Tuesday, December 29, 2015

300 x 5
315 x 5
390 x 9

315 x 3 x 10

Dumbbell lunges
50s x 16

Farmers' walk

Leg curls
Benched heavy for the first time in quite a while. Got up to 275x5 and forced myself to stop. Felt very little pain. This is good news. I'll incrementally go further and further every week and carefully gauge how my shoulder feels.

Have really been hammering my chest lately, but disappointingly my arm size has remained the same over the past few years, around 17.2 inches.

Saturday, December 26, 2015

A little behind on training because of Christmas but that's okay. Between work lunch, eating at my sister's, and then my aunt's, I had a feast. Didn't get any presents except for a pair of shoes and an AMC gift card from a coworker.

Managed only 515x1 for mat pulls at a 2-mat height yesterday before work. Came back at night with the intention of doing RE squats but the bar was still set-up for mat pulls so I decided to give it another try and got 5 reps. Afterwards, did 150 x 30, 30, 25 on SSB squats, along with neck harness crunches and band leg curls.

Tuesday, December 22, 2015

Strict press
167.5 x 5
192.5 x 5
217.5 x 4

180 x 8, 8, 8, 8

Lying dumbbell rows
125s x 10, 10, 10, 10, 10

Monday, December 21, 2015

Did my normal bodybuilding day for deload upper-body, but went a little easier on the volume and forced reps due to it being deload week.


SSB squats
180 x 5
225 x 5
270 x 5

220 x 10, 10, 10

Thursday, December 17, 2015


Mat pulls (5)
500 x 3

SSB squats
150 x 25, 20, 15

Really didn't feel like training but there's a Christmas party at work tomorrow and I'm going in earlier than is typical for the afternoon and I wanted to make sure I got this done in case I sleep in.

Wednesday, December 16, 2015


Strict press
105 x 5
135 x 5
155 x 5

125 x 10, 10, 10 ,10

Lying dumbbell rows
100s x 12, 10
115s x 8, 8, 12

Incline bench
55 x 30

Keg curls
160 x 12

Tuesday, December 15, 2015

SSB squats
335 x 5
380 x 3
425 x 4
Good number to be at, especially with the SSB. Woke up to my lower back hurting so bad the previous morning that I delayed this to today. Still hurts but is getting better. It's either from push pressing (not likely) or sitting in a really uncomfortable chair at my sister's engagement party on Sunday for a long period of time. Ended up tweaking my left upper back near or at the rhomboid, an injury unique to the SSB, so I muscled through this in some pain.

315 x 10, 10, 10

Leg curls, neck crunches, reverse crunches

Saturday, December 12, 2015

Push press
225 x 5
250 x 0, 0, 0
250 x 0, 1

Problem was a matter of catching it in the right spot. Rest of the session was typical upper-body bodybuilding.

Friday, December 11, 2015

My mile time tonight:

Jogged to the high school, spontaneously thought I'd give the mile a try on the track, and did a leisurely two laps before I checked my time: 6:47. My pace was wayyyy slower than I thought, so I upped the speed for the last two. If I try from the start I should have an 8 minute mile. Improving this will be a fun goal for cardio.

By the way, why did I egregiously post my phone's screenshot instead of simply writing the number? I dunno, pretty colors.
Mat pulls (3)
515 x 7
Two rest paused reps. Left hand was too far in and weight was disproportionately heavy on that side, especially on the 6th. Only adjusted on the final rep.

SSB squats
150 x 25, 20, 25

Neck crunches

Farmers' walk
200 lbs
About 4 pick-ups over a pretty short distance, nothing I killed myself over. Toughest part was the momentum from turning around getting me in completely the wrong direction.

Tuesday, December 8, 2015

Strict press
190 x 5
215 x 3
240 x 1
Good, redeemed these failed numbers from last cycle. I'll be repeating the prior days from this cycle but progressing the 1RM, like I've done with my bench press, because my strength there is disproportionate and I don't see a point in holding that week back after being on this program and staying conservative for many years.

Lying dumbbell rows
115s x 12
125s x 8

Strict press
175 x 10, 10, 10, 8

Kroc rows
160 x 30
Thought I'd have to ease back into these and ended up setting a PR. Since training at home, my back work has just been at a heavier standard than before.

Lying dumbbell rows
125s x 10, 10

Wide barbell incline press
65 x 25, 20

Neutral-grip chins

Rear delts, chest flyes, curls
My phone just tried to autocorrect "curls" to "girls". Asshole.

Big dinner tonight. Family came over and I had a homemade burrito while waiting for an uncle to arrive. Then immediately after that with everyone at the table I had two kabobs, Persian yogurt, rice, and before bed a casein shake.

Monday, December 7, 2015

SSB squats
315 x 3
360 x 3
405 x 5
Had done squats the day before yesterday combined with my upper-body day so legs were sore and I intended to only do 3, but it felt so light I did a feel-good 5. No knee pain, glad it didn't last.

315 - 240 - 150 - 60 x 10
Uh oh, falling behind on this. Let's recap: last Friday I just couldn't pull anything. Got up to 405x5 but couldn't break 515 once off of 3 mats. In some positive news, though, I can rep 405x5 double overhand without chalk no problem.

Saturday I just did some bodybuilding stuff, which I'm really enjoying. I have no idea how weak my bench press might be now but my arms and chest are growing. I went out to lunch with a coworker before my shift and some guy skateboarding past us goes "Quit working out, you make the rest of us look bad" as he rides by and punches my arm.

Tuesday, December 1, 2015

Strict press
185 x 3
205 x 3
232.5 x 0, 0
Was able to do 3 really easy partial reps but couldn't lock anything out. Maybe something to do with my healing shoulder.

175 x 9, 8, 8, 8
It dawned on me that instead of holding the last reps up over my head for several seconds to increase muscular stability, maybe I should do the opposite and NOT lock anything out, like...I can't believe I'm not joking about this reference for once, but like Ronnie Coleman used to advocate.

Lying dumbbell rows
115s x 10, 12
125s x 10, 10, 10

Curls and light RE pressing