5 October 2018 - Bench + OHP Bodyweight: 217.0lbs
Warmup: soft tissue + band walks
Bench 10x3 240lbs (60sec)
Barbell Rows 185x10, 205x10 (Double Overhand), 135x10, 185x10 (Double Under)
Military Press 3x3 155lbs (45sec)
Pullups 3x8, Chin ups 2x8 (60sec)
DB Bench 30x10, 65x32 (PR)
Hanging Leg Raises 1x10,8,6 (90sec)
Decline Sit Ups 3x10 (60sec)
0.60 miles ~3.5 min, 0.10 mile cooldown
Bench was solid. Not too easy, not impossible. I never thought “I should increase the weight,” but I also never considered getting a spotter. Didn’t even cross my mind. 240lbs (45sec) next time.
Barbell rows are a lot of fun. Pull-ups and chin-ups are a lot of fun also. I can feel them working my grip strength and my biceps, and I have a back pump when I’m done. I wish I had started doing back work sooner!!
I got a stupid PR on DB bench. I thought since my AMRAP was going to be towards the end of my workout that I needed to go with some lighter weight–apparently not the case. I banged out 32 reps in what felt like 20-25 seconds. It was awesome, but now my anterior delts are incredibly sore… at least now I know to go 75+ on DB bench from now on.
Hanging leg raises no longer hurt my lower back/SI joint, which is phenomenal. They’re fun, and they challenge my grip as much (possibly more) than they challenge my abs.
I got my new scale shipped to my house today. Same brand as the one I was using last week while dog sitting, although this one seems to be a little heavy (or the other one is a little light). I had a burger and fries last night, so a lot of carbs and salt. I also weighed myself after drinking ~32oz water and eating 4 eggs, 3 pieces of bacon, and a muffin (also hadn’t taken a dump yet). So 217.0lbs may not be the most accurate weight, but I stepped on it with my pajamas and slippers on and I was 220.0lbs. I didn’t think I would see that number come up on a scale for months… The whole ordeal is honestly a little disheartening, since the scale said 212.0lbs a few days ago (maybe that was more than a week ago at this point… time to move on??).
Anyway, pretty good week. Got a 91% and 80% on my lecture and lab exams for anatomy, respectively. That brings my grade up to a mid-B now. I’m also talking on and off with 3 different girls, feeling them out at this point. I went down into a full squat in gym shoes today with no pain in my back or hips. Point is that things are starting to look up for me, a little bit. I’m a happy guy right now.
Work tomorrow night all night, I’ll probably get into the gym on Sunday and just do core and run. The nasty essentials. I didn’t smoke/vape today and the difference on the treadmill was immediately noticeable. I don’t know if it was placebo or what, but 0.60 miles at 9.5mph felt SUPER easy. I’m glad I quit Juul for good.
I hope you all have a good weekend. Get some good workouts in, drink some beer, and catch up on your sleep. That’s what Saturdays and Sundays are for!! Peace out y’all