Training Log (25)

Training Log:

Squats
10 x 135 lbs
10 x 185 
5 x 225 
3 x 315 
8 x 225 
5 x 225
5 x 225 

Ab Rollouts

20 x BW
20 x BW
20 x BW

Calf Raises

15 x 210 lbs
15 x 210
15 x 210
15 x 210
15 x 210

-----

Thoughts:

Woke up at 170.4

Training Log (24)

Training Log:

Deadlift
10 x 135 lbs
10 x 185
10 x 225
5 x 285
4 x 315
10 x 225

Pull Downs
8 x 160 lbs
8 x 145
10 x 130
13 x 130
15 x 130

DB Rows
10 x 55 lbs
10 x 55
10 x 55
10 x 55

Preachers
12 x 50 lbs
12 x 60
12 x 60
12 x 60

-----

Thoughts:

Woke up at 170.4.

Training Log (23)

Training Log:

DB Bench
15 x 30 lbs
15 x 40
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50

Press
10 x 40 lbs
10 x 40
10 x 40
10 x 40

Front Raises
10 x 25 lbs
(superset) lateral raises 10 x 15 lbs
10 x 25 
(superset) lateral raises 10 x 15 lbs

10 x 25

(superset) lateral raises 10 x 15 lbs

-----

Thoughts:

Woke up at 170.0

Training Log (22)

Training Log:

Deadlift
10 x 135 lbs
10 x 185
10 x 225
5 x 225
(superset) 15 x BW
5 x 225
(superset) 15 x BW
5 x 225
(superset) 15 x BW

DB Curls
12 x 30 lbs
12 x 30
12 x 30

Face Pulls
20 x 60 lbs
20 x 60
20 x 60
20 x 60

-----

Thoughts:

Woke up at 171.0

Training Log (21)

Training:

Bench
10 x 135 lbs
10 x 135
10 x 155
5 x 155
10 x 135
10 x 135

Press
10 x 85 lbs
5 x 85
5 x 85
5 x 85

Dips
20 x BW
20 x BW
20 x BW

Tricep Extensions
10 x 55 lbs
(superset) Lateral raises: 15 x 15 lbs
10 x 55
(superset) Lateral raises: 15 x 15 lbs

10 x 55

(superset) Lateral raises: 15 x 15 lbs

-----

Thoughts:

Woke up at 170.8.

Training Log (20)

Training:

Deadlift
10 x 135 lbs
10 x 185
5 x 225
1 x 315

Pendlay Rows
10 x 85 lbs
10 x 85
10 x 85
10 x 85
10 x 85

Pull Ups
5 x BW
5 x BW
5 x BW

Lat Pulldowns
10 x 130 lbs
10 x 130
10 x 115
10 x 115
10 x 115
10 x 115
10 x 100
10 x 100
10 x 100

Curls
12 x 30 lbs
12 x 30 (hammers)
12 x 30
12 x 30 (hammers)

-----

Thoughts:

Tried to fit in a lot of work in a shorter workout. Deadlift PR - 3 plates is far from great, or even decent, but it's progress from having neglected it for so long.

Woke up at 171.7. Strength is still on the climb, weight isn't moving nearly at all (or dropping, if anything.) Really makes me question the bulking/cutting mentality.

Training Log (19)

Training:

Bench
20 x Bar
10 x 135 lbs
10 x 135
10 x 135
10 x 135
10 x 135

DB Press
10 x 40 lbs
10 x 40
10 x 40
10 x 40

Cable Flies
20 x 30 lbs
20 x 30
20 x 30
20 x 30

Weighted Dips
15 x 180 lbs
15 x 180
15 x 180
15 x 180

Tricep Pushdowns
15 x 30 lbs
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs

------

Thoughts:

Woke up around the correct time this morning - tried to get in a lot of volume. Didn't hit shoulders as hard as I should have but I was feeling them from dips and my right elbow was a little ticked this morning, flared up a bit during workout.

Woke up at 171.4.

Training Log (18)

Training:

Squat
10 x 135 lbs
10 x 185
5 x 225
5 x 225
5 x 225

Hack Squats
15 x 135 lbs
15 x 135
15 x 135

Hamstring Curls
15 x 85 lbs
15 x 85
15 x 85

-----

Thoughts:

Yet another abbreviated workout. That being said, I hammered the heck out of my quads and wore out my lower body as best I could in the time I had. Really gotta get better about waking up early again. We'll get there.

Woke up at 169.8. Officially under 170-- losing weight without losing strength.

Training Log (17)

Training:

Deadlift
10 x 135 lbs
7 x 225
5 x 275
3 x 295
10 x 225
10 x 225

9685 lbs of volume on my lower back. Should call this "Deadlifts are dangerous."

Ab Wheel
BW x 10
BW x 10
(superset) NG chins - BW x 10
BW x 10
(superset) NG chins - BW x 7
BW x 10
(superset) NG chins - BW x 5

Lat Pulldown
10 x 145 lbs
10 x 130
10 x 130
10 x 130
10 x 115
10 x 115
10 x 115

Calf Raises
15 x 230 lbs
15 x 230
15 x 230
15 x 230

Preachers
15 x 45 lbs
15 x 45
15 x 45
10 x 45

Hammers
12 x 20 lbs
12 x 20
12 x 20

-----

Thoughts:

Back is still sore, especially my lower- great feeling.

Woke up at 171.0

Training Log (16)

Training:

Squats

10 x 135 lbs
8 x 185
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10

-----

Thoughts:

Super quick workout before church. Worked hard enough for my core and legs and heart to hate me. Really happy with how much work I fit into ~25 minutes.

Woke up at 171.0

Training Log (15)

Training:

Bench
10 x 135 lbs
8 x 155
5 x 165
10 x 135
8 x 155

Press 
10 x 95 lbs
8 x 95
8 x 95

Weighted dips
15 x 180 lbs
15 x 180
15 x 180

Flies
20 x 30 lbs
20 x 30
20 x 30

------

Thoughts:

Again. Short on time.

Woke up at 172.0

Training Log (14)

Training:

Deadlift
10 x 135 lbs
10 x 185
5 x 225
5 x 275
5 x 225

Rows
8 x 135 lbs
8 x 135

Chins
4 x 6

Deep Rows
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)

Hammers
15 x 25 lbs
15 x 25 lbs
15 x 25 lbs

-----

Thoughts:

Short on time. Lot of that lately. We'll get back.

Woke up at 172.9. 

Training Log (13)

Training:

In apartment gym.

Machine Bench
10 x 150 lbs
5 x 180

DB Bench
20 x 50 lbs
15 x 50
10 x 50
20 x 40
15 x 40
10 x 40
20 x 30
15 x 30
10 x 30

Press
15 x 40 lbs
15 x 40
15 x 40
15 x 40

Lateral Raises
15 x 15 lbs
15 x 15
15 x 15
15 x 15

-----

Thoughts:

Woke up at 171.8.

Motivation

Lately, motivation has been waning.

Fortunately that has affected this log far more than my actual time in the gym- but even so, I'll get back on the train. The next few logs are collected but not dated properly. Sorry for that. Even so, this is more or less over the last week with a skipped leg day (oops.)

Back on the horse.

Training Log (12)

Training:

6:10 a.m. - 7:15 a.m.

Deadlift
10 x 135 lbs
5 x 185
5 x 225
5 x 225
5 x 245

Lat Pull Downs
10 x 115 lbs
7 x 160
10 x 130
10 x 130
10 x 115
18 x 100

Low Row
10 x 130 lbs
10 x 130
10 x 130

Face Pulls
20 x 40 lbs
15 x 70
20 x 70
20 x 70

DB Curls
8 x 40 lbs
8 x 40
8 x 40

Ez Bar Reverse Grip Curls
15 x 40 lbs
15 x 40
15 x 40

-----

Thoughts:

Left elbow aching pretty badly. Face pulls are quickly becoming one of my favorites.

Woke up at 172.6.

Training Log (11)

Training:

6:00 a.m. - 7:05 a.m.

Bench
10 x 135 lbs
8 x 155
5 x 175
9 x 155
10 x 135

DB Press
15 x 35 lbs
15 x 35 
13 x 35 

Cable Flies
20 x 35 lbs
20 x 35
20 x 35
20 x 35

Lateral Raises (no rest, only alternating hands per set)
10 x 15 lbs
10 x 15 lbs
10 x 15 lbs
10 x 15 lbs

Tricep Extensions
15 x 50 lbs
15 x 50
13 x 50

Tricep Push-downs
20 x 65 lbs
20 x 85
20 x 75

Calf Raises
15 x 230 lbs
(superset) ab crunch 15 x 100 lbs
15 x 210 
(superset) ab crunch 15 x 100
15 x 210
(superset) ab crunch 15 x 100
15 x 210
(superset) ab crunch 15 x 100

----- 

Thoughts:

So yeah, today was clearly a push-day, not so much my normal Monday. Been missing the centered-focus of a PPL workout, as opposed to the pseudo-full-body of 5/3/1. May go back to 5/3/1 and continue on with the 6 week program but I had really high intensity today and loved it- so I'll probably finish out PPL this week.

Woke up at 174.0. Abs are more clear than before, but I'm weighing more. Very likely water weight or lazy metabolism. We'll get there.

Training Log (10)

Training:

6:00 p.m. - 6:45 p.m.

DB Bench
20 x 50 lbs
(superset) curls 15 x 30 lbs
15 x 50
(superset) curls 20 x 30 
15 x 50
(superset) curls 15 x 30 
15 x 50
(superset) curls 15 x 30 

Press
10 x 30 lbs

Lateral Raises
10 x 15 lbs
15 x 15
12 x 15
15 x 15

Front Raises
10 x 20 lbs

DB Flies
10 x 30 lbs
20 x 20 lbs
20 x 20 lbs

-----

Thoughts:

This was last Saturday. So this was supposed to be a cardio/conditioning day but instead my shoulders weren't feeling super tired from the day before and I've been feeling like my chest has been under-worked. So I basically spent 40-45 minutes in a frenzy cranking out volume. Felt really good. 2 days later, no joint issues.

Woke up at 174.0