Thursday, January 18, 2018

Did a Tabata workout for a little over 13 minute yesterday. Wasn't going to train but I figured I'm cutting now and I could squeeze a workout in after work before going out to see a movie. Did burpees, shadowboxing, kicks, and jumping jacks. At the movie I snuck in a Quest bar, a can of tuna, and some cheese curds, while my girlfriend brought apple slices, cuts of cheddar, walnuts, and salami. I slipped the tuna to avoid the smell. Also, Insidious 4 was pretty good.

SSB squats
290 x 5
330 x 5
390 x 1
300 x 3 x 8
Whew, could feel the fatigue in my legs. Probably from not deloading and the increased conditioning this week.

Hise shrugs
300 x 2 x 15

Slow good mornings
150 x 2 x 10
This truly is a different exercise compared to the 200 lb sets I do on the other days.
Bench press
45 x 10, 10
65 x 10
90 x 10
115 x 10
120 x 10
125 x 10, 10
130 x 10
Super-set with inverted rows and T-bar rows (90 lbs)

One-arm dumbbell press
100 x 10
115 x 10
125 x 9, 9, 9, 8
Super-set with dumbbell rows with the same weight

Tricep pressdowns, lat raises, curls

Tuesday, January 16, 2018

Did hill sprints the day before yesterday and RE squats yesterday. 150 x 3 sets of 20-30 and 190 lb good mornings x 10 after. Have started doing planks again and my arm can handle them no problem. After a squat workout I can only muster 30 seconds.

In some exciting news (for me), I am cutting weight. I've been a holding phase of 228 for a while now and that's really heavy considering my arm is still small. It's grown a lot but it's time to cut some fat. I've been phasing into this and I already have cut out weightgainer shakes and reduced my carbs incrementally. More changes will continue to take effect. Here's my arm growth from May to November.


Wednesday, January 10, 2018

The worst part about lifting in the rain is before starting when I'm dry and cozy in the house. Your inner bitch is often worse than the task itself.

Bench press
45 x 10
90 x 10
100 x 10
115 x 10, 10, 15, 15

One-arm bench press
45 x 5
70 x 10
90 x 10
115 x 10, 10, 9
Super-set with dumbbell rows up to 125 x 10



Tricep pressdowns, curls

Sunday, January 7, 2018

Captains of Crush grippers
Trainer x 10, 12 (each hand)
#1 (left) x 10, 5 with 5-second timed hold, 8 with hold on rep 5, 12
Trainer (right) x 15, 10 with 5-second timed hold, 18

SSB squats
110 x 30, 30, 30, 30

Good mornings
190 x 8, 8

Reverse crunches

Storm starting tonight and going on through tomorrow. It's gonna suck on Monday, bring it.
Did yoga at the office on my break yesterday. Went on a 40 minute run in the evening right after getting home. Faster than a jog, with some slowdown periods. I ran from my house to the high school track and did a mile there before running back. Feasted at Red Lobster afterwards (literally, the "Ultimate Feast", which is the only thing I ever get).

Friday, January 5, 2018

My entire lower body is sore beyond belief now.
Overhead press
45 x 10, 10
65 x 10
85 x 9
90 x 9
Super-set with band pulldowns

Overhead dumbbell press
80 x 10, 10, 10
Super-set with band pulldowns and monster mini tricep pressdowns with right arm

Landmine press
115 x 10, 10
90 x 10
Super-set with band pull-downs and rows
Done slow.

Push-ups
19, 15
Super-set with facepulls

Curls

I'm really liking doing slow bodybuilding-style sets more. I can't believe I got this sore from doing good mornings with 150.

Wednesday, January 3, 2018

Had a great new year's eve partying on a cruise in San Francisco. Lots of sugary drinks (which I usually avoid not just out of intended moderation but also taste) but good food, with endless croissant sandwiches and shrimp with cocktail sauce. Muscle Milk before bed. Sleep was awful because the hotel AC was actually blowing hot air and I woke in the middle of the night sweating bullets and with a sore throat. Took me a bit to fall asleep again and I had to get up by 11 for work at 1, which I had planned out to be enough time for staying out late but ended up being tired for. Was nauseous all day.

SSB squats
150, 240, 240, 290 x 5
330 x 1, 5
350 x 5
290 x 9, 9, 9
Right knee was hurting a little at first. Went away after the first set of 330. Trained cautiously but 350 was much easier than that single of 330. Warmed up longer tonight and this tells me I need to do this for squats everytime.

Slow SSB good mornings
150 x 10, 10

Reverse crunches

Sunday, December 31, 2017

Last night:

Bench push-ups
10, 10, 12

One-arm bench press
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10
125 x 10

Super-set with various rows, up to a 125 lb dumbbell. Pleased my back could take that.

Finished with skullcrushers, full push-ups, and curls. Then did 70 total SSB squats and one-legged good mornings, also just with the bar.

Friday, December 29, 2017

Did bodyweight squats for sets of 50, 30, 40, and 30. Glad I'm mobile again, though the injury area in my back still hurts.

Thursday, December 28, 2017

Back is improving. Pain persists but I can get out of bed and walk easier.

Bench press
95, 105, 110, 115, 115, 115 x 10-15 reps
Super-set with band rows

One-arm bench press
80 x 10, 12
90 x 8, 10, 10, 12
Super-set with band rows

Didn't do too much isolation work because I'm going to be off for Saturday, Sunday, and probably Monday, so I'm going to train the three days prior and plan on doing another upper-body session on Friday.

Sunday, December 24, 2017

Awful night. In the middle of squatting 290 I felt a tiny twinge in my back on just one rep. I reracked, considered how I felt, then belted up and tried again. Sudden sharp pain in my lower right back at the bottom of the first rep. I actually let out a grunt from the shock of it. Painfully came up and reracked, then hobbled to my chair. This is a particularly bad one. I'm estimating I'll be back to 100% in two weeks.
Went on a 1-hour run the day before yesterday through the park and back. I'm pretty heavy right now and my right ankle got sore, but nothing too bad.

Last night:

Bench press
Up to 100 x 10
105 x 12, 15, 15
Super-set with various rows

One-arm dumbbell press
50 x 8
100 x 8
115 x 8
125 x 8, 9, 8
Super-set with dumbbell rows of the same weight for 10 reps

Monster mini pressdowns with right arm super-set with 10 lb curls for 3 sets

Finished off with tricep pressdowns on my good arm, more facepulls, and curls

Got a good 9 hours of sleep after and am here in the office on Christmas Eve, making sure to eat big.

Tuesday, December 19, 2017

RE effort

SSB squats
150 x 30, 25
95 x 30

Good mornings
200 x 10, 10

10 minutes jog on tip-toes, reverse crunches

Saturday, December 16, 2017

Ended up delaying my bench press workout to let my back recover before I start hoisting up dumbbells from the ground. Did some hill sprints and went on a jog afterwards that night instead.

Last night:

Dumbbell press
100 x 10, 10
115 x 10, 9
125 x 8
Super-set with
Dumbbell rows with the same weight for 10

Push-ups, curls, facepulls

Able to do flat push-ups for the first time, great milestone. Went up to 20. Chest is sore today.

In other news, my transmission is being repaired and my car won't be available until next week. Borrowing my dad's van in the meantime.

Wednesday, December 13, 2017

More scandalous confessions from a Lyft. There's bad news about the car. The transmission is going and it's going to be several thousand dollars to replace. The car is in the shop until tomorrow. I was going to take it to a Honda dealership and get a second opinion but after doing research it seems like this is a very common problem with this make and year, so I'm inclined to just trust the mechanic. A plumber at work said his friend replaced his transmission and he can ask him for me. Several options to consider.

On the way home to do some bench pressing. I'm going to start losing weight soon and that will be a lot easier on my wallet.

Tuesday, December 12, 2017

Back is still hurting two days later. I should do more direct ab work. Couldn't hurt.

My car is currently in the shop overnight. Mechanic says the transmission might be bad. Hopefully it doesn't come to that. In the meantime, he's going to change the fluid. Currently typing this up in a Lyft on the way home. Just going to rest and maybe use the massager tonight on my back. A night walk sounds really nice.

I have the desire to write about more personal going-ons in my life. I find myself looking at years past and wishing I'd jotted down more about particular events, especially regarding my surgery (although that was training related).
SSB squats
290 x 5
335 x 5
380 x 5
Tweaked my back on the third rep but still finished.

290 x 3 x 10

Leg curls

Sunday, December 10, 2017

Facepulls
3 x 15

Overhead dumbbell press
50 x 8, 10
80 x 8, 10, 10, 9
Super-set with
Band pull-downs
10, 10, 12, 12 (on this set my Iron Woody band snapped. Lasted me 10 years. RIP), 15 (ripped band), 15

Done in conjunction with Ball Sac mini-band tricep pressdowns with right arm
10, 10, 15, 15

Push-ups, skullcrushers and curls

Saturday, December 9, 2017

Been training regularly. Have to push aside the feeling of boredom from dumbbell training and make regular recordings..

Am on a deload week. Squatted up to to 260x5 and did dumbbell press with no more than 100. Bench pressed 95 for sets of 20 like usual.

Got to test my progress out at work. We had to load boxes of envelopes out. I was able to carry them but my surgery point felt sore a few hours later. Nothing alarming. Was as good as new the next day. The doc told me at this point the tendon has fully reattached and I shouldn't worry about accidents barring extreme stupidity.

Tuesday, November 21, 2017

SSB squats
305 x 3
350 x 3
392 x 3
Good Lord this felt heavy. I've been sick so it's no surprise.

290 x 3 x 8

Leg curls, 10 minutes jog

Monday, November 20, 2017

Bench pressed 95x20 a few days ago.

Barbell overhead press
45 x 2 x 10
65 x 10, 15
Super-set with facepulls

Dumbbell overhead press
80 x 10, 10, 10, 10
Super-set with
Band pulldowns
10, 12, 12, 12, 16

Wednesday, November 8, 2017

Updated my phone's OS and it wiped a long entry I had made doe yesterday's workout. The highlights include bench pressing up to 90x20, which is pretty sweet. Next workout I'll slide on the 25s for 95. Then I dumbbell pressed 100x10, 115x10, 125x8, and 125x10 on the right arm, super-set with rows using the same weight. Some isolation finishers at the end, like always. If I'm eating as much as I am I want some hypertrophy to go along with it.

Friday, November 3, 2017

SSB squats
290 x 5
330 x 5
370 x 8

290 x 2 x 10
240 x 12

Leg curls

Sunday, October 29, 2017

Benched up to 80 lbs for 15 reps today after 5 sets of working up from just the bar. I was actually unracking the bar rather than having it on my lap and rolling it up to my chest like I was doing with 65. Finished up the right arm with barbell strick press overhead with the bar for 10, band overhead presses, band pressdowns, band rows and light band curls.

Dumbbell pressed 100x8, 115x8, and 125x3x8 with the left arm, super-setting with rows using the same dumbbell for 10.

Saturday, October 28, 2017

Overhead dumbbell pressed 80 x 10 and push pressed the 100 for 3 few days ago.

SSB squats
110 x 30, 30, 30

Good mornings
200 x 2 x 10

Wednesday, October 25, 2017

SSB squats
320 x 5
360 x 3
405 x 3

330 x 8, 8, 10

Band leg curls

Tuesday, October 17, 2017

Worked up to 3 sets of 80 lbs for 8 reps doing dumbbell strict press. 25 lb kettlebell in right arm but needed assistance with the left to stabilize it. Surprised at how light the 80 felt. On a 4th set I did 7 strict reps and then two push press reps.

More significantly, I benched 65 lbs. That's a 10 lb jump. Started with 10 reps and finished with 20. I bench with a very wide grip now to bring my lagging chest up to speed.

Monday, October 16, 2017

Getting over being sick. Worked out twice during this duration, nothing too heavy but getting a good pump with the 100 lb dumbbell for dumbbell press. Legs just involved RE with kettlebell goblet squats. Used a 50 pounder. This was a test and I was able to make it work with my healing arm by putting most of the weight on my left, but that made the healthy bicep tendon feel something. Didn't go over 35 reps. Good milestone for the arm, though.

SSB squats
300 x 3
342 x 3
385 x 3

290 x 3 x 10

Band leg curls

Saturday, September 30, 2017

Yesterday I picked up a pretty heavy piece of office machinery, a Martin Yale tab sealer, with both hands and moved it. A small victory.

Deload

SSB squats
170 x 5
210 x 5
250 x 5

Alternating SSB lunges
150 x 14, 14, 18

SSB good mornings
150 x 15

Wednesday, September 27, 2017

Bench press
45 x 10, 10, 25
Super-set with
Barbell rows
45 x 10, 10, 18

Kettlebell press (right arm)
25 x 10
Super-set with
Kettlebell rows (bilateral)
50 x 10

Dumbbell press
Right arm: 28 x 8, 10, 10
Left arm: 100 x 10, 115 x 10, 125 x 8, 8
Super-set with
Rows
Right arm: 25 x 10, 10, 10
Left arm: 100 x 10, 115 x 10, 125 x 10, 10

Overhead dumbbell press
Right arm: 18 x 10, 10, drop down to 10 x 12

Friday, September 22, 2017

SSB squats
330 x 3
355 x 3
400 x 2
330 x 3 x 8

Band leg curls, reverse crunches

Thursday, September 21, 2017

Bench press
45 x 10
45 x 15
50 x 15
55 x 10, 15, 20

Kettlebell rows
50 x 10, 10, 10, 10, 20

Landmine press
45 x 10
45 + 25 x 10
45 + 45 x 10, 12, 10

Band pulldowns
10, 10, 15, 10, 12

Band pressdowns and 10 lb curls in right arm

Woke up today feeling sick as hell to my stomach. No appetite in the morning.

Friday, September 15, 2017

Bench press
45 x 10, 10, 20
Super-set with
Barbell rows
45 x 3 x 10

One-arm dumbbell press
100 x 10
115 x 10
125 x 8, 8, 7 (failed 8th)
Super-set with
Dumbbell rows
100 x 10
115 x 10
125 x 10, 10, 10

Kettlebell bench press (right arm)
25 x 10, 10, 15, 20
Super-set with
Kettlebell rows (right arm)
25 x 10, 10, 20

Bench press
35
Super-set with
Barbell rows
20

Tate press, curls

Thursday, September 14, 2017

SSB squats
295 x 3
335 x 3
375 x 5
330 x 8, 8
290 x 10

Band leg curls and reverse crunches

In fantastic news, I can lift 45 plates with two hands. This makes loading far breezier and my healthy arm doesn't feel like the tendon is under chronic strain anymore.

Tuesday, September 12, 2017

Landmine press
45 x 10, 10
45 + 25 x 10
45 + 45 x 10, 10
45 + 45 +10 x 10
Super-set with
Band pulldowns
10, 10, 10, 15, 15, 15, 15

Overhead press (right arm)
22 x 10, 10, 10, 10, 10
Super-set with
Dumbbell rows
22 x 10, 10, 10
Kettlebell rows (bilateral)
50 x 10, 10

Bench press
45 x 20, 20, 25
Super-set with
Barbell bent-over rows
45 x 10, 20, 20

Overhead press
50 x 10, 10 good arm, 10 injured x 10

Curls, bench push-ups

I didn't get a few things at the end. I'm moving fast enough between sets that it's challenging to log stuff.

Sunday, September 10, 2017

Bench press
45 x 10, 10, 19

Dumbbell press
50 left arm, 20 right x 10, 10, 12

Bilateral kettlebell rows
25 x 10, 10
50 x 10, 10

One-arm dumbbell press
100 x 10
115 x 10, 10
125 x 10, 10
Right arm: 20 x 10, 10, 10, 10

Dumbbell rows
100 x 10
115 x 10, 10
125 x 10, 10
Right arm: 20 x 10, 10, 10, 10

Tricep pressdowns, curls

Wednesday, September 6, 2017

SSB lunges
150 x 8
170 x 10, 10
200 x 8, 8

SSB good mornings
200 x 3 x 10

Reverse crunches

This made me sore as hell the next day.

Saturday, September 2, 2017

Dumbbell press
100 x 8
115 x 8, 8
125 x 8
Right arm: 18 x 12, 12, 10, 10, 10, 10

Bent-over dumbbell rows
100 x 10
115 x 10, 10
125 x 8
Right arm: 18 x 10, 10, 10, 10

Tricep pressdowns and curls

Saturday, August 26, 2017

SSB squats
Up to 390 x 3
330 x 9
Stopped here to make it to work.

At night:
330 x 2 x 9

Leg curls

Monday, August 14, 2017

Starting the 531 protocol for my SSB squats. Last session I hit 350x8.

SSB squats
290 x 3
330 x 3
370 x 5

330 x 2 x 8
290 x 10

Band leg curls

Monday, August 7, 2017

Mixed things up last night by doing lunges with the SSB bar. Went up to 190 x 10 for each leg. Followed this up with good mornings up to 200 x 10. Legs, back, and butt especially are very sore today. Going into the session my left knee had some floating pain that got better the more I lunged.

This morning I woke up at 7:22 to train before work at 10:30. After a quick breakfast of beef soup, a slice of toast, half a Quest bar, OJ, and coffee, I jumped into my one-arm bench press program. Went a little heavier than last time, up to a 45, two 25s, and a 10.



While easier than the dumbbell I rep I'm keeping rest times very brisk for me, just a minute or two, and shit got challenging quick. Did a bunch of sets, maybe 5 or 6, of heavy weight super-set with dumbbell rows up to the 125 pounder x 10. Finished with lateral raises for both arms (10 in good arm, 5 in recovering one) and curls.

I also plate pressed 15 x 10 for two sets with the right arm. Can't wait to press the empty bar. After I master this weight I'm going to move to the 35 lb bar I have.

Tuesday, August 1, 2017

I'm going to shift my training to the morning whenever I can. I feel much better getting it done in this period than after work and finishing late at night. Yesterday I managed to get a 50 minute session done before work in the AM. I did a one-arm bench press using my car deadlift handle and the barbell loaded to one side.



The reason for bringing this exercise in was to give my healthy bicep tendon a break from all the brutal dumbbell hosting it's been supporting. I felt the strain before this deload and have read accounts of people ending up tearing their other bicep while in recovery from the first one. It made a big difference just being able to unrack a weight for once.

It'll be nice when I can lift 45s with two arms again when doing squats. As it stands, just subbing out dumbbell pressing sometimes is the first step and my bicep already feels much better.

Tuesday, July 25, 2017

One-arm dumbbell press
115 x 8, 8
125 x 8, 8

Bent-over dumbbell rows
100 x 10
115 x 10
125 x 10, 10

Tricep pressdowns, curls, lat raises

Also plate pressed 10 lbs with my right arm for 3 sets of 10! Felt heavy.

I'm also feeling strain on my left bicep tendon from so much dumbbell hosting, carrying bags with that arm, and other forms of picking up my injured arm's slack. I gotta be careful. I haven't had a deload in 4 months so I'm going to do that and order some dumbbell hooks so I'm not curling up heavy weight every arm workout.

Monday, July 17, 2017

Falling behind on this. Let's pick up from last night. After squatting 360x3x5 I've been feeling run down today. Drinking on the weekend and going to work without much sleep probably has more to do with it than anything approaching overtraining, though. Sleep debts can take awhile to pay.

Mixed things up tonight as a result.

Dumbbell push press
100 x 0, 2
Whew, after the first set I figured I wouldn't be getting any but it was surprisingly light , when I managed to get my legs in kinetic synthesis with the press. On the second rep there my timing was off and I basically strict-pressed it.

Landmine press
45+10+10 x 12, 12, 12, 15
45+10+10+10 x 12

Heavy band pulldowns
10, 12, 12, 12, 12, 20, 15
Monster mini snapped and caused me to stumble.

Random stuff for my other arm throughout. Good news: curling a 5 lb plate and also doing a curl+press combo.

Friday, July 7, 2017

Saw the surgeon on Wednesday for a check up on my progress. It was a very quick inspection but he said everything looks great and to keep doing what I'm doing. Physical therapy today saw some improvements. I used a hand bike and then upgraded to a stronger band for resistance training. She asked me how heavy I'm doing my curls and when I told her 2.5 lb she said I can go a little heavier than that. She suggested 3.

Did an easy session tonight. 290 x 2 x 8 SSB squats and a final set of 15, plus some banded leg curls.

Thursday, July 6, 2017

One-arm dumbbell press
115 x 10, 10, 10, 10, 10

Plate press (right arm)
5 x 10, 10, 10, 10

Bent-over dumbbell rows
115 x 10
125 x 10, 10, 10, 10

Band rows (both arms)
10, 10, 10, 10, 10

Hise shrugs
330 x 10, 10

Tricep pulldowns, curls, lat flyes

Any lift stuff for my recovering arm was between sets of the heavy work. Keeping active as per Emevas' recent Mythical Strength article.

Curling 2.5 lbs with the bad arm now. Things are moving along. Mobility is still not as good as I would expect 3 months out from surgery.

Tuesday, July 4, 2017

SSB squats
350 x 3 x 5

Leg curls

Saturday, July 1, 2017

Have taken a 4 day break due to my girlfriend visiting. Managed to train this evening after work before going out for Canada Day.

Overhead dumbbell press
80 x 7, 7, 8, 8

Band pulldowns
20, 20, 20, 20, 20

Incline dumbbell press
50 x 15, 12, 8
Very slow eccentric.

Curls, hise shrugs

Various skullcrushers and curls with 1 lb plate in injured arm

Monday, June 26, 2017

One-arm dumbbell press
100 x 10
115 x 10, 10

Landmine press
45 + 10 x 12, 15
45 + 10 + 10 x 15

Bent-over dumbbell rows
100 x 10, 15, 15
125 x 10, 10, 10

Curls, tricep extensions