Some investments to the gym!
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2/21/20
Just dicked around for fun. Hit 355 on bench for an easy single, so that was fun. Otherwise nothing worth writing home about.
2/24/20
Face Pulls 5×10
Plyo Push-Ups 5×3
Bench 5×5 @ 265
Bench Backoff 1×15 @ 205
Barbell Rows 4×10 @ 135
Dips 4×12
Meadows Row 3×15 @ 50
Leg Raises 3×12
Lateral Raise 3×12
*notes
Havent done dips in over 5 years. Wobbly, little unstable, but way overdue. Felt good.
Definitely pulled something in my lower lat. Been feeling it for a while, but it made itself known today. Going to take it easy on pull ups for a little bit and see if it heals up.
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2/25/20
Pull-Ups 3×5 (neutral grip, body weight to counter the lat pain, worked well)
Banded Hip Thrust 3×10
Box Jumps 3×3
Squats 5×5 @ 300, 1×10 @ 225
Planks 3×30s
Dumbbell Shoulder Press 3×15
CG Push Ups 3×10
Lunges until complete failure.
*notes
Squat started out ROUGH. first set felt like I was going to get stapled. Last 4 sets felt like I was about to jump through the fucking ceiling. Didnt really learn anything, but I guess worth keeping a log of.
2/27/20
Forgot to log. Main take-away:
Deadlift: 5×6 @ 335
Backoff: 1×15 @ 225
Went to Boston
3/2/20
Banded Facepulls 5×10
Plyo Push Ups 5×3
Bench 5×5 @ 265
Bench Backoff: 1×15 @ 225
Barbell Row 5×12 @ 135
Dips 5×12
Leg Raises 3×15
Meadows Row 3×12 @ 50
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3/4/20
Pullups Nuetral Grip 3×10
Banded Hip Thrusts 3×10
Box Jumps 3×3
Squats 5×5 @ 315
Some bullshit to ice off the day.
Water heater busted and flooded garage, good stuff.
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Maybe ur home is cursed
Its uh… well… eventually I will run out of things to fix lol. Now I have new:
Stove
Microwave
Dishwasher
AC Unit
Sink
Like… eventually shit should just start working for a while lol.
Forgot to log
3/6/20 Deadlift funday. Just worked up to a heavy single at 485, did a bunch of back off sets.
3/9/20
Plyo Push Ups 5×3
Facepulls 5×10
Bench 3×5 @ 265, 2×5 @ 275
Weighted Dips 4×10 +25
Rows 4×15 @ 135
Meadows Row 2×15 @ 50
Leg Raises 2×15
**NEW ADDITION!!
120lb sandbag throws, no rhyme or reason, just did it until I felt dead. Amazing.
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3/10/20
Felt like shit, coming down with something, but had a banger day.
Pull Ups 3×8 wide grip (felt better on lat)
Banded Hip Thrust 3×10
Box Jumps 3×3
Squat 4×5 @ 315, 1×6 @ 315 !!!
Squat 1×17 @ 255 !!!
Lunges 2×12
Russian Twist 2×30
Heavy Bag Carries: a fuckload.
***I’ve never squatted 315 for reps, and my previous best reps were 205×19, which I literally collapsed on, so… progress!!!
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Nice. Pushing into new gains territory brah
3/12/20
Bird Dogs 3×10
Banded Hip Thrusts 3×10
Deadlift 5×4 @ 405
Deadlift 1×12 @ 325, 1×12 @ 225 (slow)
Shrugs 3×12 @ 225
Battle rope until dead
Side note: sold my girlfriends elliptical today, the guy that picked it up just started deadlifting with us, so that’s always fun.
$10 casual entry to home gym
Random update; still lifting, havent missed a day, and I actually set 2 fairly significant PRs in the meantime. Just been slammed at work, not a lot of time to do much aside from lift.
I guess the alternative to being out of work due to Corvid-19 is having a quadruple workload of bored homeowners to dumb to realize they need to keep their old asses inside, and contractors panicking about the collapsing economy.
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Another attempt to start logging again. Had a program designed by one of my favorite people. So I’ll log my failures and dissapointments daily again. As well as my mental status, because this shit is hard.
5/4/20
-
Dumbbell Carries
75lbs each hand. EMOM for 10 sets. Back and forth across the length of my house. (Arbitrary measurement, but its something I can compare easily day to day) -
Worked up to a top set of 430×1 on deadlift. (These singles felt powerful)
3.1
Dumbbell Snatch 50lbs × 8 each arm
Deadlift 385 ×4 (the goal was 5)
Hanging Leg Raise x 10
3.2
Dumbbell Snatch 50lbs × 8 each arm
Deadlift 360 ×7 (the goal was 7)
Hanging Leg Raise x 7 (grip failing)
3.3
Dumbbell Snatch 50lbs × 8 each arm
Deadlift 340 ×8 (the goal was 9)
Hanging Leg Raise × 7 (grip still failing)
- (This is where I fell apart)
The set was supposed to be:
5 sets
Stiff Legged Deadlift ×30s
Front Squat ×30s
Burpees Long Jumps ×30s
30s rest l
What actually happened:
Long drawn out 30 second sets of front squats and stiff legged deadlifts. I think I made it to 4 total sets. I did 2 sets of Burpee long jumps and thought I was literally going to die.
So. Today was a complete failure, but its day 1, so I’ve only got room to improve.
***things to note
Had a loooong ass work day. By far the busiest day of the season.
I’ve never actually done any heavy carries, so… I’m assuming those took a much bigger toll than expected.
Never done dumbell snatches. Not terrible, but by set 3 I was already feeling them, even at only 50lbs.
It’s only up from here.
Small late night update.
Came inside after the workout and stared at my phone for an hour.
Went to take a shower, sat on the toilet for 30 minutes. Not doing anything. Just sitting there.
Finished my shower, put on some YouTube, and smashed 3 chicken breasts, and 2 bowls of Spinach/carrots/broccoli/cheese. Havent moved since.
Feel a lot better now, but I was completely checked out.
Really hoping this is mainly a result of deadlift day/record breaking day at work. That’s a lot of wasted time after working out.
10/10, time to do it again tomorrow.
5/5/20
- Conditioning
20 Sumo Deadlift High Pulls @ 95
20 Burpees
dying
15 Sumo Deadlift High Pulls @ 95
15 Burpees
burpees took 2 sets with a small break
10 Sumo Deadlift High Pulls @ 95
10 Burpees
talking to god
- Worked up to a top set of 185×1 on OHP. (This was misleadingly easy)
3.1
7 Wide Grip Pull Ups
OHP 165 × 7 (goal was 7+)
30s Deadbugs
3.2
9 Wide Grip Pull Ups
OHP 150 × 8 (goal was 9+)
30s Deadbugs
3.3
12 Wide Grip Pull Ups
OHP 140 × 10 (goal was 12+)
30s Deadbugs
- Assistance
Pin OHP 85 × 20
Rear Delt Raise 10 × 20
Crucifix Walk - 10lbs, from house, to end of property, and back
Pin OHP 85 × 15
Rear Delt Raise 10 × 15
Crucifix Walk - 10lbs, from house, to end of property, and halfway back
Pin OHP 85 × 10
Rear Delt Raise 10 × 10
Crucifix Walk- 10lbs, from house, to end of property
Notes:
The conditioning today was fucking brutal. I’m already not particularly athletic, and semi soft 260lbs, burpees are not my friend. Between the fat kid breathing and the leg soreness, these took a lot.
That being said, it made the rest of the workout much more manageable. I looked forward to anything other than another burpee.
I fucking bombed my overhead press AMRAPS, but the form was there, and there was so much blood in my shoulders I couldnt lock out my pin presses after, so it definitely wasnt failed effort.
The finishing assistance was actually really fun. It wasnt particularly difficult, but the crucifix walks definitely added some humor to the end of the day.
Much better than Monday.
Edit** I think I tagged someone using @ for my weight, edited to remove.
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Welcome back lol
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My job is a bottomless pit of mental effort and hours. I rarely miss lifting days, but I generally lose the give a shit to log, especially in a grindy day-in-day-out cycle.
But this has me excited and pushing really hard, so I want to log it, as well as needing to gloss over it daily to make sure I’m doing it right lol
But thanks!
I feel u. Just log brief. Just the PR or big lifts/sessions don’t even worry about the date.
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Off-day record keeping
Woke up late, and work can be ass regarding food, so I got my first meal in at 2pm.
Pretty sore upper body right now (traps and lats) and my grip is feeling it.
About 3pm today it hit me like a ton of bricks and I’m just ready for some quality sleep tonight.
Fun workout, but it’s definitely going to take its toll.