Cookies and Beer Most of the Year

12/4/20

A1) Machine Hack Squat 185lbs x15, x12, x10
A2) Sumo Dumbbell Squat: 35lbs x15, x15, x12
B1) Barbell Bench Press: 135lbs x15, x12, x8
B2) Dumbbell Fly: 20’s x15, x15, x15
C1) Seated Cable Face Pull: 42.5lbs x20, x15, x15
C2) Standing Dumbbell V-Raise: 17.5lbs x10, x10, x10
D1) Machine Calf Raise (Straight knees) 205lbs x10, x10, x10
D2) Seated Calf Raise (Bent knees) 45lbs x12, x10, x10

Treadmill Walk, 3.5MPH, 3.5 Incline; 15 min

12/6/20

A1) RDL 155lbs x15, x15, x10
A2) Single Leg Glute Bridge x10, x10, x10 (alternating)
B1) Parallel bar pull-up (close grip) Bwt x10, x8, x7
B2) Band horizontal pull-apart (purple) x15, x15, x15
C1) Seated close grip cable row 120lbs x15, x15, x15
C2) Banded Y-raises x15, x15, x15
D1) Decline sit-up x10, x8, x8
D2) Standing reverse cable chop 32.5 x10, x10 x10 (alternating)
E1) Standing barbell curls 50lbs x15, x15, x10

Treadmill walk 3.5 MPH, 4.0 incline, 15 min

12/6/20

Bodyweight 209.4lbs

Nice and full and bloated from beer and stuffing this week. Hit 4 workouts out of planned 5-6 and having some signs of poor recovery.

12/8/20

Extra set/exercise added for the week, aiming for 5-6 sessions this week

A1) Leg Press 360lbs x15, x12, x10, x8
A2) Reverse Dumbbell Lunge 35’s x10, x10, x8, x8 (each side)
B1)Standing Parallel Grip Dumbbell OHP 35’s x15, x10, x7, x7
B2) Dumbbell Bench Press with External Rotation 55’s x10, x10, x8, x8
C1) Seated Machine Calf Raise with Straight Knees: 205lbs x13, x10, x8, x8
C2) Seated Toe Raises blue band resistance x20, x20, x20, x20
D1) Standing One Arm Cable Lateral Raise (alt) 12.5lbs x15, x15, x15, x15
D2) Standing Cable Triceps Overhead Extension with Rope: 37.5lbs x10, x10, x10, x10
Treadmill walk 3.5 MPH, 3.0 incline; 15 min

Workin’ that mask breathing today…

12/9/20

Getting going was rough this morning
A1) Trap Bar Deadlift (low handles) 205lbs x15, x8, x8, x8
A2) Glute Bridge (Bwt + 15lbs plate) x20, x20, x20
B1) Chin-up (Bwt) x12, x8, x7, x6
B2) One Arm DB Row (supported) 60lbs x10, x10, x10, x8
C1) Wide Grip Seated Row 100lbs x10, x10, x10, x8
C2) Kettlebell One Leg RDL 30lbs x10, x10, x10, x10
D1) Kneeling Cable Crunch with ball behind knees 42.5lbs x15, x12, x12, x12
D2) Bicycle Crunch (Bwt) x15, x15, x15, x15
E1) Incline DB Curls, (wide grip) 30lbs x10, x8, x8, x7
E2) Standing DB hammer curls 25’s x10, x10, x8, x8

Wanted to quit, may be an off day tomorrow to re-group. I am a bit sore.

12/11/20

A1) Machine Hack Squat 185lbs x15, x15, x11, x10
A2) Sumo Dumbbell Squat: 40lbs x15, x15, x10, x10
B1) Barbell Bench Press: 135lbs x15, x12, x8, x8
B2) Dumbbell Fly: 20’s x15, x15, x15, x10
C1) Seated Cable Face Pull: 42.5lbs x20, x20, x15, x15
C2) Standing Dumbbell V-Raise: 17.5lbs x10, x10, x10, x10
D1) Machine Calf Raise (Straight knees) 205lbs x10, x10, x8, x8
D2) Seated Calf Raise (Bent knees) 50lbs x12, x10, x10, x10

12/13/20

Bodywight: 214.5 lbs

A1) RDL 155lbs x15, x15, x10, x10
A2) Single Leg Glute Bridge x10, x10, x10, x10 (alternating)
B1) Parallel bar pull-up (close grip) Bwt x9, x8, x7, x6
B2) Band horizontal pull-apart (purple) x15, x15, x15, x15
C1) Seated close grip cable row 120lbs x15, x15, x15, x10
C2) Banded Y-raises x15, x15, x15, x15
D1) Decline sit-up x10, x8, x8, x5
D2) Standing reverse cable chop 32.5 x10, x10 x10, x10 (alternating)
E1) Standing barbell curls 50lbs x15, x15, x10, x10

Treadmill walk 3.5 MPH, 4.0 incline, 15 min

Beat to shit, nice and pissed off. Happy Holidays

12/15/20

Half a workout is better than no work out I guess

A1) Leg Press 360lbs x15, x12, x10, x10, x8
A2) Reverse Dumbbell Lunge 35’s x10, x10, x8, x8 (each side)
B1)Standing Parallel Grip Dumbbell OHP 35’s x15, x10, x7, x7
B2) Dumbbell Bench Press with External Rotation 55’s x10, x10, x8, x8
C1) Seated Machine Calf Raise with Straight Knees: 215lbs x13, x10, x8, x8

Shit burns. Volume is getting to me.

12/16/20

Yesterday:

A1) Trap Bar Deadlift (low handles) 205lbs x15, x10, x10, x8
A2) Glute Bridge (Bwt + 15lbs plate) x20, x20, x20
B1) Chin-up (Bwt) x10, x8, x7, x6
B2) One Arm DB Row (supported) 60lbs x10, x10, x10, x8
C1) Wide Grip Seated Row 120lbs x10, x10, x10, x8
C2) Kettlebell One Leg RDL 30lbs x10, x10, x10, x10
D1) Kneeling Cable Crunch with ball behind knees 42.5lbs x15, x12, x12, x12
D2) Bicycle Crunch (Bwt) x15, x15, x15, x15
E1) Incline DB Curls, (wide grip) 35lbs x10, x8, x8, x6
E2) Standing DB hammer curls 25’s x10, x10, x8, x8

Today:

A1) Machine Hack Squat 185lbs x15, x15, x10
A2) Sumo Dumbbell Squat: 40lbs x15, x15, x10
B1) Barbell Bench Press: 135lbs x12, x12, x8
B2) Dumbbell Fly: 25’s x15, x15, x15
C1) Seated Cable Face Pull: 42.5lbs x20, x20, x15
C2) Standing Dumbbell V-Raise: 17.5lbs x10, x10, x10
D1) Machine Calf Raise (Straight knees) 115lbs x20, x20, x15
D2) Seated Calf Raise (Bent knees) 50lbs x15, x12, x12, x10

12/18/2020

A1) Seated hamstring curl machine: 90lbs x10, x10, x10
A2) 45 degree back extension BWT x10, x10, x10
B1) Wide grip lat pulldown machine: 110lbs x15, x12, x10
B2) Standing straight arm lat pulldown: 70lbs x10, x10, x10
C1) Decline leg raise: x15, x15, x12
C2) Decline twist crunch x10, x10, x10
D1) Preacher curl straight bar: 60lbs x12, x12, x10
D2) Narrow reverse grip straight bar preacher curl: 40lbs x10, x10, x10

12/20/20

A1)Hanging landmine squat (bar+ 90lbs) x15, x15, x15, x15
A2) Seated leg extension machine 130lbs x15, x15, x15, x10
B1) Standing barbell overhead press 115lbs x8, x8, x8, x6
B2) Dip (bwt) x5, x7, x7, x7
C1) Seated calf raise bent knee 45lbs x15, x15, x15
C2) Seated cable face pull with rope 42.5lbs x20, x20, x20

Could have done more but mentally gave up

12/21/20

Bodyweight: 210 lbs

Last week’s diet summary:

12/22/20

A1) Leg Press 180lbs x50
A2) Reverse Dumbbell Lunge 35’s x10 (each side)
B1)Standing Parallel Grip Dumbbell OHP 35’s x15, x10, x7, x6
B2) Dumbbell Bench Press with External Rotation 55’s x10, x8, x8, x8
C1) Seated Machine Calf Raise with Straight Knees: 205lbs x12, x10, x8, x8
C2) Seated Toe Raises blue band resistance x20, x20, x20, x20
D1) Standing One Arm Cable Lateral Raise (alt) 12.5lbs x15, x15, x15, x15
D2) Standing Cable Triceps Overhead Extension with Rope: 37.5lbs x10, x10, x10, x10
Treadmill walk 3.5 MPH, 3.0 incline; 15 min

12/23/20
A1) Seated hamstring curl machine: 90lbs x10, x10, x10, x10
A2) 45 degree back extension BWT x15, x15, x10, x10
B1) Wide grip lat pulldown machine: 110lbs x15, x12, x10, x8
B2) Standing straight arm lat pulldown: 70lbs x10, x10, x10
C1) Decline leg raise: x15, x15, x15, x12
C2) Decline twist crunch x10, x10, x10
D1) Preacher curl straight bar: 60lbs x12, x12, x10
D2) Narrow reverse grip straight bar preacher curl: 40lbs x10, x10, x10

12/27/20
Bodyweight: 214.5 lbs

A1) RDL 155lbs x10, x10, x10, x10
A2) Single Leg Glute Bridge x10, x10, x10, x10 (alternating)
B1) Parallel bar pull-up (close grip) Bwt x7, x6, x7, x6
B2) Band horizontal pull-apart (purple) x15, x15, x15, x15
C1) Seated close grip cable row 120lbs x15, x15, x15, x10
C2) Banded Y-raises x15, x15, x15, x15
D1) Decline sit-up x8, x8, x8, x5
D2) Standing reverse cable chop 32.5 x10, x10 x10, x10 (alternating)
E1) Standing barbell curls 60lbs x10, x10, x10, x10

Treadmill walk 3.5 MPH, 4.0 incline, 10 min

Much weaker today after a couple days of rest over the holidays and shit eating/no caloric tracking. Thought I’d feel better but my bodyweight is slightly heavier for pullups than last week.

12/28/20

A1)Horizontal Leg Press (45 degree was overtaken) 310lbs x15, x15, x15
A2) Reverse Dumbbell Lunge 35’s x10 (each side), x10, x10
B1)Standing Parallel Grip Dumbbell OHP 35’s x15, x15, x15, x10, x8
B2) Dumbbell Bench Press with External Rotation 55’s x10, x8, x6, x6, x4
C1) Seated Machine Calf Raise with Straight Knees: 215lbs x12, x10, x7, x7, x6
C2) Seated Toe Raises blue band resistance x20, x20, x20, x20
D1) Standing One Arm Cable Lateral Raise (alt) 12.5lbs x15, x15, x15, x15
D2) Standing Cable Triceps Overhead Extension with Rope: 37.5lbs x10, x10, x10, x10

Dumbbell overhead press went up with ease; dumbbell bench was a struggle. Also- can’t seem to progress loaded calf work much, after being at it for a while. This is annoying. Intense burning in the shoulders today. There is pleasure in this feeling to be found. I will interrupt thoughts of fatigue and injury.

I am finally going for 5 consecutive lifting sessions in the morning this week. Next week a switch to heavier loads, with less volume and frequency. I need some mobility exercise consistency post and possibly pre- workout due to feelings of stiffness.

12/29/20

A1) Trap Bar Deadlift (low handles) 205lbs x15, x15, x10, x8
A2) Glute Bridge (Bwt + 15lbs plate) x20, x15, x15, x12
B1) Chin-up (Bwt) x10, x8, x7, x6, x5
B2) One Arm DB Row (supported) 60lbs x10, x10, x10, x8
C1) Wide Grip Seated Row 120lbs x10, x10, x10, x8
C2) Kettlebell One Leg RDL 30lbs x10, x10, x10
D1) Kneeling Cable Crunch with ball behind knees 42.5lbs x15, x12, x12, x12
D2) Bicycle Crunch (Bwt) x15, x15, x15, x15
E1) Incline DB Curls, (wide grip) 40lbs x10, x8, x7, x6
E2) Standing DB hammer curls 25’s x10, x10, x10, x8

Feeling like a pile of crap, cause I’m allowing myself to eat all the crap I want. Yesterday was an all-out assault on leftover tamales, pork, beans and rice, cookies, candy, ice cream, egg nog, and bourbon. The gastrointestinal feedback was unreal today.

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12/30/20

A1) Machine (Hack)V- Squat (facing away from pads) 235lbs x10, x10, x10- found the resistance without plates to be 54lbs on the machine
A2) Sumo Dumbbell Squat: 40lbs x15, x15, x10
B1) Barbell Bench Press: 135lbs x15, x12, x10, x8
B2) Dumbbell Fly: 25’s x15, x15, x15, x10
C1) Seated Cable Face Pull: 42.5lbs x20, x20, x15
C2) Standing Dumbbell V-Raise: 17.5lbs x10, x10, x10
D1) Machine Calf Raise (Straight knees) 175lbs x12, x10, x10
D2) Seated Calf Raise (Bent knees) 50lbs x15, x12, x12, x10

TM walk; 4.0 incline, 10 min

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12/31/20

A1) Seated hamstring curl machine: 100lbs x10, x10, x10, x8
A2) 45 degree back extension BWT x15, x15, x10, x10
B1) Wide grip lat pulldown machine: 110lbs x15, x12, x10, x8
B2) Standing straight arm lat pulldown: 50lbs x10, x10, x10- oh that burns
C1) Decline leg raise: x20, x15, x15
C2) Decline twist crunch x10, x8, x8 ea
D1) Preacher curl straight bar: 70lbs x12, x10, x7, x5
D2) Narrow reverse grip straight bar preacher curl: 40lbs x10, x10, x10, x8

Five workouts in a row. Pretty high intensity, lots of volume. By next week I want to shift gears to a more strength based, lower volume, lower frequency plan.

Later today I’m going to donate blood. It’s been many years, and I have been searching this year for a way to give or help others in some small way. As I recall, the last time I donated a pint I did not feel so great immediately following and the rest of the day. We will see if things have changed.

12/31/20

Have to take some tape measurements tomorrow, but bodyweight is 214.4lbs this morning. Typical weight this time of year.

Pictures:

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