3/17/23 C5W2D1 BPS
Squat: 135x5, 155x5, 175x5, 135x5x5
Bench: 115x5, 130x5, 150x5, 115x5x5
Circuit: DB Squat 70x12-13, Push ups (+ROM) x15, Chin ups x6-8, Hanging leg raises x10. 4 times through plus 1 more set of hanging leg raises.
Got to the gym a little late, had to rush through the end but hit required reps on all the assistance. Workout done in 49min.
Check out logs like @T3hPwnisher and @SvenG and you will see that consistency and hard work is all it takes. Oh and you have to be mental 
3/18/23
63min LISS running/walking outside avg HR 135bpm bout 5 miles
3/20/23
Deadlift: 175x5, 205x5, 230x5, 175x5x5
SOHP: 90x5, 100x5, 115x5, 90x5x5
Circuit: KB swings 24kg x20, TRX inverted row x15, Dips x11, Ab wheel x10. 5 times through.
Slept real bad last night this felt harder than it should have.
3/21/23
40min LISS on treadmill avg HR ~139
3/22/23 BPS C6W3D1
Squat: 155x5, 175x5, 195x5, 155x5x5
Bench: 130x5, 150x5, 165x5, 130x5x5
Circuit: DB squat 70x10, Chin ups x6, Push ups (+ROM) x15, Hanging leg raises x10. 5x through
I was tired all day, right on through to my drive to the gym at 845pm, like trying hard not to fall asleep at times, yet this workout was good, the weight moved well, I feel ready for some more.
I did my push ups on this thing with my feet on the plate and I was surprised it was more challenging, but good.
3/23/23
LISS 20min on Airdyne bike, 10 min on elliptical, 10 min on treadmill, keeping heart rate between 130 and 140bpm
3/24/23 C6W3D2 BPS
Deadlift: 205x5, 230x5, 255x5, 205x5x5
SOHP: 100x5, 115x5, 130x5, 100x5x5
Circuit: KB swing 24kg x15, TRX inverted row x12, Dips x11, Ab wheel x10. 5 times through.
I should probably reset my press because that top set was done with a “by any means necessary” kind of form… Pause at the bottom, drive hard up and back, grind a little on the last rep. I don’t think I have excessive hip drive going on like you see in some techniques but still the form was different than the other sets. Otherwise felt pretty solid. On the other hand I really want to press 135 so haha maybe push on? It’s hard to train smart, too tempting to be an idiot
3/27/23 C7W1D1
Squat: 145x5, 170x5, 190x5, 145x5x5
Bench: 125x5, 145x5, 160x5, 125x5x5
Circuit: DB squat 70x12, Push ups (+ROM) x15, Chin ups x7, Hanging Leg raises x10. 5 times through
It was my wedding anniversary this past weekend. I’ve been pretty good with meal prepping the last 6 months, but the kids went to grandma’s house and we went out to eat 4 times. Hit a new bodyweight PR this morning of 174.6 lbs, that’s nothing but I’m pretty sure that’s near the heaviest I’ve ever weighed. Saturday lunch was a corn beef reuben with curly fries, dinner was angel hair in a white sauce with lump crab meat and asparagus, perfectly cooked and a huge plate of it. Then we split peanut butter gelato balls dipped in chocolate, coconut amaretto cream pie, and crème brû·lée pie, so fucking good. Sunday morning I had something called a pancake roll-up, an oversized pancake rolled around eggs, ham, peppers, onions, and cheddar (x2) with a side of home fries. Lunch a huge plate of nachos supreme and thai Chile skirt steak tacos. Heaven. Dinner at a family party was baked ziti and meat balls.
On a lifting note, I did a bunch of curls, tricep extensions, and delt raises on Saturday, and that seems to have made my elbows sore during bench, so maybe I’ll cut that shit out. Yesterday I went on a 2.5 mile hike too so I wasnt totally a fat ass.
happy late anniversary
Thanks!
3/29/23 C7W1D2 BPS
Deadlift: 195x5, 220x5, 250x5, 195x5x5
SOHP: 100x5, 110x5, 125x5, 100x5x5
Circuit: KB swing 24kg x20, TRX Inverted Row x16, Dips x11, Ab wheel x10. 5 times through.
