Long time no log…
I’ve been lifting pretty regularly but I’ve been too lazy or busy or a combination of the two to log my exercise.
Of course I couldn’t run it as written since I’m a pansy so I alternate the intensity and volume like this:
Day 1 = 5,4,3,2,1
Day 2 = light weight, 20 reps
Day 3 = off
Day 4 = 5,4,3,2,1
Day 5 = light weight, 20 reps
Day 6&7 = off
Tonight’s workout:
several sets of weighted crunches and some rotator cuff work as a warm up.
Built for Bad circuit:
front squat:
165 x 5
185 x 4
205 x 3
215 x 2
225 x 2
Dips:
90 x 5
115 x 4
125 x 3
135 x 2
135 x 1
s.g.h.p.:
135 x 5
155 x 4
165 x 3
175 x 2
185 x 1
seated military press:
160 x 5
170 x 4
180 x 3
190 x 2
200 x 1
weighted pull ups:
25 x 5
35 x 4
45 x 3
45 x 2
45 x 1
*dead hang with 135 around my waist x 10 seconds or so.
Still have some pressing strength I see!
Thanks.
It doesn’t really count though since I was seated… in a smith machine. lol
Yesterday I did some bench and quad work, pulled something in my right shoulder. Nothing major, just annoying.
Tonight’s workout:
Pyramid weight increases in the movements as a warm up. Crunches too.
Built for Bad circuit, with the three final sets strung together in a continuous circuit and going AMRAP on the final set.
Front Squat:
185 x 5
195 x 4
205 x 3
225 x 2
225 x 3
Dips:
90 x 5
115 x 4
135 x 3
135 x 2
135 x 5
S.G.H.P.:
135 x 5
155 x 4
185 x 3
185 x 2
185 x 5
Military Press:
160 x 5
165 x 4
170 x 3
175 x 2
180 x 6
Weighted Chins:
25 x 5
35 x 4
45 x 3
45 x 2
45 x 5
Straight bar curls:
empty bar x 20
TOAST!
Tonight:
Front Squat (* = giant set) :
bar x 10
65 x 10
95 x 10
115 x 10
135 x 10
155 x 10
185 x 5*
195 x 4*
205 x 3* (left calf cramp)
215 x 2*
225 x 1*
Quad PUMP!
Dips superset with s.g.h.p. (* = no rest):
b/w x 10 - 135 x 10
45 x 5 - 135 x 10
90 x 5 - 135 x 10*
135 x 3 - 135 x 10*
135 x 4 - 135 x 10*
Military press superset with weighted chins:
50 x 10 - b/w x 10
90 x 10 - b/w x 10
110 x 10 - b/w x 10
140 x 10 - b/w x 10
160 x 5 - 45 x 5
165 x 4 - 45 x 4
170 x 3 - 45 x 2.5
175 x 2 - 45 x 2.5 
180 x 1 - 45 x 2.5 …
90 x 20 - b/w x 7
Also some straight bar curls…
Some light work today, calf raises, flyes, leg curls, etc…
Today:
Crunches as a warm up.
Front Squats:
bar x 10
bar x 10
65 x 10
95 x 10
115 x 10
135 x 10
155 x 5
175 x 5
185 x 5
Dips superset with s.g.h.p.:
b/w x 10 – 133 (kilo plates) x 5
45 x 10 – 133 x 5
45 x 5 – 155 x 5
90 x 5 – 155 x 5
135 x 5 – 155 x 5
135 x 5 – 155 x 5
135 x 5 (barely) – 155 x 10
standing dumbell ohp (Paul Anderson FTW!!!) superset with weighted chins:
45 x 5 – 45 x 5
60 x 5 – 45 x 5
70 x 5 – 45 x 4
80 x 5 – 45 x 4
90 x 5 – 45 x 5
100 x 3 – 45 x 4.5
Felt pretty good. I lifted at Gold’s Express instead of my usual gym and after the last set of dumbell ohp I grew suspicious and had to weigh the 100’s. They are 98 lbs.
Kids are in school, I can lift in the morning!
Crunches and light pyramid sets as a warm up.
Went a little lighter on some movements today since I hit it heavy yesterday.
I’m really starting to notice an improvement in my work capacity.
Built for Bad(ish) circuit:
Squat:
225 x 5
225 x 4
225 x 3
225 x 2
225 x 5
Dips:
90 x 5
90 x 5
90 x 5
90 x 5
90 x 15
s.g.h.p.:
135 x 5
155 x 4
175 x 3
175 x 2
175 x 5
seated military press:
160 x 5
180 x 4
180 x 3
180 x 2
180 x 5
T-Bar Rows (drop sets):
70 x 5
95 x 5
120 x 5
120 x 5*
95 x 5*
70 x 5*
45 x 5*
Nice work Jed! Especially the front squats.
Thanks!
At Gold’s Express again today.
Deadlift:
240 x 10
280 x 8
300 x 6
incline Bench:
185 x 10
205 x 8
225 x 6
Bent Laterals:
20 x 10
25 x 8
30 x 6
15 x 20
Standing OHP:
135 x 10
155 x 8
165 x 6
95 x 14 TOAST!
Dumbell Rows:
80 x 10
90 x 8
100 x 6
BfB circuit:
Front squat:
185 x 5
195 x 4
205 x 3
215 x 2
225 x 3
Dips:
90 x 5
135 x 4
135 x 3
135 x 2
135 x 5
S.G.H.P:
135 x 5 x 5
Dumbell ohp (single arm):
65 x 5
70 x 4
75 x 3
80 x 2
90 x 1
Weighted chins:
45 x 5 x 5
5 sets each of crunches and calf raises then more calf raises between rounds.
BfB-ish circuit.
Front Squats (it took a loooong time to get warm):
bar x 10
55 x 10
65 x 10
75 x 10
85 x 10
95 x 10
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5
165 x 5
185 x 5
195 x 4
205 x 3
215 x 2
225 x 1
Dips:
90 x 5
135 x 4
135 x 3
135 x 2
135 x 1
S.G.H.P.:
135 x 5 x 5
Military Press:
160 x 5
170 x 4
180 x 3
190 x 2
200 x 1
Weighted Chins:
45 x 5 x 5
I wanted to do something heavy so I stacked some aerobic steps and did some Dave Hoff squats.
bar x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3 (“heavy”)
Overall it felt pretty good but it took a long time to get warm, loose and motivated.
BfB ish circuit plus calf raises.
Did some bench work this morning. It’s been a while since I’ve benched… meh. Played around with my hand placement and seemed strongest with my pinkies in the olympic grooves whereas before I always put my middle fingers there.
I’ve noticed since I began using the BfB-ish circuit and substituting dips for flat bench that my chest has atrophied a bit. At first it (dips) seemed to really hammer my lower pecs but at some point there was a changing of the guard and now my triceps do the majority of the work.
I like what the BfB-ish circuit has done for my shoulders, upper back and arms. I love what is has done for my work capacity/recovery time and quads but hate what it has done with my chest and calves. Honestly my calves have always looked like shit.
I am in no way blaming C.T. or the BfB program since, in all fairness, I didn’t run it. This was a close approximation of BfB but not truly BfB.
I’ve been experimenting with something I can run in tandem, on alternating days, that complements my BfB-ish circuit and hits those lagging muscle groups. I’ve also been trying different rep schemes and I really like 10, 8, 6 with an amrap set thrown in at the end for those muscles that need a little extra attention.
Back from Disney and a long hiatus from the weights.
Flat bench:
185 x 5
215 x 5
245 x 10
Dumbell rows:
85 x 5 x 15
Incline dumbell bench:
75 x 5 x 15
Light sumo deads:
5 sets of 10
Standing dumbell press:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 3
80 x 10
Dead hang pull ups:
3 sets of 15
Still lifting just not logging.
I’ve been doing lots of benching with chains and my rep strength has gone up. The other day I hit 18 reps with 225. Then 8 reps with 275.
I kind of copied a routine I saw referenced by Eric Spoto; bench twice per week, legs and back get hit directly once per week and once again each, on each bench day.
Went for blood work the other day, should have the results in just under two weeks.