OHP day 5s week
Elliptical stretch shoulders broke my headphones
OHP
Bar, 65 x 5, 75 x3
85, 95, 105, 95 x 5
4 x 5 x 85
Standing DB press
35’s x 2sets
30’s x 2sets
Dip machine - with 220 lb on it it about balances my 185 lb bodyweight.
180, 220 x10
2 x 10 x 250
Lateral/front raise supasets
2 x ? x 20lb DB’s
Squats!
W/U
2 x 8 x 175
6 x 175, knee made fire feelings, doneski. Was planning on trying for 4x8.
Foot drop is slowly healing, probably 80% ROM & 20% strength as of today. Can stagger my feet & manage a balance moment or two on my heels
Deadlifts 5s week TM 285
W/U (tang), stretch, shoulders n hips. New headphones but ol boost mobile Nokia windowsfone can’t find gym wifi for muzak. Gym music is as pleasing to the senses as standard def TV. Unacceptable in 2017. We put a man on the moon! Allegedly.
Deads
135
185
225
245
275 x 5
T-bar incline plate loaded rows
Sets with 45, 55, 70, 80, 70, 55,55lb
Chins - 10,8,8
Neutral grip pullups 7
DB rows
3 x 10 x 70
Curls bro. Jersey represent.
Bench day 5s week TM 180 & I screwed it up today
Spring finally sprung here on the east coast. 2 nice months till the humid creeps in. Should coincide nicely with my exit stragatee. 75 & east coast deep blue skies. Tanned my back sorta burnt my front haha.
W/U stretch shoulders
Bench
Bar
95
135
155 x 5
175 x 4
3 x 5 x 155
8,8,7 x 135
Incline DB’s
10 x 35
8,8,7 x 40
Dippers
180, 200, 220 x7
8 x 200
10 x 180
Chins x3 because fuck you I’m doing 10+ my first set. Weight soon added. Actually because fuck you I wanted a lil back & bicep pump to go with my chest & enviously inserted tris.
Triceps cable pull down
Triceps cable pull over couple two tree
Incline push-ups 2 x AMRAP (8 & 7 reps)
Squat day 5s week TM =205
Warm-up stretch hipslips.
Squats!
2 x 7 x 80lb DB
95 x 5, 135 x 3
135
155
175
185 x 5
3 x 10 x 155
Was planning on 20 x 155 for my extra work, weight felt reeeeeeally heavy. Haven’t done a 20rep set in a month & been squatting less over last 3 weeks (slipped disc & all haha) & it shows for sure. I wanna get back to squatting 2-3x’s a week again. Maybe start my deadlift day with a 20rep set.
OHP Day 3’s week TM = 117
Bike stretch shoulder fun times
Seated OHP
Bar, 65, 80 x5
95 x3
105 x 5
2 x 3 x 115
115 x 2 rest 30-40 sec +1
95 x 7,6,5
85 x 6,7,5
DB 45 deg incline
10 x 40
2 x 5 x 45
2 x 7 x 40
Diptacular
180
230
250 x 8
2 (more) x 8 x 250
Feet up perfect pushups 2 sets
Triceps cable push down x2
Triceps cable seated arms up joint x2
Chin ups
Neutral grip pullups. For da pumpz
Side note, while I was doing incline bench a burly guy was next to me doing seated db overhead presses. After every set he would literally spike the dumbbells on the floor one at a time. Not hard, but adding additional help for gravity. Super noisy & I can’t possibly imagine why that would be part of your workout.
Maybe he thought you were cute, and was trying to get your attention. You know, like when you do all those extra pull ups and curls and stuff. 
Haha, maybe! I heard him the other day but from across the gym. Today he posted up next to me right after my first set. What did that poor dumbbell to you, bro!?!?!
One of the top 5 reasons to live in Joisey. Actually I can only come up with bout 5 reasons & 3 of them involve the shore…
First had this pizza 32years ago. Same family. They are in the same stripmall as my gym, win, win, win.
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That’s one of the few things I miss about going to the East coast… Pizza! And out on Long Island… THE best bagels ever!!!
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Yeah for sure! Amazing bagels & pizza are the standard here like bomb burritos are in Cali. There are 6 kick ass pizzerias in this town of ~10k people (“newest” one opened over 10yrs ago), not a dominoes or pizza hut for miles.
ONE Mexican joint & the food is trash & way overpriced.
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Deadlift day 3s week TM 285
W/U stretch shoulder & hip regeneration station
Deads
135
185
225 x 5
275 x 3,4,5 (got sloppy. Sloppy 2 then reset & did 3strong reps) 4, 3. Gassed & dripping with sweat by last set
Ok so read about I should be able to goblet squat half my body weight for 25 reps like it was 10 clean pushups. I like squats & I like high rep squats so no problemo, right??? Fuuuuu. New moves are humbling! 2 x 15 x 95. After 2nd set I felt about like I do after 20 back squats. Short sharp breaths to keep from passing out. Fatigued in upper body first then core fatigued trying to stabilize weak arms then flat outta strength.
So gassed I really didn’t wanna pull stuff & I love pulling stuff (let the single jokes fly). Discipline.
Tbar
Sets with 45,55,70,80,70,55
Chins, pullups, chins. Last set of chins was all (40% at least) arms. DONE. Shoulda brought a tuna sammich & 3-4 bananas.
And also with you (catholic chanting voice) 
Bench day 3s week TM 180
W/U, stretch with college girls 
shoulders n hips
Bench
Bar, 95 x5
135
145 x3
165 x7
2 x 5 x 165
6, 5 x 155drop
4 x 135
DB 45deg incline
40s x 11,8,8,10 tried to shorten rest times a bit. Honestly I usually take my sweet ass time, 2-3 min between sets of balls out compound moves. Regrouped for last set hence moar reps.
Dip-a-tron
180, 200, 210, 230, 240 x 7
240 x 6 rest 1min
180 x 11
Seated triceps cable x 2
Standing triceps cable x 2
3s week TM = 205
W/U stretch, hips (wall sits w/hands pushing knees together, wall sits turned hacksquat machine same way, toe to hand touches, speed skater hip slidey things)
All Squats!
95 x 5
135 x 5, 3
145 x 3
165 x 3
185 x 8
4 x 5 x 185
135 x 20
Press release 1s week TM 117
Bike skip stretch & shoulders was short for time
OHP
Bar bar 65 x 5
75, 85, 100 x 3
110 x 4
2 x 5 x 105
95 x 6,5
85 x 6,4
DB incline
45 x 6
40 x 10,?, 7
Dippity do dah
180
200
230
250 x 8
Goblet sqwats
2 x 12 x 95
Shoulders couldn’t cut it, probably a great exercise to lead off OHP day with. Next week.
Chin ups hands together x13 most I’ve done since I’m ~21/22. Maaaybe one summer in my 20s I got to 13 but I don’t think so. I was also probably 150-160lb (and part of that bloat from being a budding alkie at 22). My ‘pr’ is somewhere in the low 20s, too far to talk about now but should get there by end of summer fer shurrr.
Neutral grip x 7
Wide grip chin x 5-6 first set blaaaaasted any energy I had left.
Left the gym with the sickest pump EVAH haha
Dead. Lifts. 1’s TM 285
Bike stretch shoulders n hips.
Lift weight let weight fall with style
135, 185 x5
225 x 3
275 x 5
295 x 3, 2(stopped set at 2),3
305 x 2
315 x 2
335 welded to the floor
Tbar like 50reps. Focused on stretching & flexing traps to pin shoulders back.
Hands together pullups x 7
Super wide grip pullups x 4
Neutral grip x 6
Hands wide chins x 4
DB Rows
10,8,10 x70
Ez bar curls x 2
Oly bar curls x 3
Watching a new guy flail around with deadlifts (needs a step or 2 backwards to brace himself after whiplash lockout after parabola back pull) makes me cringe. Saw him in foreground & a kid curling in the only squat rack at same time today. Kid was curling 95 lb with good form tho…
Also saw a college age kid warming up with a progressively higher up pull complex from pins. After that he rocked some very clean looking sumo pulls. Gave him a “super clean form, bro” as I walked by. Would have rather hugged & stopped deadlift flailer guy, but T-nation taught me some etiquette re: offering advice 
Ha, nice job on the etiquette. Its a real thing.
Yo Crip, yeah I had to consciously look away haha. There were some veteran looking dudes there today & they didn’t say anything either so I guess it is a thing. My previous serious athletic endevors were basketball & cycling & both of those were heavily coached.
I’m sure someone has cringed at some of my reps & bit his tongue too, though. 
Honestly, it’s because of reaading these forums that I really have any idea what im doing beyond PPL & eat like bonkers.
Bench day onesies TM 180
Bike fast and furious stretch with the eye candy doing her banded thrusts & lying bad girls & lapping milk from a small dish. Ok made the last exercise up. Motivation for shirt off season which unfortunately in joisey is like 60days long. California dreamin. With any luck in 60 days I’ll be on the road to where it’s like 260days long.
95 lb goblet squats
7, 10, 15
Bench
Bar, 95 x5
135
155 x 3
170 x 5
(Took headphones out & gym was playing ultimate workout movie montage mix. Eye of the tiger & you’re the best…around. lol’d & made a note of it)
3 x 2 x 185
155 x 7,6drop
135 x 7 including 3 real breathing/rest-pause reps.
45 deg DB
45 x 9, 8, 6
40 x 7, 7
Dippy
3 x 10 x 180
6 x 180
3 sets pullups fo da pumpz.
Note takings.
30ish days ago I was waking up ~185-7. Had some back fat I could pinch and little vascularity. Didn’t like that look. Started doing a morning “fast” (coffee & bananas & water & BCCA) for first ~3hrs of the day. Stopped eating weight gainer shakes on my non workout days. Had a few low carb rest days. Still getting 200g+ protein every day & ~32-3500 calories on work days. Days when I’m hungry I calculate at ~25-2800 cal. Wake up weight pretty steady at 182-3 for ~10days - 2wks & I’m really liking what the mirror says. I figure I’m appx the same BF as the pic I took early Jan at ~168 lb.
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Squats! Ones day TM 185
Bike stretch get loose. Huffing & sweating & not feeling great due to head cold/congestion. I skipped sat & sun (would have rested one day & done squats 531 the other if not sick) & felt better but not good this AM. Punching the clock was motivation to get to gym.
Squats! - weights felt heavy but I still got myself into work mode so was a somewhat productive day
Bar, 95 x 5
135, 155 x 3
175, 185, 185, 185 x 5
195 x 3
205 x 1 (wanted 2 left 2nd rep on the safeties)
145 x 20
145 x 10
Deloadish week so here’s some OHP stuffs
Bar, 65, 75, 95 x 5
2 x 5 x 95
9(!) Super wide grip p/u
9 Neutral
10 chins let’s just say there was a “motivator” working in on the cable stack with the p/u bar
Deload week. Deadlift & other pull stuffs.
Bike, stretch, SWEAT. Not especially humid for the Northeast but could still feel it.
95lb DB goblet squats
5 with pauses & elbows pushing out knees
18 I died.
Deads
135 x 5,5
185 x10
225 x 8
275 x 5
Chest supported t-bar 45deg hammertime plate loaded rowing machine - AKA “tbar”
40-50reps
Pullup complex 5sets
Couple curls for the girls.
*4 large eggs + 2 slices powerseed + 1teaspoon butter = ~450 cal ~35g protein
*Universal nutrition uni-vite multi (B heavy multi with caffeine)
*Pre workout weight gainer shake, scoop of sugary gainer scoop of no sugar gainer + milk = ~650cal 30g protein
A lifting I will go
*Post workout shake - scoop of no sugar gainer & scoop hydrolyzed casein + milk ~600 cal 45g protein
*Chicken breast (1 med boneless) & ~2cups rice & soy sauce & coconut oil. ~5-600cal ~50g protein
*1g total EPA & DHA fish oil
*12oz fatty steak. 8-900 cal ~75g protein
*2 tbsp natty PB ~400cal ~15g protein.
*5g creatine
*3 ZMA
Appx 3500 cal & 250g protein
