Nice gear would love to train at home at some point

Thanks!
I find it super convenient and cuts down on excuses immensely. As long as I am able to push a workout late enough I can still sneak one in and keep an ear out for sleeping kids if need be.

July 4 – 149.9 lbs

12 mins mobility work and stretching.

Added 5 lbs to squats and bench again. Going to have to drop down to 2.5lb jumps on bench really soon. Probably should for next workout but may try to knock off 100lbs first. OHP still sucks but is slooooowwwly improving, got about ¾ through the 10th rep on last set but couldn’t finish it. Rows form is still rough. I have been pretty slack at working on relevant stretches. Finally got 3 x 10 on dips but did have extra rest before the last set.

Squats – bw x 10 x 2sets, 45lbs x 10 x 2sets, 75lbs x 10, 105lbs x 20
Bench – 45lbs x 7 x 2sets, 65lbs x 7 x 2sets, 95lbs x 10 x 3sets
Bent over rows – 45lbs x 7, 65lbs x 7, 80lbs x 10 x 3sets
OHP – 60.5lbs x 10/10/9
Chin ups – 10/9/7
Dips – 10/10/10
Curls – 60.5lbs x 10 x 3 sets

My four year old did a workout after mine consisting of a warmup on the rower followed by squats, bench press, pullups, dips, curls and then he “did the rollers” which meant sitting on the GHD and spinning the foot rollers with his feet. His squat form destroys mine. I own him on bench, chins and dips though. For now. Pullups are his fave exercise by a pretty wide margin.

Got some swimming in after but it was pretty light and mostly consisted of ferrying kids back and forth on my back.

Took the day off of work today and was able to get my workout in mid-morning between breakfast and lunch. Got my workout out of the way during the day yesterday as well. I really need to do this more often. So nice to get to have the option to eat at a reasonable hour, chill out a bit in the evening and get to bed at a decent time. Obviously I just need to quit work. I think I will take Fridays off for the summer and try to get mid-morning or afternoon workouts in on Fridays, Saturdays and Sundays at least.

Macros yet to be determined.

2635 cal/259 carb/92 fat/213 protein/61 fibre

July 5 – 150.5 lbs

20min+ swim

2516 cal/246 carb/88 fat/214 protein/62 fibre

July 6 – 148.8 lbs

12 mins mobility work and stretching.

Added 10 lbs to squats, 5 to rows, 2.5 to bench and 0.5 to OHP and curls. Everything was tough. Squats were grindy, left hip and glute cramped during bench which was already tough, rows were sloppier than usual, OHP still just sucks, no progress on chins, lost a rep on dips while working on depth and curls form is laughable. Smaller jumps required.

Squats – bw x 10 x 2sets, 45lbs x 10 x 2sets, 75lbx x 10, 115lbs x 20
Bench – 45lbs x 7 x 2sets, 65lbs x 7 x 2sets, 97.5lbs x 10 x 3sets
Bent over rows – 45lbs x 7, 65lbs x 7, 85lbs x 10 x 3sets
OHP – 61 lbs x 10/10/8
Chin ups – 10/9/7
Dips – 10/10/9
Curls – 61 lbs x 10 x 3 sets

Hopped on the GHD after and almost instantly pulled my right hamstring. Just cramped though. Awesome workout. Took forever. Not sure how long this will last. GSLP calls to me. Will give it some time though. Going for a short swim if I can manage to get myself off the couch.

2775 cal/234 carb/70 fat/245 protein/36 fibre

Aldo and Cain saved that main card for me in terms of entertainment value. Lesnar's performance was impressive, but tainted by the fact that if he's probably not going to be fighting much in the post USADA era.

Do you work for yourself??

Aldo and Cain looked amazing. I was really surprised at how well Lesnar did, I thought he was going to get knocked into next week. Overall I found the main card a bit disappointing but it was probably just a matter of over-hype. It's not like they weren't good fights, other than DC/Silva but that was to be expected. I found the early prelims to be pretty entertaining. Totally agree that Lesnar is not going to be able to do much given USADA.

Not quite. I have a number of business partners I have to answer to but other than meeting certain metrics I can sort of do whatever I want, within reason. Making sure the projects and jobs get done is the main thing. Was off this Friday but then worked for a couple hours Saturday afternoon to keep a few things moving along.

July 7 – forgot to jump on scale in the morning

Had a friend in town for the night so scheduled a rest and beer day.

2449 cal/250 carb/57 fat/148 protein/45 fibre

July 8 – 148.8 lbs

Managed to pull a muscle in my back brushing my teeth or wiping my butt or something super strenuous like that. Thought about working out anyway but it was pretty painful warming up, stretching and doing mobility stuffs so took a pass. Iced it on and off throughout the day to little effect. Bit of a bummer as I had taken Friday off in part to get a workout in during the day.

2526 cal/218 carb/83 fat/221 protein/36 fibre

July 9 – 148.9 lbs

More icing and another day off.

2644 cal/284 carb/79 fat/207 protein/60 fibre


July 10 – 149.2 lbs

12 mins mobility work and stretching.

Back still pretty sore but it really only flairs up on twisting motions so I decided to see if I could at least squat and ended up getting everything in. Went pretty slow and did a pile of warmups.

Added 5 lbs to squats, 2.5 to bench and rows and rolled back OHP and curls to 55lbs. Squats killed my wrists on the work set so I imagine that I let the bar get too low and that my grip was way off. Bench is getting really tough already. Had a huge break before last set of OHP due to interruption and had trouble closing out the 2nd set so not sure how legit that last set was even at the reduced weight.

Back was only an issue the odd time when setting up for benches but was great otherwise. Was a bit nervous on 1st chin, dip and curl but really had no issues at all.

Squats – 2x10xbw, 2x10x45lbs, 2x10x65lbs, 10x85lbs, 20x120lbs
Bench – 2x7x45lbs, 2x7x65lbs, 7x85lbs, 3x10x100lbs
Bent over rows – 7x45lbs, 7x65lbs, 3x10x87.5lbs
OHP – 3x10x55lbs
Chin ups – 10/9/8
Dips – 3x10
Curls – 3x10x55lbs

2813 cal/253 carb/97 fat/222 protein/43 fibre

July 11 – 150.5 lbs

45 chinups and dips laddered 5/4/3/2/1 over a few sets throughout the day.
10min+ swim

2446 cal/241 carb/70 fat/219 protein/54 fibre

July 12 – 150.7 lbs

12 mins mobility work and stretching.

Added 5 lbs to squats, 2 to bench, 2.5 to rows and 1 to OHP and curls. Seemed to fix the wrist issue on squats but not getting my butt back far enough and knees are extending quite a ways over toes. OHP and curls are tough still.

Squats – 2x10xbw, 2x10x45lbs, 10x65lbs, 10x85lbs, 20x125lbs, 5x125lbs
Bench – 2x7x45lbs, 7x65lbs, 7x85lbs, 3x10x102lbs
Bent over rows – 7x45lbs, 7x65lbs, 3x10x90lbs
OHP – 3x10x56lbs
Curls – 3x10x56lbs

Chins and dips – 46 laddered throughout day

2744 cal/306 carb/71 fat/228 protein/63 fibre

July 13 – 150.7 lbs

47 chinups and dips
12min+ swim

2673 cal/204 carb/84 fat/189 protein/57 fibre

July 14 – 147.8 lbs

36 chinups and dips before aborting due to heart attack chest pain. Something wonky in my left pec.

2609 cal/271 carb/90 fat/203 protein/65 fibre

July 15 – 150.6 lbs

12 mins mobility work and stretching.

Added 5 lbs to squats, 2 to bench, 2.5 to rows and 0.5 to OHP and curls. Had some serious discomfort in my right inner thigh/groin area before, during and after squats. Crap form, hip impingement, weak adductors, general weakness or some combination of one or more probably.

Squats – 2x10xbw, 2x10x45lbs, 10x65lbs, 10x85lbs, 10x105lbs, 20x130lbs
Bench – 2x7x45lbs, 7x65lbs, 7x85lbs, 3x10x104lbs
Bent over rows – 7x45lbs, 7x65lbs, 3x10x92.5lbs
OHP – 3x10x56.5lbs
Curls – 3x10x56.5lbs

Chins and dips – maybe 12, chest pain is going to put these on hold for a bit, at least the dips

2750 cal/213 carb/84 fat/235 protein/55 fibre

July 16 – 148.2 lbs

A few hours of yard work in the morning was as close to exercise as it got. Company in town for the weekend.

2603 cal/195 carb/77 fat/234 protein/29 fibre

July 17 – 150.2 lbs

30min swim

2620 cal/120 carb/127 fat/200 protein/32 fibre

July 18 – 147.0 lbs

10min swim

Wanted to get a workout in before we head out of town for a short cottage vacation but ran out of time. One of our freezers in the basement completely defrosted and everything in it rotted requiring a hazmat suit style cleaning. We happened to notice this while packing and got side-tracked on dealing with that for a couple hours. On Saturday we had an issue with another freezer (with 1 year supply of meat in it) with the top shelf defrosting which lead to an emergency bbq. A week ago Monday relations with contractors who are 14 months into a 5 month project went sideways which gives us reason to suspect that the issues with the freezers are not a natural occurrence. Timing is super coincidental at best. All this crap lead to getting every lock in the place changed at last second as well before heading out of town. We are left in the lurch with dealing with some outstanding and unexpected permit issues and some shoddy incomplete work. Back yard looks pretty awesome though.

2542 cal/262 carb/72 fat/206 protein/54 fibre

If you're not comfortable with your squat form, it might not be a great idea to do 20 rep top sets.

Wow, that sucks

Hope you have some hazmat training

Yar, I am switching to a more conventional program. Going to do GSLP with a couple plug ins.

Just as well that the contractor relationship is severed now. We should have pulled the trigger on that ourselves some time ago. Going to have to wait a couple more months to get the final couple items and permits taken care of but we have most things lined up.

We now have some practical experience with foul odor removal! Came home to a pretty nasty reek despite having left a few boxes of baking soda in the freezer. Apparently we should have removed the freezer from the house and left some windows open. Bowls of cat litter and vinegar all over the the house with open windows for 24 hours seems to have taken care of things inside now. We haven't taken another direct attempt de-odorizing the freezer itself. It resides outside for now and both of us are waiting for the other to tackle that job.

Did not track macros while on vacation and did pretty much zero exercise. Ate more junk in the last week than in the past five months and drank a decent amount. We were on the edge of cell phone territory in the middle of the bush about a 7 hour drive north. Had a couple nights getting to bed nice and early and managing to sleep in but had a couple nights with only 4 hours sleep mixed in as well. Overall I probably managed to catch up on sleep a bit and read a couple books which will probably be about all I read for the year.

July 25 - 151.9 lbs

12 mins mobility work and stretching

Bench - 10x45lbs, 5x65, 5x85, 2x5x105, 10x105
Curls - 12x57.5lbs, 14x57.5
Rows - 10x45lbs, 5x75, 2x5x95, 10x95
Squats - 10xbw, 10x45lbs, 5x65, 5x95, 5x125, 2x5x135, 10x135

Right adductor still felt quite weak but not sore during the squats. Left adductor was very sore afterwards. Left pec felt much better. Had a 90 minute massage today and got a bunch of crunchy bits smashed out of various areas.

2460 cal/261 carb/66 fat/207 protein/41 fibre

July 27 – 151.6 lbs

Nice case of DOMS in my legs today.

15 mins mobility work and stretching

100 pushups
30 chinups
30 burpees
10min swim

2495 cal/253 carb/72 fat/225 protein/47 fibre

the real July 27 – 152.0 lbs

AM:
100 pushups
30 chinups

PM:
15 mins mobility work and stretching

OHP – 2x5x57.5lbs, 10x57.5
Chinups – 8x, 6x +10lbs
Dips - 8x, 8x +10lbs
DL – 2x5x65lbs, 2x5x95, 5x115, 8x135

OHP felt like I was going well beyond 10 reps on the last set until it quickly no longer felt that way. Doing deadlifts was fun. And funny. Nice figure S lurching movement around my knees. Needs slight improvement.

2507 cal/268 carb/64 fat/230 protein/48 fibre

July 28 – 151.2 lbs

12 mins mobility work and stretching
100 pushups
30 chinups
15min swim

2488 cal/296 carb/62 fat/198 protein/48 fibre