Squat
1x275 @9
3x5x235 @8

The weight felt really heavy, but I also felt strong. Tough to judge RPE

FS
10x120 @7

OHP Press
90 (12,10,10,8) @8

SS

DB Shrug
130 (12,10,10,8)

Leg extension
80 (12,10,10,8)

SS

Standing calf raise
10th pin (12,10,10,8)

SLDL
155 (12,10,10,8)

Facepull 20x25

BP
1x200 @9.5
3x4x145, 2x4x155, 4x160

Incline Press EMOM
100 (12,10,8,5,4)

Skullcrushers
70 (10,10,8) @10

Flys
90 (12,12,12) @8

Rope pull down
60 (10,8,8,6) @8

Overhead rope extensions
30 (10,10,10) @6

Facepulls
20x25

SQ
1x280 @8
2x3x250 @7

OHP
1x135 @10
2x3x125 @9

Pull-ups 10

Facepulls 20x25

Joint felt good, banana pancakes in the morning brought some strength. Getting close to busting out the red ink for the first time in over 2 years

One arm row
90 (15,13,13,11,9)

Row machine
140 (12,10,10,8,6) decent rom

Pullover
80 (10,8,8) want a new exercise here

EZbar curls
80 (12,12,12)

Seated strict curls
40 (8,10,10)

Facepulls 20x25

Cable last raise 15x5

Hammer curls
90 (10)
80 (10,6)

lat raise
40 (21,21,21)

Excited for the red ink!

Squat
1x280 @8.5
3x5x240 @8

FS
10x125 @9 Bad mobility day

OHP Press
95 (12,10,7,7) @80

Huge rest and I still couldn't do it. Maybe should add everything to the SS to get more rest

SS

DB Shrug
140 (12,12,12)

Leg extension
90 (12,12,12)

SS

Standing calf raise
11th pin (7,7,7)

SLDL
160 (12,10,10,8)

Facepull 20x27.5

!!

BP
1x205 @9.5 pretty close to a 10
5x6x135, 2x5x150, 5x155

Incline Press EMOM
8x110, 100 (6,6,5,5,5,3)

Skullcrushers
70 (10,9,5) @10 this got harder!

Flys
95 (12,12,12) @8

Rope pull down
60 (11,9,9,7) @9

Overhead rope extensions
40 (10,10,8) @10

Facepulls
20x27.5

Going up to sonoma for the weekend, so squat PR attempt will be on monday

SQ
1x290 @8.5
2x3x255 @7.5

Super low T day but (sun), hopefully have a few more weeks to run this number up, I think 315 is possible

OHP
1x140 @10
2x3x130 @8.5

Running out of steam for PRs here

Pull-ups 8

Facepulls 20x30

Looks ugly but hit depth I'm pretty sure

One arm row
90 (16,14,14,12,10)

Row machine
145 (12,10,10,8,6) not hard

EZbar curls
90 (8,8,8)

Seated strict curls
40 (10,10,10)

Wide grip pull-ups 4,3,3
Way too wide. Maybe just do normal width and 7 minutes amrap. Need more back and cheat volume in this routine.

Facepulls 20x27.5

Cable last raise 15x7.5

Hammer curls
90 (4)
80 (10,7)

lat raise
40 (21,21,21)

Squat
1x295 @8.5
3x5x245 @7 feeling really strong here

OHP Press
95 (12,10,10,8) @9

Leg extension
95 (12,12,12)

SS

Standing calf raise
11th pin (8,8,8)

Facepull 20x30

Limited time so I skipped some exercises

BP
4x4x150, 2x4x160, 4x165

Incline Press EMOM
10x105, 100 (8,7,6,5,4)

Skullcrushers
70 (10,10,7) @10

Flys
100 (8,8,8) @8

Rope pull down
60 (6,6,6,6)

Overhead rope extensions
40 (10,10,10)

Facepulls
20x30

a bit rushed

SQ
1x300 @9
2x3x260 @8

low calorie day, but I'll probably repeat the weight next time for the single and see if I can get @8

OHP
Fx145
2x3x130 @8.5

Pull-ups 10

dips 3x5

Facepulls 20x30

Row machine
150 (12,10,10,8,6)

Pull-ups 7min amrap
Bwx30

Cable rows drop set 12x120

EZbar curls
90 (9,9,9)

Seated strict curls
45 (8,8,8)

Facepulls 20x30

Cable last raise 12x10

Hammer curls
80 (10,10)

lat raise
40 (21,21,21)

picked a bad time to fall off the wagon, hitting squat PRs and all. time to get back in shape

moved and no longer have a nearby gym. What I do have on my block is a pool, tennis, outdoor/indoor basketball, and at home have a bike trainer and power blocks. Other than missing out on squats I don't think its worth the commute and price of getting a gym membership with so much good stuff nearby, so my focus will be shifting away from lifting for the time being.

Haven't come up with much of a program, but will probably aim for ~weekly:

2x basketball
3x swimming
2x tennis
3x biking

3-5 hardsets per muscle per week power blocks. Will focus more on hypertrophy and general aesthetics.

Also going to focus on dropping weight, which I've struggled with over the past year. Work requires a ton of alertness and energy, and I haven't found a comfortable deficit where I can stay energized. Currently 179, would like to get down to 160 by the end of the year.

Swam 700m

Bullet session

Bike 7 minutes 121bpm 64cal

Ohp 16x60
Overhead tricep extensions 20x10

90 minutes bball

Push-up 2x18
Tricep kickbacks 2x12x20

Outdoor bike 50min 240cal

I’ll need to find a good route, too many lights. Maybe just up marina across the bridge to Sausalito and ferry back

Bball 90 minutes

Win almost every game crazy gassed for these lifts

Ohp 14x60
Overhead tricep extensions 2x12x10

Swam 750m

Pull-ups 4
Chins 4

Curls 3x40 (20,14,12)

Tennis

Losing squats is the worst thing to me about this program. It improves QoL so much. I googled some calisthenics lower body routine

Side jump squats x20
Sumo walk x20
Curtsy squat x20
Box jump x12
Toe taps x20
Assisted pistol squat x20
Back and forth lunges x10
Calf raises 10x40

2x

20 minutes bike trainer

Push-up 2x20
Tricep kickbacks 2x15x20

Bball shooting 30 layups, 20 FT, 10 3s 31:50

Ohp 2x16x60
Overhead tricep extensions 2x14x10
Curls 3x40(20,15,15)