Tuesday, April 3, 2018
Arms
DB curls (35’s/30’s)
Rope Hammer Curls
Incline skullcrushers
Single arm preacher curls (machine)
Tricep extensions (straight bar attachment)
EZ Bar curls (slow tempo)
Roman Chair Sit-ups 5 sets of 10.
Supps: 1s C4
give it like an 8
Back in there tonight for legs and abs.
Thursday, April 5th, 2018
Had to work super late, so I did stretching for the hips/glutes/quads as well as foam rolling. Did core work as well:
Planks 4 x 1 min
Supermans 4 x 10
Pelvic Tilts 4 x 10
Bird Dogs 4 sets
then a 2.5 mi walk outside afterwards.
Friday April 6, 2018
Legs
Goblet squats
BW X 10
BW + 30 x 20
BW + 50 x 10
BW + 50 x 10
BW + 50 x 10
Alternating Lunges
4 sets, BW x 10
Back Extensions
5 x 10, BW (really focused on stretch and contraction of hams n glutes here, was careful not to hyperextend. I had been researching this movement this week, it’s very beneficial for my situation.)
Leg Extensions
4 sets of 15
1 mi of Incline walking on treadmill after
supps: 1s C4
felt good in there, my hip mobility is improving, and I have my glutes firing a lot better.
After surgery, my chest/shoulders were pretty unimpressive, so I worked diligently to build up that area. In retrospect, I neglected core and cardio far too much. I need to improve how I use oxygen (although I already feel it getting better). I remember from my boxing/grappling days that I have quite a “gas tank” when I’m in shape, so I have no doubt that keeping with this discipline will get me right back there.
Nothing social tonight for the first time in a while so I’ll relax, stretch, get a solid sleep and hit Back tomorrow with Bi’s.
Saturday, April 7th, 2018
Back+Bi’s
Chin-ups: 30 total, did it in 3 sets
Cable Neutral Grip Rows
4 sets of 15
Neutral Grip Pulldowns (good move, felt it in side delts too)
4 x 12
Seated Rows
4 x 12
Rear Flyes
4 sets
E-Z Bar curls/ Cable curls
Hanging Knee Raises
5 sets
Hanging Leg Raises
3 sets
1 mi on treadmill
Felt really sluggish in there to be honest. No C4 today but had black coffee…stil was dragging. 5.5/10
Sunday, April 8th, 2018
2.5 mi outdoor walk, foam rolling. My left IT band is nightmarish. Incredibly tight and painful to roll. My hips/back/glutes felt amazing on Friday night, but felt pretty jammed up on Sat/Sun. Going to keep hammering with mobility work.
Monday, April 9th, 2018
Chest
Back to pressing work.
Facepulls
DB Bench (kept it light and focused on tension)
4 sets of 10 w/ 55’s
D-Handle Pushups
4 sets of 15
Flyes
4 sets
Pullovers
4 sets w/ a 45 lb. DB
Hanging leg raises
5x10
supps: scoop of C4
felt good, shoulder held up well. Will see how it feels tm. Give it a 7.5 bc I couldn’t go as heavy as I would have liked.
~1800 kcal, 50c/25/25
Tuesday April 10, 2018
Arms
BB curls
bar x 10
65 x 10 (4 sets)
Incline skullcrushers
4 sets
Rope Cable Hammer Curls
4 sets of 20
Standing DB Curls
4x10 alternating w 30’s
Tricep Rope Extensions
5 sets
Single Arm Preacher curls
3 sets/side
1mi Incline walking after
5 sets of hanging knee raises
supps: 1s C4
felt good, good pump. 8.
~2200 kcal, needed it today. high in protein. Might up cals a little, been feeling sluggish on only 1800, especially on days I lift.
forgot to log a little here. Cardio/Legs/Cardio/Arms, now back to this week.
Monday, April 16th, 2018
Chest
Tried Flat BB Bench to see how it felt, and it went well, though i kept it light.
bar x 5
95 x 5
135 x 5
185 x 5
205 x 5
205 x 5
185 x 5
155 x 5
135 x 10
Good mobility and I felt the chest working, so perhaps my t spine work and pressing break helped.
Hammer Strength Incline Press
4 sets
Flyes
4 sets
Pullovers
3 sets w 40 lb. DB
Tricep Extensions 4 sets
Supps: C4. Felt ok in there, 7.5
Going to need to really dial it in to get leaner. Going to try to employ eating as little carbs as possible on non-lifting days.
Tuesday, April 17, 2018
Back
Lat Pulldowns
4 x 12
Cable Rows
4 x 12
Reverse-grip Bent over rows
4 x 20, 95 lbs.
Rear-delt flies
4 sets
BB Shrugs- This move works really well with my body type, I’m going to do it more often.
5 sets
Bicep work/ ab work.
1s C4 before workout
8.5
Wednesday 4 18 18
Cardio, 45 mins incline walking, kept carbs/cals low.
Arms tonight.
Wednesday April 18th, 2018
Arms
Thursday, April 19th, 2018
Cardio
Friday, April 20th, 2018
Legs + Abs
Saturday, April 21st, 2018
Chest
Incline Bench (kept it lighter and tempo’d, didn’t chase weight)
bar x 8
95 x 8
135 x 8
155 x 8
185 x 8
155 x 8
135 x 8
95 x AMAP
Med Ball pushups
4 x 10 per side, again slow controlled reps not pumping reps.
Cable Crossovers
5 x 10
Lateral Raises
5 sets, seated
Tricep V-Bar Extensions
4 sets
Ab work, a lot of it. Ball crunched, leg raises, supermans, regular crunches, broomstick twists, Pallof presses.
SUB-200 A.M. weigh-in
we’re on the right track. Back today
fuuuuuuuuck I fell behind on this. Been in the gym though 
Lifted consistently last week, had 2 cardio sessions, hit shoulders/arms/legs.
back on track w recording now:
Saturday, April 28, 2018
Back
Lat pulldowns
T-Bar Rows
Cable Rows
Chinups (30 BW as a finisher)
Bicep work
Abs
Sunday, April 29th, 2018
Chest
this was one of the most beneficial chest workouts I’ve ever done.
DB Bench
2 warmup sets
65’s x 12
65’s x 12
70’s x 12
60’s x AMAP
Incline Hammer Strength Presses
4 Sets
Flyes
4 sets
Low-to-high Cable Flyes
4 sets money move have to do these more.
Lateral Raises
5 sets
Tricep V Bar extensions
4 sets
give it a 9. took a scoop of pre
Monday, April 30th, 2018
Chinups and Cardio.
Need to stretch a little more.
Shoulders tomorrow.
Tuesday, May 1st, 2018
Shoulders
Face Pulls
DB Lateral Raises
7-8 sets, went up to 30’s and back down to 20’s
Overhead Plate Raises
5 x 10 w/ 25 lb. plate. These are both incredibly hard and very beneficial for me.
Rear Delt Flyes
5 sets
Seated DB Presses
30’s x 20
50’s x 10
50’s x 10
50’s x 10
40’s x AMRAP
Farmer’s Walks/Waiter’s carries
Leg Raises/Knee Raises.
Had a ton of energy in there, had a great pump and felt very good. 8.5
_Wednesday 5.2.18 _
OFF (worked til very late)
Arms tonight
Thursday, May 3rd, 2018
ARMS
Had a great day at work and carried the day’s momentum into the gym.
BB Curls
bar x 10
65 x 12
75 x 12
75 x 10
65 x 10
65x 10
bar x AMRAP
Standing DB Curls
4 sets, 35’s/30’s
Tricep Bar Extensions
4 sets
Tricep Rope Extensions
3 sets
Seated Hammer Curls
3 sets w 35’s
EZ Bar Curls til failure 2 sets
D-Handle Pushups
2 sets to failure
ab work
Friday, May 4th, 2018
Legs
DB Goblet squats
BW x 10
BW+30 x 10
BW+ 50 x 10 x 4
Reverse Hypers
5 x 10 BW
Leg Extensions
5 sets
Pull Throughs 4 sets
Farmer’s Walks
Leg Raises
Knee Raises
Landmine Twists
1 mi + on treadmill after.
High energy this week, feeling good.
Sunday, May 6th, 2018
Chest
Felt really sluggish in there, tbh. Did DB Bench/Low-to-high flyes/Dips/D-Handle pushups/tricep extensions/lateral raises/lots of abdominal work.
Monday, May 7th, 2018
Back
Another sluggish one. Diet and sleep have been on point too…
Pull-ups
30 total, right shoulder/shoulder blade area feels gunked up and sore.
Neutral Grip Pulldowns
5 sets
T-Bar Rows
5 sets, these felt good. It’s vertical pulling that aggravates the shoulder
Bicep work
Standing DB curls (simultaneous, no supination)
Reverse Curls
Hammer curls
Cable Rows
4 sets (great finisher to do these after biceps)
Going to book a massage to work on the shoulder. Might be time for a deload week too, going to keep monitoring everything.
Tuesday, May 8th, 2018
3 mi walk
Wednesday, May 9th, 2018
Shoulders
Rear delt flies
2 x 25
Lateral Raises
20 15 12 10 10 8 w/ 20 lb. DB’s
Seated BB Shoulder Press
5 working sets, 95 x 10. (8 on the last set)
Vertical pushing doesn’t bug my shoulder, put vertical pulling does. have to get to the bottom of that.
Overhead plate raises w/ 25 lb , 5 x 10
lots of ab work.
Friday, May 11th, 2018
Arms
^ update on my arm development, definitely reaching new levels there and I’m happy about it.
Saturday, May 12th, 2018
Legs and Shoulders
Goblet Squats/Reverse Hypers/Lateral Raises/ DB Shoulder Presses/Rear Delt Flyes
Impulsively felt like hitting shoulders again, so I did. Late night last night (and a cheat meal 
) so I’m going to just straight fast until dinner tonight, and hit light cardio. Let’s add that actually:
Sunday, May 13th, 2018
Light cardio
Goal for this week is:
Monday: Back/lower abs
Tuesday: Chest/upper abs
Wednesday: Cardio (preferably AM cardio if schedule permits)
Thursday: Arms/ lots of abs
Friday: Legs/Shoulders
Saturday: Cardio
Forgot to add in that I’ve been doing some loaded carries as well. Waiter’s walks, farmer’s walks.
Also, new low weigh-in of 196.6 on Friday morning. That’s 10 lbs less than my recorded morning weight when starting this log.
shit fell behind on this again.
Week of May 13- 19th I lifted as usual, and I have only lifted once since the 20th.
I’ve been eating right (with the exception of an indulgent Memorial Day) and I feel good as far as appearance and body comp go. My joints also needed the rest and feel a lot better as well.
However, shoulder/rhomboid/upper pec nerve thing is still bugging me, I’m going to schedule a massage to get all of that out.
Moving forward into the Summer, I’m going to employ the following split: Push Day/Pull Day/Legs/Arms Kind of what I’ve been doing, but throwing the pushing movements into one day. Going to keep going hard at stretching and improving mobility as well.
Wednesday, May 30th, 2018
Back in there are feeling good.
ARMS
BB Curls
Dips
Standing DB Curls
Tricep Rope Extensions
Rope Hammer Curls
Lots of ab work (planks/leg raises/ bird dogs/ crunches)
Forget to mention that 1.5 wks ago I did Chris Shugart’s sprinting a mile on the treadmill test and was able to do it very easily. This was good because I haven’t run since the surgery (in fact I haven’t really run much in my life) and was curious how I’d hold up cardiovascular wise and mobility wise. Def felt good. Arms felt great after last night’s workout as well. Legs today.
Thursday
Hit Legs, usual routine.
Friday
off
Saturday
Chest/Shoulders
Seated Overhead Press
warmup
95 x 10
115 x 10
135 x 5
95 x 10
95 x 10
Dips
50 total w BW, paused at the bottom. Took a few sets
Hammer Strength Incline Press
4 sets
Lateral Raises
6 sets
some bicep work
reverse crunches, planks, knee raises.
Doing IF this week because I got a little loose w diet on my getaway this weekend. Honestly, once I get past the morning hunger, IF rules. Mentally sharper, and body feels better. Less inflamed. Running a 12-8 window.
Back tonight
Monday, June 4th, 2018
Back
30 Pullups
“Bi Angular” Rows (let’s call them Hammer Strength Rows
5 sets
Neutral Grip Cable Rows
4 sets
DB Curls
4 sets
Abs: single leg lowers (money move for me and my APT), leg raises, bird dogs, crunches.
Rear Delt Flyes
4 sets
Overhead plate raises
50 total.
Felt ok in there, honestly a little low on energy but whatever. Got in there and got it done. Going to have a shake to close out my IF window and call it a night.
also working rear delts and doing overhead raises really fills me out, i need to focus on “pumping” work for this region more (it works due to long levers). My shoulder development has greatly improved as well.
