9/28/17
OFF
Weight: 200.0, 200.0
Feeling sore and a bit rundown between some good lifts and being sick.
Saw the 199 flash for a second then it settled on an even 200 for this morning, road to teh hawt abz continues!
1 Like
9/29/17
Weight: 200.0, 200.0 (Early AM) 201.2, 201.4 (Post workout, breakfast, half gallon of water)
Chesticles
DB Flat Bench
1 x 10 x 55
1 x 8 x 65
1 x 6 x 75
1 x 4 x 85
1 x 8 x 95
4 x 5 x 95
1 x 4 x 95
1 x 10 x 70
Flat Fly
4 x 12 x 25
Cable Up and Under
4 x 15 x 30-40
Tricep Extensions (single and double)
High reps, superset with cables and fly
Hanging leg raises
3 x 15 superset with others
5 minute weighted vest walk + 25 lb vest + 12 incline + 3.2mph
Short and sweet today, felt decent, not great. the 95s moved OK. Wanted more time on the treadmill but it got cut short. Happy with the volume I got in on DB bench, did abs, so had to do the obligatory “are they there yet” check…sort of? Almost? Close? If I shaved my bear rug they may be there, who knows.
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Just flirting with the 190’s. Very nice!
Some solid DB bench strength there man~! I’m starting to hit some DB bench more often now that I have dumbbells to use. I’m not very proficient with them yet, though. You have me beat with DB bench strength right now!
I’m always amazed at how big of a difference shaving makes. You’re likely sporting an 8-pack under there without even knowing it!
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Ha, I’m so close to that 199…so close!
Thanks boyo! Have you simply not picked them up yet? Because that’s the only logical reason I can see as to why I would be pressing more weight on DBs than you at this point haha
Yeah, I could do with a good shearing, see where I’m sitting, find the right light and right instagram filter and next thing ya know, I’m a stah!
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Haha nah man. Just haven’t touched Dbs in years. They are a real struggle for me right now. BB bench 1rm of 375lbs and 95lb Dbs are a fight.
So, they are in my program now and hopefully I’ll see some relatively quick improvement with them, I do like the chest pump from them!
2 Likes
9/30/17
Weight: None
Back
Deadlifts
10 x 225
2 x 5 x 315
2 x 2 x 405
Lat Pulldown
5 x 10 x 150
Superset:
TBDL
4 x 10 x 185
3D Bands
4 x 15 x yellow
DB Row
3 x 12 x 100
Low D-Handle Cable Row
5 x 20 x 150
High D-Handle Lat Pulldown
5 x 20 x 120-150
Other stuff
A good day, worked out with the same fella that I tried to work out with awhile back, he’s got a bit of a new fire in him as he has just now realized that he is nowhere near where he was when he was playing college ball (ex-running back) so he seems to want in on all these shenanigans…we shall see.
2 Likes
10/2/17
Weight: 202.0 (Solid! After a weekend of homemade lasagna and cookies, this came as a surprise)
Shoulders/OHP
OHP
5 x 115
5 x 135
3 x 155
3 x 175 (wanted 5, maybe would’ve had it if I had a belt on, 3 was a grinder, but it got done)
10 x 5 x 115
Superset:
Lateral Raises
5 x 12 x 25
Tricep Extensions
5 x 20 x 60
Superset:
Rear Delt Raise
4 x 15 x 25
Single Arm Tricep Extension
4 x 12 x 30
Weighted Vest Walk
15 minutes x 25lb vest x 12 incline x 3.2mph
A good day, can definitely feel the lost weight when bracing and moving weight, but the 175 felt ok, still stronger than I was before!
Starting to lose my way a bit and get lost in the weeds (accessories) going to make a conscious effort to simplify back to a 5/3/1 style for my compound sets.
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10/3/17
Weight: 200.4, 200.4
Off
10/4/17
Weight: 200.8, 200.8
Back Volume
Superset:
Wide Grip Pull ups
4 x 5 x BW
3D Bands
4 x 15
Barbell Row
5 x 15 x 95
High Point NG Lat Pulldown
4 x 20 x ?
Low Row Cable
4 x 20 x 150
Lat Pulldown (Close Grip)
4 x 15 x 150
Chest Supported DB Row
5 x 10 x 50lb DBs
Weighted Vest Walk
10 Minutes x 25lbs x 3.2mph x 12 incline
Haven’t done the workout yet, but did 5 (FIVE) wide grip pull ups this morning just to see where I’m at with my lat, definitely still felt it, but it was the most painless I’ve done them since mid summer. Am freaking stoked (although I was humbled at 5, have lost a lot on em) but I can do them!
Got a volleyball game tonight, so stayed away from hamstrings, got a really solid lat pump in with the pull ups, boy have I lost the endurance, but it felt awesome to do them again! Easily the high point of the day/week.
Still seem to have a bit of a head cold/sinus issue, so that sucks for the cardio/conditioning portion.
Heavy legs tomorrow. Whoop whoop.
3 Likes
10/5/17
Weight: 196.8, 196.8
This…definitely a bit dehydrated, but I expected 199.xx not 196-197
Run down from the week, lack of sleep, blah blah blah, so to do something I may or may not do arms.
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Awww, cute little boy 
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Don’t worry, I’ll be selling my 21 day booty blasts soon, for all of you wondering how I got sooooo shredded so fast #basic 
3 Likes
10/6/17
Weight: 197.8 (early AM) 199.6 (post workout/breakfast/water)
Arms/Bro-Day
Bunch of supersets for bis, tris, and abs.
More pull ups (30-35 total)- highlight: 2 x 5 x +25 on WG Pull ups
Weighted Vest Walk: 12 incline x 3.2mph x 10 minutes x +25lb
Basically I wanted to lift something but didn’t want to waste a squat day. have slept approximately 4-6 hours over the last 2-3 nights (sick wife, antsy dogs) and simply haven’t felt up to snuff. Hoping for solid sleep tonight, then an early session before our final football game with another coach, I think weight will move if I can get 6-8 hours tonight.
2 Likes
10/7/17
Squats
Front/Back
10/10 x 135
5/5 x 185
5/5 x 225
Back Squats
3 x 245
3 x 3 x 275
1 x 20 x 135
Calves
4 x 10 x 180
Lilly Shrugs
5 x 10 x 70lb DBs
It was a good one, legs are still DOMS ridden (part of that is lack of recovery all weekend, lots of good beer and crappy food).
Wrists were having none of it past 225, so switched to straight back squats.
2 Likes
10/9/17
Weight: 203.0
OHP/Shoulders
OHP
2 x 10 x 95
2 x 8 x 115
2 x 5 x 135
1 x 3 x 155
1 x 2 x 185 (Smooth)
0 x 200 (Missed at nose)
0 x 200 (Missed at forehead)
1 x 1 x 195 (Grindy, got it) PR
3 x 5 x 135
1 x 8 x 115
1 x 10 x 95
Rear Delt Fly
4 x 20 x 25
Lateral Raise
3 x 15 x 25
BTN Press
3 x 10 x 65
Power Snatch
3 x 10 x 65
Superset:
Tricep Extensions (w/ rope)
2 x 12 x 90
Face Pulls
2 x 15 x 90
A good day to have a good day. 185 was smooth, thought I had 200, I did not. But hey, PR’d anyway. On the video the first attempt at 200 was strict and may have been eye level, second one had a bit of leg drive which pushed it up to that forehead area.
Soon…
3 Likes
10/16/17
Weight: 204.4 (early AM)
OHP
2 x 8 x 95
2 x 6 x 115
2 x 4 x 135
1 x 6 x 155
1 x 8 x 135
1 x 6 x 135
2 x 8 x 115
1 x 10 x 95
Rear Delt Row/Fly
4 x 12 x 35lb DBs
Lateral Raise
4 x 10 x 30
Front Raise
4 x 10 x 25
Tricep Extension
4 x 10-12 x 70-90
Single Arm Tricep Extension
4 x 10 x 30-50
Face Pull (high point)
4 x 15 x 90
Face Pull (low point)
4 x 15 x 90
SB Complex (High Pull, OHP, Front Raise, Muscle Snatch)
4 x 10 x 45lbs
Pull Ups
3 x 5 x +25
1 x 3 x BW
Weighted Vest Walk
Incline 12 x 3.5mph x 1/4 mile x +25
After a full week in Vegas and then a weekend at a bachelor party I came in lighter than I expected at about 205, definitely feeling soft and squishy, but it was a good time (although I can still feel those Coronas). Excited to be back and eating and working out on a schedule again, need to recover from my vacation haha definitely don’t have a ton of stamina in the tank for now, but not worried about it. A positive from the trip is that (as you’d expect) we did a ton of walking and I attempted to hydrate like it was my job between sessions of beer with my old man.
All in all, good trip, fun vacation, pumped to be back to the real world and a schedule of sorts.
3 Likes
10/17/17
Weight: 202.4
Squats
Front Squat
2 x 5 x 135
2 x 5 x 185
1 x 5 x 225
1 x 3 x 245
Back Squat
3 x 5 x 245
2 x 5 x 225
1 x 10 x 135
Good morning
3 x 10 x 95
Calves
4 x 15 x 90
Leg Press (Squat Stance)
3 x 10 x 335
Walking Lunges
25/leg x +25lbs
Weighted Vest Walk
10 incline x +25lbs x 3.5mph x 10 minutes
With this caloric deficit and weight drop, I feel like my squat has suffered the most out of all of my lifts, and it is quite frustrating, because 245 felt like a house…and it shouldn’t have. I understand it’ll come back around when I level out, but boy is it a pretty shit feeling.
2 Likes
10/18/17
Weight: 203.2
Back
Superset:
Bent Over Rows
10 x 115
10 x 135
8 x 155
8 x 185
2 x 5 x 185
10 x 155
10 x 135
15 x 115
Plate Raise
Sets of 12 with 25lb plate between
Superset:
Lat Pulldown
4 x 12 x 150
Low NG Cable Row
4 x 10 x 150
NG Pull Down
4 x 12 x 100
DB Row
2 x 8 x 100
Superset:
Straight Arm Push Down
4 x 12 x 90
DB Curl
4 x 10 x 30
Superset:
WG Pull Up
5, 5, 5, 3
Straight Bar Curl
3 x 12 x 45
Short on time, short on energy. Pull ups seem to be capped at 5 right now with my lat, feels strong through the movement then it just…stops, I’m thinking mental block. Grip issues with DB rows, far from my best effort, even for one of my last movements. Everything felt ok, decent pump, still feeling/looking soft, getting all the extra stuff out of my system still.
Found a sweet, fast meal, mug omelette. 3-4 eggs in a mug/bowl, chop turkey bacon up into small pieces, pop into the microwave for 2:30-3 minutes, and voila! a one dirty dish omelette on the go! I’m in love with these little bad boys! Better than hard boiled eggs, plus you can add actual flavor and ingredients like any regular omelette.
2 Likes
10/19/17
Weight: 201.6
Chest
Low Incline DB Press
2 x 10 x 55
2 x 8 x 65
2 x 5 x 75
4 x 5 x 95
1 x 6 x 95
Flat BB Bench
3 x 10 x 135
Tricep Extensions
Cable Flys
Skull Crushers
Pec Deck
The 95s moved very smoothly on this day, but my workout got started, then interrupted, then started, then interrupted, then started, then interrupted…just one of those days where the stars were aligned against you and your workout. Ended up having about 35 straight minutes when it all was said and done, doesn’t hurt my feelings though as chest is my least favorite training day.
Don’t remember the numbers for the accessories…lots of volume though.
2 Likes
10/20/17
Weight: 200.6
OFF… this was a lie…
Random
Deadlift/Squat Superset
5 x 135/135
5 x 185/225
5 x 5 x 205/315
8 x 185/225
12 x 135/185
Calves
4 x 15 x 70
Lilly Shrugs
3 x 10 x 65lb DBs
Walking Lunges
2 x 10 x 30lb DBs
Pistol Squats (off bench)
3 x 10 x BW
Stair stepper
10 minutes x +25lbs x level 7
Squats and everything felt much better. Grip has gone to hell, and 315 didn’t feel as light as it should. But it was a pretty good workout for an off day haha
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