Mar 15

First day back in the gym. Had a strange workout. A friend of mine who also recently had a baby was working out with me after not working out for a month. After a few sets of squats he got lightheaded and dizzy and couldn’t stand up so I grabbed him and held him up while I sent people to get help. Medical people were there quick and he ended up being fine. He didn’t eat anything that morning which never helps. So I had like an hour between squat sets which was weird. Things went surprisingly well considering the lack of sleep

Squats:
315x5
365x5x3

RDL:
225x8x3

Leg press:
6p x10x3

Back ext:
80x10x3

Leg ext
Leg curl

Just saw the wilks post. Impressive progress.

beesch,

Congrats on working out with Yugo!

Congrats on baby!

Thanks loco. Starting a cut now cause I’m overfat

Only thing he was missing was a $200 gym bag

Thanks man, its been awesome


Legs are gonna have some serious DOMS tomorrow

Mar 16:chest/shoulders

Band pull-apart/facepulls

Bench:
225x6
250x6x2
225x6

Incline DB:
80x8x3

Cable fly:
4x10

HS Shoulder press:
1p x10
1.5p x10
2px8, 1.5, 1 drop set

DB lateral raises:
30x10
25x10
20x10

A baby and big #'s/progress in the gym. Life is good, my friend.

Indeed. Thanks

Mar 18: back

Felt pretty nauseous all workout. I drank coffee in the afternoon not expecting to workout at that time but then my wife put the baby to sleep and gave me the ok to workout. I took my normal preworkout on top of the coffee so prob just too much cafeine. Did the last set of DL beltless and then seemed to help me feel less nauseous. Pulling conventional for the time being

Conventional DL:
365x8x3

DB row:
90x10
100x10x2

Cable row:
160x10
180x10x2

Neutral grip pull down:
140x10
160x10x2

Straight arm pull down:
3x12

Mar 19:
20 min cardio

Trying to be active every day and keep cals under 3k. Plan is to lift 4 days a week:
Squat +leg accessories
Bench + chest/shoulder accessories
DL + back accessories
CGBP + arms

Mar 20: arms

CGBP:
225x6
245x6x2
Drop set: 195x10, 175, 155, 135 triceps on fire for a good 5 min

DB hammer curl:
35x10
40x10
45x10
50x10
45, 35, 25, 20 drop set

Cable pressdowns:
130x12
145x12
160x12
160, 130, 100 drop set

Preacher curl machine:
110x10
125x10
125x9
125, 110, 95 drop set

Skull crushers:
75x10x3

Incline db curl:
25x10x3

BB suitcase holds:
135x30 sec
135x25
135x20

mar 22: legs

squat:
405x1 @6.5/7
425x1 @8.5
315x5
345x5
375x5

RDL:
225x8
275x8
295x8

hack squat: (never do these but gave them a try since leg press was taken)
2p x 10
3p x 10
3.5p x10x2

leg ext:
205x12
225x10
225, 190, 150 drop set

banded GHR (purple band):
x15
x12
x10

Mar 23: chest/shoulder

Band pull-aparts

Paused bench:
275x1 @7ish
225x5
245x5
255x5

Incline DB:
70x8
100x8
90x8
80x8
60x15

Pec fly:
145x10x3

HS shoulder press:
1.5p x8
2p x8x2

Lateral raises
Facepulls

Dadding RPE update?

First couple nights were rough. She wouldn’t sleep unless we were holding her so we didn’t sleep much. But things got better pretty quickly and she sleeps in the bassinet fine now if she’s swaddled. It also helps that neither if us are working right now and I’m taking a semester off from school. So we don’t have much else to do but take care of her. It’s exhausting but we are both incredibly happy and excited to watch her grow

Mar 25: back
Had a cold the past couple days so DL felt heavier than usual but still got thru it fine

Conventional DL:
405x5x3

Landmine row:
3p x8
4p x8
4.5p x8
Drop set: 4p, 3p, 2p

Wide grip pull ups:
3x8

Chest supported DB row:
60x10x3

Pull down:
160x10x3

Straight arm pull down:
3x12

GHR suspended KB row:
35x12x3

Awesome that you have some time to spend, and that sleep is going reasonably well. Enjoy it; it goes by quicker than you'd think.

Mar 26:
25 min cardio

Mar 27: arms
BW: 220 (down 3 lbs)

Floor press:
185x8
225x8x3

DB hammer curl:
35x10
40x10
45x10
50x10

Rope press down:
85x12
100x12
115x10
Drop set

Preacher curl:
120x10
130x10
130x10
Drop set

DB overhead tri ext:
100x8
90x10x2

DB spider curl:
25x10x3

Cable curl and cable press down burnout

BB suitcase hold:
135x30x3

Supersetted everything

Mar 28:
60 min walk
15 min core stuff (various planks, crunches, leg raises, bird dog, etc.)

Mar 29: legs

HBBS:
275x6
315x6
335x6
345x6

First time doing high bar in a while

RDL:
225x8
275x8
315x8

Leg press:
4p x10
6px10
8p x8
6px10, 4p x10, 2p x20 drop set

Hip thrusters:
185x10
205x10
225x10

Split squat:
60x8x3

Band assisted Nordic leg curl (purple):
3x10

Great workout. Got in a lot of exercises I don’t typically do or haven’t done in a while

Mar 30: chest/shoulders

Band pullaparts/facepulls

Bench:
225x3
250x3
275x3
285x3

Spoto press:
185x6
205x6
225x6

Incline DB:
90x10
90x8
75x10

Pec fly:
150x10x2

HS shoulder press:
1.5p x8
2p x8
Drop set: 2, 1.5, 1p

Lateral raises

April1: back

Conventional DL:
405x3
430x3
455x3
465x3

Pretty sure I’ll pull 500+ next week conventional for the first time

Landmine row:
2p x8
3p x8
4p x8
4.5p x8
Drop set: 4, 3, 2

Weighted back ext from the floor:
135x10x3

These are a great pc exercise and give me a crazy lower back pump

Cable row:
180x10
200x10
Drop set: 200, 160, 120

Pull down:
145x10x2 neutral grip
130x10x2 wide grip

Straight arm pull down:
3x12

No workouts last two days. Got sick yesterday afternoon and was up all night vomiting with a fever and body aches. Haven’t eaten anything except a couple crackers in the last 24 hours. Luckily my wife and baby are doing fine so far. I think it was something I ate

Feel better man.

Thanks. It was a rough 5 days but I think I’m finally better. The past few days I was mostly eating easy-to-digest carbs like bread, bananas, crackers and couldn’t stomach and type of meat or protein. But that changed last night and I feel good today so I decided to workout. I weighed 214 so I lost 6 pounds while sick. I’ll prob eat at maintenance or a small surplus til I get my strength back up to where I was and then start cutting again.

April 7: arms

CGBP: x6 @9 drop
205x6
225x6
235x6
225x6

Not bad all things considered. I was expecting a disaster. Not gonna log everything else but basically did:

Pressdowns
Tri TRX ext
Hammer curl
Preacher curl
Db incline curl