10/27/23
Bodyweight: 218lbs
A1) Standing Overhead Dumbbell Press: (warm up sets), 25’s x10, 40’s x10, 60’s x6, x5, x5, 30’s x10
B1) Rear Foot Elevated Split Squat with Dumbbells: 25lbs each hand x8, x8, x6, x5 each leg
D1) Incline Dumbbell Curls (45 degrees) 40lbs each arm x8, x8, 30lbs x8
E1) Soleus Raises: 60lbs x12, x10, x10
F1) Dips: (Body weight) x10, x8, x7, x6
G1) Hammer Strength Machine Preacher Curl 45lbs x15, x12
H1) Seated Leg Extension Machine: 160lbx x10, x10, x10
I1) Reverse sit up Bwt x10, x10, x8
11/2/23
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 234lbs x10, 284lbs x8,x8, x8
B1) Hammer Machine Seated Incline Press: warm up sets x3, 185lbs x10,x8, x8
C1) Chin-ups (Bodyweight): x10, x7,x7, x6, x5
D1) Seated Leg Curl Machine: 110lbs x10, x10, x10
Maintaining a little strength…3 days of diet tracking and then I derail my caloric train. Mentally not motivated.
11/6/23
A1) Standing Overhead Dumbbell Press: (warm up sets), 25’s x10, 40’s x10,x10, x10
B1) Rear Foot Elevated Split Squat with Dumbbells: 25lbs each hand x10, x8, x8, x6, each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x8, x8, 30lbs x8
F1) Dips: (Body weight) x10, x8, x7, x6
G1) Hammer Strength Machine Preacher Curl 45lbs x15, x12
H1) Seated Leg Extension Machine: 160lbx x10, x10, x10
I1) Reverse sit up Bwt x10, x10, x8
Dog walk, 40 min
11/12/23
Bodyweight: 218lbs
Toiling with the idea of going back to a 5:3:1 template since my workouts have been stale lately. Tested V-squat and barbell bench max today to get a baseline of where I’m at. Hopefully I get some momentum rolling. I’ve accepted I don’t want to restrict my diet or drinking (at least) until the holidays are over.
A1) V- Hammer Squat Machine (facing pads): warm up sets, 234lbs x10, 284lbs x8, 324lbs x6, 384lbs x1- little back twinge, stopping
B1) Barbell Press: warm up sets x3, 185lbs x1, 190lbs x1
C1) Chin-ups (Bodyweight): x10, x7,x7, x6, x5
D1) Seated Leg Curl Machine: 110lbs x10, x10, x8, 115lbs x7
E1) Seated Calf Machine (Straight Knees): 100lbs x10, 140lbs x10, 205lbs x8, x8
F1) Straight Bar Reverse Curls: 50lbs x8, x8, x8
11/19/23
Bodyweight: 219.4lbs
A1) Standing Overhead Barbell Press: (warm up sets), 95lbs x5, 115lbs x4, 125lbs x1- thought I started compensating too much- some right shoulder strain
B1) Rear Foot Elevated Split Squat with Dumbbells: 25lbs each hand x10, 45lbs each hand x5 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, 30lbs x8
F1) Dips: (Body weight) x10, x8, x7, x6, x3
G1) Dumbbell Lateral Raises: 15lbs each x20- felt ok
H1) Barbell Deadlift: warm up sets, 135lbs x5, 155lbs x5, 175lbs x3, 225lbs x3, 250lbs x1- grip sucks, may go back to wraps and belt for heavy sets
Conditioning later will include annual leaf raking, bagging in a tarp and pulling to the curb, for at least an hour. I will be tired.
11/21/23
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 x5, 155lbsx5
C1) Pull-ups Parallel Grip (Bodyweight): x10, x6, x5, x5
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: 220lbs x10, x10, x8, x8
G1) Seated Leg Extension Machine: 150lbs x10, x10, x10
11/24/23
A1) Standing Overhead Barbell Press: (warm up sets), 95lbs x5, 115lbs x5, 125lbs x5
B1) Rear Foot Elevated Split Squat with Dumbbells: 25lbs each hand x10, x8 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, 30lbs x8
F1) Dips: (Body weight) skipped
G1) Dumbbell Lateral Raises: 20lbs each x20- felt ok
H1) Barbell Deadlift: warm up sets, 135lbs x5, 155lbs x5, 185lbs x5, 235lbs x5
I1) Soleus Raises: 50lbs x10, x10, x10
J1) Seated Leg Extension: 150lbs x12, x10, x10
I just jumped in today with a brief warm up of hip, ankle, and back mobility. I didn’t calculate any actual weights in 5/3/1 and maybe my numbers were too high. I generally am feeling left sided back pain and a lot of anterior delt soreness later today. I have to work on patience and not getting hurt- which I mostly do anyway, but even more so.
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11/30/23
Bodyweight: 221lbs
A1) V- Hammer Squat Machine (facing pads): (290lbs training max) warm up sets x3, 184lbs x3, 209lbsx3, 234lbsx5, x5, x5- no back tweaks without belt
B1) Barbell Bench Press: (185lbs training max) warm up sets x3, 120lbs x3, 135lbs x3, 150lbs x3, x3- arched and depressed shoulders- no pain on the right
C1) Pull-ups Parallel Grip (Bodyweight): x8, x6, x5, x5
D1) Seated Leg Curl Machine: 115lbs x x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 220lbs x10, x10, x8
G1) Seated Leg Extension Machine: 150lbs x10, x10, x10
H1) Barbell Preacher Curls Medium Grip: 60lbs x10, x10, x8
I hurt in a lot of places (tendinitis, other?) and am trying joint mobility and good positioning to avoid more.
12/3/23
5/3/1ish something
A1) Standing Overhead Barbell Press:(140 training max) (warm up sets), 90lbs x3, 100lbs x3, 155lbs x3
B1) Rear Foot Elevated Split Squat with Dumbbells: 30lbs each hand x8, x8 each leg
D1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x10, x9
F1) Dips: (Body weight) x8, x6, x6, x5
G1) Dumbbell Lateral Raises: 15lbs each x20 slight torso flex
H1) Barbell Deadlift: (260 training max) warm up sets, 165lbs x3, 185lbs x3, 210lbs x3
I1) Soleus Raises: 55lbs x10, x10, x10
Later, dog walk. I think I’ve drank alcohol every night this week. Not shit faced/non-functional, or anything.
12/7/23
5/3/1 ish
A1) V- Hammer Squat Machine (facing pads): (290lbs training max) warm up sets x3, 194lbs x5, 224lbs x3, 249lbs x3 without belt
B1) Barbell Bench Press: (185lbs training max) warm up sets x3, 125lbs x5, 145lbs x3, 160lbs x3, x3- arched and depressed shoulders- still some shoulder pain pain on the right
C1) Pull-ups Parallel Grip (Bodyweight): x8, x6
D1) Seated Leg Curl Machine: 115lbs x x10, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): skipped
F1) Straight Knee Seated Calf Raise Machine: skipped
G1) Seated Leg Extension Machine: skipped
H1) Barbell Preacher Curls Medium Grip: 60lbs x10, x10, x8