3/9/23
Deload 5/3/1
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 184lbs x5, 224lbsx5, 259lbsx5
B1) Barbell Bench Press: warm up sets x3, 95lbs x5, 110lbs x5, 130lbs x8
C1) Chin-ups (Bodyweight): x12, x6, x5, 5
D1) Seated Leg Curl Machine: 100lbs x10, x10, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x15, x10, x10
Treadmill walk, incline 3.8 mph, 20 min following
3/11/23
Fasted KB workout, abbreviated Dan John’s 10,000 swing workout
(50 lbs kettlebell)
1st round: 10 swings, 2 goblet squats
15 swings, 3 goblet squats,
25 swings , 5 goblet squats
50 swings,
About 5 min rest…
2nd round: 10 swings, 2 goblet squats,
15 swings, 3 goblet squats,
25 swings, 5 goblet squats,
25 swings, 20 sec rest, 25 swings
hamstrings, glutes on fire. Sucking wind
1 Like
3/12/23
Bodyweight: 211.2lbs (-4lbs from last time, I know scale weight doesn’t mean much, but this makes me feel a little better)
New maxes:
V-Hammer Squat: 424lbs
Deadlift: 295lbs
Bench Press: 215lbs
Overhead Press: 160lbs
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 95lbs x5, 110lbs x5, 125lbs x5, x5
B1) Barbell Deadlift: (warm up sets) 175lbs x5, 200lbs x5, 225lbs x5, x5, x5
C1) Dips (bodyweight): x12, x8, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x6, x5, x5 each leg
E1) Close Grip Low Cable Row (seated) 100lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x10, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, x8, x8, 20lbs drop set x10
In a slightly better mental space, low back feeling better, other joints feel good after deload week. Diet still not dialed in, too much garbage food and booze 1x this week.
2 Likes
3/14/23
5/3/1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 249lbs x5, 289lbs x5, 324lbs x5, Jokers 324lbs x5, x5, x5
B1) Barbell Bench Press: warm up sets x3, 125lbs x5, 145lbs x5, 160lbs x5, Jokers 160lbs x5, x5, x5
C1) Chin-ups (Bodyweight): x12, x6, x5, x5, x4, x4
D1) Seated Leg Curl Machine: 110lbs x10, x10, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x15, x10, x10
1 Like
3/16/23
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 100lbs x3, 115lbs x3, 130lbs x3, x3, x3, x3
B1) Barbell Deadlift: (warm up sets) 185lbs x3, 215lbs x3, 240lbs x3, x3
C1) Dips (bodyweight): x12, x8, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x6, x5, x5 each leg
E1) Close Grip Low Cable Row (seated) 100lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x10, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x8 x8, x8, x6, 20lbs drop set x8
1 Like
Hey - haven’t seen weight and comp updates of late. Seems like you’re steady and increasing weight, are you seeing physical progress as well?
I did an update of scale weight and tape measure on 3/5/23 (see below), and I’m not happy, but not surprised at the results. My strength progression is great and all, but I’d be lying if I didn’t admit that losing belly fat is the most important metric I’d like to turn around, for health and aesthetics.
2 month progress:
About 212 lbs-----> 215lbs today
Relaxed tape circumference measures:
Neck: 15 inches---->16 inches
Mid-shoulders/upper chest: 49.5 inches---->49 inches
Upper arms : 15 inches----15.5 inches
Belly/umbillicus: 41 inches-----> 39 inches
Quad/distal: 17 inches------> 17.25 inches
Calf: 15.25 inches-----> 15 .5 inches
Long story short, for my top goal, my diet is shit. Carbs have been 50% of the daily allowance and not just the good kind. This week, for instance I had beer or bourbon 4/7 nights, along with other garbage like Honey Bunches of Oats. Mix this with intermittent fasting 6 of 7 days, and you have me on the insulin roller coaster from hell. I’m aware of the issue, not sure I want to fix it. Sadly because garbage food and alcohol are my drugs of choice.
3 Likes
3/21/23
5:3:1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 269lbs x3, 304lbs x3, 344lbs x3, Jokers none today, my back says no
B1) Barbell Bench Press: warm up sets x3, 135lbs x3, 150lbs x3, 170lbs x5, Jokers 170lbs x3, x3, x3
C1) Chin-ups (Bodyweight): x10, x6, x5, x5, x4, x4
D1) Seated Leg Curl Machine: 110lbs x10, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 60lbs x10, x8, x8
Good macros yesterday in the 40:30:30 range. Higher protein, higher fat, and less cravings.
1 Like
2/23/23
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 110lbs x5, 125lbs x3, 140lbs x1, Joker sets: 145lbs-fail, 140lbs x1, x1
B1) Barbell Deadlift: (warm up sets) 200lbs x5, 225lbs x3, 255lbs x1, Jokers 255lbs x1, x1
C1) Dips (bodyweight): x10, x8, x6, x4
D1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x6, x5, x5 each leg
E1) Close Grip Low Cable Row (seated) Skipped
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x10, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x8 x8, x8, x6, 20lbs drop set x8
Airdyne bike steady pace 10 min
1 Like
3/26/23
5:3:1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 288lbs x5, 324lbs x3, 364lbs x3, Joker set: 234lbs x10
B1) Barbell Bench Press: warm up sets x3, 145lbs x5, 160lbs x3, 180lbs x3, Jokers 180lbs x3, x3
C1) Chin-ups (Bodyweight): x12, x6, x5, x5, x4, x4
D1) Seated Leg Curl Machine: 110lbs x10, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x30, x10
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 60lbs x10, x8, x8
Dog walk later, 20 min, goofing around Lacrosse with the kiddo.
V-Hammer squat PR below. Not as impressive as a barbell squat, but felt good:
1 Like
3/28/23
Increased training maxes again,
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 100lbs x5, 115lbs x5, 125bs x5, Joker sets: none, left shoulder felt a little pinchy today
B1) Barbell Deadlift: (warm up sets) 180lbs x5, 205lbs x5, 235lbs x5, Jokers 235lbs x5, x5
C1) Dips (bodyweight): x10, x10, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: Bodyweight only x15, x10 each leg
E1) Close Grip Low Cable Row (seated) Skipped
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x12, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x8 x8, x8, x6
Diet still sucks. Eating Guinness cake now. But those strength and hypertrophy gains I guess…yay
1 Like
3/30/23
5:3:1 with Joker sets
Trying something different today…stuffed from a birthday overeating celebration yesterday…in my head a bit again today
30 min incline treadmill walk 3.8 MPH, then
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 254lbs x5, 294lbs x5, 334lbs x5
B1) Barbell Bench Press: warm up sets x3, 125lbs x5, 145lbs x5, 165lbs x5, Jokers 170lbs x3, x3, x3
C1) Chin-ups (Bodyweight): x10, x8, x5, x5, x4, x4
1 Like
4/2/23
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 105lbs x3, 120lbs x3, 135bs x3, Joker sets: 135lbs x3, x3
B1) Barbell Deadlift: (warm up sets) 195lbs x3, 220lbs x3, 250lbs x3, Jokers 250lbs x3, x3
C1) Dips (bodyweight): x11, x7, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x8, x8, x7 each leg
E1) Close Grip Low Cable Row (seated) Skipped
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x12, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x8, x8, x6
F1) Decline Leg Raises (knees bent) x20, x3- stopped due to cramps
Later some light outdoor tennis, running around the court, dog walk and grilling. I have significantly cut carbohydrates (to 100-150 grams/day) and upped my fat intake and slowly I feel better as far as less energy drops. No alcohol either for 3 days. If this keeps up and I drop bodyfat, I’m going to be pretty convinced that I my brain can’t handle low fat diets.
1 Like
4/4/23
40 min treadmill walk (fasted)
Some abs, mobility work.
Heart scan this morning before work.
1 Like
4/6/23
5:3:1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 294lbs x5, 334lbs x3, 374lbs x2, Joker set: 234lbs x10, x8
B1) Barbell Bench Press: warm up sets x3, 145lbs x5, 165lbs x3, 185lbs x2, Jokers 185lbs x2, x2
C1) Chin-ups (Bodyweight): x12, x6, x5, x5
D1) Seated Leg Curl Machine: 110lbs x10, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x15, x10
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 60lbs x10, x8, x8
Air Assault bike intervals, 30 sec sprint, 1 min slow pace, 7 min
1 Like
4/8/23
Bodyweight: 212.5lbs
Tried to run at a mild pace for about 6 minutes on an indoor track before lifting…meh. Felt a strain in my left heel. Definitely needs work.
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 115lbs x5, 125lbs x3, 140bs x1, x1, Joker sets: 95lbs x8, x7
B1) Barbell Deadlift: (warm up sets) 205lbs x5, 230lbs x3, 260lbs x1, x1, x1, added belt but no straps, grip was decent for 1 rep, none today
C1) Dips (bodyweight): x12, x7, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x8, x6, x7 each leg
E1) Close Grip Low Cable Row (seated) Skipped
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x12, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x8, x7, x6
Dog walk later. Really disappointed I didn’t calorie track after Monday, I think I ate a lot more protein and fat this week.
1 Like
4/11/23
5:3:1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 259lbs x5, 299lbs x5, 339lbs x5, Joker set: none
B1) Barbell Bench Press: warm up sets x3, 135lbs x5, 150lbs x5, 170lbs x5, Jokers 170lbs x5, x5
C1) Chin-ups (Bodyweight): x13, x6, x5, x5, x4
D1) Seated Leg Curl Machine: Skipped
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x15, x10
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 60lbs x8 x8, x8
Started a bit of running in anticipation of a 3K race next month. My right hamstring isn’t happy about this. I hate long distance running.
1 Like
4/15/23
Bodyweight: 212 lbs
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 100lbs x5, 115lbs x5, 130bs x5, Joker sets: 130lbs x4, x2
B1) Barbell Deadlift: (warm up sets) 185lbs x5, 215lbs x5, 240lbs x5, no Jokers again
C1) Dips (bodyweight): x13, x6, x5, x4- massive pump after
D1) Rear Foot Elevated Split Squat with Dumbbells: 40lbs each hand x6, x6, x7 each leg
E1) Close Grip Low Cable Row (seated) Skipped
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x12, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x8, x7
Dog walk after for 15 min and tennis serves a few hours after that. Long fast today. Might be the running, but felt weaker on OH press max and very unstable with RESS- losing my balance more than usual. Stupid running. My right hamstring still lets me know it’s injured at times.
1 Like
4/18/23
5:3:1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 279lbs x5, 319bs x3, 359lbs x3, Joker set: none
B1) Barbell Bench Press: warm up sets x3, 140lbs x3, 160lbs x3, 180lbs x3, Jokers 185lbs x3, x3
C1) Chin-ups (Bodyweight): x11, x6, x5, x5
D1) Seated Leg Curl Machine: Skipped
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x15, x10
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x12 x12, x8
Treadmill walk, with a few running intervals (6.5 mph, 3 min) thrown in
1 Like
4/20/23
5/3/1 with Joker sets
Bullshit quick I don’t feel like it workout:
A1) Standing Overhead Barbell Press: (warm up sets), 110lbs x3, 125lbs x3, 140bs x3, Joker sets: 140lbs x1, 95lbs x10, x8
B1) RESS with dumbbells BWT x10, 40lbs each hand x8
C1) Seated Soleus Raises (with pause each position) 50lbs x12, x12, x10
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10,x8, x7, 20lbs each arm x10
Feel like crap, decent pump in arms
1 Like