T Nation

Confused & Overthinking Training Log

Let’s see if my lazy ass can keep a log going this time. Years ago I logged religiously and made another log about 4 years ago that didn’t last too long.

I don’t think I’m deserving of my username. Only thing I might be mighty at is DB rowing. Guess I was a decent deadlifter once upon a time. Have gradually gotten away from the powerlifting mentality, but am in sorts getting back into it. Focused on higher rep training and body comp for a while and ditched some barbell exercises. Going to start revving up the weights though and see what happens. I’m going on 35 now and am a father to a baby boy who is the spawn of Satan himself.

I’ve trained for a long time now but feel like I’ve never reached my potential. I’m confident in my ability to master any lift quickly but have not always been the best at programming.

Time to write myself a new symphony and make it a masterpiece bitches! Without further ado, here is my pussy little bitch workout today.

I have a pretty kick-ass app called fitnotes that apparently lets me automatically paste my workout with whatever details I want. Perfect for a slacker like me!

Height: 5’4
Weight: 136

FitNotes Workout - Monday 12th August 2019

** LB Squat **

  • Total Volume: 1,505 lbs
  • Total Sets: 1
  • Total Reps: 7
  • 215.0 lbs x 7 reps

** Leg Press Left Leg **

  • Total Volume: 2,100 lbs
  • Total Sets: 2
  • Total Reps: 30
  • 70.0 lbs x 15 reps [PR]
  • 70.0 lbs x 15 reps

** Leg Press Right Leg **

  • Total Volume: 1,820 lbs
  • Total Sets: 2
  • Total Reps: 26
  • 70.0 lbs x 14 reps [PR]
  • 70.0 lbs x 12 reps

** CG Bench Press Spoto **

  • Total Volume: 1,550 lbs
  • Total Sets: 2
  • Total Reps: 10
  • 155.0 lbs x 5 reps [PR]
  • 155.0 lbs x 5 reps

** Leg Extension Machine **

  • Total Volume: 2,640 lbs
  • Total Sets: 2
  • Total Reps: 44
  • 60.0 lbs x 27 reps [PR]
  • 60.0 lbs x 17 reps

I often go back after work but my the wife has been on babysitting duty since my demon child couldn’t keep anything down yesterday. So will be heading straight home. First time I’ve done a barbell bench in months and also first time logging the spoto variation.

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Kid started screaming as I was getting ready for gym this morning so just hung out with him until my wife took him to daycare. Went after work and got a nice little workout in though.

Weight: 136

FitNotes Workout - Tuesday 13th August 2019

** SG High Pull **

  • Total Volume: 3,330 lbs
  • Total Sets: 3
  • Total Reps: 18
  • 185.0 lbs x 6 reps
  • 185.0 lbs x 6 reps
  • 185.0 lbs x 6 reps

** Back Extension Banded **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 47
  • 20 reps
  • 15 reps
  • 12 reps

** Dumbbell Row **

  • Total Volume: 4,200 lbs
  • Total Sets: 1
  • Total Reps: 40
  • 105.0 lbs x 40 reps [PR]

** Dumbbell Row R **

  • Total Volume: 3,885 lbs
  • Total Sets: 1
  • Total Reps: 37
  • 105.0 lbs x 37 reps [PR]

Did a few sets of banded curls with fat gripz at the end. Heavy pull day will be Friday

This is typically when I do some conditioning and abs. Just some basic stuff to take a break from the free weights.

Did 3 sets of seated leg curls and rear delt machine flies.

Then I pushed and pulled this bad boy around and did some concentric pushing and rows with it,

image

Afterwards some sets with the ab wheel and standing cable crunches.

Last Thursday I woke up with a stomach bug so no working out then. Had to care for son Friday because daycare was closed. Monday wife was sick so couldn’t workout in morning…arrgggg. went after work but it was a pretty sorry and quick session. And then Tuesday had to go in to work early so yet another quick weak session after work!

Anyway, finally got back to it in the mornings Wednesday and felt much better! Here’s my sorry ass sessions.

FitNotes Workout - Monday 19th August 2019

Have pretty much never really box squatted. Combine with the fact I’d been sick and missed multiple days it was pretty embarrassing.

** Box Squat LB **

  • Total Volume: 1,875 lbs
  • Total Sets: 3
  • Total Reps: 9
  • 185.0 lbs x 3 reps
  • 215.0 lbs x 3 reps
  • 225.0 lbs x 3 reps

** Zercher Reverse Lunge **

  • Total Volume: 2,625 lbs
  • Total Sets: 3
  • Total Reps: 25
  • 105.0 lbs x 10 reps
  • 105.0 lbs x 8 reps
  • 105.0 lbs x 7 reps

** Back Extension Banded **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 45
  • 20 reps
  • 13 reps
  • 12 reps

FitNotes Workout - Tuesday 20th August 2019

Another quick session

** CG Bench Press Spoto **

  • Total Volume: 2,790 lbs
  • Total Sets: 3
  • Total Reps: 18
  • 155.0 lbs x 6 reps
  • 155.0 lbs x 6 reps
  • 155.0 lbs x 6 reps

** Dips Upright **

  • Total Volume: 0 lbs
  • Total Sets: 3
  • Total Reps: 33
  • 15 reps
  • 10 reps
  • 8 reps

** Hammer Strength Row **

  • Total Volume: 4,620 lbs
  • Total Sets: 3
  • Total Reps: 33
  • 140.0 lbs x 15 reps [High handles]
  • 140.0 lbs x 10 reps [Low handles]
  • 140.0 lbs x 8 reps

Yay! Finally got back to mornings.

FitNotes Workout - Wednesday 21st August 2019

Light stuff and conditioning

** Lying Leg Curl Machine **

  • Total Volume: 4,200 lbs
  • Total Sets: 3
  • Total Reps: 60
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 20 reps

** Rear Delt Machine Fly **

  • Total Volume: 4,200 lbs
  • Total Sets: 3
  • Total Reps: 60
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 20 reps
  • 70.0 lbs x 20 reps

** FM High Row Rope **

  • Total Volume: 1,800 lbs
  • Total Sets: 2
  • Total Reps: 45
  • 40.0 lbs x 25 reps
  • 40.0 lbs x 20 reps

** Rope Push Down **

  • Total Volume: 800 lbs
  • Total Sets: 2
  • Total Reps: 40
  • 20.0 lbs x 20 reps
  • 20.0 lbs x 20 reps

** Rope Curl **

  • Total Volume: 1,000 lbs
  • Total Sets: 2
  • Total Reps: 50
  • 20.0 lbs x 30 reps
  • 20.0 lbs x 20 reps

Pushed tank m4 for several trips including several while chest pressing it.

Pulled with harness several trips

Used rope attachment and pulled towards me to wrap up conditioning.

Ab wheel/standing crunch x 3

Felt good to feel like I had a fairly productive session again! Will be going back after work to do lighter work.

FitNotes Workout - Thursday 22nd August 2019

5x5 medicine ball chest throws

** CG Floor Press **

  • Total Volume: 2,910 lbs
  • Total Sets: 6
  • Total Reps: 21
  • 130.0 lbs x 3 reps
  • 150.0 lbs x 3 reps
  • 165.0 lbs x 6 reps [Rpe 8.5]
  • 120.0 lbs x 3 reps
  • 120.0 lbs x 3 reps
  • 120.0 lbs x 3 reps

** Zercher Squat Oly Shoes **

  • Total Volume: 3,720 lbs
  • Total Sets: 3
  • Total Reps: 24
  • 155.0 lbs x 10 reps
  • 155.0 lbs x 8 reps
  • 155.0 lbs x 6 reps

** Slight Decline DB Press **

  • Total Volume: 2,475 lbs
  • Total Sets: 3
  • Total Reps: 55
  • 45.0 lbs x 25 reps
  • 45.0 lbs x 17 reps
  • 45.0 lbs x 13 reps

2nd session of the day

FitNotes Workout - Thursday 22nd August 2019

** FM Side Raise **

  • Total Volume: 245 lbs
  • Total Sets: 3
  • Total Reps: 49
  • 5.0 lbs x 20 reps
  • 5.0 lbs x 15 reps
  • 5.0 lbs x 14 reps

** Handle Pushdown 1a **

  • Total Volume: 2,275 lbs
  • Total Sets: 4
  • Total Reps: 87
  • 30.0 lbs x 30 reps
  • 30.0 lbs x 15 reps
  • 25.0 lbs x 17 reps
  • 20.0 lbs x 25 reps

** FM Front Raise **

  • Total Volume: 315 lbs
  • Total Sets: 3
  • Total Reps: 31
  • 12.5 lbs x 12 reps
  • 10.0 lbs x 9 reps
  • 7.5 lbs x 10 reps

** Leg Extension Machine **

  • Total Volume: 3,355 lbs
  • Total Sets: 3
  • Total Reps: 61
  • 55.0 lbs x 30 reps
  • 55.0 lbs x 15 reps
  • 55.0 lbs x 16 reps