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.

Thursday, January 23, 2020

Lower body - deadlifts

Thurs, 23 Jan 20

Deadlifts: 135x5, 225x5, 315x5, 335x5, 355x5, 375x2, 390x1, 405x1, 410x0 F

Not bad.  Adjusted the weight a bit but couldn't break 410 off of the floor.  Tried twice, no go.  I might try doing triples or doubles at 375 - say 3 or 4 sets of 2-3 reps.  405 is definitely my current 1RM max though.

Upper body

Thurs, 23 Jan 20

Bench: 135x5, 185x5, 210x5x5
BB Pendlay Row: 135x10, 185x5x10
Decline DB Press: 50x5x10

Went well, but still a fairly 8ish RPE.  I'll keep it another week.

Monday, January 20, 2020

Lower body - squats

Mon, 20 Jan 20

Squats: 135x5, 225x5, 245x5, 265x2x5, 275x2x5
Anderson Squats: 315x8, 335x3x8

The squats were supposed to be at 245x5x5, but the RPE felt more like a 7, so I upped them to 265.  I'd say the RPE was still about a 7 so I went for 275.  275 felt like a solid 8-8.5.  Anderson squats were hard but good at 335.  Definitely feeling the pressure on my body when quarter squatting those.

Finished up with 1 km of rowing - took a little over 6 minutes, which is pretty bad, but my shin splints are killing me.  Did a lot of stretching during the session - but it was just pure agony.  I'll keep working on them - I know they'll improve because I was doing 5 km in 10-15 minutes last year.

Thursday, January 16, 2020

Upper body - new routine

Thurs, 16 Jan 20

Bench: 135x5, 185x5, 210x5x5
BB Pendlay Row: 135x10, 185x5x10
Decline DB Press: 50x5x10

I am keeping bench the way it is.  Progress is slow and steady.  Today I was able to complete all the bench sets, with an RPE around 8 or 9.  I'll leave it another session. 

I had pretty well maxed out face pulls on the machine and while I was feeling the flyes in my pecs, I didn't feel like I was advancing at all with them.  So I switched to a row for my upper back and decline DB press with hooks for chest.  I had success in the past doing decline DB press - and with the reps per set around 10 I do feel it in my chest.  What I will probably do is work on maxing out the accessories to 15 reps across 5 sets.  Once I do that I'll add weight and drop back to 10 reps - rinse and repeat.

Wednesday, January 15, 2020

Lower body - deadlifts

Weds, 15 Jan 20

Deadlifts: 135x5, 225x5, 315x5, 335x5, 355x5, 375x2, 385x1, 395x1, 405x1

Managed to pull the 405 today with a bit of growling.  Growling really makes all the difference some days.  Also, training the lift every week or two may also help.  :)

Tuesday, January 14, 2020

Upper body

Tues, 14 Jan 20

Bench: 135x5, 185x5, 210x4x5, 210x3 F
Face Pulls: 110x5x5
OHP: 95x5, 100x5x5
One Armed Cable Flyes: 55x5x10

Lost tightness at the bottom of the last set of bench press and had to leave it on the safeties.  Face pulls were  easy, so I'll add 5 lbs to them.  OHP can go up by 5 more lbs.  Cable flyes were good where they are at.

Monday, January 13, 2020

Lower body - squats

Mon, 13 Jan 20

Squats: 135x5, 225x5, 245x5x5
Anderson Squats: 315x8,  335x8, 355x4, 345x1

Squats went well.  Short of breath, but good.  I reached a little too far on the Anderson squats.  I should have left them at 335.  After only completing 4 reps at 355 I was too tired to continue on.  Finished up with five minutes of light rowing.  I'm definitely out of shape for rowing.

Friday, January 10, 2020

Upper body

Fri, 10 Jan 20

Bench: 135x5, 185x5, 205x5x5
Face Pulls: 110x5x15
OHP: 95x5, 100x5x5
One Armed Cable Fly: 55x5x10

Upped the weight a bit across the board.  Everything went well.  I think I'll bring the bench up another 5 lbs and leave everything else the same for a session.

Thursday, January 9, 2020

Lower body - deadlifts

Thurs, 9 Jan 20

Deadlifts: 135x5, 225x5, 315x5, 335x5, 355x5, 375x2, 385x1, 395x1, 405xF

Soooooo close.  Couldn't pull 405 off of the floor.  Still dieting though, and I got 19 quality reps.

Tuesday, January 7, 2020

Upper body

Tues, 7 Jan 20

Bench: 135x2x10, 185x5, 205x5x5
Chins (bw): 4x5
Face pulls: 100x12, 100x3x15
OHP: 95x5x5

Added some weight to the bar today.  The bench was an RPE of 7.  I'll do another session at 205.  OHP was more like a 5.  I'll up the weight by 5 lbs for next session.  BW chins are hard because I am fat lol.

Monday, January 6, 2020


Mon, 6 Jan 20

Squats: 135x5, 225x4x5, 225x7
Anderson Squats: 315x3x8

Kept it simple.  No belt, no wraps, just shoes.  Did an AMRAP set at the end of the squats and some more Anderson's to get accustomed to the load.  Dropped the rack down one notch for each set.

Upper body

Fri, 3 Jan 20

Bench: 135x5, 185x5x5
Rope tricep pulldown: 50x12, 100x3x12
Face Pulls: 100x10, 100x3x12
Plate Pinch: 40x3x100
Farmers Walk (kettlebells): 52.8x3 (3 laps of the gym back and forth, roughly 300 steps)

Went well.  Dropped the weight a bit and 185 felt perfect.

Thursday, January 2, 2020


Thurs, 2 Jan 19

Squats: 135x2x5, 225x5x5
Anderson Squats: 135x5, 225x5, 315x5, 405x3
Cable Adductor Exercises: 20x5x10

Took it easy today.  Been a few weeks and I had hoped my adductors would feel better, but they still are tender.  I did an easy 5x5 by get a stretch on, then a few Anderson squats to get the feel of being under load.  I worked some light cable adductor exercises into the session using supersets to help with getting blood flow to them.