04Mar22
Band-assisted Pullups
Ab Rollouts
Hanging Knee Raises
Incline Curls
Zercher Shrugs
30 minutes on the bike
Not much of a workout really, just adding a little frequency to some of this stuff and getting something in on a Saturday so I don’t hate myself later.
Also painted the walls in my home office today, which ended up being a shoulder workout. It’s actually our dining room that I’m remodeling and turning into my home office/trophy room/archery workshop.
06Mar22
Squats
275x4
290x4
305x4
275x4
275x4
275x4
Incline Bench
145x10
150x10
155x10
140x10
140x10
RDL
260x8
270x8
280x8
255x8
255x8
Also went for a run. I don’t like running, and haven’t done it in a really long time. I used to run a lot, but now I basically only run if there’s a bear chasing me. But the weather was so nice I wanted to get outside and do something, so I ran for a few miles.
08Mar22
Pullups
HIIT on the bike
Oy.
09Mar22
Bench Press
175x4
185x4
190x4
180x4
180x4
Paused Squat
205x7
215x7
225x7
205x7
205x7
Lever Rows
40x10
45x10
50x10
45x10
13Mar22
Squat
320x1
295x5
Paused Bench
95x12
105x12
115x12
Paused Deadlift
225x6
235x6
245x6
14Mar22
Hanging Knee Raises
Shrugs/Rows
BB Curls
LTEs
30 minutes on the bike
15Mar22
Bench Press
205x1
190x4
Pin Squat
165x8
175x8
185x8
Hip Thrusts
185x12
195x12
205x12
16Mar22
Hanging Knee Raises
BB Rows
Hammer Curls
Tri Pushdowns
HIIT on the bike
17Mar22
Deadlift
365x1
335x5
Seated Press
85x8
90x8
95x8
Split Squat
125x10
135x10
145x10
21Mar22
Squat
325x1
290x5
265x5
265x5
265x5
Paused Bench
100x12
110x12
120x12
105x12
Paused Deadlift
235x6
235x6
Working my way up in a new block. I’m still calibrating myself to the new movements and rep schemes. I definitely could have gone heavier on the paused bench and paused deadlift. I am definitely not used to doing anything for 12 reps.
22Mar22
Hanging Knee Raises
High Pulls
BB Curls (wide grip)
DB LTEs
30 minutes on the Echo bike
23Mar22
Bench Press
210x1
195x4
175x4
175x4
175x4
Pin Squat
180x8
180x8
Hip Thrusts
210x12
210x12
My sleep has been terrible lately. Especially last night.
24Mar22
Crunches
Landmine Rows
Hammer Curls
LTEs
Nutrition: C-
Sleep: C
25Mar22
Deadlift
375x1
335x5
305x5
305x5
305x5
Seated Press
100x8
95x8
Split Squats
140x10
140x10
Nutrition: C
Sleep: B
26Mar22
30 minutes on the Echo bike
Nutrition: C
Sleep: A
27Mar22
Squat
335x1
295x5
275x5
275x5
275x5
Paused Bench
120x12
130x12
140x12
125x12
Paused Deadlift
245x6
245x6
245x6
Nutrition: C-
Sleep: B
Still getting in some solid work mate. Well done
Thanks. I’m starting to feel good about my training right now.
28Mar22
Hanging Knee Raises
High Pulls
BB Curls (narrow grip)
DB LTEs
HIIT on the bike
Trying to get all my training in early this week. Headed to New Orleans for the Final Four this weekend. I won’t get home until late Tuesday night, so there will be a lot of cramming training into a short week next week. I’ll figure out a way to make it work.
Nutrition: C
Sleep: C
29Mar22
Bench Press
215x1
195x4
175x4
175x4
175x4
Pin Squat
185x8
185x8
185x8
Hip Thrust
215x12
215x12
Nutrition: B
Sleep: C-
A punch-the-clock workout.