2/15

Barbell back squats: 3x6 @ 115 pounds
Barbell bench press: 2x6, 1x5 @ 105 pounds
Barbell romanian deadlifts: 1x10, 2x10 @ 50 pounds
Barbell curls: 1x12, 2x12 @ 50 pounds
Hanging knee raises: 3x12

No runs this past weekend. Came down with a cold earlier but I've recovered.

2/18

DB overhead press: 3x8 @ 35 pound DBs
DB walking lunges: 3x8 per side @ 10 pound DBs
KB swings: 1x15 @ 25 pound KB, 2x15 @ 35 pound KB
DB overhead tricep extensions: 3x20 @ 30 pound DB
Lateral raises: 3x12 @ 15 pound DBs
Row machine: 2x12, 1x10 @ 95 pounds

Crowded today so switched up a few exercises from the normal regimen.

2/20

Ran 4 miles. 38:38 total time / 9:39 average mile. First run in 15 days and didn't sleep great the night before so not my best run time. Picked up the pace towards the end to try to at least get it under 38 minutes but I got gassed pretty quickly.

2/21

Barbell bench press: 3x6 @ 105 pounds
Barbell curls: 3x12 @ 55 pounds
Rows: 3x12 @ 95 pounds
DB overhead tricep extensions: 2x20, 1x15 @ 35 pound DB

Planning to do lower body tomorrow. Skipped that today because I'm still pretty sore from yesterday's run.

Weigh-in Wednesday: 160.4 pounds

2/22

Barbell back squats: 3x6 @ 120 pounds
Barbell romanian deadlifts: 1x10 @ 55 pounds, 2x10 @ 60 pounds
Leg curl machine: 3x8 @ 45 pounds

Probably too cautious with how light I'm doing the deadlifts. Deadlifting half of what I'm squatting is a big disparity.

2/24

Chin-ups: 1x10, 1x6
DB overhead press: 3x6 @ 40 pound DBs
Reverse lunges: 3x8 per side @ 20 pound DBs
DB lateral raises: 1x10, 1x9, 1x6 @ 20 pound DBs

Circuit:
-KB swings: 1x15 @ 25 pound KB, 2x15 @ 35 pound KB
-V up to leg grabs: 3x12
-KB goblet squats: 1x10 @ 25 pound KB, 2x10 @ 35 pound KB

Lat pull down machine: 1x12 @ 90 pounds, 2x12 @ 95 pounds

2/25

4 mile run. Nike running app crashed so not sure what my time was. Manually logged 38:35 in my phone as a guesstimate. Rained the entire time and drainage in my neighborhood sux so trying to dodge a bunch of puddles made for not the best conditions but happy to have at least gotten another run in.

If you keep adding 5-10 lbs per week, you will be setting world records soon enough

2/26

4 mile run. 39:16 total / 9:48 average mile


True, slow and steady wins the race.

2/27

Barbell bench press: 2x6, 1x5 @ 110 pounds
Barbell curls: 3x12 @ 55 pounds

Circuit:
Seated row machine: 3x9 @ 105 pounds
DB overhead tricep extensions: 2x20, 1x15 @ 35 pound DB

2/28

Barbell back squats: 3x6 @ 120 pounds
Barbell Romanian deadlifts: 3x10 @ 65 pounds
Seated leg curl machine: 3x8 @ 50 pounds
Hanging knee raises: 2x20

Wednesday weigh-in: 158 pounds

3/4

4 mile run. 39:28 total / 9:52 average mile

Hurt my lower back on the bench press last week - first few days afterwards it didn't feel too bad but it's gotten worse. Currently wearing a heating pad and probably gonna hit up the chiropractor within the next few days. This is the third time in the last year and a half or so I've hurt my lower back lifting. Need to be less of a donk and lift lighter. Plan will be to maintain weight or go lighter on most exercises while progressively increasing weight on lower back-focused exercises to get that area stronger, namely deadlifts and hip thrusts.

Higher rep range and avoiding arching back and using leg drive should prevent lower back issues. It is a booby exercise, not a back exercise.

I've got a pretty bad progressive case of the olds with secondary poor judgement and just use machines for most exercises. This takes away most of the worries about my form, which makes it harder to injure myself. This might be a good idea for you.

Weigh-in Wednesday: 158 pounds

Lower back has improved a lot since the weekend. Heat treatment is clutch, though yesterday I pulled something in my neck/upper left shoulder blade area and it's still sore - not as concerned with this as I was with the back though. Haven't ran or lifted since Saturday but I have averaged 16k steps walking per day since then. So I've got that going for me. Which is nice.

Yeah, will swap barbell bench press with a chest press machine and/or DB front raises for a more idiot-proof exercise. Same with barbell curls. Haven't had any serious injuries with that one, but I feel like I've had some close calls so will use DBs instead. Likely a combination of form issues and general lower back soreness that's accumulated over the years that has given me problems.

Thursday weigh-in: 157.2 pounds

3/18

4 mile run. 42:10 total / 10:32 average mile.

3/19

4 mile run. 43:36 total / 10:54 average

A lot of 5s logged:

3/21

DB front raises: 3x12 @ 12 pound DBs
Single arm DB rows: 3x8 @ 30 pound DBs
DB Curls: 3x8 @ 20 pound DBs
Overhead tricep extensions: 3x20 @ 25 pound DB

Currently out of town visiting my folks. They have a pretty nice gym in their community - not a lot of barbells to be found but DBs and machines are in good shape.

3/21 evening:

3.2 mile run. 30:51 total / 9:38 average

Looking back on my stats, nice volume back in 2021:

3/22



3.2 mile run. 30:44 total / 9:36 average



Weight lifting took a back seat the past couple of weeks due to back pain but more so from spending a lot of time getting through a work project including on weekends. Feels worth it now after getting this annual recognition award today that will boost my stonk holdings quite a bit. Now just need number go up.

Weigh-in Thursday: 156.4 pounds

obvs you're similar weight to when you started the thread. are you happier with your overall appearance now?