Airdyne= La Grange
Conv DL it’s been a while
1x5/135
1x5/155
1x5/175
1x1/195
1x1/200
Slow but it went up! very happy with this 
SL banded DB RDL
4x10/30
Lat pulls
3x10/60 too easy but the weedeater and I have a date this afternoon.
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Jed and I practiced kicking the heavy bag after we ate.
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Heavy bag until stuff started to hurt 
Kicks went pretty good considering 
Jed came out and we did some med ball throws
3 trips each
Farmer carriers
3x10/30s had to take it easy on the snowflake
He abandoned me at this point
Waiters walks
2 trips 30
Walking lunges
Ab wheel
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Nice to see you still kicking ar$e chicken.
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Thanks Simo. Just trying to keep at it.
Airdyne = Strength of a Thousand Men- Two Steps from Hell
Hammie curls
3x10
Anderson squat (lowered the bars nothc 13)
1x5/135
1x5/155
1x5/175
1x3/195
1x1/205
Squat
1x5/115
1x5/125
1x3/135
1x1/145 I’ll take it
Feeling a little beat up and ass is dragging today. More food related than anything I suspect. Not near enough carbs yesterday.
Deload the rest of the week so I can come up with something a little more structured for next month.
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Is that some kind of routine or you just bragging and complaining at the same time?
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It’s the name of a song and the name of the music production company.
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PVC pipe
Band lat pull
5x10
Band tri push downs
4x10
Copenhagen planks
Front, lateral, rear delt raise
3x10 in circuit.
Standing band thrust
4x10
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Guilted Jed into coming out with me… lol
BPAs
3x20
Airdyne Unstoppable _Sia
Peddled that thing like I was actually going somewhere
Band lat pulls
Jed made one song.
BP
1x5/45
1x5/50
1x16/55
Jed
1x5/45
1x5/50
1x5/55
He left me and went to the heavy bag 
Board press
1x10/45
1x10/50
1x10/55
DB BP
3 drop sets
25,20,15
Seated tri ext
5x10/ baby ez bar
Lat pulls
3x10/70
Cable crunch
3x10/70
Curls
3x10
Tanked up on two plates of spaghetti, a hamburger, and an oatmeal cream pie yesterday. I was Unstoppable today! Hell yasssss!!!
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Made myself 4 tacos with 1lb of ground beef, beans, cheese and guacamole to eat for lunch. Got about half way through trying to figure out the calories/macros and said F’ it. I am eating!
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Calories/macros? Taste good or not!
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They were fair. Not the best I ever made but, got the job done.
But this bowl of nilgai (antelope) chili mom made was better.
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Airdyne
BPAs
5x20
Trap Bar
1x5/140
1x5/150
1x15/160
5x5/140
Incline DB (1)
5x10
SA DB Row
6x10/25
Hanging knee raise
5x10
Wrote some crap down. We’ll see how long I can ride it out.
Alternating BP and MP on Wed
Alternating Trap bar and conv on Fri
Squat on Mon
Decided full body vs PPL
Started with the bare minimum no percentages. Easy to load the bar no brainer.
Keeping Sat as fun day.
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Heavy bag 15 mins
Kicking is getting better but hips definitely know it.
BPAs
PVC
That is all. Tired today. But I did do something 6 days this week 
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How did the 16-rep deadlift set feel? I’m considering returnig to higher reps for a month or two. What do you hope to achieve with them?
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Felt good. Could have squeezed a few more reps out of I would have pushed harder.
It’s the basic lay out of the 531 hardgainer rep/set scheme.
I just didn’t calculate the percentages. I based all the main lifts on this rep/set scheme even though that’s not how it’s written.
I have had pretty good luck with the program as far as building muscle. We will see how it goes. It may or may not pan out. I am just trying to keep it simple.
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Interesting! When you’ve done this program, have you had to adjust how much you eat?
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Well, that’s the part of this game I am not very good at. I eat large quantities of food anyway. Definitely not one of those girls that eats a salad on a dinner date When the weight start getting heavier, yes I eat more because I am starving! Especially on the lower body days.
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Did some spring cleaning out in the gym. Moved lots of plates and stuff. Good 3-4 hour workout.
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