8/14 146.5 found out…I sprained my hand… No lifting until it heals… Bah!
8/15 146 c25k w2d2
Cardio for the next week only
8/16 146
I might try to lift tonight.
Ok did it.
W.up ohp 3x5 45lbs
SS front squat 3x10 45 lbs
Working ohp 3x5+ last set 8 reps 50,55,60 lbs
SS front squat 3x5+ last set 8 reps
BBB ohp 5x10 45 lbs
SS bicep curls 3x15 15 lbs
Leg curl 3x15 70 lbs
Lat pulldown 3x10 70 lbs
Hanging leg raises 3x20
Hand didn’t hurt through it all. I did baby it a little on lat pull downs and ohp a tad by resting a little longer than normal
8/17 146 rest
8/18 146 deadlift day today
W1d4 5’s week deadlifts
W.deadlift 3x5@135
Working DL 3x5+@135,145,165 (12 reps)
SS ohp 3x15@45
BBB rdl 5x10 @100
SS front squat 5x10@50
Giant set:
Hip thrust 3x10@150 (last set 15 reps) 10 second holds on last reps
V-up 3x10
Push up 3x10
Lat pull downs 3x15@60
8/19 144.6
W2d1 changing order of days for my schedule
W.ohp 3x5 45lbs
Working ohp 3x3+ 50,60,70
SS front squat 3x10 50,60,70
BBB ohp 5x10 45
SS curls 3x15 12.5lbs
Abs 3x20
BB row 3x10 80
SS rdl 3x15 80
8/20 148
Had cinzettis yesterday. =
Today is c25k w2d1 week 2 felt harder than I would have liked. Repeating it.
8/21 145.5 will up date with lifts today
Also wedding was called off! Fuck this cut! Upping calories to only 1-300 below estimated maintenance. 1700 recomp mode on!
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Ok 8/21 lifting
Warm up squat 4x5 45,65,85,105
SS v-ups 3x20
Working squat 5x3+ 115 last set 10 reps!
Rdl 3x15 115
Bench 1x10 45 , 3x10+ 65 last set 15 reps!
SS DB row 3x15+ 30 lbs last set 20 reps
Tricep push downs 1x15 30, 2x15 20
SS cable face pulls 1x15 30, 2x15+ 40 last set 30 reps.
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8/22 145.8 rest. Date night.
8/23 146.4 steak and eggs and bacon sweet potato mash was worth it. Oh and homemade browned butter white chocolate chip macadamia nut cookies.
Deadlift day today. Will update later tonight
W.dl 3x5 135,135,155
SS abs 3x20
Working DL 5x3+ 175 last set 12 reps
SS ohp 3x10 45 last set 15
Hip thrust 3x10+ 155 last set 17 10 sec holds on last reps
SS curls 3x15 12.5
Lat front, side and rear raises 3x10 each 8lbs
Lat pull down 3x15 70
8/25 146.4 c25k
8/26 149.8 oof ramen and burgers yesterday was a bad choice.
W. Bench 3x5 45,65,85
SS 3x15 DB rows 35
Working bench 5x3+ 90 last set 9 reps
W. Squat 45,65, 75
Ss 3x20 abs
Working squats 3x10 85
Leg curls 3x15+ 70 lbs last set 20
Cable face pulls 3x15+ 40 lbs last set 20 reps
SS tricep push downs 3x15+ 20 lbs last set 20 reps
8/26 146.2 c25k
8/27 147.6 today is ohp and deadlift. Will update tonight
W. Ohp 3x5 45,50,60
Ss and 3x20
Working on 5x3+ 65 last set 8
Ss sumo deadlift 5x10 135 last set 15
Hip thrust 3x15+ 145
Neutral grip chin up 20 reps 4x3 3x2 2x1
Lat pull down 3x10 85 lbs
Bicep curls 3x15+ 15 lbs
Shoulder raises 3x30 10 lbs
8/28 147.6 weighted vest walk 45 mins
8/29 147.00
Squats and bench today. Will update later
Warm up squats 4x5 45,65,95,115
Ss abs 3x20
Working sqauts 5x3+ 125 last set 8 reps (same as last attempt)
Warm up bench 2x10 45,50
Ss db row 3x15+ 35 lbs last set 25
Working bench 3x10 70
Leg curls 3x15+ 70 lbe last set 15
Tri and cable face pulls 3x15+ 20,40 last sets 25
Hanging leg raises 3x20
I think my knee problems that I experience every year during the stair climber is due to my hamstrings
8/30 147.2 c25k
9/1 146
Warm up deadlift 3x5 135,155,175
Ss abs 3x20
Working deadlifts 5x3 185 last set 12 reps! New PR
Warm up ohp 2x10 45,50 and
working ohp 3x10 55 ss with working deadlift
Hip thrust 3x15 145 last set 20 reps
Neutral chin ups 20 reps halved the number of sets needed to complete! 5 sets instead of 10! 6,4,4,3,3!
Lat pull down 3x10 85 lbs
Ss barbell curl 3x15 20 lbs (ow…)
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9/2 148.4 c25k
9/3 148
Warm up bench 4x5 45,55,65,85
Ss 2x10 push ups
Working bench 5x3+ 95 last set 11! (5 rep pr on last time I attempted this!)
Ss db rows 3x15+ 35 lbs last set 25 reps! (New PR time to up to 40 lbs!)
Warm up squat 3x5 45,65,85
Ss abs 3x20
Working squat 3x10 90 lbs
Leg curl 3x15+ 70 lbs last set 25 reps! (New PR! Time to up weight!)
Tri push down 3x15+ 20 lbs
Ss cable face pull 3x15+ 40 lbs
It’s raining PR’s in here.
Awesome work
5 rep pr that is great