You know what I really miss? You and @dagill2 as a comedy duo/ sassy but loving couple.
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I know, I think he has been cheating on me.
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Alright, had a couple days off, which was good for my creaky joints. I miiiiiight just start a 531 TM run, but with an aggressive approach instead of simple maintenance. So started that today with a bit of squats. Was conservative on the starting weights because I have not lifted heavy in more than 2 months. Still, it was easy, doubled the topset no problem, so will for sure bump it a little next time.
Added some fairly easy declines (which I think I will do for a while in place of the inclines). Pretty good to hit these fairly heavy numbers when I haven’t done them in a long time, that bodes well.
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Barbell Squat
- 20 kg x 3 reps
- 60 kg x 5 reps
- 75 kg x 5 reps
- 90 kg x 5 reps
- 105 kg x 3 reps
- 120 kg x 3 reps
- 135 kg x 1 reps
- 150 kg x 2 reps
- 105 kg x 8 reps
- 105 kg x 8 reps
- 105 kg x 8 reps
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Decline Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 5 reps
- 90 kg x 3 reps
- 100 kg x 3 reps
- 110 kg x 3 reps
- 120 kg x 3 reps
- 130 kg x 1 reps
- 100 kg x 10 reps
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Muscle-Up
- 1 reps
- 2 reps
- 3 reps
-
Machine Calf Extension
- 32.5 kg x 25 reps
- 35 kg x 25 reps
- 40 kg x 25 reps
- 40 kg x 25 reps
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Press day. A little sore from yesterday, and also tired from a bit too much alcohol. Set the TM max at 85…both that and the bonus rep at 90 were a bit shaky. Backoffs at 60 were slow, smooth and easy.
Did some deadlifts as well to start getting used to some heavier stuff. Not sure if I will do a separate deadlift day or just combine it with press like this.
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Standing Barbell Shoulder Press (OHP)
- 35 kg x 5 reps
- 42.5 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 3 reps
- 70 kg x 3 reps
- 77.5 kg x 1 reps
- 85 kg x 1 reps
- 90 kg x 1 reps
- 60 kg x 8 reps
- 60 kg x 8 reps
- 62.5 kg x 8 reps
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Barbell Deadlift
- 60 kg x 5 reps
- 100 kg x 5 reps
- 120 kg x 3 reps
- 140 kg x 3 reps
- 160 kg x 2 reps
- 180 kg x 1 reps
- 180 kg x 1 reps
- 120 kg x 10 reps
Ran for some intervals
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@Koestrizer it is comments like this that really need @dagill2 to be here, so we can all enjoy the comments.
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Had a decline/incline workout a couple days ago, but my old reliable app seems to have maybe permanently shit the bed, so I do not have a record of it. Oh well, it was fine.
Today was squats. TM is at 150, but I repped it four times so I will probably move it up a little. I did backoffs of 110x8 for 3 sets, but I may lighten that up and do more volume.
Afternoon Workout
Wednesday, 29 March 2023 at 14.56
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 90 kg × 5
Set 4: 105 kg × 3
Set 5: 120 kg × 3
Set 6: 135 kg × 1
Set 7: 150 kg × 4
Set 8: 110 kg × 8
Set 9: 110 kg × 8
Set 10: 110 kg × 8
Calf Press on Seated Leg Press
Set 1: 30 kg × 20
Set 2: 35 kg × 20
Set 3: 40 kg × 20
Set 4: 45 kg × 20
Set 5: 50 kg × 20
Pull Up
Set 1: 10 reps
Set 2: 10 reps
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Today was press day. My right shoulder has been screaming at me the last bunch of days, so was a bit wary. Was fine after warmup. Decided not to do deads on the same day after all…I don’t think it gives me enough rest time in general.
85 was very strict (and tough), 95 was cheaty.
Afternoon Workout
Thursday, 30 March 2023 at 15.49
Overhead Press (Barbell)
Set 1: 35 kg × 5
Set 2: 42,5 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 3
Set 5: 70 kg × 3
Set 6: 75 kg × 1
Set 7: 85 kg × 1
Set 8: 95 kg × 1
Set 9: 60 kg × 8
Set 10: 62,5 kg × 8
Set 11: 65 kg × 8
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Set 3: 2 reps
Did some rear delt flyes as well
Strong - Workout Tracker & Gym Log
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Very straight forward deadlifting day. TM is set at 180, which is obviously way too low. Even feeling beat up, 195 was not a big problem. Only did one backoff, just to go easy on myself and my back.
Afternoon Workout
Friday, 31 March 2023 at 15.41
Deadlift (Barbell)
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 110 kg × 5
Set 4: 125 kg × 3
Set 5: 145 kg × 3
Set 6: 165 kg × 1
Set 7: 185 kg × 1
Set 8: 195 kg × 1
Set 9: 125 kg × 12
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 3 reps
Set 8: 3 reps
Set 9: 12 reps
Set 10: 12 reps
Set 11: 12 reps
I cannot record the box height in the new app, so whatever. It was all super amazing.
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Hadn’t caught up in a while. The consistent strong work continues, I see. Still mainlining cool whip with the best of 'em?
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I am getting so fat, I may as well just be spooning the Whip into my facehole.
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Shoulder still kinda screaming at me, and everything felt about 5 to 10 kilo heavier today. Still did okay work. Tripled the topset, but it was a near thing.
Morning Workout
Saturday, 1 April 2023 at 11.32
Decline Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 65 kg × 5
Set 3: 75 kg × 5
Set 4: 90 kg × 3
Set 5: 100 kg × 3
Set 6: 115 kg × 1
Set 7: 125 kg × 3
Set 8: 90 kg × 8
Set 9: 90 kg × 8
Set 10: 90 kg × 8
Incline Bench Press (Barbell)
Set 1: 20 kg × 3
Set 2: 40 kg × 6
Set 3: 50 kg × 6
Set 4: 60 kg × 6
Set 5: 70 kg × 6
Set 6: 80 kg × 6
Set 7: 90 kg × 6
Strong - Workout Tracker & Gym Log
Did some light MTS rows and ran some intervals. I think I will not do any dedicated pulling days any longer, my elbows seem to do better if I just add a simple pull exercise every session without overloading them.
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Squat day today. I did not officially bump up the TM (from 150), but clearly I need to. This was a good mix of going heavy and doing some volume at the end…this program calls for 3 sets of 105 for 8 reps for the last three, so this was obviously much more work than that. Felt good.
Squat TM
Monday, 3 April 2023 at 15.59
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 90 kg × 5
Set 4: 105 kg × 3
Set 5: 120 kg × 3
Set 6: 135 kg × 1
Set 7: 155 kg × 4
Set 8: 120 kg × 10
Set 9: 110 kg × 10
Set 10: 100 kg × 10
Calf Press on Seated Leg Press
Set 1: 30 kg × 20
Set 2: 35 kg × 20
Set 3: 40 kg × 20
Set 4: 45 kg × 20
Set 5: 50 kg × 20
Pull Up
Set 1: 10 reps
Set 2: 10 reps
Strong - Workout Tracker & Gym Log
Ran some intervals
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Press Day today. Shoulder still not great, but it isn’t getting in the way of anything. Really challenged myself with the last three sets, that shit was tough.
Ohp
Tuesday, 4 April 2023 at 13.30
Overhead Press (Barbell)
Set 1: 35 kg × 5
Set 2: 42,5 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 3
Set 5: 70 kg × 3
Set 6: 75 kg × 1
Set 7: 85 kg × 1
Set 8: 97,5 kg × 1
Set 9: 67,5 kg × 10
Set 10: 65 kg × 10
Set 11: 62,5 kg × 10
Iso-Lateral Row (Machine)
Set 1: 22,68 kg × 10
Set 2: 22,68 kg × 10
Set 3: 43,09 kg × 10
Set 4: 43,09 kg × 10
Set 5: 63,5 kg × 10
Set 6: 63,5 kg × 10
Set 7: 83,91 kg × 10
Set 8: 83,91 kg × 10
Set 9: 63,5 kg × 20
Set 10: 63,5 kg × 20
Strong - Workout Tracker & Gym Log
Ran intervals again.
3 Likes
Another day, another…something. My shoulder is not really getting better, so that is worrisome. Elbows have been better mostly by virtue of not blasting them so hard on a dedicated pulling day.
Today was deadlifts. Set the TM up 10 kilo to 190, which made every subsequent set harder as well. Did a bonus single at 200 and the backoff set of 140 for 12 was a nice challenge.
Dead
Thursday, 6 April 2023 at 11.14
Deadlift (Barbell)
Set 1: 75 kg × 5
Set 2: 95 kg × 5
Set 3: 115 kg × 5
Set 4: 135 kg × 3
Set 5: 145 kg × 3
Set 6: 170 kg × 1
Set 7: 190 kg × 1
Set 8: 200 kg × 1
Set 9: 140 kg × 12
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Face Pull (Cable)
Set 1: 20,41 kg × 20
Set 2: 20,41 kg × 20
Set 3: 20,41 kg × 20
Set 4: 20,41 kg × 20
Strong - Workout Tracker & Gym Log
For a change of pace, I did not do intervals, instead I walked quickly on the dreadmill up an increasing incline. I sorta enjoyed this…got my heart rate where I wanted it, and it doesn’t suck like running does. Will do again.
4 Likes
Bench day. Worried about the shoulder, and I think it made everything feel heavier in the warmups…I mean, it hurts a little but it doesn’t seem to be getting in the way. In any event, I then put 10 kilo over the TM on the topset and smashed it, so I dunno.
Starting to think this is a pinched nerve kind of situation. The inclines hurt for realz, so might have to drop those until this gets sorted.
In any case, feel my lifts are in a pretty good place right now for 85 kilo of bodyweight.
Morning Workout
Friday, 7 April 2023 at 11.16
Decline Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 65 kg × 5
Set 3: 75 kg × 5
Set 4: 90 kg × 3
Set 5: 100 kg × 3
Set 6: 115 kg × 1
Set 7: 125 kg × 1
Set 8: 135 kg × 1
Set 9: 90 kg × 8
Set 10: 90 kg × 8
Set 11: 90 kg × 8
Muscle Up
Set 1: 1 rep
Incline Bench Press (Barbell)
Set 1: 40 kg × 8
Set 2: 50 kg × 8
Set 3: 60 kg × 8
Set 4: 70 kg × 8
Set 5: 80 kg × 8
Strong - Workout Tracker & Gym Log
Did more fast walking up the incline to finish things off.
2 Likes
Yesterday’s work was squats. I was too tired and underfed to perform well on the topset, it was shaky. I punished myself on the backoffs, these are getting heavier every week, but this was pretty tough.
Squat TM
Sunday, 9 April 2023 at 11.29
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 90 kg × 5
Set 4: 105 kg × 3
Set 5: 120 kg × 3
Set 6: 135 kg × 1
Set 7: 150 kg × 1
Set 8: 160 kg × 2
Set 9: 125 kg × 10
Set 10: 115 kg × 10
Set 11: 105 kg × 10
Calf Press on Seated Leg Press
Set 1: 22,68 kg × 20
Set 2: 31,75 kg × 20
Set 3: 40,82 kg × 20
Set 4: 40,82 kg × 20
Set 5: 40,82 kg × 20
Set 6: 31,75 kg × 20
Pull Up
Set 1: 12 reps
Set 2: 12 reps
Strong - Workout Tracker & Gym Log
Fast walking up the incline
3 Likes
And today’s work was press. Top stuff was fine, but had to go lighter on the backoffs as a result.
Ohp
Monday, 10 April 2023 at 11.23
Overhead Press (Barbell)
Set 1: 35 kg × 5
Set 2: 42,5 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 3
Set 5: 70 kg × 3
Set 6: 80 kg × 1
Set 7: 90 kg × 1
Set 8: 100 kg × 1
Set 9: 62,5 kg × 10
Set 10: 60 kg × 10
Set 11: 60 kg × 10
Lat Pulldown (Machine)
Set 1: 40 kg × 12
Set 2: 45 kg × 12
Set 3: 50 kg × 12
Set 4: 55 kg × 12
Set 5: 60 kg × 12
Set 6: 70 kg × 12
Strong - Workout Tracker & Gym Log
Did some reverse flyes and did more fast walking.
3 Likes
Deads today. Whatever is up with my “shoulder” seems more to be a nerve issue, possibly coming from my neck or upper back. Which is annoying, because it might stick around for a long time. So should I even be deadlifting? Who can say! Stayed away from 200, though I surely could have.
Dead
Wednesday, 12 April 2023 at 15.06
Deadlift (Barbell)
Set 1: 75 kg × 5
Set 2: 100 kg × 5
Set 3: 115 kg × 5
Set 4: 135 kg × 3
Set 5: 155 kg × 3
Set 6: 170 kg × 1
Set 7: 190 kg × 1
Set 8: 140 kg × 13
Strong - Workout Tracker & Gym Log
Did nothing else, had no time.
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What makes you suspect that?
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A few things make me think so. The pain is not directly on muscle tissue. I can also feel tension stretching to my neck and upper back. And lastly…it just reminds of similar times when I had nerve related damage.
It is not major. It is just annoying.