Thursday, March 5, 2020

Upper body

Thurs, 5 Mar 20

Bench: 135x10, 185x8, 205x6, 215x4, 215x4, 225x4, 225x2x7
Face pulls: 115x4x15
Db concentration curls: 25x3x10, 25x12
Chest cable flyes: 30x3x15
CGBP: 135x3x10
Lat pulldown: 220x3x15

Added another set of 215x4 to bench.  Decreased the slingshot sets by 1 but increased the reps by 1.  Upped the cable flye sets by 5 reps each.  Upped the pulldowns by 10 lbs and 5 reps per set.

Wednesday, March 4, 2020


Weds, 4 Mar 20

Squats: 135x5, 225x5, 275x5, 295x3x5

Not terrible.  I added 20 lbs to the bar and 1 more set.  I was pretty tired by the end of the last set and decided after walking it out that I wasn't feeling it.  I'M PAYING ATTENTION TO MY BODY.

So, I've got another squat day Friday.  Lets see if I can crank out another set or two.

DOMS weren't too bad today.  A little Advil last night so I could actually lower myself to the toilet lol.  Don't miss DOMS, but since I took so much time off, that's just a fact of life for a bit.

Tuesday, March 3, 2020

Upper body

Tues, 3 Mar 20

Bench: 135x10, 185x8, 205x6, 215x4, 225x4, 225x3x6
Face pulls: 115x4x15
Db concentration curls: 25x4x10
Chest cable flyes: 30x3x10
CGBP: 135x3x10
Lat pulldown: 210x3x10

Good workout today.  I added a rep to my raw bench press at 225, then threw on the slingshot and did 3 sets of 6 reps.  I accidentally bumped the face pulls up to 115 instead of 110 because I didn't see the little 5 lb thingy on the stack.  Curls just aren't getting much better.  It's always been weak for me.  Everything else was fine - I ran out of time and did 3 sets at the end for the 3 accessories.

I had DOMS today from yesterdays squats, but no foot pain.  That's to be expected after over 2 months of no leg day.

Monday, March 2, 2020


Mon, 2 Mar 20

Squats: 135x10, 225x5, 275x3x5

It's been a long time.  Warmed up with hip circles, empty bar, stretching for a bit then did some light work.  I had no pain, but wearing my belt was uncomfortable (stupid belly fat) and I was pretty exhausted by the end of the 3x5 - which seemed like a lot more than that lol.  I'll see how my foot reacts, no immediate pain, which is good.

Wednesday, February 26, 2020

Still going

Weds, 26 Feb 20

Bench: 135x10, 185x8, 205x6, 215x4, 225x3, 215x2, 205x3, 185x6
Face pulls: 100x4x15
Db concentration curls: 25x4x10
Chest cable flyes: 30x4x15
CGBP: 135x4x10
Lat pulldown: 200x4x10

Went well.  Few more reps than last time on the back off sets. Can't wait to start back on legs.

Thursday, February 20, 2020


Thurs, 20 Feb 20

Bench: 135x10. 185x8,  205x6, 215x4, 225x3, 215x1, 205x1, 185x4
Face Pulls: 100x4x15
DB Curls: 25x4x10

I'm still having some pain in my foot, x-rays showed nothing.  I'm laying off the lower body exercises for now.  I may try first week in March if my foot has stopped hurting.  I have been working the upper body fairly consistently to maintain strength.

Wednesday, January 29, 2020

Broken again. Not sure how bad yet.

29 Jan 20

I've had ongoing issues with pain in the lateral aspect of my left foot, roughly opposite of where my arch begins.  It's become so painful that by the time night rolls around I'm limping around the house making ouchie faces. 

I had hoped the two weeks I took off at Christmas would have given my body a chance to recover.  Especially since I've been babying myself with leg work due to the previous groin pulls.

Anyhow, saw my doctor yesterday and I have to go for an x-ray of the foot.  Hopefully they'll find something so that I can get it fixed.  I hate these mystery injuries where all you can do is wait and see if it goes away.  If it's broken and I need a boot, great.  That sets a timeline and recovery plan.

In the interim I'll do whatever upper body work I can get away with.  It's not my first rodeo, and I know how to work without legs. 

Today was wide and close grip floor presses, seal rows, pull downs, and 1 km of rowing.  (one foot strapped in, the other free) - making it pretty glute driven and quite exhausting.