Lateral Raise (Dumbbell)
Set 1: 25 lb x 10
Set 2: 20 lb x 10
Set 3: 25 lb x 10
Bench Press (Barbell)
Set 1: 175 lb x 5
Set 2: 175 lb x 5
Set 3: 175 lb x 5
Set 4: 175 lb x 5
Set 5: 175 lb x 9
Behind-the-Neck Push Press
Set 1: 85 lb x 10
Set 2: 85 lb x 10
Set 3: 85 lb x 10
Set 4: 85 lb x 10
Set 5: 85 lb x 10
Rolling Tricep Extension (Dumbbell)
Set 1: 40 lb x 12
Set 2: 40 lb x 12
Set 3: 40 lb x 12
Set 4: 40 lb x 12
Set 5: 40 lb x 12
Bicep Curl (Barbell)
Set 1: 65 lb x 13
Set 2: 65 lb x 13
Set 3: 65 lb x 13
Set 4: 65 lb x 12
Set 5: 65 lb x 12
Face Pull (Barbell)
Set 1: 65 lb x 10
Set 2: 65 lb x 10
Set 3: 65 lb x 10
Set 4: 65 lb x 10
Set 5: 65 lb x 10
Did some lateral raises to start just to bring up a weakness I see. My pressing blows but at the very least try to get big shoulders. Make it at least look like I can press.
Sounds good. Running this in the fall would be a great idea. I probably need to deload after this week. He does mention that’s an option after each 3 week cycle. I am filling it in my elbows again. Seems like its just a matter of time before tennis/golfers elbow comes back around.
Stupid app didn’t copy right. Updates ruined it. Anyway, 1 hour and 26 minutes brutal. I took some surge but it even that didn’t help as much as I’d like. I was tired going in to be fair. Deload next week with just the kb swings are in order. 1 more day though to finish this week…
Deload came in at the “perfect” time. I’ve been brush hogging the property and pulling out old fence posts and apparently got covered in poison ivy…again. SO I’m on the prednisone taper, benadryl, zyrtec, pepcid…all of them. Fuck poison ivy. Anyway, feeling a bit better today so I intend on at least getting some KB swings in this evening.
Yesterday 500 swings 50 Dips
Did some snack fitness 40 chins at the office as well. Weight is 223. So it’s going down during the deload which could be good and bad
50 Chins. Son was lifting with me so that slowed me down, but I found that by set 3 my forearms were burning enough to effect the chins. So my breaks between sets with him actually worked out. I will keep that in mind. Seems like my heart rate kept fairly steady and I got 20 more chins than usual.
500 swings and 50 Dips yesterday with the kids. 500 swings and 50 Chins today with the kids. Happy to see them out there lifting with me. Hopefully good habits. Everyone in the house has bad allergies but my little girl. My wife first had hers settle into her lungs and got some bronchitis and had to get a z pack script for hers. Today me and the boy are starting to have the same symptoms but we arent near as bad as she was. Still on the Prednisone taper but the poison ivy is finally today drying up and leaving it’s awesome looking red welts everywhere. Man I love nature.
Whew, rough first day back from deload week. Adductors are lit up. Good first day back. Although should have had more on that last squat but it’s to be expected after a deload.
My son has strep throat officially today but feels fine so he wanted to prove it. He did 200 pushups out when I was working out. He says it’s a sick kid world record and I think he may be right.
Face Pulls are Barbell. Tempo Presses were Swiss Bar Clean and Press.
50 Dips with 500 swings. Really liking this on the non Bullmastiff days. Seems like it’s helped my hip flexor pain when I squat. Also posterior chain has been a weakness of mine. Just doing bw chins and dips with this which one can never have too much of.
Literally been a crazy couple of days but sticking out the work and the food. We did treat ourselves to some Siete grain free Nachos with some leftover roast shredded on top. Quick and easy dinner tonight. Those are freaking good…how is that possible. My boy tore them up.
App messed up and had me doing 3x10 SSB squats…which I did. But it’s 8s here on in on the supplemental/secondary movements. Surge definitely helping out here.
