Tuesday, April 17, 2018

SSB squats
300 x 5
345 x 5
390 x 5
300 x 8, 8, 8
Weight felt very heavy. Wasn't sure if I'd get the 390. Glad I'm not regressing yet with the addition of martial arts training. Left knee and right shin hurt a little. Was ready to cut the first 300 set short because of my knee until I widened my stance and felt better.

SSB good mornings
200 x 8, 8

Plank for 50 seconds

Monday, April 16, 2018

First non-deload session was box squats on Friday. Worked up to 330 x 5 for several sets, then did timed holds with 420 while hise shrugging the weight.

Went to boxing that night and sparred for most of the session. In the rotation was one guy who was dancing around and backpedaling the entire time. That's one way to defend, but we were told to stay in a limited space at the start and we were going all over the gym. I couldn't really drill much with him in a back-and-forth manner because I just chased him the whole time and used my superior reach to lightly make contact. Another opponent was a big guy who probably hit too hard for a sparring match but I never vocally complain about that. I got to trade with the coach for a while too and it was ridiculous how much lighter he went than almost everyone I've gone up against. It let me slow down a bit and focus on technique.

After work yesterday I dumbbell pressed up to 125 for 8 and bench pressed 175 for sets of 8. Continuing the weight increase with no issues. A milestone I made at the end was curling the 50 lb kettlebell with both hands. I have a well-developed tricep and a comparatively deflated bicep so I'm excited to bring some balance back to the Force.

Currently at work and it's dumping rain. Hopefully things are dyer by the time I squat in the afternoon.

Thursday, April 12, 2018

Muay Thai yesterday. First time this year going without contacts. Completely forgot I wasn't wearing any by the time I was working, so that's good. Via instructed drill, worked on slipping my partner's jab with a counter to the chest as I weaved under his attack at the same time. We took turns doing this. Eventually added a leg kick which threw both of us off because we were stepping out with the wrong leg. Got it down and then added a 3, 2, and a knee to finish it off. I chose the tallest guy there deliberately. To be honest, when I faced off I noticed I was exaggerating his size in my head and when at a distance and he didn't seem tall when we went at it. Finished off on the bag. I felt a light twinge in my right hamstring tendon when throwing a left roundhouse and took it very easy when supporting with that leg afterwards. I am restricting myself to three days a week at this place for now while I powerlift and continue to gauge how my body is doing in regards to recovery.
Have been doing a deload week. Also had a good cheat day on Saturday. Pizza and cheesecake may or may not have been involved.

Muay Thai Monday went well. One of the less challenging sessions I've had, but got some good opportunities to work on technique. Mostly did boxing this session.

Finished up my deload with a press workout Tuesday, going up to 95 with the bar. Did some pretty heavy landmines up to 115, but lower then what I normally do. I feel it's very important to keep the heavy stimulus constant so my body doesn't lose muscle mass during this diet.

Speaking of which, my body composition status is progressing terrifically. I'll post some progress pictures soon, but I fit into a size 34 pants now.

Friday, April 6, 2018

Had an excellent Muay Thai session on Wednesday. There were only four other people plus myself, so while they partnered up I got to work 1-on-1 with the coach. The combos today were extremely short and simple compared to the long strings I've struggled to get right in the heat of throwing hands; he later revealed to us that this was deliberate and that he's trying to go that route more which is something I've wished for awhile now.

I got my stance corrected and was reminded to not stand so square as well as to keep my palms facing in instead of out. With him holding the mitts we did various combinations of 1-3 punches followed by a single kick. What's more, I was allowed to select what to throw. Something so simple really let me learn a lot more than striking poorly because I'm struggling to remember what comes next.

Before arriving I'd gotten myself psyched up watching compilations of Saenchai on YouTube. Something I learned watching him was how he seems to let the thrown kick lead his rear foot into a pivot. Instead, I've kinda been rearing up on the ball of my foot as the initial movement. It's been making my feet tired and my kicks weaker.

Whether that analysis is correct or not, it's been making my kicks pop much more and I feel loser and more fluid. The coach commented on how much energy I have and had to tell me not to jump when I knee since he's right in front of me.

At one point, I overextended my right arm and felt my elbow twinge in pain. I shook it off and took it easy after that. It was a little worrisome but I deduced that it wasn't anything deleterious to my recovering injury like the tendon failing or something.

Rest of the session was light sparring using just a punch and a kick combo. I felt tired. While everyone else switched between mitt-holding and striking in the prior exercises, I was striking the whole time. The last guy I went up against was the only person taller than me and his reach threw me off. I have to stay alert for that variable since I'm usually up against smaller dudes. I kept falling short and missing.

At the end we all stretched together and the coach gave us a pep talk before inviting us to a Saturday barbecue at the studio. He asked us what we learned today and I spoke up the most which he complimented. It was cool to get a vibe of camaraderie from here.

Last night I woke up from sleep in pain from my elbow, but it's weird. I can't replicate it at will even if I stretch out, although this wasn't the case a few days ago. Seems like it's improving. I'll be back on Monday so it gets a chance to heal. Also gotta be careful today while benching - we'll see!

Wednesday, April 4, 2018

Last Friday I went to boxing and was the only one who showed up! This is a sparring class and is my favorite session of the week. Just hit the bag for the 45 minutes, instead.

Yesterday I did a deload with box squats only going up to 310x5. Was planning on going to Muay Thai but I misread the schedule and mixed it up with a cardio kickboxing class instead of technical training. I opted to stay home and go on a jog instead. When I got to the high school track it was empty, which I haven't had any luck with lately, and couldn't resist doing half a mile of HIIT before jogging back home. Total time doing cardio was about 25 minutes.

Tuesday, April 3, 2018

Overhead press
Work-up to 135 x 2 x 5
Super-set with band pulldown

Dumbbell push press
100 x 1, 4
Failed a 5th.
Super-set with one-arm band pulldowns

Landmine press
125 x 10, 10, 10
Super-set with one arm band pulldowns
Triple-set with isolation work for right arm

A set of chest flyes and a set of hammer curls

Did 3 hill sprints and a jog several hours later.

Friday, March 30, 2018

Bench press
95 x 8
135 x 8
Super-set with T-bar rows up to 90

One-arm dumbbell press
100 x 5
125 x 5
140 x 0, 1
125 x 2
125 was getting boring but this jump did not go as planned. Almost fell off the bench.

Bench press
170 x 8, 8, 8, 8
Super-set with T-bar rows up to 135 x 10
Getting to some good weight with both arms.

Tuesday, March 27, 2018

Overhead pressed up to 130 x 5 for several sets on Sunday. 100 x 4 dumbbell push press with the left arm and some heavy landmine presses as well. To accommodate martial arts, I am keeping workouts no more than an hour, lessening reps here and there (going more for 8 than 10-12), and going heavy.

Yesterday did 3 sets of box squats: 290, 330, 330 x 5, followed by a set of lunges and a set of 200 lb good mornings.

Monday, March 26, 2018

Went to boxing on Saturday for the first time since last year's injury. One of the main coaches congratulated me on making it back. It was cool of him to remember me and my situation.

This class is all about technique and sparring. We were briefly shown a defensive combo of parrying a jab with the right and then slipping the opponent's right - basically, countering a 1-2. My right arm parried fine.

After about 5 minutes we switched partners and sparred for the rest of the class. I didn't think to bring shin guards because it was boxing, but it turned out during sparring we kicked, too. The coach instructed me to just avoid kicking, but my opponent kicked at will. Rather than tell him we're not doing that, I instead opted to handicap myself and only box while he kicked.

The big test was striking with my right. I found this side lacking in power and snap, but at least it was a factor and it blocked a lot of shots. At one point he directly punched my forearm and my bicep hurt a little from the snapback but it was nothing serious. We actually went at it pretty hard and the coach told us to go at it easier. At some point he saw my partner kicking and told it's punches only with me. I will also say this: with the pace we were going at for 3 minute rounds the entire 40 minutes or so, my cardio held up very good. It was hard and my shoulders got tired holding my hands up, but I was able to push through the fatigue the whole way and keep active, while he gassed out near the end. I did get hit with some good shots and my big nose still hurts.

Good to be back.

Sunday, March 25, 2018

SSB squats
320 x 3
360 x 3
410 x 3
Squats getting stronger. I can feel it. More mental confidence about the bottom feeling a little sticky and less of a fuck given about failing. I just blast through. As a result, I'm going a little deeper than before. I still have a priority of not dumping the weight on the concrete patio, though.

290 x 3 x 8-10

Wednesday, March 21, 2018

Bench press
95 x 10
135 x 10
155 x 10
160 x 8
Super-set with T-bar rows up to 115 x 10

One-arm dumbbell press
100 x 8
115 x 8
125 x 10, 8

Bench press
160 x 8, 10, 10, 10, 10
Super-set with T-bar rows up to 125

Spider curls (both arms) and band curls (right arm)

Tuesday, March 20, 2018

Had an awesome rest day doing a pub crawl on St. Patrick's Day. Ate super well and got 8 hours of sleep before and after.

SSB squats
240 x 3
290 x 3
330 x 2 x 5

SSB lunges
150 x 2 x 16

Planks and a 10-minute jog on my tip-toes

Sunday, March 18, 2018

Overhead press
65 x 2 x 10
95, 115, 125, 125, 125 x 5
I'm liking the reps of 5 much better. Big jump up.
Super-set with band pulldowns

Dumbbell push press
50, 80 x 3
100 x 4
PR as far as I can remember. Lately I've only been getting 2. Locked out the final rep for a long time as if a judge was watching.
Super-set with one-hand band pulldowns

Landmine press
125 x 10, 9, 10, 10
Super-set with with one-hand band pulldowns and Meadows rows with same weight

Friday, March 16, 2018

On Tuesday I did HIIT, or at least attempted to. There was a surplus of people walking their dogs and I couldn't really sprint easily on the road to the high school. The high school track itself was occupied by a track team. I ended up doing adaptive intervals where I would sprint whenever I had enough space and jogging when need be all the way back to Heart Attack Hill, where I did two hard sprints up it and finished with a 10 minute jog. Pretty good run overall. One doesn't need to stick to the same intervals every time, for sure.

Yesterday was a rest day. Went to the Boiling Crab with a friend and feasted on shrimp, corn, lobster, and crayfish. Because she passed on getting Krispy Kreme afterwards, it ended up being low-carb and diet friendly. Cool.

Wednesday, March 14, 2018

Pretty good squat day yesterday. Lifted a little hungry but non-optimal conditions are just a part of training. I've recently gotten a raise and have been working less hours after hiring a second dispatcher who for the most part has been doing well, which is going to make it easier to fit martial arts into my schedule again.

SSB squats
295 x 5
340 x 5
385 x 5
310 x 3 x 8

Swiss ball curl-ups

Reverse crunches

Tuesday, March 13, 2018

Lifted in the rain. Dumbbell was a little hard to keeo steady but nothing too bad. Felt good. More personal stuff going on that I refuse to keep me down; why bemoan what I can't control when I can focus on the things I can?

Was lowering a 45 and felt my right arm suddenly hurt a little at the surgery site. I wish I had a frame of reference for what these twinges mean so long after the supposed safe zone of the tendon fully reattaching (takes about 3 months for that to happen). No pain afterwards. May be scar tissue breaking up, but I really don't know for sure. I feel fine now.

Bench press
Up to 135 for a workup

One-arm dumbbell press
100, 115, 125, 125 x 8
Super-set with dumbbell rows

Bench press
155 x 8, 10, 9
Super-set with T-bar rows

Monday, March 12, 2018

Squats (straight bar)
295 x 5
340 x 5
385 x 0
315 x 8, 8
First time squatting heavy with this bar in a year (I did my squat deload with it a week ago). I overestimated my ability to seamlessly switch back from the SSB. Walking out on 380 I mildly tweaked my back trying to stabilize it on my back and didn't attempt to squat down. I think a few weeks of doing work sets with this will be a good plan to get back on the horse.

I'm contemplating just sticking with the SSB full time, actually. It makes sense. I'm not going to compete soon and I'm not able to do any real deadlifts yet.

Friday, March 9, 2018

Behind-the-neck press
65 x 10, 10, 10

Overhead dumbbell press
80 x 8, 8, 8
Super-set with band pulldowns
Triple-set with band tricep pressdowns in right arm and lighter band pulldowns

Landmine press
125 x 10, 10, 10
Super-set with band pulldowns
Triple-set with band tricep pressdowns in right arm and lighter band pulldowns

Push-ups, chest flyes, curls

Sunday, February 25, 2018

Bench press
95 x 10
135 x 10
140 x 10
145 x 10
150 x 10
Super-set with T-bar rows

One-arm dumbbell press
100 x 8
115 x 8
125 x 2, 5 (lost balance so picked it up and went back at it), 8
Super-set with dumbbell rows (no straps)

Bench press
150 x 8, 10
Super-set with T-bar rows

Tricep pressdowns, curls, facepulls

Bench press is coming along! Also feeling better emotionally today, though still blue.

Next month my account freeze for kickboxing ends. I feel ready.
This is for yesterday. Went on a fasted walk for 50 minutes in the morning. Later on a 45-minute jog through downtown and back to take my mind off something I'm going through (bad breakup again today). Going to ramp up the cardio now to no less than twice a week with a fasted walk on my off-day.

Friday, February 23, 2018

I've gotten in some good cardio this week. First was a metal show on Saturday for my birthday. It was a big milestone for me to get in the moshpit again, although I did protect my arm a bit and favor my left side for defense against windmilling idiots. On Monday I did hill sprints and a jog afterwards, and Wednesday I went on a 47-minute jog to the high school track and back.

Worked up to overhead pressing 105x10 for a couple of sets last night and then did the usual overhead workout with dumbbells.

SSB squats
335 x 5
380 x 3
423 x 1
330 x 7, 7, 8

Swiss ball leg curls, reverse crunches

Tuesday, February 20, 2018

Bench press
95 x 10
135 x 10, 12, 12, 15
Super-set with 100 lb T-bar rows

Hinge bench press
90 x 10, 10
115 x 10
120 x 10, 10, 8
Super-set with dumbbell rows up to 125 x 10 (no straps this week - I misplaced them and while looking I thought this is actually a good thing because I could train my grip)

Saturday, February 17, 2018

It is my birthday.

SSB squats
310 x 3
350 x 3
400 x 3
300 x 8, 8, 9

Hise shrugs
300 x 20, 20

Good mornings
150 x 2 x 10

Reverse crunches

Going out to a nice German restaurant soon, a birthday tradition.

Friday, February 16, 2018

Overhead press
Up to 65 x 10
Felt a small twinge in my right arm so I stopped.

Seated overhead dumbbell press
80 x 8, 8

Landmine press
100 x 10, 10, 10, 10

Eccentric tricep pressdowns with right arm

Tried doing a set of eccentric skullcrushers. I can bang out reps with the 50 lb dumbbell but it's too heavy for slow lifting at the end of a workout. Might pick up a pair of 40s sometime.

Tuesday, February 13, 2018

SSB box squats
240 x 5
290 x 5
310 x 5, 5, 5

Good mornings
200 x 2 x 8

RKC planks
3 x 30 second

No knee pain today.

Sunday, February 11, 2018

Did two sets of lunges with 150 before I called it off. Left knee is hurt on the first rep when I'd go down on the right leg. Using it as support did it somehow. Hurt much worse on the third set so I stopped. No limp when I walk. I should be fine.

Wednesday, February 7, 2018

Yesterday I worked up pressing overhead 105x8 with a barbell and did seated dumbbell presses in the left arm with 80 x 8-10.

SSB squats
290 x 5
330 x 5
380 x 5
This was a small victory. 330 felt really heavy and my right knee was hurting a little. I knew I was feeling distracted and needed to channel my mind into exploding up, and 380 was there despite also feeling heavier than I would expect.

Timed walkout and hold
420 x 20 seconds

SSB squats
390 x 3 x 8

Good mornings
150 x 2 x 8

Thursday, February 1, 2018


Bench press
95 x 10
135 x 10, 10, 10, 10, 10
Super-set with rows
Went up to 90x11 on T-bar rows. Doing this pair of exercises almost made me feel like nothing had happened to my arm.

One-arm hinged bench press
90 x 2 x 10
115 x 10, 10, 10
Super-set with rows up to 125x10

Thursday, January 25, 2018

Bench press
95 x 10
115 x 10, 10
135 x 10, 10, 10
Super-set with 90 lb T-bar rows

One-arm hinge bench press
70 x 10
100 x 10
115 x 10
125 x 10, 10
Super-set with bent-over dumbbell rows up to 125 x 10

Facepulls and curls

This was intended to be a deload. Got a good pump and went pretty heavy but didn't kill myself with strain.

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.

19, 15
Super-set with facepulls


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

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.