That feeling you get after a quality squat workout.
Squat day TM 245
Bike stretch get loose
Get warm. Not doing goblets on the regular has negatively impacted my form when cold.
155
185 x 5
210 x 7
185 x 4 x 7
Holy Fukk I’m done.
OHP day worked with TM of 135. Like Cheech said to Chong, too high, man.
Bike hard, stretch light classes so no shoulder Warm-up stuff.
Bar x 10
55 x 7
75 x 5 extended Warm-up cause no shoulder moves
85
95
105 x 3
120 x 3 almost 4 but fail.
95 x 7, 6 fail7 restpause 15sec 2, 6, 5 60sec
75 x 6
Sore elbow, no pulling today.
Squats
W/U
135 x 5, 3
165 x 3
195 x 3
215 x 2 fail on 3 was probably a form issue but stuck in hole.
135lb power clean 
EMOM pushups off high box
15, 15, 10, 10, 9, 6
Stamina is building with these EMOM finishers.
Deadlift day
Lalippical, stretch a lil, do next to no shoulder stuff. Classes in the stretch room. I’ll be glad to be outta my gym as of Aug 1. They’ve chaaaanged, maaaan.
RDL
135 x 2 x 8
Deads
185
225
275 x 5
295
315 x 3
315 x 2 fail 3
315 x 1
275 x 5
275 x 7
Tbar
35
45
60
65
70 x 8
75 x 6 drop
60 x 4
Pullups EMOM different grips first set to my abs brah
7, 7, 6, 5, 3
Pushups off box timed 60 sec rests
15, 15, 12, 9
Sleep quality & stress levels matter.
Chesty pushy day. Brought a buddy to the gym today.
Lalippical, stretch, proper shoulder stuff.
Bw squats get loose
100lb goblets
18, 18, 14 aka fitty
Bench bro
Bar x 10
95
135
155 x 5
Shoulder & both elbows kinda sore
Incline db
50s x 12, 12, 9
Hammertime dip machine
250 x 10
270 x 8
EMOM pushups
15, 15, 12, 9, 7
Bittersweet squat day. No more gym after today. Last weights I’ll see till I’m 3 timezones & a world away from North Jersey. Squats changed my life. Let’s get it.
Lalippical, wall sits hip moves hammy glute hipflexors stretches. Green no6 power turbo cobra drank.
BW & 100lb goblets rack occupado
Squaaaaaats.
Bar x 10 can pound these out a2g with almost perfect balance
95
135 x 5
175
195 x 3
205 x 6
185 x 7,7,7,7,7 (one more set than last week. 5 of em singles & breathing lol)
So I’ve realized that during the breathing squats, a calm comes over me that I’ve never felt. I’m a spiritual dude & I like psychedelics as much as the next long hair herbfarmer, but breathing squats is some other shit. Handling the shaking, sweating singles has enabled me to better handle life as a whole.
Blah blah blah
Talk talk talk
Fukk that.
Squat.
Ok fam see you next time from NorCal
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Ok so maaaaybe shouldn’t a squatted so much before the drive. 2800mi in 67 hours. No air, no cruise, 300k mi on the subie with the front end jiggles. Sore to the core, maybe have a glute/ham tweak, maybe I’m just too old to drive like that.
Road trip food list.
A dozen cliff bars
A half dozen cliff nut butter bars
A half dozen cliff builder bars
A half dozen oatmega bars
4 Carl’s jr (Hardee’s) jalapeno doubles
4 sausage MC muffins w/egg
2 sausage MC muffins w/o egg
2 MC doubles
15 Popeyes chicken tenders
6 tacos from Taco John’s
1 local steak burrito (Cheyenne WY)
1 local steak burrito (Corning CA)
Half dozen red bulls
Dozen cups of coffee
Half dozen bananas
A big ass cinnamon roll
An Arizona iced tea
An orange.
Adds up to the hottest overnight-sleeping-in-car-farts ever. Time to figure out where I’m going to live & work & workout now. 
But then there’s…
I don’t need no stinkin house to lift! New gym has more than one shower like old one. I live in my car & just spent a hundo a gym membership. I’m living Tom Platz’ life. My legs are prolly similar sized too.
Joined an “Anytime Fitness” seems ok, dumbbells to 120lbs & multiple squat racks. Guy said deadlifting no problem. Saw signs up talking about “chalk free” facility though. Meh I don’t need chalk yet. A/C cranking in there so not dripping like working out in last place which weight room was a basement with no air exchange.
Ok back at it, little bit of everything. Prolly 2-3 more days like this to get back on my grind.
Elliptical warm up, no stretching because I didn’t know where that area was till I did pushups to finish.
Some BW squats then my 100lb friend for
15, 12, 15
Standing strict press. Humbling.
Bar x 10
65 x 5
85 x 5 (bar slowed a bit for 5, I maaaaaaybe had a 6th, prolly not)
75 x 5,5,6,6
Fukk that where the pullup bar at?!?!? 
10, 8, 5(super wide), 8(close grip chin)
Moved kinda quickly, maybe 90sec between sets
Pushups on highish handles & off a lowish foot support. Like regular pushups but more rom.
EMOM 15, 10, 10
Ok didn’t wanna push it today, also eating fast food & food trucks every day & sleeping in a small hatchback with 2 med sized dogs are not strength enhancing moves. No mas creatinõs either. I’ll be back in it soon but just glad to be where I’m at right now.
Slept in the golf last night. That sucked after lifting. Decided to get the MO-tell for tonight. And since I’ll be sleeping hard, I may as well lift!
Procor lalippical adaptive cardio thing. Better than the short striding procor elliptical (aka calf machine) next to it, but it’s no lifecycle. 5min quad pump.
Leg stretches
RDLs 135 x 10
Deads
185
225
275 x 5
305 x 3
315 x 1
325 x 1
315 x 1, 1(was slipping @95% of the rep, I’m counting it), 1
275 x 8
Low incline DB’s
50s x 10,15
60s x 7
Seated cable rows
90
110
130
140 x 10 last set was tough had maybe 1-2reps left
Squaaaats
Bar x10
95
135 x 5 paused then powerful
165 x 7,7,7 felt weak but hey it was after a bit of work
Cliff bar pre-workout, powerbar whey bar & 3 Wendy’s or cheeseburgers post workout. I’m eating ~25-2700 cal per day, but the cleanest things are taco truck burritos soooo…
Coffee
2 sausage egg biscuits from Carl’s jrs
Coffee
~1k calorie street burrito
2 big chicken strips. Maybe a small breasts worth
Rockstar coffee thing before I…
Lift
2 MC doubles & a coffee right after
Kind of a typical day right now. Yesterday was 5 mcchickens & a burrito & coffees haha. Been walking but easy old dog speed & flatlands only. New gym scale says 188 with shoes & clothes. Got a solid lead on a place, so I’m taking life easy, watching my cortisol & whatnots. 12hr window from first coffee to last like errrrey day.
Maybe pick up the pace again as of next workout. We’ll see like mom yusta say. Left my phone in the car so this log is off memory.
Spin bike, stretch, get loose. Plyo pushups.
Bw then 100lb db goblets 3 x 10. Back & core weak from sleeping in the car no doubt.
Bench press
Bar x 10
95 x 8
135 x 5
155 x 5
165 x 5 no sixth, had to lift up a little for 5
155 x 5,5
135 x 9
pullups
10 il clissico
6 super duper wide
8 close hand chin
Bw dips
12, 10, 8, 7
Mo-tell
Squat daaayyyy.
Warm up on spin bike, stretch mah leggs.
Squats
BW x 10
Bar x 10
95 x 5 paused
135 x 5 paused first 2 & long pause last one
155 x 3
175 x 5
185 x 5
195 x 5,5,4fail on 5
155 x 10,10
Got a good lead & a possible 2nd on a place in CA. If neither pops, I may start looking in & around Reno. Was up there last few days & got a good vibe from the area.
OHP day, still figuring out standing OHP, was doing them seated from Jan thru July.
Spin bike with the “Anytime Fitness” trainer girl training a chick in the Warm-up/stretch/TRX room. Gahd is she hawt. Squatliscious body for sure. Married tho 
. Stretch & shoulder Warm-up.
OHP
Bar x 10
65
75
85
95 x 5
100 x 4 pushpress for 5
85 x 7, 5 push7, 5 push6 drop
65 x 5
Seated dumbbell OHP
35’s x 7,6,5drop
25’s x 6
Seated cable rows
120 x 12
140 x 10
150 x 9,8,8
BW dips
15, 11 then supersetted with pullups
10/8, 8/8
Hundreds of degrees in the valley. Gonna go into the mountains (shasta-trinity natn’l forest) for some camping & fishing next few days. Tryina catch the eclipse in Oregon on the 21st too
Making use of the lighting at the new spot. Pic taken with my ol’ Nokia, nawt the sweet selfie suction cup thing & my 13mp Chinese megaphone. Macdoubbles bulid a better body. 3 macdubbles, 3macchikkuns, & 2 sausage eggmacmuffinz for today.
Bike stretch warm up shoulders.
Deadliftin around
RDL 135 x 10
185
225
275
295 x 5
315 x 1’s EMOM, 6reps
275 x 8, 6?7? Dunno if last set was 6or 7
DB rows
70s x 10
80s x 3 x10
Pushups feet on bench EMOM
12, 12, 12, 9fail10
Curls w/bar
21, 12
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So I stumbled on a total solar eclipse today. UN. FUKKING. REAL. Yes, I will beg borrow or steal my way to the 2024 event. 360deg Oregon sunrise. Whoa.
Ok 3days off to do the Oregon eclipse journey & drove ~10hrs today back to NorCal. Of course I lifted 
Bike, stretch, shoulder moves.
100lb db goblets
6, 12, 15, 15
Bench presss
Bar x 10
95
135 x 5
155 x 5 x 5
Low inc DB
55s x 3 x 7
Done. (NorCal sunset not the eclipse)
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This is on the scale at my gym.
California + wuss gym = lulz
Don’t befund me none long as I get my rent paid on… Wait… I sleep in a car or tent or motel. Fukk rent on Friday!
Wuss squats at my wussiest. Erratic sleep, no creatine, stress, &swapping steak & chicken for mcdoubles & mcchickens has me feeling very weak. At least I have a good relationship with gravity. I pick things up, she puts them down. Works out no pun intended.
No warm up, squats are my warm up
Squaaaats
Bar x a dozen
95 x 5paused
135 x 5 paused last 2
155
175 x 5
185 x 5 x 5
165 x3, got outta balance & rolled the 4th rep off. Gaaaassseedd. Shoulda got a mcchikkun before I lifted. Was going on a big burrito from ~3hrs prior.
Cable rows
100 x 10
120 x 8
140 x 8
150 x 7
Pullups
8 neutral, 8 close grip chin arm focused
Dips EMOM
10,10,5,5,5,5,5,5
25 straightbar curls, veins wanna JUMP off biceps. That’s what I was goin for.
2 mcdubbles, maybe gonna get 2more.
Shasta! Mountain is no joke.
Camped near castle lake last night & swam in her this AM. 5500’ elevation & clear as a bell.
OHP Day
Bike stretch get loose. I think pushing the bike for 5 min as a warm up helps me lift moar weight. Case in point…
100lb goblets
W/U, 20, 15
I maaaaay have had a 25 set in me today.
OHP
Bar x 10
65
85 x 5
95 x 4, 3 weaksauce
85 x 5 push 7
85 x 4 push 5 fail on push6
65 x 9 fail 10 push 10
65 x 8 push 10
45 deg incline db press
45s x 8,8,7
Seated cable rows
120
140
150 x 10
Dips
7reps EMOM x 6 rounds, 6fail7 on 7th min
2 mcdubbles
2 macchikkuns
Another day another 4 Mac dubbles. I dunno how but fast food got me looking the monster 
. Relationship with gravity good at 185.
Deadlift day
Bike stretch get loose.
RDL
135 x 10 sloppy
Deads
185
225
275 x 5
295 x 3
315
335 x 1
315 x 1,1,1,1,1
275 x ??? A lot. Was a hottie next to me, I just kept repping out. Close to 10-12
Db rows
80 x 10
90 x 10,10,8
Pushups feet up on bench EMOM
15, 12, 12, 10, 7fail8
Cable rows palms up shoulder width
120 x 10
140 x 9,8
Curls for the lady folk
65 x 10 shoulder width
65 x 10 close grip drop
Bar x 10
Punch the clock day. Not gonna 531 bench press for a bit. New gym has no Oly bench, so benching gets done in power rack. Liftoff in the rack is either ‘scary high’ or ‘elbow tweakingly low’. Sigh. I’m not hung up on BB bench press anyway.
Street burrito, pre-workout (2 scoops ON amino energy. Has less meth than the other pre-workout I’ve used)
Bike, stretch, shoulders.
10 BW sqwats
100lb goblets
6 (warm-up)
15,18,17 AKA fitty
Flat bench DB press
60s x 4 x 9
Dips EMOM
15, 10, 8, 5, 5, 5, 5, 5, 5
Pull ups 90sec bet sets
8, 6, 6
Shirt off immediately after workout it’s 105 deg today. I’m looking good, feeling great with my body & training.
Squaaaat Daaayyy
Bike stretch shoulder dislocates & dumbell shoulder warm-up moves ala Tom Morrison
Squaaaat
BW x 10
Bar x 10
95 x 5paused
135 x 5 last 2 paused
165
185
195 x 5
185 x 8,6,5
155 x 3 x 10
Fin. Maybe last workout for a bit.
What a long strange trip it’s been. Back on the east coast, back at the gym I started at (although I have an 11mo membership commitment to a chain gym too now lol). Lived off macdunnalds & taco trucks for 30days & dropped 7-8lbs. Shredded and weak. Like a Fiero. Time to fix that.
Egg sammich
650 cal weight gainer
1 scoop pre-workout
Lalippticul, stretch, shoulders, feet up pushups
Squaaaats
Bw
Bar x 10
95
135 x 5 last 2 of each set paused
185 x 2
155 x 20 holy shit I’m outta shape
OHP standing in the rack like a big boy
Bar
65
85 x 5
95 x 3push4 like a little girl
85 x 5push7
Low incline 50lb DB’s
8,8,7
Seated rows
9plate x 12
11plate x 10,12
Elbow is sore doing daily things (car door, opening caps/lids, washing face, like errrything hurts) so I’m trying to work around that. Hands together cable rows don’t seem to aggravate the issue.
Played during 20rep squat set
Rage Against The Machine: Bulls On Parade - YouTube
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