - 5:32

Pandora Station: War Pigs - Black Sabbath. Jam of the Workout: Metallica - One

Press

155 x 1
175 x 1
180 x 1

Back-off Sets

155 x 2
155 x 2 *little shaky
155 x 2

Incline DB Press

70 x 6
70 x 6
70 x 5
65 x 6

Dips

BW x 8
BW x 6
BW x 5



I am not very good at recording myself:



Overhead press has always been one of my favorite lifts. I am really liking this programming and hitting singles and doubles. It is a good change of pace from the 3x5 I have stuck with for the majority of my lifting. My triceps were smoked after this workout. Usually I can get 3 sets of 12-15 on dips, here rep 5 on set three was a partial.

Diet has been good. Progress on waist and pictures measurements.

I am going to try and get 3 workouts in a week starting next week. Right now DOMs are a little strong and need the breaks.

Stay tuned!

D

[dmayers]

1/9/2017

In - 5:01
Out - 5:43

Pandora Station - Alice in Chains. Jam of the Session: Alice in Chains - Man in a Box

Squat

185 x 5
225 x 1
245 x 1
275 x 1

Back-off Sets

245 x 3
245 x 3

Glute Ham Raises

BW x 8
BW x 8
BW x 7

EZ Bar Curls

60lbs x 12
60lbs x 12
60lbs x 8

1/10/2017

C2 Rower - 20s:140s ON/OFF


A little disappointed by this workout. Wasn't able to position myself correctly under the bar for the squats. Might have to do with the fact that I haven't done squats in over a month. Working up to a heavy single has been going well for the other main lifts, but here it didn't go well. Thinking that I might need to add some squat reps in other workouts to grease the groove. On the good side, I loved the glute ham raises. Watched a few videos and they felt great. Will be doing these from now on instead of my usual RDL's.

Hit some rowing intervals. My form is bad and my cardio is poor. Looking forward on making progress in these regards in the coming weeks.

Stay Tuned!

D

[dmayers]

1/12/2017

In - 5:00
Out - 6:10

Pandora Station: Alice in Chains

Bench Press

185 x 3
225 x 1
245 x 1
255 x 1* - Spotter touched the bar.

Back Off Sets

225 x 2
225 x 2
225 x 2

Close Grip Bench

175 x 6
165 x 8
155 x 8

DB Shoulder Press

35's x 10
35's x 8
30's x 10
30's x 8

Lying Tricep Ext.

40 x 10
30 x 15
30 x 12
30 x 11


Pretty Fun. The 245 attempt was pretty easy. Decided to go for 255 but wanted a spot just in case. Asked a random in the gym, not the best spotter but better safe than sorry. Need to get a solid lifting partner. My triceps were smoked at the end of this workout. DB Press were 20 lbs lighter than normal from all the benching.

Good new is that I have little to no DOMs after the workout. Looks like my body is getting acclimated to lifting again. Hopefully I will be able to get 3 sessions in next week.

Stay Tuned!

D

[dmayers]

1/16/2017

In - 5:12
Out - 6:20

Deadlift

275 x 6
275 x 6 w/ straps
275 x 6 w/ straps
275 x 6 w/ straps
275 x 6 w/ straps

Reverse Lunges

BW x 10 reps per leg
35 lbs x 10 reps per leg
35 lbs x 10 reps per leg
BW x 10 reps per leg
BW x 10 reps per leg

Oblique Crunch

45 lbs x 15 reps per side
35 lbs x 15 reps per side


First volume workout I've done in quite a while. Never done more than 3 sets of Deadlifts in a single workout, usually stick to just one per SS. Straps were a great help, allowing more focus on form over grip. The reverse lunges were humbling. They really open up the hips and feel good for mobility.

DOM's are manageable this week, so I will begin 3 sessions a week with 1 session of HIIT cardio.

Diet is in check. Waist, Pictures and Scale are headed in the right direction.

Stay Tuned!

D