Wednesday, June 29, 2016

Strict press
205 x 5
225 x 3
255 x 0, 0
Trained hungry, just had no fuel. Bar was practically glued to my chest. 225 beltless on a bad day is nice to claim, at least.

It was 10:00 pm at this point so I called it a night and now am doing the assistance work in the following afternoon before work.

175 x 8, 8, 8, 8

Lying dumbbell rows
125s x 11, 12, 12, 12

Monday, June 27, 2016

Hill sprints (3) in the evening with a jog afterwards and a flat sprint at the end. Wow, running on flat ground is amazing after being so used to inclines. I felt like I was flying with how wide my stride was. It's really fun when concrete feels like a trampoline.

I've replaced my clunky phone armband with a fitness belt that holds devices very inconspicuously. Fuck, I always forget whether conspicuous or inconspicuous means discrete and had to look it up. Anyway, my new phone is a giant monstrosity, as is the trend these days, so I didn't want to have it waving around with my arm when running.

Forgot to mention an epic cheat meal (yes, meal, not day - what have I become?!) on Saturday night. I went out to dinner with bossman from work and got drunk at a sushi restaurant with the waitress while essentially eating non-stop from 8:30PM-1:30 in the morning. It started innocently enough until the owner brought out a bottle of Jameson.
I seriously feel set for the week now, except for a company dinner Wednesday night.

I've never logged about what my alcohol protocol is on here, but I allow myself to go crazy one day a week as a general practice. It's usually less frequently than that but on rare occasions two non-consecutive days.

Sunday, June 26, 2016

365 x 5
410 x 3
460 x 1
Shocked at how light this felt. Would have gone for a second but didn't want to risk dumping the weight on the patio concrete. Next time I should put patio tiles around me.

320 x 8

Band leg curls

Saturday, June 25, 2016

Bench press
Up to 275 x 6 and 315 x 2

225 x 10, 10, 10, 10

15, 15
45 x 10
90 x 8

Behind-the-neck press
95 x 14, 15

Mat pulls (3)
535 x 1
First bad day of this cycle. Might have something to do with my back just now being recovered. Will reset back to 4 next week.

SSB squats
240 x 15, 15, 15

Thursday, June 23, 2016

Strict press
185 x 3
205 x 3
235.7 x 0, 2

175 x 8, 8, 9

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

Monday, June 20, 2016

Bench press
Up to 275 x 6
315 x 1
Wanted to feel something a little heavier than the usual 275x6. Next week, going for 355.

225 x 4 x 10

10, 15, 15, 15, 15

Thursday, June 16, 2016

Back is inching toward recovery but no meaningful progress yet. Usually this kind of thing takes 4 or 5 days. Today, I started out by testing the waters and squatting the bar, then thought it best to move on to the car deadlift simulating lift. Worked up to 5 plates on each bar and did 15 reps for two sets of that, after doing 8 with 4, 3, 2, and 1 plate(s). I was able to get some heavy load on my legs at least without back problems, though I had to cinch my belt pretty damn low on my hips to protect my back, which made it tighter than usual.

Tomorrow I'll probably bench again, and then hopefully can resume a normal week on Sunday.

Tuesday, June 14, 2016

Tried to overhead press and made it to 185 for 5, using a belt on every set up to that. On 205 I couldn't get it off my chest without a slight lean that my body refused to do with the back pain I was dealing with, so I did a bench press workout instead, working up to 275x6 and then the usual 225x10 sets and back work.

Monday, June 13, 2016

Mat pulls (4)
535 x 7
Last two were rest paused. Weight felt so heavy that after one rep I was thinking this was gonna be over real soon, but I was just able to keep grinding them out.

SSB squats
240 x 15, 15, 7
Felt something snap in my lower back on the right side. It was painful enough that I yelled out loud. Glad I got everything done for the most part! Was being way too lax on keeping tight while squatting after figuring the hard part of the workout was over. Stupid. 

Friday, June 10, 2016

Did some yoga and foam rolling last night after a short night walk, something I've been doing lately after dinner.

Bench press
Up to 275 x 6
Felt kind of heavy today.

225 x 10, 10, 10, 10

15, 15
45 x 10
90 x 8, 8

Behind-the-neck press
95 x 14, 18

Keg curls
160 x 20, 15

Dumbbell curls
50s x until I got tired


I'm getting 7 hours of sleep a night on average. It's not quite enough, haha. Today I had intended to get an early start on training after work but I fell asleep while watching strongman and waiting for lunch to digest.

Thursday, June 9, 2016

Wow, I got really fucked up on an edible at my friend Briana's house and was out for Tuesday night and all of yesterday. Spent the night and somehow I made it to work at 7am but ended up having to lie down and go home early. Better believe I ate good, though. I pretended protein-rich foods were out to kill me and that I'd better beat them to the punch.

SSB squats
315 x 5
360 x 5
410 x 7
Same as last cycle. Very pleased. Felt depleted but explosive, so reps were a little wobbly but with power behind them.

320 x 3 x 8

Band leg curls

Tuesday, June 7, 2016

Lost 2 more pounds, down to 218. Perfect pacing.

Partied over the weekend. Ate well and had Quest bars on me like a dork.

At the BFD music festival I wore this shirt that Arnold told me to buy and a number of guys quipped Arnold quotes at me:

Note: not actually me, just a lookalike.

Strict press
175 x 5
195 x 5
227.5 x 4, 3
5 would have been a PR. I'm OK with 4.

175 x 9, 9, 8

Behind-the-neck press
95 x 12, 10

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



Thursday, June 2, 2016


Bench press
Up to 225 x 5

185 x 4 x 10

12, 12, 12
45 x 10, 10

Behind-the-neck press
135 x 10
95 x 12
Damn, do a light set before 135. I need a warm-up for this position.