Wednesday, December 19, 2018


Weds, 19 Dec 18

Deadlifts: 225x2x5 sumo, 315x5 sumo, 315x2x5 conventional, 365x2x5, 385x1, 405x1, 385x2, 365x5, 315x5. 

I decided to deadlift today since the bench is currently off the menu.  It was nice to see that my deadlift strength has not suffered any, despite not actually training it in some time.  This will likely be my last regular session until the new year as I am off starting Friday.  Tomorrow I will be on the road and Friday will be office festivities.  I plan to hit the gym a few times on vacation and get some full body workout sessions in since time won't really be a factor.

Tuesday, December 18, 2018

Bench (Smolov Week 1)

Tues, 18 Dec 18

Right shoulder is too sore to continue right now.  I'll give it a few weeks over Christmas to heal up, and I'll concentrate on finishing up the squat cycle.  

Monday, December 17, 2018

Squats (Smolov Week 2)

Mon, 17 Dec 18

Squats: 135x5, 225x5, 275x3, 290x7x50

This went pretty well.  I got a little out of breath at the top few sets, but the muscular effort was fine.

Friday, December 14, 2018

Bench (Round 2, Week 1)

Fri, 14 Dec 18

Bench: 135x5, 185x3, 200x8x4
DB Hammer Curls: 30x6x10
DB OHP: 30x6x10
DB Shrugs: 75x4x10

My right shoulder is still a little wonky, but I was able to get through the session.  I won't be benching again until Tuesday, so that will give me some good recovery time.

Wednesday, December 12, 2018

Squats (Smolov Week 2)

Weds, 12 Dec 18

Squats: 135x5, 225x5, 275x6x6

Ugh.  It wasn't hard from a muscular standpoint - but from a aerobic standpoint it was.  Anyhow, I huffed and puffed, but I finished.  To wrap it up, since I wasn't dead yet, I did 3 sets of 20 kettlebell swings.

Tuesday, December 11, 2018

Bench (Round 2 Week 1)

Tues, 11 Dec 18

Bench: 135x5, 155x3, 180x2, 190x7x5
Seated DB hammer curls: 30x7x10
Seated DB OHP: 30x7x10

I did all the work, but my shoulder was definitely being cranky today.  

Friday, December 7, 2018

Squats (End of Smolov week 1)

Fri, 7 Dec 18

Squats: 135x5, 185x5, 225x5, 275x5, 320x10x3

I was off Weds, and had to work out of the office yesterday, so the week got a little messed up.  Despite that, finished off my squats this week no problem.  The gym downstairs picked up some 2.5's and 5's so I can stick to the program as written now.  It probably wasn't a bad idea for me to miss a bench day or two as my right shoulder is complaining a bit.

Tuesday, December 4, 2018

Bench (Smolov Round 2, Week 1)

Tues, 4 Dec 18

Bench: 135x2x5, 155x5, 175x6x6

No problem.  I also supersetted in rope tricep pressdowns, cable curls, and DB shrugs.

Monday, December 3, 2018

Squats (Smolov week 2)

Mon, 3 Dec 18

Squats: 135x2x5, 225x5, 245x3, 265x2, 275x6x6

Gave blood on the weekend, so I was a little short of breath (more than normal) today.  I did make it through though, the muscles were fine.

Friday, November 30, 2018

Bench test and deadlift

Fri, 30 Nov 18

Bench: 135x10, 185x3, 205x2, 225, 245, 265. 275 F
Deadlift: 225x5, 315x5, 365x5, 385x1, 405xF

So my top three bench sets were with my strap - which does assist me a bit.  I was benching alone in a gym with no safeties, so I turned a couple of plyo boxes on their sides and used the strap just in case I found it too hard at the bottom.  (think slingshot but nowhere's as heavy).  I also didn't use any stimulants - so I'll split the difference and say 255 max.  That's 10 up from my calculated max three weeks ago.  I'll start another cycle next week.  I just decided to deadlift to see where I was.  I was doing a few shrugs and figured, meh, might as well do some deadlifts.

Thursday, November 29, 2018

Squats (end of week 1)

Thurs, 29 Nov 18

Squats: 135x10, 225x5, 315x10x3

Not too bad!  I was supposed to do 320, but there are no 5's or 2.5's in the gym.  It was a lot of work, but I managed to get through it with minimal rest periods.  I did do 5 minutes on the bike at the beginning.  Since I'm not walking to the gym (the 5 or so minutes I used to walk each way) my legs aren't as warmed up as they used to be.  So, I figured I better get them warmed up a bit on the bike.

Wednesday, November 28, 2018

Bench (Final Smolov session)

Tues, 28 Nov 18

Bench: 135x5, 185x5, 205x3, 225x10x3
DB hammer curls : 30x8, 35x8, 40x2x8
Triceps pushdown : 50x10, 60x10, 70x10, 80x10
Face pulls: 50x10, 60x10, 70x10, 80x10

My session today was supposed to be 215x10x3 - but as I mentioned yesterday (I think), they have no 5's or 2.5's.  So after a set I decided I would go 225 instead.  While it was harder towards the end, it wasn't too bad.  I supersetted some of the hammer curls, then near the end supersetted the pushdowns and face pulls with the bench.  So, I'll have to do a strength test and see where I am next.

Tuesday, November 27, 2018

Squats (Week 1)

Tues, 27 Nov 18

Squats: 135x2x5, 225x5, 275x5, 295x3, 315x8x4

I tried working out in the new gym in our building today.  They didn't have any 2.5's or 5's, so I had to make due with 10's being the smallest.  The workout should have been 300x8x4.  It wasn't really a problem, I got out of breath a bit.

Thursday, November 22, 2018

Bench (Smolov week 3)

Thurs, 22 Nov 18

Bench:  135x2x5, 155x3, 175x2, 190x1, 200x8x4

Smith Machine shrugs (plates) : 2x10, 4x10, 6x2x10

Went well.  Once again the weights were heavy, but never grindy or slow.

Wednesday, November 21, 2018

Squats (Week 1)

Weds, 21 Nov 18

Squats: 135x2x5, 225x3, 245x2, 265x1, 285x7x5

Another good session.  No pain.  Drops were under control and smooth.  Lifts were snappy.

Tuesday, November 20, 2018

Bench (Smolov week 3)

Tues, 20 Nov 18

Bench: 135x2x5, 155x3, 175x2, 190x7x5
Kneeling Cable Lat Pulldown: 100x5x10
Pec Deck: 100x2x15, 100x2x10
Tricep Press: 100x2x15, 100x2x10

The session went well.  I had no issues completing the bench presses with minimal rest, and continue to use a narrower grip.  I did some pumpy accessory work to finish off the session.

Monday, November 19, 2018

Squats (Smolov Week 1 redux)

Mon, 19 Nov 18

Squats: 135x2x5, 225x5, 265x6x6

First day back after a week and a half of no squats.  Went well.  No pain.  Short of breath, but other than that - no worries.  Lowering the weight was a good idea - it kept the reps faster.

Friday, November 16, 2018

Bench (Smolov Week 3)

Thurs, 14 Nov 18

Bench:  135x5, 155x5, 170x3, 180x6x6
Seated DB OHP: 40x5x10
Smith Machine Shrugs (plates): 4x2x10, 6x2x10

I bench exclusively narrow-ish today.  (baby fingers on the inner rings).  It's definitely becoming easier and I'm feeling it more in my chest then triceps.  Super easy session.

Wednesday, November 14, 2018

Bench (Smolov week 2)

Weds, 14 Nov 18

Bench: 135x5, 155x5, 175x3, 195x2, 210x10x3

This went well.  The top sets were a little hard, but I required minimal rest and they weren't grindy.

I didn't bother with accessory work as I had to change before and after the session in the gym, as opposed to my normal changing at work first.  This cut into my time significantly.  (It was too cold to wear shorts back to the office).

Tuesday, November 13, 2018

Squat (Smolov Week 1)

Tues, 13 Nov 18

Squats: 135x2

No go.  I tried warming up, and as soon as I put weight on the bar I could feel pain in my groin.  Sounds like a week of no squats.  But I will bench the next three days.

Friday, November 9, 2018

Bench (Smolov Week 2)

Fri, 9 Nov 18

Bench: 135x5, 155x3, 175x2, 185x1, 195x8x4

No problem.  They were heavy-ish, but not grindy or anything.  I finished up with 60 reps each (6x10) of seated smith OHP and shrugs.

Thursday, November 8, 2018

Squat (Smolov Jr Week 2)

Thurs, 8 Nov 18

Squats: 135x5, 225x5, 275x3, 310x5x5

Goal was 7x5 today, but at the end of the 5th set I felt a tender twinge in my upper hamstring where it meets the groin. I'm thinking adductor or graciius.  I presume I had my feet too wide.  Anyhow - the sets did seem a little hard at the top, and the goal isn't for that to be the case.  So I think I will reset to week 1, drop the weight by about 20 lbs and try again.

Wednesday, November 7, 2018

Bench (Smolov Jr Week 2)

Weds, 7 Nov 18

Bench: 135x5, 155x5, 185x7x5
Seated DB OHP: 40x6x10
Farmer's Walk : 75x4x50

The bench was fast and smooth.  Rests were under a minute.  I reduced the weight on the DB OHP so I could have more control on the negative, and didn't need to take a rest on the last rep of the farmer's walk today.

Tuesday, November 6, 2018

Squats (Smolov Week 2)

Tues, 6 Nov 18

Squats: 135x5, 225x5, 275x3, 290x6x6

This wasn't too bad.  I was able to keep decent speed and depth.  I actually lost count at one point, so I may have done 7 sets of 6 instead of 6.  I can't see where that would be a big problem though.

Monday, November 5, 2018

Bench (Smolov week 2)

Mon, 5 Nov 18

Bench: 135x5, 155x5, 175x6x6
DB Seated Shoulder Press : 40x2x10, 45x2x10, 40x2x10
Farmer's Walk: 75x4x50

The bench was very easy today, good stretch and pump.  I thought I'd try adding a little weight to the shoulder presses, they were too hard at the top and I really had to grind out the last few reps of the sets after switching to 45s.  The farmers walks were 75 lb db's in each hand, for 50 steps, 4 times.  I had to take a quick rest partway through the last walk and set the db's down, my forearms were getting brutalized. 

So, although the presses were easy today I'm sticking with the program as written.  I also thought the presses were easy early last week until day 3, and then NOT so easy.  It's that 8x4 volume day where it feels heavy.

Friday, November 2, 2018

Squat (Smolov end week 1)

Fri, 2 Nov 18

Squats: 135x5, 225x5, 315x3, 335x2, 345x10x3

Well, that was certainly hard work.  The last two sets I was just growling hard.  Not grindy though, but maybe too hard.... we'll see next week.  I'd like to not have to dial it back, but if I do, I do.

Bench (Smolov week 1 done)

Thurs, 1 Nov 18

Bench: 135x5, 185x5, 205x10x3
DB Seated Shoulder Press : 40x6x10
Hammer Curls: 30x6x8

Bench was really quite easy.  In fact, I found myself resting less than a minute at times.  I then did some accessory/vanity work since I had time.  I initially tried the 40's on the hammer curls too - but found I was just jerking them up in the air, which sort of defeats the purpose.  I lowered the weight on the curls and found (until the last few reps) that they were pretty strictly controlled.  I was seated for both the shoulder press and curls, and supersetted them.  

Wednesday, October 31, 2018

Squat (Smolov)

Weds, 31 Oct 18

Squats: 135x5, 225x5, 275x3, 315x2, 325x8x4

Sets six and seven were getting hard lol.  I survived though.

Tuesday, October 30, 2018

Bench (Smolov)

Tues, 30 Oct 18

Bench: 135x5, 185x5, 205x5, 215x1, 205x1, 195x6x5

I overestimated my raw 1RM.  215 and 205 were too much for my shoulders - too slow. I dropped it down to 195, which definitely felt better and had decent speed and exertion. Remember, this is three weeks with 3 sessions a week ramping up to 10x3.

Update:  I don't know where I got my initial numbers and calculations from.  I should have done 190x8x4 - which is close to where I ended up.  That's with a 1RM of 240.  

Monday, October 29, 2018

Squats (Smolov)

Mon, 29 Oct 18

Squats: 135x5, 225x5, 275x5, 320x7x5

OMG the last two sets were tiring.  I was fast enough on them, but I was getting so short of breath.  However, volume must be done.

Friday, October 26, 2018

Bench (Smolov)

Fri, 26 Oct 18

Bench Press: 135x5, 185x5, 200x7x5

I found it much easier to bench with my hands closer to the center.  Positioned my baby finger on the inside rings for 4 of the 7 top sets, and mixed in a few index finger on the inside rings for variety.  Not a ton of rest time, top rep of the set near the end were getting hard.  Supersetted a 3x10 sets of towel grip behind the neck plate raises with a 45, and seated tricep rows with a 45 plate.  My forearms were still a little sore from the curls last day, so I decided to give them a break.

Thursday, October 25, 2018

Squats (Smolov)

Thurs, 25 Oct 18

Squats : 135x5, 225x5, 275x5, 300x6x6

OMG I was gassed by this!  My breathing issues are really interfering with these workouts.

Wednesday, October 24, 2018

Bench - time to change it up

Weds, 24 Oct 18

Bench: 185x6x6
Curls: 40x6x10

So, my lifts are essentially stalled.  I'm going to try a Smolov Jr. run for my squat and bench and see if I can't boost those numbers a bit.  It only stands to reason that if I'm in a caloric surplus, have enough protein, receiving HRT, that lack of progress is likely due to lack of stimulus.

Tuesday, October 23, 2018

Deadlifts, no improvement.

Tues, 23 Oct 18

Hack Squats: 135x10, 225x10
Deadlifts: 315x2x5, 365x5, 385x3, 405x2, 425xF, 405xF

Despite being in a caloric surplus with good carb and protein intake I'm not gaining strength on the deadlift.  Anything over 400 starts to be a pain.  I think I'm going to actually have to do some programming on this one, and see how often I need to be working the deadlift.  Historically, once a week was fine - but it doesn't seem to be now.

Monday, October 22, 2018

Upper body oops.

Mon, 22 Oct 18

OHP: 95x5, 115x5, 135x5, 145x5x5
Bench: 135x5, 185x5, 205x5, 225x5, 235x5x5

I don't know why, but I thought I was doing 235x5x5 today instead of 245x5x5 which I should have done.  Now, I think 245 would have been real hard hitting 5x5 with - the last rep of each set was slow with a bit of vocalization to rack it.  I may have been able to do 3x3 on the 245s.

Friday, October 19, 2018

Squats (335x5x5)

Fri, 19 Oct 18

Squats: 135x5, 225x5, 315x5, 335x5x5

Went very well.  Top sets were hard, but not grindy.  I'll bump up the weight by 20 lbs and go 3x3 to start next week.  My glutes are fried, so at least I'm hitting the right spot.

Thursday, October 18, 2018

Upper body (245x4x4)

Thurs, 18 Oct 18

Bench: 135x10, 185x2x5, 205x10, 225x5, 235x5, 245x4x4
OHP: 95x10, 115x10, 135x5, 145x4x4

Went really well.  The last rep of each of the work sets was hard but not grindy - ie - I growled a bit and wasn't moving superfast, but wasn't hitchy.

Monday, October 15, 2018

Deadlifts (425x1)

Mon, 15 Oct 18

Hack Squats: 135x10, 225x10
Deadlifts: 315x2x5, 365x3, 385x2, 405x1, 425x1

I'm not sure what was up today, but I was a little weaker at the top.

Upper Body (245x3x3)

Tues. 9 Oct 18

Bench: 135x10, 185x2x5 , 205x2x5, 225x5, 235x2, 245x3x3
OHP : 95x10, 115x2x5 , 135x5, 145x3x3

Went well.

Wednesday, October 10, 2018

Squats (335x5x5)

Weds, 10 Oct 18

Squats: 135x5, 225x5, 315x5, 335x5x5

The work sets were hard, but smooth.  I think I'll leave that weight for a session or two more as I was pretty out of breath when done.

Tuesday, October 9, 2018

Upper body (245x3x3)

Tues. 9 Oct 18

Bench: 135x10, 185x10, 205x10, 225x5, 235x2, 245x3x3
OHP : 95x10, 115x2x5 , 135x5, 145x3x3

Thanksgiving dinner yesterday, so no workout, but fully carbed up for today!  The sets were hard, but not grindy.  Will move up to 4x4 next day.

Friday, October 5, 2018

Squats (375 1 RM)

Fri, 5 Oct 18

Squats: 135x5, 225x5, 315x2x5, 335x3, 355x2, 375x1

I wasn't feeling right today - my back was sore from my mattress, I def need a new one.  In any case when I started I wasn't sure I was going to be able to go higher than 315 - but then, while doing the second set I got a little uneven.  I normally only use clamps on my work sets, so the weights started to spread on the bar, so I attempted to rebalance myself, looking in the mirror - with a continually more unbalanced load.  I finally got it back on the hooks and sat down for a while - needless to say, that used a lot of adrenalin and rushed strength.  I then decided to do a few heavy sets and call it a day.

Bench (235x5x5)

Thurs, 4 Oct 18

Bench: 135x10, 185x10, 205x10, 225x5, 225x2, 225x1, 225x2, 235x5x5
Seated Smith OHP: 50x10, 70x10, 90x4x10

Good bench session.  Couldn't get a rack to OHP so I used the smith.  They were very taxing, the last reps were brutal.

Wednesday, October 3, 2018

Deadlifts (405x5x2)

Weds, 3 Oct 18

Hack Squats : 135x10, 225x5
Deadlifts : 315x5, 365x5, 385x3, 405x5x2

I upped the sets on the top end of the deadlift and kept the hack squats in the workout.  They do seem to help get the hamstrings and glutes warmed up without fatiguing me too much.  I'm typically quad dominant, so anything to engage the glute-hams more will help.  I believe that's also why they tend to be an injury target (although I'm not a doctor or scientist), because my front and lat quads can manage the load up to a certain point and THEN the hams engage, as opposed to from the start.  At least, that's my theory.

Upper body (Bench 265x1 RM)

Tues, 2 Oct 18

Bench : 135x10, 185x2x5, 205x5, 225x5, 235x5, 245x2, 255x2, 265x1
OHP : 95x10, 115x2x5 , 135x5

Friday, September 21, 2018

Upper body (Bench 225x5x5)

Fri, 21 Sept 18

OHP : 95x5, 115x5, 135x5x5
Bench : 135x8, 185x5, 205x5, 225x5x5
Curls : 50x2x5, 60x2x5, 70x2x5, 60x5

Everything went well today.  The curls look a little light, but they were reversed preacher bench style - so complete 180 degree arm extension with a pause at the bottom.

Thursday, September 20, 2018

Lower body

Thurs, 20 Sept 18

Squats: 135x8, 225x2x5, 315x2x5, x4, x3
Leg press (plates) : 4x10, 6x10, 8x10, 10x10, 12x10
Leg extension: 115x6x10

I leaned too far forward on the last rep of squat set 3 and had to set it on the bar.  This really fatigued my lower back and I had trouble with finishing up my squats.

Tuesday, September 18, 2018

Deadlifts (405x1)

Tues, 18 Aug 18

Hack Squats : 135x2x5, 225x2x5
Deadlifts: 315x3x5, 365x5, 385x2x2, 405x1

I was doing some reading about hack squats being good for priming the glutes for the deadlift.  I have to say I could certainly feel them, and interestingly I also felt them in my vastus lateralis.  I then moved on to deadlifts, and in keeping with the not beating myself into powder plan, I worked up to a heavy single and called it a day.  The 4 plates was heavy and required a bit of effort, but at no point was it grindy or hitchy.  

Upper body (Bench 225x5x5)

Mon, 17 Sept 18

Bench : 135x8, 185x5, 205x5, 225x5x5
OHP : 95x5, 115x5, 135x5x5
Curls : 50x6x10

Went well.  Smooth and snappy, no problem.  My plan is to keep on the current weights until they seem ridiculously easy, then up the weight.  I have to stop constantly pushing 90+% of 1RM.  I'm just too old to keep beating myself up.

Friday, September 14, 2018

Squats (315x5x5)

Fri, 14 Sept 18

Squats: 135x5, 225x5, 315x5x5

I won't lie - this wasn't easy.  I'm still having issues catching my breath following that cold, expectorating junk quite a bit, which really exhausts me.  I kept the tempo pretty slow though and REALLY used my traps to support the weight, going ATG for most of the reps.  (Near the end they switched to breaking parallel without a pause at the bottom lol).  I'm OK with it though.  I need to really hammer the basics back in, not going for big massive lifts all the time - just keep working on the 5x5 until it feels solid, then add some weight.

Thursday, September 13, 2018

Upper body (Bench 225x5x5)

Thurs, 13 Sept 18

Bench: 135x2x5, 185x2x5, 225x5x5

The main event was benching, and it went well.  I also did a tricep pulley work, painfully slow preacher curls, and seated cable rows - nothing worth mentioning, just accessory work.

Wednesday, September 12, 2018


Weds, 12 Sept 18

Squats: 135x5, 225x5, 315x3x5
Leg Press (plates): 4x10, 6x10, 8x10, 10x10, 8x10
Leg Extensions: 100x5x12

I'm just getting over a nasty cold.  I still couldn't breathe well today, but decided I really should get my butt into the gym.

Thursday, August 30, 2018

Upper body

Thurs, 30 Aug 18

Wasn't feeling like crushing myself in the gym today so I took a light approach.  I've got a wedding to go to this weekend and time off tomorrow, so I think I'll take a few recovery days.


Bench: 135x6x10
Powerbombs: 40x6x10
Straight bar preacher curls: 40x6x10
Seated Smith OHP: 50x6x10
Lat pulldowns: 50x6x10

Nice and pumpy.  Got the blood flowing and had a good stretch.

Wednesday, August 29, 2018

Lower body

Weds, 29 Aug 18

Squats: 135x5, 225x5, 315x5, 325x1
Leg press : 4x10, 6x10, 8x4x10, 6x2x10
Leg extension : 115x8x10 

There's definitely something not right about my right hamstring.  I got up to 325 and it just felt tender, so I decided enough is enough.  I'll do light work on it for a week or so and see how it feels.  I kept the rest of the session light and controlled.

Tuesday, August 28, 2018

Upper body (OHP 145x10x2)

Tues, 28 Aug 18

OHP : 95x5, 115x5, 135x3, 145x10x2
Row : 135x6x15
Bench : 135x10, 185x5, 205x5, 225x5x5

Session went well - hit all my targets for the day.

Monday, August 27, 2018

Deadlifts (425x1)

Mon, 27 Aug 18

Deadlifts: 225x5, 315x2x5, 365x5, 405x3, 425x1, 405x2, 365x2

My right hamstring keeps getting tweaked.  I stopped after the 365x2, but was planning on going to do 315x3x5.  I'll have to try to figure out whats going on or adjust my training to allow it to heal.

Friday, August 24, 2018

Upper body (Bench 255x2)

Fri, 24 Aug 18

Bench: 135x10, 185x10, 205x5, 215x5, 225x5, 245x3, 255x2, 245x3, 225x2x5
Seated Smith Machine OHP: 50x8x8
Preacher Curls: 40x8x10

Bench went really well.  In fact, I'd say the 255 for a double is the heaviest I've benched in quite a while.  The high rep sets were brutally pumptastic, despite the low weight.  I've been having a hard time hitting the really high reps on those while getting the whole 8 sets, so I figured I'd drop the weight.  In between bench sets I did some behind the neck stretches with a 45 lb DB to get a good pull on my lats and serratus.  Also did some single arm rows with the same DB after each stretch for sets of 15.

Thursday, August 23, 2018

Squats (325x5x5)

Thurs, 23 Aug 18

Squats: 135x2x5, 225x2x5, 315x5, 325x4x5, 325x4

I upped the weight on the work sets today.  Missed the very last rep - was too tired to unrack it.  I will redo the session next day.  I ran out of time, so leg presses were out as well.

Upper body

Weds, 22 Aug 18

OHP : 95x5, 115x5, 135x10x2
Row : 110x6x15
Bench : 135x10, 185x5, 205x5, 225x5x5

Good session.  By the time I got to the last 2 sets of the bench of was exhausted.  The OHP and rows took a lot out of me.  I used one of the straight curl bars to do the rows as all the BBs were in use.

Tuesday, August 21, 2018


Tues, 21 Aug 18

Deadlifts: 225x5, 315x5, 365x5, 405x4x2, 365x3, 315x3x5

I tried to break 425 off the floor today, but couldn't.  Weird how day to day lifts can change.  

Monday, August 20, 2018


Mon, 20 Aug 18

Bench: 135x2x5, 185x5, 225x5, 235x3, 240x1, 225x2x5, 185x10
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165x1, 135x5
Preacher Curls: 40x10, 50x4x10

Bench went well.  Funny story, when I went to lift the 185 warmup it felt heavy on one side.  So, I just pushed a little harder on the right side and lifted, no problem.  When I went to take the 25s off and put the 45s on I noticed that the right side had a 35 on it, not a 25!  Anyhow, no adverse effects, and the session went on as usual.  The preacher curls were hard, slow controlled movement with a rest-pause at the bottom of full extension.  Painfully pumpy, but nice.

Friday, August 17, 2018


Fri, 17 Aug 18

Squats: 135x2x5, 225x5, 315x5x5
Leg press : 4x10, 6x10, 8x10, 10x10, 12x2x5, 10x10, 8x10

Nice strength building session.  Squats were roughly 75% of calculated 1RM.  Leg press was great.  Lots of volume, about 36,450 lbs.  (not counting sled weight).

Thursday, August 16, 2018

Upper body

Thurs, 16 Aug 18

Bench: 135x2x5, 185x5, 205x5, 225x5x5, 185x12
Bent Over BB Rows: 135x6x10
Torture Preacher Curls: 50x5x5
Seated Smith OHP: 50x2x3x10

Bench went well, managed a huge finisher.  Stretched my lats in between sets. While waiting for the smith I hammered out a few sets of super slow curls   I'm talking a good 7-8 secs slow and controlled per rep.  No body english.  Lastly I moved on to the smith.  I did supersets of 10 reps wide, medium, close, with minimum rest between each of those supersets - like 20 secs max.  Then did those again.  I was hoping to hit a third superset, but my triceps and delts were just full by then and I was having a hell of a time just repping out the top sets of 10 of on the second round.

Wednesday, August 15, 2018


Weds, 15 Aug 18

Deadlifts: 225x5, 315x5, 365x5, 405x3, 425x2, 405x2, 315x1

Not as strong today as I was last week.  I failed three times at 435, and after that I was burnt out.  Could barely move the 405, no 365s, and a single 315.  

Tuesday, August 14, 2018


Tues, 14 Aug 18

Bench: 135x2x5, 185x5, 225x4x5, 185x10
OHP: 95x5, 115x5, 135x5, 145x5, 155x3x3, 135x4

I was going to do pull ups as well, but my lats protested on the first set.  So in between bench sets I did some stretching overhead of my lats, behind the neck with a 25 lb plate.  I also did some tricep pulls using the 25 for sets of 20.  Both the bench and OHP went well.  I was going to do a 135x10 set finisher on the OHP, but only managed 4 before I was done.

Monday, August 13, 2018

Back from vacation - squats

Mon, 13 Aug 18

Squats: 135x2x5, 225x5. 315x5, 365x3, 405x3x1, 315x2x5

LOL.  I had intended to work out over vacation, but my hamstring still felt iffy, and I had a bunch of hot, hot outdoor work to do and some trips.  So, I decided to make it a recovery week and I felt great going back into the gym today.  Squatting what is likely 90-95% of 1RM for a few singles, then finished up with two sets of 315x5 for a little work.  I'd put those somewhere around 75-80% of 1RM.

Thursday, August 2, 2018


Thurs, 2 Aug 18

OHP: 95x5, 115x5, 135x5, 145x5, 150x5x5
Bench: 135x8, 185x5, 205x5, 225x5, 235x5, 245x3x4, 185x11

This session went well.  I had planned on benching first, but couldn't get a bench.  So I ended up OHP first.  I took 80% of my last 1RM and rounded up to 150.  I had only planned to do 3x5 at the top set, since the warm ups were still easily 60+%, but since I was waiting I did two more sets.  For the bench I had planned on doing the 225x3 and 235x1, but I felt pretty strong, and went for sets of 5.  As a finisher I did 11 reps at 185 lbs, which was pretty good in my books.

Wednesday, August 1, 2018

Meh, no good

Weds, 1 Aug 18

The plan was to squat today, but I found I had a twinge in my right hamstring while warming up.  I decided after getting up to 315 that I want going to risk an injury.

So, I did some leg extensions and leg presses and called it a day.

Tomorrow I'll bench and maybe squat Friday.

Tuesday, July 31, 2018

OHP (200 1RM)

Tues, 31 Jul 18

Bench: 135x10, 185x2x5, 205x5, 225x4, 225x2, 225x1, 185x3x8, 
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165x3, 175x2, 185x1, 200x1

I decided to focus on the OHP today.  So I did a bit of volume work on the bench, and went to a 1RM on OHP.  I got a little dizzy on the 185 and 200, but just took a knee and was fine.  That was really pushing the limits of my CV system.

Monday, July 30, 2018

Deadlifts (435 1RM)

Mon, 23 Jul 18

Deadlifts: 225x5, 315x5, 365x5, 405x3, 425x2, 435x1, 405x3, 365x5, 315x10

Wow!  Just fantastic.  I really had a good day today.

Friday, July 27, 2018


Fri, 27 July 18

Curls : 50x2x10, 60x2x10, 70x2x10
Single arm rope press down : 17.5x10, 22.5x10, 27.5x10, 32.5x10, 27.5x2x5
Dual pulley pulldown : 50x10, 60x10, 70x10, 80x10, 70x10
Smith Machine Seated OHP : 50x2x10, 70x10, 90x10, 70x10, 50x2x10

I didn't feel much like doing legs again today, so I just did some shoulder and arm focused work.  The Smith OHP were pretty hard as my arms got pumped really fast, and burned out quickly.  I did the reps shoulder width grip and down to sternum level.  By the 90 set I was getting pretty pumped and fatigued and had to keep dropping the weight.  I couldn't even reach the back of my neck when I was done to adjust my headphones lol.  


Thurs, 26 Jul 18

Bench: 135x8, 185x5, 205x5, 225x3, 235x1, 245x3x3
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165, 175, 185

This was a great session.  The 3x3 sets flew up.  The OHP was superb.

Wednesday, July 25, 2018


Weds, 25 Jul 18

Squats: 135x5, 225x5, 315x2x5, 335x5, 355x3x5

I added an extra set at 315 and added another rep to the top sets of 355.It wasn't grindy, but it was hard work to make that last rep!  Next week 375x3x3, 3x4, 3x5 if all goes well.


Tues, 24 Jul 18

Bench: 135x8, 185x5, 205x5, 225x5, 235x3x5
DB Rows: 100x3x10
DB OHP: 40x6x8

Good workout!  I brought the bench up by 2 reps per set rather than 1.  I couldn't get the smith machine so I did DB OHP for a lot of reps.  I"m still working on grip strength - I've dropped down to the 150 lb grippers and am repping out as many sets of 10 per hand as I can remember, usually about 5 or so per hand per day.

Monday, July 23, 2018


Mon, 23 Jul 18

Deadlifts: 225x5, 315x2x5, 365x2x5, 405x2x2, 425x1, 365x5, 315x5

Fantastic session.  I was actually going to squat heavy today, but forgot my knee sleeves again.  So I decided to deadlift instead.  I smashed 405 without issue and might have had another single at 425 or even a 435 in the tank, but had strained my left lat on one of the 365 sets where it connects to the underside of the shoulder and didn't want to risk a more serious injury.

Saturday, July 21, 2018

Full body

Sat, 21 Jul 18

Squats: 135x10, 225x5, 265x5, 315x5
Bench press: 135x4x8
CGBP: 135x4x8
Triceps extension: 40x5x10
Leg extension: 115x8x10
Shotgun rows: 30x10, 42.5x10, 50x10, 60x2x10

I was off a few days, so I decided to squeeze a big session in on the weekend.  I also didn't have any gear with me at all.  So no belt, shoes, wrist wraps, or knee sleeves - just me and sock feet.

Wednesday, July 18, 2018


Weds, 18 Jul 18

Deadlifts: 225x10, 315x5, 365x5, 405x5x1, 365x2, 315x1

The session went well. I was pretty tired at the end and didn't really get into drop sets.

Tuesday, July 17, 2018


Tues, 17 Jul 18

Bench: 135x10, 185x5, 205x5, 225x5, 235x3x3
DB Rows: 100x3x10
Smith Machine Seated OHP: 50x10, 60x10, 70x2x10

Wasn't bad.  I used my homemade slingshot on the bench.  My shoulder didn't complain today.  The rows seemed heavier today.

Monday, July 16, 2018


Mon, 16 July 18

Squats: 135x5, 225x5, 315x5, 335x5, 355x3x4

No problem. Fast moving.  Added a rep to the last warmup set and a rep to each of the work sets.  On Friday I didn't do much of anything - I tried to bench but my shoulder was bugging me, so I did some smith OHP and a bunch of hypertrophy work with cables.  Plenty of work, but nothing super heavy.

Thursday, July 12, 2018


Thurs, 12 Jul 18

Squats: 135x5, 225x5, 315x5, 335x4, 355x3x3

The squats themselves weren't that hard.  I mean, they weren't easy as warming up, but not grindy.  That being said, the back pumps were horrendous today.  I had gastric reflux again last night, and didn't get enough water this morning.  My lower back was so tight it was ridiculous.

I tried to do some RDLs on the Smith, but my back couldn't handle any more work.

Tuesday, July 10, 2018


Tues, 10 Jul 18

Bench: 135x10, 185x5, 205x5, 225x5, 235x2x1, 225x5 
Dual pulley pulldown : 50x10, 60x10, 70x2x10, 60x10, 50x10 
Seated smith machine OHP: 90x2x5, , 110x2x5, 130x2x5
Triceps press : 100x4x15

My shoulders weren't feeling very good today, benching the 235 was superhard.  I decided to pass on the heavy bench today.

Monday, July 9, 2018


Mon, 9 July 18

Squats : 135x5, 225x5, 315x5, 335x3x5

The squats weren't too hard, but I had acid reflux late last night and early this morning, and felt like deep fried dog crap.  Anyhow, made it through, so I'll add a bit more weight to the bar and drop back to 3x3.

Friday, July 6, 2018

Upper body

Fri, 6 Jul 18

OHP : 95x5, 115x5, 135x5, 145x5, 155x5, 165x5, 175x1, 175x2, 175x3
DB Rows : 100x3x10
Dual pulley pulldown : 60x3x10 
Triceps press: 100x4x15

Phew!  That was a good session.  I was a little lightheaded on the OHP top sets, but really, they were on the heavy side.  I was shooting for a set of 5, but had to re-evaluate that once I did the first rep.

Thursday, July 5, 2018


Thurs, 5 Jul 18

Deadlifts :225x5, 315x5, 365x3, 385x2, 405x1, 425x1, 435xF, 415x1

I tried to break the 435 off the floor three times.  By the time I was done that I did another 415 single and was completely baked.  That being said, it was better than my last day, and I'm pretty sure that the 435 isn't far off.  On a side note I've started some grip training with a 250 lb gripper.  I can move it about an inch so far lol.  I also did some plate pinches yesterday with 2 tens in each hand for three sets until failure.  (about 30 secs or so).  My forearms are looking a bit smaller.  (at least to my eyes).

Wednesday, July 4, 2018


Weds, 4 Jul 18

Bench : 135x10, 185x5, 205x5, 225x5, 235x3x4
Triceps pushdown : 50x10, 60x10, 70x10, 60x10, 50x10 
Seated smith machine OHP :50x5, 90x2x5, 110x2x5

The bench was pretty heavy, the last rep was slooooooow.  I think I may only go up 5 lbs on the next bench increment.  That being said, I should be benching again Friday, so we'll see how it plays out.

Tuesday, July 3, 2018


Tues, 3 July 18

Squats : 135x5, 225x5, 315x5, 335x3x4

Went well.  They were hard but smooth.  The first three sets warming up were ATG with a dead stop at the bottom.  The work sets were controlled.  I was getting some fat pinch from my belt, which I didn't enjoy.  I hate that time when your fat gets a little looser and pinches up.

Friday, June 29, 2018

Upper body

Fri, 29 Jun 18

OHP: 95x5, 115x5, 135x5, 145x5, 155x3x5
DB Rows : 100x3x10
Cable flyes: 17.5x4x15
Dual pulley pulldown : 50x5x10

I was tired today, didn't spend a lot of time messing around.

Thursday, June 28, 2018


Thurs, 28 Jun 18

Deadlifts : 225x5, 315x5, 365x5, 405x3x2
Leg press: 4x10, 6x10, 8x10, 10x5, 12x5, 14x4
Leg extension: 100x10, 130x10, 145x10, 160x10, 175x10

My back was a little fatigued, but managed a few sets of doubles.  Hit the leg press hard.  I was shooting for 5 reps with 14 plates, but could only get through 3, reset, and hit the 4th.  Decided to pass on the 5th.  I was a little dizzy.

Tuesday, June 26, 2018


Tues, 26 Jun 18

Bench : 135x10, 185x5, 205x5, 225x5, 235x3x3
Pull-ups : bwx4x5
Seated smith machine OHP : 90x2x5, 110x3x5
One arm Triceps press: 30x3x10

This was a pretty good session.  Bench went up.

Monday, June 25, 2018


Mon, 25 Jun 18

Squats:  135x5, 225x5, 275x5, 315x5, 335x3x3

Went well.  The 3x3 set was heavy, but I managed to go ATG and slow.

Friday, June 22, 2018


Fri, 22 Jun 18

Bench : 135x5, 185x5, 205x5, 225x3x5
OHP : 95x5, 115x5, 135x5, 155x5, 175x1, 155x4, 135x2x5
Pull ups: BWx3x5

I was super happy with this session.  My last set of bench presses were a bit rushed, and I had to rack the bar in-between the two last reps, but I was still happy.  The first three reps of each of those sets simply flew up.  I was stunned.  I hit the 175 that eluded me a week or so ago on the OHP as well.  I failed the first attempt, but knew that it was actually in me, and made a second attempt after psyching myself up a bit.

Thursday, June 21, 2018

Deadlifts (425 1RM)

Thurs, 21 Jun 18

Deadlifts : 225x2x5, 315x2x5, 365x2x5, 385x2, 405x1, 425x1
Sumo Deadlifts : 225x3x8

Good workout!  I had a lot of volume on the low end, with 4 good working 5 rep sets.  I managed to break the 405 and hit a 425, which was great.  I'll keep pounding away.  I some sumo work at the end, just because I had the bar and everything there and still had some energy.

Wednesday, June 20, 2018


Weds, 20 Jun 18

Bench : 135x8, 185x2x5, 205x3x5, 185x2x5
DB Rows: 80x10, 90x3x10
OHP: 95x4x8
Front pulldown : 40x10, 50x10, 60x10, 70x10
Triceps press : 100x4x10

Definitely an improvement from last bench session.  Where I only did the 205 for 3x3 last time I did it for 3x5 today.  It was hard, but not excessively grindy.  I added another set at 185 over last session.  I cranked the DB rows up 20 more pound, using straps.  I threw on some fairly strict OHP, and finished off with some bicep and tricep work.

Tuesday, June 19, 2018


Mon, 19 Jun 18

Squats: 135x5, 225x5, 315x5, 335x3, 355x1

Smith Machine RDL (plates) : 4x4x10

Kept it simple today.  I just wanted to see how my squat was doing.  I didn't have the confidence to break at 375, but 355 was fine.  Finished up with some high Rep RDL.

Wednesday, June 13, 2018


Weds, 13 Jun 18

Squats: 135x5, 225x5, 315x3x5
Smith Machine RDL (plates): 4x1x8, 6x2x5

I'm not going to lie - the last rep on each set of squats was a task.  The last set I did REALLY slowly.  I actually paused at the bottom of each rep.  I finished up with some Smith RDLs.  I was going to do 3 work sets, but frankly, I felt as if I had worked enough by the time I finished the second set with 6 plates.

Monday, June 11, 2018


Mon, 11 Jun 18

Bench : 135x3x5, 185x3x5, 205x3x3
DB Rows: 70x4x10
Rehab work

So, I went heavy on the bench and rows.  It took a while to get my shoulder into the movement.  I was happy to be able to smoothly work the 185s, and the 3x3 on 205 was a bonus.  I decided not to screw around and abstained from trying 2 plates.  I mean really, it would have possibly been injury inducing, and nobody would be impressed anyhow.  I used straps for the rows as I really wanted to hit them hard and not be limited by grip.  I could probably move up another 10 or 20 pounds with the straps.

For the remainder of the time I did some cable work on my shoulders and triceps.  Just high rep light stuff to get the blood flowing and mobilize the shoulder joint a bit more under a far lighter load.

Friday, June 8, 2018


Fri, 8 Jun 18

Squats : 135x5, 225x5, 275x5, 315x3x4
Smith Machine RDL (plates): 4x3x5

Squats went MUCH better today than Monday.  I was prepared to quit lifting altogether Monday.  The 315s were hard, but not nearly as hard as Monday.  I finished up with some RDL using the smith machine.  I tried this one other day and I really was able to get good glute thrusts with it.  I'm able to get right up to the bar and focus on bending over at the hips much easier than with a free barbell.  I used straps as well.  If you haven't tried them with the smith I'd recommend it.  I try to use the smith as little as possible - but for some exercises it really helps.  Not having to worry about the bar swinging out and grip, etc., makes it far easier to focus on the hip movement - and really, that's why you're doing RDL - glutes and hams.

Thursday, June 7, 2018

Upper body

Push press : 95x2x5, 115x2x5, 135x5, 155x5, 175xF, 175xF, 135x2x5

Ez-Bar Curls: 50x10, 60x10, 70x3x5

DB Press: 45x4x10

Went well. I couldn't hit the 175 on the push press - if get about half way and couldn't lock it out.

Wednesday, June 6, 2018


Weds, 6 June 18

Deadlifts: 225x3x5, 315x2x5, 365x5x1
Shrugs : 315x4x5

Finally, a decent workout.  I had to use straps on the 5 singles, and for the shrugs.  My hands aren't used to the bar anymore - I have to toughen them back up.

The first single at 365 left me seeing stars, but after that I was fine.  I was going to do five sets of shrugs, but after the fourth I was done.

Tuesday, June 5, 2018


Tues, 5 June 18

Incline Bench Press: 95x4x8
Bench: 135x2x10, 185x4x5
DB Row: 60x10, 70x3x10

Fairly simple day.  I had to wait for a bench, so I did some incline bench work.  I tried the decline bench with just the bar, but the path is super weird.  I probably shouldn't have done the incline bench with the barbell, as it made the normal bench really weird at first - my groove was off.  Anyhow, the sets of 185 were quite hard.  I couldn't actually knock out 5 without resetting, but the resets were under 10 seconds.  So, like 3 reps, reset, 2 reps.  My DB row was pretty decent.  I'm trying the variant where you don't put one leg on the bench, both are on the floor.  It makes it easier to keep the back flat and is very stable.  (Supposedly it helps to prevent hernias).

Anyhow, I'm going back to basics.  

Monday, June 4, 2018

Garbage day.

Mon, 4 June 18

So, I had planned to increase my squats.  Ended up being total crap.  After warming up with a few sets of 135 and 225 I moved on to 315.  No accessories - no belt, no wraps, etc.  I was only able to do two singles at 315 and got pinned at the bottom.  So I took two plates off and squatted bottom up from 225.  I did a few paused at the bottom, then a bunch of fast 135s, then a bunch of 135s from the bottom, then a few more 225s.  I'm pretty sure I've lost a lot of strength on this cut.  Switching things up from straight powerlifting style to mixed BB style machine work hasn't been good for my legs.

Until I get my strength back I think I have to go old school again.  Squat, bench, deadlift.  Maybe 5/3/1 BBB.  Then I can go squat Mon, bench tues, dl weds, bench thurs, squat fri.

Friday, June 1, 2018


Fri, 1 Jun 18

DB OHP 30x6x10
DB Row: 50x10, 60x5x10
Seated Smith Machine OHP: 50x2x10, 70x2x10, 90x2x10
Face Pulls: 25x10, 35x10, 50x10, 65x3x10 
Tricep Press: 100x4x15
Curls: 40x3x15

Good upper body shoulders workout for the end of the week.


Thurs, 31 May 18

Squats::135x8, 225x5, 315x3x3
RDL: 135x2x10, 225x4x5
Calf Raises: 50x4x10
Leg Extensions: 110x4x15

Squats were hard, but I've got to get back into shape.  The RDLs definitely hit my glutes, my left butt cheek was pretty sore!

Wednesday, May 30, 2018

Upper body

Weds, 30 May 18

Bench 135x8, 185x5x5
Curls 40x5x10
Skull crushers 40x5x10
Dual Pulley row 50x5x10

Bench was a little hard, but only the last two reps of the last two sets were "iffy".  The rest was just light, pumpy, work to help with mobility and hypertrophy.

Tuesday, May 29, 2018


Tues, 29 May 18

Rdl: 135x2x10, 225x3x5
Leg press: 4x2x10, 6x10, 8x2x10
Calf raises: 50x4x10
Leg extension 100x4x10

Started with Romanian deadlift.  I wasn't feeling the stretch, so I slapped two 35's under each foot, that helped a bit.  I was hoping to hit sets of 10, but I didn't have the endurance at 225.  In fact, I was hoping to get another set but I was burnt.

Next I moved onto leg press.  Both legs today, full depth.  You can really see it hitting the hamstrings and vastus lateralis.  Next I went onto calf raises, very slowly, getting a good squeeze at the top and going low and slow at the bottom.  Final was leg extensions, focus on VMO and quads.  Slow and burning was the tempo.  

Monday, May 28, 2018


Mon, 28 May 18

Chest supported Row: 45x10, 90x3x10
Db front raise: 20x4x10
Leg side extension: 12.5x2x10, 17.5x2x10
Single leg extension: 40x10, 50x10, 60x2x10
Triceps press down: 35x4x10
Face pulls: 35x4x10
Pec Deck: 85x3x30
Single leg glute extension: 50x10, 70x3x10

You know, sometimes its difficult to determine if a movement is push or pull.  For example the DB front raise, if done with a cable would be an extension movement and would seem to be a pull - but with a dumbbell you are pushing the weight away from you.  The tricep press down with rope would seem to be a pull - but if you think of it, you are pushing down at the bottom half of the movement.

Anyhow, it was a hot day for exercising.  I was sweating like crazy.  I got a good workout on my delts though.  My weight has been stuck around 203-204.  I'd like to get below that this week, because I'm starting to get diet fatigued and am binging.  Usually that's a sign I'm just about done.  Strength is dramatically dropping, and I would imagine I'm losing muscle.

Friday, May 25, 2018

Push it (mostly)

Fri, 25 May 18

Dual Pulley row: 50x5x10
Hammer strength incline press: 30x15, 40x3x15
Seated db OHP: 30x5x10
Smith machine deadlift: 90x5x10
Lateral raise: 50x4x15
Single leg press: 90x5x6

I was going to squat, but my right tricep REALLY did not feel good today.  I couldn't rack the bar for a front or back squat without pain.  So, I moved on.  I decided this would mostly be an upper body day with a lot of push movements.  So, for push I did the seated hammer strength incline press, seated db OHP, smith machine deadlift, seated machine lateral raise, and seated one legged leg press on the sled.  I did a bit of seated low pulley row to get the blood flowing to the tricep and lats.  There is also a bit of pull of the deadlift as well.  The reason I used the smith was that I really wanted to focus on glute activation/hip thrust and while keeping as upright as possible.  This meant using lighter weights, but it was still pretty good cardio and my legs definitely felt the effort.  I finished off with the single leg press.  It looked very light - only a plate a side.  I placed my foot in the center of the platform and went to full range of movement - knee to chest and back out.  I picked single leg so that I wouldn't round my back, and to focus on the actual leg extension.

Thursday, May 24, 2018

Full body workout

Thurs, 24 May 18

Leg press: 4x4x15
Seated Smith machine OHP: 50x4x15
Standing high cable crossover: 12.5x15, 17.5x3x15
Standing triceps cable extension 17.5x15, 32.5x3x15
Dual leg extension: 100x4x15
Single Leg Glute extension 70x15, 90x15 

It's my first day back after a week of family issues.  Fortunately, everyone is fine now, and I'm back on my diet and starting to exercise again.  I've been losing strength, so I'm going to have to dial my workouts back quite a bit when the diet ends.  I'm starting to see positive changes in my physique though, so that's motivation to keep going.

Thursday, May 17, 2018

Upper body

Thurs, 17 May 18

Seated Db Shoulder Press: 30x12, 35x12, 40x12, 35x12, 30x12
Standing Decline Cable Press: unknown weight x3x15
Seated Triceps press: 90x12, 110x12, 130x12, 110x12, 90x12
Single arm cable extension: 12.5x4x15
Row rear Delt: 50x5x12

So, my prime mover today was the seated DB shoulder press.  I kept the weight at a level that I could manage to pick up without having to kick the weights up from my knees - and focused more on the top part of the movement.  (I kept the grip neutral).  Just enough rest in between to go and grab the different DBs off the rack and get seated.

The remainder were exercises focusing mostly on my delts and triceps.  I did a single set of the seated row machine.  I'll have to find something else for my lats/traps.  I will keep a big part of the day towards my actual arms and shoulders as I find those are the areas that I want to bring up the most.  I've got decent sized shoulders and back, but my arms seem small compared to my freakish chest.  (COPD)

Tuesday, May 15, 2018

Legs, deadlifts

Tues, 15 May 18

Deadlifts: 135x5, 225x5, 315x4x5
Leg extension (single) 50x5x10

I was hoping to do 5x5 on the deadlifts but I was just exhausted and also felt a little like I was going to crap myself.  So, good butt squeezing at the top of the movement, to avoid having a movement.

Poop aside, I did some leg extensions on the machine that has independent extenders for each leg, at a light 50 lbs a side.

Monday, May 14, 2018

Upper body

Mon, 14 May 18

Bench: 135x8, 185x5, 205x5, 225x2, 225x 1, 205x3, 185x8
Seated Smith machine OHP: 50x2x5,  70x2x5, 90x2x5, 70x2x5, 50x2x5
Curls: 30x10, 50x10, 70x5, 50x10
Dual Pulley Pulldown: 100x5x10

Not as bad as the last day I was in the gym, but the dieting is definitely starting to take its toll.  That being said, I'm down to 206 fully fed.  That's 201 fasted.  So, not too bad.  I'd still like to drop 20 more pounds so that fully fed weight is just shy of 190.

Note - when I say fully fed, I MEAN FULLY FED.  Junk food, carbs, chocolate, rum, you name it - stuffed full.  I had three full refeed days, first day took me to 206 and I stayed there the entire weekend.

Wednesday, May 9, 2018

Crap day

Weds, 9 May 18

Just a total craptacular day.  I started off doing squats, but after doing 135x5, 225x5 I could only do 315 for a double, and had to leave the bar on the safeties at 365.  I even had a cookie preworkout and some stimulants, but it wasn't enough to get me through the session.

So, I finished off with some machine leg work, tried to go reasonably heavy for 4x10 per machine.  I expect I'll have more bad days as I start to get smaller and more tired from the dieting.  Likely I will have to drop back to one heavy upper and lower body workout a week, with some light work in the middle and cardio the rest - just to get this over with as fast as possible.

Tuesday, May 8, 2018

Upper body

Tues, 8 May 18

Bench: 135x8, 185x5, 205x5, 225x3x3, 205x5
Dual Pulley Pulldown:  75x10, 85x10, 100x2x10
Front Pulldown: 50x10, 60x10, 70x2x10
Triceps Press: 70x10, 110x10, 130x2x10
Pec Deck: 85x2x30

I ran out of time today - but only missed the low pulley rows.  I figured I had enough pull exercises anyhow since I also did some upper body depletion yesterday.  I actually managed to do 225x3x3 today.  I did use my homemade slingshot, but only managed 3x2 last bench session under the same conditions.  I did take my ephedrine (24 mg) and caffeine (200 mg) today, around 45 minutes before the session, so I was well stimulated for the heavy session.  I don't like using it too much because I don't want to develop a tolerance, but I'm finding the fasted workouts to be pretty rough.  I may have to pick up some BCAAs, but I hate the smell. (like bad b.o.)

Monday, May 7, 2018

Depletion workout

Mon, 7 May 18

Leg press (plates): 4x3x15
Leg extension: 115x3x15
Glute machine :50x15, 70x15, 90x15
Front Pulldown: 50x3x15

Seated DB Shoulder Press: 30x3x12
Pec Deck: 100x1x15

OMG.  This was simply grueling today.  Had diarrhea again, so I was literally drained by the time I hit the gym.  I tried drinking a few bottles of water, but it didn't take long before I simply couldn't move anymore.

Leg press was easy, but I knew that 6 plates probably would have been pushing it.  So, I put my feet closer together (shoulder width) and continued to go deep - until my back comes off the seat.  I was able to see my hamstrings and quads working, so I knew it was enough to start the depletion. By the last few reps of each set of leg extensions the burn was starting to kick in.  I tried a new machine today.  Its one where you stand with your chest against a pad, and push a pedal to full extension.  So, every set above was for each leg.  It took me a few sets to figure out a good weight and to master the movement.  I may keep this one in the routine as it definitely activated my glutes.  Front pulldown was hard.  I'm pretty sure I was going a little hypo as I hadn't eaten since last night - cold sweats.  I had to drop a few reps off the shoulder press as I was starting to feel sick to my stomach.  Finally I hit the pec deck.  After the first set I went from both arms to single, but only made it through a few reps.  I went back to the office after that, didn't even bother to change.

The diet routine is working though - down to 204 from 219.  

Friday, May 4, 2018


Fri, 4 May 18

Squats: 135x5, 225x3, 315x2, 315x3x1, 365x1, 315x1

Just a terrible session.  I was busy today and forgot to take any caffeine/ephedrine until it was too late.  I had diarrhea all morning, so in addition to being fasted from IF, and energy drained from dieting, I was fluid depleted as well.  

Everything felt brutally heavy, and even the 315s were a strain after the first rep.  

Oh well, days like that happen, and fortunately less often than more.

I'm down to 207 from 219 a few weeks back.  The birthday month has made it difficult to keep on track nutritionally, but now I should be gtg.  I want to see that weight under 190.  I managed 196 last year before tearing both of my calves, which was as light as I've been in MANY years.

Upper body

Thurs, 3 May 18

Bench: 135x5, 185x5, 205x5, 225x3x2, 205x5, 185x5

I found the bench pretty hard today.  Once I finished a few heavy sets I set off and hit a few machines to work on the rest of my upper body.  10+ rep sets.  So, pec deck, low pulley rows, dual pulley pulldown, tricep press and bicep pulldown.  

My shoulder feels quite healthy, and as I'm writing this the day after the session, has not suffered any from the workout.  It's still sore after sitting on my couch at home for a while, but I don't think anything is going to solve that but a new recliner with low arms.

Wednesday, May 2, 2018

Depletion workout

Weds, 2 May 18

Leg press (plates): 4x1x15, 6x3x15
Leg extension: 115x3x15
Leg Curls: 85x3x15
Dual Pulley Pulldown: 80x15, 100x2x15, 80x15
Pec Deck: 100x3x15
Curls: 40x3x15
Front Pulldown: 50x3x15
Seated DB Shoulder Press: 30x3x15

Added weight to some of the movements, got a pretty good burn going and am pretty tired.

My wife's birthday, then my birthday are close together and nutrition has been random.  Also, work demands were high as well, so I haven't been terribly regular in the gym.  Now that all that foolishness is over I can start back on the slow cut and heavy workouts, continuing with the one depletion workout a week.

Tuesday, April 24, 2018


Tues, 24 Apr 18

Squats: 135x5, 225x5, 315x5, 365x1, 385x1, 405x1, 365x1, 315x1

The weights are starting to feel heavier.  I managed to get a few heavy reps in though.  I'd say my 1 RM is probably only 415 right now, the 405 felt almost crushingly heavy.  I tried doing drop sets after, but had no energy left in my legs.  Obviously depletion workout worked well.

Monday, April 23, 2018

Depletion workout

Mon, 23 Apr 18

Leg press (plates): 6x3x15
Leg extension: 100x3x15
Seated Calf Raises: 45x3x15
Dual Pulley Pulldown: 100x3x15
Pec Deck: 85x3x15
Front Pulldown: 50x3x15
DB Shrugs: 75x3x15

On Friday I did what I thought was a depletion workout.  Well, it certainly left me with serious DOMS in my legs, that are just easing up today.  That's not depletion though.  So I pulled up Lyle's site and poked around for the *proper* depletion workout sets and reps.  I don't believe I'll be as beat up tomorrow as I was the past two days, although the workout was still hard and I was getting a good burn.  I'll up the weight a touch next session as it was a little too easy.

Friday, April 20, 2018

Whole body machines

Fri, 20 Apr 18

Leg extension: 100x10, 130x10, 160x2x10, 145x2x10,130x4x10
Leg press (plates): 6x10x10
Curls: 50x3x10, 40x2x10
Pec Deck: 100x2x10, 85x3x5
Triceps press: 100x10, 90x4x10

Ugh.  Simply brutal.  I was so tired I couldn't even find the energy to change out of my clothes, so I walked back to the office in the freezing cold.  The good news, I remembered my ephedrine and caffeine, the bad news - while it did give me the energy to pound out those two heavy leg workouts, I was hot as hell.

Thursday, April 19, 2018


Thur, 19 Apr 18

Deadlifts: 135x5, 225x5, 315x5, 405x3x1, 365x2x3, 365x1, 315x5

The sets were hard at the top.  I was hoping for a 3x3 at 365, but was fading fast.  To replace that one I did another set of 315x5.

Wednesday, April 18, 2018

Upper body press

Weds, 18 Apr 18

OHP: 95x8, 115x5, 135x5, 145x10x2
Bench: 135x8, 185x5, 205x5, 225x5x2

I would have rather spent the 10x2 on the bench then the OHP. By the time I got a bench I had limited time left in the session, so went with 5 doubles and left.  Really, that's about 95% of current 1RM, which means I only needed about 7 reps total (at that weight) to get benefits.  I was pretty tired, and really need to start drinking a shake just pre-workout or something.  

Tuesday, April 17, 2018


Tues, 17 Apr 18

Squats:  135x5, 225x5, 315x2x5, 365x1, 385x1

I'm cutting, so no breakfast or anything preworkout.  I'll have to start bringing some ephedrine and caffeine in so I can put a little more into it.  Just enough work to say, hey, don't go getting rid of those muscles while I'm dieting - I'm still using them!

Wednesday, April 11, 2018

Upper body

Weds, 11 Apr 18

OHP: 90x10, 100x10, 110x3x10
CGBP: 135x5x8
Shoulder cable pull: 30x4x10
Cross body pull: 20x4x10
Front Pulldown: 50x10, 60x10, 70x10, 80x10, 90x10

The presses were pretty hard, my right shoulder is bugging me.  Did some light pull work at the end to just move some blood through the shoulders.

Tuesday, April 10, 2018

Hex bar deadlifts

Tues, 10 Apr 18

Hex bar deadlifts: 135x8, 225x5, 315x5, 365x5, 405x2x1, 425x2x1, 405x1

Monday, April 9, 2018

Upper body

Mon, 9 Apr 18

Seated Smith machine OHP: 50x10, 70x10, 90x10, 110x3x5, 90x10, 70x10, 50x10
Curls: 50x5x10
Dual Pulley Pulldown: 85x10, 100x10, 120x10, 100x10, 85x10
Triceps press: 90x10, 110x10, 130x10, 110x10, 90x10
Row: 70x10, 90x10, 110x10, 90x10

Went well, but I kept getting phone interruptions.  In any case, a good workout with plenty of pump and burn.

Thursday, April 5, 2018

Lower body

Thurs, 5 Apr 18

Leg press: 4x10, 6x10, 8x8, 10x5, 12x5, 14x2, 14x1, 12x4, 10x5, 8x10, 6x10

Calf raises: 55x5x15

Leg extensions (single leg machine): 50x12, 60x12, 70x12, 80x12, 70x4, 60x5, 50x5

Good session.  Hit the 14 plates again (630 lbs before the sled itself).  Then back off sets as fast as it took to pull the plates off, sit back down and position myself.  Same with the leg extensions - once I maxxed out for sets of 12 I did back off sets in as much time as it took to change the pins on the machine - hence the low reps.

Wednesday, April 4, 2018

Upper body (225x3)

Weds, 4 Apr 18

Bench: 135x8, 185x2x5, 205x5, 225x3, 205x5, 185x2x5
Shrugs: 135x10, 225x10, 315x4x10
Tricep pushdown (rope): 50x5x10

I'm on a mild cut so I kept it heavy and simple.

Tuesday, April 3, 2018

Back at it

Tues, 3 Apr 18

Squats: 135x5, 225x5, 315x3, 365, 385, 405, 365, 315x3x3

Kept it simple - starting a cut now that I'm finished travelling for the most part.

Wednesday, March 28, 2018

Odd week

Wed, 28 Mar 18

Bench: 135x10, 185x5, 205x3x3, 185x3x5
EZ-Bar Curls: 50x8, 40x3x8
21s: 50x1, 40x3
Leg press (plates): 4x8, 6x8, 8x5, 10x5, 12x5, 14x3, 12x5, 10x5, 8x10, 6x19
Seated row: 105x12, 120x10, 135x8, 150x8, 165x8
Crossover Flyes: 20x15, 50x10, 70x5, 60x10, 50x10, 40x15
Tricep press down: 80x2x10, 110x2x8, 125x2x10, 110x8 , 95x8 , 80x10, 70x10
Leg extension: 90x10, 110x10, 130x10, 150x10, 170x10, 190x10

So, I'm away in Sydney, NS working this week.  I got up at 4 am and drove 4.5 hrs to work Monday, then worked until 7 pm. Needless to say, the gym was out. Last night I went, and couldn't get a lot going. Couldn't bench a rep at 135, nothing. Just a whole lot of work to get the blood flowing.  Tonight was much better. A good hour and a half, and moved some decent weight around.

Wednesday, March 21, 2018

Squats (405x4x1)

Weds, 21 Mar 18

Squats: 45x10, 135x10, 225x5, 315x5, 365x2, 385x1, 405x4x1

Intended to do five singles at the top, but racked the last one after walking it out and starting to descend.  Just didn't feel right.

Monday, March 19, 2018

Upper body

Mon, 19 Mar 18

DB Floor presses: 50x5x10
EZ-Bar Curls: 60x5x10
Face pulls: 25x10, 35x10, 50x3x10
Pec Deck: 100x15, 130x4x10
Triceps pushdown: 60x5x10

My right shoulder is still tender, so I'm sticking with the lighter weights and floor presses.  Hurts a bit getting the first rep per set up in the air, but after that I'm ok.  Same with the pec deck.

Friday, March 16, 2018

Back of the body (405x3x1)

Fri, 16 Mar 18

Deadlifts: 135x10, 225x10, 315x5, 365x5, 385x3, 405x3x1
Barbell Rows: 135x5x10
Rack pulls: 315x10, 405x10, 455x3x5, 405x5, 315x5

This session went really well.  I had a fellow next to me lifting the same weight so it was a bit of a challenge.  I managed to crank out the 405 for three singles while the competition couldn't lockout.  Definitely a promising young fella though, he'll be good for far more than 405 when he gets it down.

In any case, the 4 plates that have been eluding me in the deadlift went up.  So yay me!

Upper body

Weds, 14 Mar 18

DB Floor presses: 50x2x15, 3x10, 2x1x10
DB OHP: 35x5x10
EZ-Bar Curls: 50x5x10
Low pulley row: 27.5x5x10
Pec Deck: 100x3x30
Dual Pulley row: 50x5x10
Tricep press: 100x3x20

The floor presses were far easier on my shoulders than the bench.  The benches are narrow, and most are loose and wobbly.  I almost fell off a couple of times trying to DB press on them, and that instability really messes with my shoulder.

It was a good, pumpy workout.  My upper arms were definitely burning.

Tuesday, March 13, 2018

Squats (315x5x5)

Tues, 13 Mar 18

Squats: 135x5, 225x5, 315x5x5

Today's goal was simple.  5x5 at a reasonable weight that I could move without grinding.  As good a start point as any.  I'll try to add a rep next time I squat.

Monday, March 12, 2018

Upper body

Mon, 12 Mar 18

A pretty crappy day. I tried DB and normal bench, but my right shoulder was giving me grief.  I've been finding that my sleep had been bugging the shoulder.  I ended up doing a lot of  machine work, but I was hoping to get an actual heavy workout today.  Oh well.

Friday, March 9, 2018

Lower body

Fri, 9 Mar 18

Leg press: 4x15, 6x15, 8x4x10
Calf raises: 70x5x15
Leg extensions: 130x15, 160x15, 175x3x15
Glutes/hamstring machine: BWx4x15

The workout went well. No strain in the hamstring, even with the G/H machine.  I'll see if I can't do as squat session Tuesday, but I'll probably keep it light, say sets of 315x5.