July 31st

Squat day!
Weighed 198 (-7). Meh.

Squats:
1x5x45
1x3x135
1x2x185
2x7x225
1x11x205

1x3x315 walkbacks.

No issues. For the walkbacks- I unrack, step back into my stance, take a couple deep breaths, and rerack it. Still very, very heavy. I think it helps, though (mostly psychologically).

OHP:
1x5x45
1x2x85
1x3x135
1x5x120

My shoulders were still a bit sore from the previous workout, so I wasn't surprised with the results.

BB biceps curls:
1x5x45
10x2x65 (DE)
1x9x70

Feel deh pump!

Triceps rope pushdown:
1x5x30
1x2x50
1x2x65
1x5x80
1x5x72.5
1x9x65

Small tire pull forward run: 3 sets x 4 laps
Jump rope: 1 minute x 3

It was gorgeous outside today!

I like where my workouts are right now. Progressing and adjusting!

August 2nd

I felt okay today. Went in later than usual. Less dudes in the free weights area. Cool.
Weighed 197 (-8)

Squat:
1x5x45
1x4x135
1x2x185
6x2x225 (semi-DE)
1x7x185

Accidentally did 4 instead of 3 on second set. No biggie. The DE reps weren't going up fast enough, so I just dropped weight and did amrap. Not great, but they felt pretty good. I'll DE less weight next week.

Bench:
1x5x45
1x3x135
1x2x165
1x3x200
1x11x155

Well, I got 200 up three times. First time getting 200 up. I wanted five, though. Slow progress is still progress.

Incline dumbbell bench press (twist at top):
1x5x35
1x3x45
1x5x60
1x7x60
1x9x60

Kinda surprised I got those reps in the last two sets. Not bad.


3 sets x 4 laps forward running tire pull.
3x1 minute jump rope.
The heat was brutal again.

Back extensions:
1x5xbw
3x7xbw+25

Actually felt dizzy after the last two sets.

Good job! Good effort! I've been doing hanging leg raises, push ups, and chin ups on some of my off days. I think they're helping. Gonna keep trying to get my bw into the 180s and increasing the weight on my lifts.

About what angle do you do the incline db bench? I just started doing these. And what's the twist at the top?

About 45 degrees.

The twist at the top makes it feel like there's more of a contraction at the top... sort of like a press/mini-fly hybrid.

Here's what it looks like (that's not me)



You can try it right now with just your fists. Do it the regular way and then the twist. You should feel more of a contraction at the top. Not sure how much it helps, but at least the contraction is squeezed tighter (which can't be bad).

This isn't the same exercise, but the hand movement is similar. The focus here is on the shoulders.

August 5th

Went in feeling good.
Weighed 200 (-5). Bleh.

Squats:
1x5x45
1x3x135
1x2x185
1x2x225
2x5x245
3x5x225


1x3x315 walkbacks.

No issues. The "knees out" cue really helps. The 315 walkbacks are actually feeling lighter.

OHP:
1x5x45
1x3x75
1x2x105
2x3x135
2x7x105

Okay, I guess.

BB biceps curls:
1x5x45
1x3x65
1x3x80
1x5x65

My forearms were not happy.

Triceps rope pushdowns:
1x6x30
1x2x50
3x5x65
1x15x50

Gonna alternate these with dips soon.

Back extensions:
1x5xbw
3x9xbw+25

I think these are exactly what I need for my lower back.

Elliptical: 35 minutes / 448 calories / 3.23 miles (resistance = 11)

Yeah, that was hard as ****. Sweat poured down like crazy.

Decent day. Gotta stay consistent during the fall semester.

August 5th

Went in later than usual. There was hardly anyone tthere. Nice.
Weighed 199 (-6).

Squats:
1x5x45
1x3x135
1x2x185
1x2x225
2x3x260
1x6x235
1x9x225
1x13x205

No issues. Again, the "knees out" cue really helps. Everything feels solid.

Bench:
1x5x45
1x3x355
1x2x160
2x3x180
1x11x160

Wanted 5 for 180, but heavy squats zapped some of my strempth. This was good imo.

Incline dumbbell bench press:
1x5x30
1x3x45
2x7x65
1x9x50

Meh. Progress.

Standing calf raises:
1x5x70
1x3x115
1x2x160
1x9x190
1x11x190
1x11x175

Tough.

Elliptical: 35 minutes / 428 calories / 3.11 miles / resistance = (20%) 11 & (80%) 7

Yeah, that was a grind. 11 was too much because of the heavy squats.

Pretty good session. Glad my back feels good. Gonna keep doing the back extensions twice a week for awhile.

August 11th

I felt okay today. Excited. Started 5/3/1 today! I'm going to try to keep myself from modifying the core lifts setup, at least until after the first month. I'm going to slightly modify brossistance exercises to suit my needs.

Weighed 199 (-6). Not bad considering the fact that I ate one and a half pizzas over the past couple of days. I rarely eat pizza, but when I do I usually eat a couple in a short period of time.



OHP:
1x5x45
1x3x65
1x5x95
1x5x110
1x5x120
5x10x70

This was hard because my right shoulder was hurting. I stretched it out and felt good enough to finish. It was a grind.

BB biceps curls:
1x5x45
2x5x60
1x7x60

I could actually feel the pump.

Dips:
2x5xbw
1x11xbw

I always wanted to do these but kept forgetting. Not anymore. I am going to add weight before the cycle is over.


4 laps x 3 sets forward running small tire (+10lbs) pull. Yeah. The ten pounds made a huge difference. Tough!


I'm excited to see the results after a month. Gonna get my body weight below 190 some day. -sigh-

August 13th

Felt okay. Went into the locker room and a ripped dude my height got on the scale. 175. wtf. I weighed 199 (-6). –sigh-

Squats 1st round:
1x5x45
1x5x110
1x5x185
1x5x210
1x7x240
4x10x140
1x13x140

240 felt nice and cozy. Did an extra three reps on the last set. Sue me. It was tough, but everything went up pretty well without a breakdown in form.

Leg curlz:
1x5x45
1x3x85
1x8x85
2x10x70
1x10x55
1x10x40

Okay, so this was my first time doing these in almost a year. I had no idea how much weight I should be using. Now I have a better idea.

4 laps x 2 sets small tire pull +25 lbs. This was hard, but I’m going to stick with this weight for awhile.

2x1 minute jump rope and 2x10 burpees. I was gassed, so these were kinda brutal, but I want to do more burpees at the end of my sessions. Today was the day to start them back up.

Overall, I feel good about today. My hammies are already pissed at me for doing those curls. They were totally befuddled when I went over to that machine. Muscle confusion, brah.

August 15th

Another mid-day session. It's a double edged sword. Less bros and cardiotards but also less pretty ladies.

Weighed... yeah. 199 (-6). Again.

Bench round 1:
1x5x45
1x5x80
1x5x135
1x5x145
1x9x170
5x10x100

No issues except for my lower back tightening up slightly at around rep six of the 170 set. Pushed through it for nine. I could feel the bros laughing inside at me when I was doing the five sets of 100 lbs.

Dumbbell one arm rows:
1x5x25
1x5x40
5x5x45

Hadn't done these in almost a year, so I had no idea what weights to use. 45 was light, but I erred on the side of too light over killing my back. Did 5x5 instead of 5x10 because I knew I was going to do some back extensions. I've really been trying to keep myself from overtraining lately.

Back extensions:
5x5xbw+10

Not hard. Felt good, though.

Elliptical: 35 minutes / 440 calories / 3.18 miles / resistance = 7

Lots of sweat. ****. Forgot to do some burpees.

Overall, not bad. My sessions are shorter by an hour when I'm not elliptitarding! Even with the 35 min elliptical, my workouts are still quicker. It's best to get into a nice groove before the fall semester begins. I vow to be < 195 lbs. by the 15th of September!

August 18th

What a beautiful day! Partly cloudy, 83°, and low humidity. A few degrees cooler and it would be perfect.

Weighed 201 (-4). WTF.


Deadlifts round 1:
1x5x45
1x5x135
1x5x185
1x5x225
1x5x245
5x10x145

I forgot to do amrap on the 245 set. Prob could've pushed two more out. The last five sets were rough.


Barbell bicep curls:
5x5x55

Not bad. Prob could've done 60.


Dips:
5x5xbw

I'm ready to add weight to these.


Elliptical: 35 minutes / 419 calories / 3.06 miles / resistance = 5

Sweaty fun.



The deadlifts felt really solid. This is crucial since it's the only exercise that has literally hurt me. The back extensions help a ton. Looking forward to the next round!

August 20th

Decided to switch my OHP day with my bench day since my traps were sore. I guess it's from all of the volume on the deadlifts.

Weighed 198 (-7). Aw yeah. I've really been controlling my food intake lately.


Bench round 2:
1x5x45
1x5x95
1x3x135
1x5x160
1x5x180
5x10x100

Not bad.


Dumbbell one arm rows:
1x5x35
1x5x50
4x5x55

Still a tad light. Gonna do 5x5x60 next time.


Back extensions:
1x5xbw
1x7xbw+25
1x7xbw+10
1x11xbw

Kept it light so my lower back isn't too sore when I squat.


Elliptical: 20 minutes / 245 calories / 1.78 miles / resistance = 7

Did twenty minutes so I could finish with jump rope + burpees.

2x1min jump rope + 1x11 & 1x13 burpees. One minute rest in between alternating sets.


Everything went pretty well. Have to push it to get enough brotein since I'm eating less. I'm liking 5/3/1 so far. There are similarities to the program I made up that I was on before this. It's weird because even though my program was high volume, this one is higher volume! The big difference is that I'm recovering enough since I'm on a split. The sessions are also shorter than my previous ones. Nice.

Nice job on keeping your weight under control -- what's the ultimate goal?

Thanks.

The ultimate goal is strength + aesthetics + overall health. I think this program (with my tweaks) will balance everything nicely.

Diet note- Yesterday was the first day in decades that I went through the whole day without eating any meat. I also got enough protein, too. I did have cheese and a whey shake. I felt great the whole day.

Gonna have to wait until tomorrow to go to the gym. Have to get ready to start the fall semester today.

August 23rd


Felt okay. Took a nap before heading out.

Weighed... guess. Yeah, take a wild guess. -sigh-


Squats round 2:
1x5x45
1x5x110
1x5x140
1x3x165
1x3x230
1x5x250
5x10x140
1x13x190

I was kinda in the zone after the 5x10 sets, so I added another amrap set with more weight.


Barbell bicep curls:
5x5x60

Kinda hard. Gonna do 65 next time.


Dips:
5x5xbw+10

These were okay. Maybe five more pounds next time.


2x4 laps forward small tire pull +25 lbs.
2x1minute jump rope

The last two laps were brutal, and I ended up walking the last fifteen feet or so for both laps. I think I lost my explosiveness after all of the squat volume. Definitely not adding weight to these for awhile.


Pretty good session today. The squats felt really solid. The dips + weight = fun! Looking forward to OHPs on Saturday.