Lack of sleep is also bad for your post workout recovery, so even if you do slog through a workout tired you won’t get the same benefit. On the flip side, I usually sleep better after working out so still better to get in bad sessions than no sessions like you said.

Starting a new strength program next week that's three full body workouts per week instead of the four upper/lower splits I've mostly been doing. Past couple weeks I could only get to the gym 3x max per week so tried to combine upper + lower exercises from my program in each session and it felt like throwing together a hodge podge of stuff, so will be good to start with something new.

Won't have gym access this weekend so gonna do modified workouts today and tomorrow with dumbbells. I'll also be out of town next weekend so will likely only get two workouts in with the new program.

7/12 - hotel gym with no barbells. forgot to log but from what I recall:

Chin-ups: 3x10
Incline DB press: 3x12 @ 30 pounds
DB chest supported row: 3x12 @ 30 pounds
DB single arm row: 3x10 @ 35 pounds

7/15

Barbell back squats: 3x6 @ 115 pounds
Split squats: 3x10 @ 12 pound DBs
Seated row machine: 2x12 @ 105 pounds, 1x8 @ 105 pounds
Rope attachment tricep push down: 3x12 @ 90 pounds

7/17

Barbell bench press: 2x4, 1x3, 1x2 @ 120 pounds
Barbell hip thrusts: 3x20 @ 20 pounds of added weight
DB single arm curls: 4x6 @ 25 pounds
DB overhead press: 1x6, 1x5, 1x3 @ 40 pounds, 1x6 @ 35 pounds

7/20

Barbell back squats: 3x6 @ 120 pounds
Split squats: 3x10 @ 15 pound DBs
Barbell hip thrusts: 3x20 @ 25 pounds of added weight

7/21

Barbell bench press: 2x4, 1x3, 1x2 @ 120 pounds
DB single arm rows: 3x8 @ 40 pounds
DB single arm curls: 3x8 @ 25 pounds
Seated row machine: 1x12 @ 105 pounds, 2x10 @ 105 pounds
DB overhead tricep extension: 1x20, 2x15 @ 30 pounds

Way behind on logging but I've gotten about 8 workouts in since my last update. Honestly had lost some motivation to keep pushing with weight training and hadn't gone as hard with recent workouts. Then last night I randomly ran into some girl that dumped me earlier this year and that's given me extra juice, including starting a new strength program today that I had been putting off.

Also playing in a weekly basketball league and playing pick-up once a week so getting more cardio.

Diet and weight has yo-yo'd in the past couple months - I go in cycles of cooking a lot and barely eating out to the opposite, but lately my diet's been better.

New workout from today 8/19:

Barbell back squats: 3x6 @ 135 pounds
Barbell bench press: 3x8 @ 100 pounds
Lat pull-down: 3x10 @ 105 pounds
Romanian deadflift: 3x10 @ barbell only (might end up subbing this for something else. I tend to fku up my neck with deadlifts)
Assisted dips: 3x8 @ 55 pounds assisted weight
Standing calf raises: 3x10
DB supinated curls: 3x10 @ 20 pound DBs

8/22

Barbell Romanian deadlifts: 3x10
Barbell overhead press: 3x8 @ 60 pounds
DB chest supported rows: 3x12 @ 35 pound DBs
Leg extensions: 3x12 @ 45 pounds
DB incline flyes: 3x12 @ 12 pound DBs
Rope attachment crunches: 3x12 @ 50 pounds
Skull crushers: 3x12 @ 10 pounds added weight (not sure how much the bar weighs). In typing this up I realized I misread the program and am supposed to do DB skull crushers so will do that next time.

8/24

DB walking lunges: 3x10 @ 12 pounds
Incline DB press: 3x8 @ 35 pounds
Reverse grip lat pulldown: 3x10 @ 120 pounds
Barbell hip thrusts: 3x12 @ 75 pounds
Seated face pulls: 3x12 @ 50 pounds
DB lateral raises: 3x10 @ 15 pounds
Leg curls: 3x10 @ 45 pounds

Last Friday-Sunday I was out of town for a friend’s bachelor party and I consumed a lot of food and mind-altering substances. When I got back Monday I played basketball and towards the end of playing I caught a shoulder to the face and pretty sure I got a mild concussion out of it. Went to the doctor the next day as a precaution and he confirmed about as much.

The past few days I’ve just gotten lots of steps in. 23k Tuesday and 18k yesterday. It’s hot out but it’s the best exercise for me right now until I feel better. Rest helps a lot and I’m taking time off work because being in front of the computer for a long time is more taxing than usual.


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First lifting session today after 11 days off. Went lighter than usual given the long layoff and this was my first workout post-concussion which I feel almost fully recovered from. Averaged 18.7k steps walking in the past five days post-concussion.

9/4

Barbell back squats: 3x6 @ 105 pounds
Barbell bench press: 3x8 @ 85 pounds
Lat pull down: 3x10 @ 90 pounds
Dips: 3x8 @ 55 pounds assisted weight
Romanian deadlifts: 3x10
DB curls: 3x10 @ 20 pounds

9/6

Played a league basketball game last night and we only had 5 players so I was in for all 40 minutes. Held up better than I thought I would fatigue-wise - it helps to have the adrenaline pumping. League games have been fun but I'll be glad when the season is over in a few weeks. Games don't start until 7pm at the earliest which has disrupted my sleep schedule a bit.

9/7

Weight sessions are brutal right now because my gym has no AC and we're in the middle of a heat wave. On the bright side it's less crowded.

Romanian deadlifts: 3x10. Think I'm ready to to move past just the barbell at this point - I'm more comfortable with my form after today.
Barbell overhead press: 2x8, 1x5 @ 65 pounds
DB chest supported rows: 3x12 @ 35 pounds
Leg extensions: 3x12 @ 45 pounds
Cable flyes: 3x12 @ 20 pounds per side
Rope attachment crunches: 3x12 @ 65 pounds
DB skull crushers: 3x12 @ 12 pounds

9/9

Not my heaviest workload yesterday but happy to have gotten all my strength workouts in this week which I hadn't been as consistent with lately.

Reverse grip lat pulldown: 3x10 @ 120 pounds
Reverse lunges: 3x10 @ 12 pound DBs
Face pulls: 3x12 @ 60 pounds
DB incline bench press: 3x8 @ 30 pounds
Barbell hip thrusts: 1x12 @ 65 pounds, 2x12 @ 75 pounds
Lateral raises: 3x10 @ 12 pound DBs

Past few workouts I feel like I've mostly been treading water. My body hasn't felt quite right so I haven't gone as heavy as I likely can, but trying to not completely fall off the wagon and regress too much. My lower back has been really tight lately and I think it's mostly posture-related. Though my left hamstring was really really sore for a few weeks up until recently and when I went to the chiropractor, he told me the back and hamstring pain are likely related.

9/11

Barbell back squats: 3x6 @ 115 pounds
Barbell bench press: 1x7 @ 110 pounds, 2x8 @ 95 pounds
Lat pulldown machine: 3x10 @ 105 pounds
Romanian deadlifts: 3x10 @ 55 pounds
Assisted dips: 3x8 @ 55 pounds
Calf raises: 3x10 @ 5 pound DBs
Curls: 3x10 @ 20 pound DBs

9/12 and 9/13: played pickup bball

9/14

Romanian Deadlifts: 3x10 @ 65 pounds
Barbell overhead press: 3x8 @ 65 pounds
DB chest supported rows: 3x12 @ 35 pounds
Leg extension machine: 3x12 @ 50 pounds
DB incline flyes: 3x12 @ 12 pound DBs
Rope attachment crunches: 3x12 @ 60 pounds
DB skull crushers: 3x12 @ 15 pound DBs

9/16

Walking lunges: 3x10 per side @ 15 pound DBs
Incline Bench Press: 3x8 @ 35 pound DBs
Underhand grip lat pull down machine: 3x10 @ 135 pounds
Lateral raises: 3x10 @ 15 pound DBs
Seated Leg curl machine: 3x10 @ 50 pounds
Standing face pulls: 3x12 @ 70 pounds
Hip thrusts: 3x20 @ 40 pound DBs (normally do barbell hip thrusts but equipment was occupied for a hot minute)


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9/18

Barbell back squats: 3x6 @ 120 pounds
Barbell bench press: 3x8 @ 100 pounds
Lat pull down machine: 3x10 @ 120 pounds
Romanian deadlifts: 3x10 @ 70 pounds
Assisted dips: 3x10 @ 40 pounds assisted weight
Curls: 1x10 @ 25 pound DBs, 1x5 @ 25 pound DBs

Probably had some extra weight I could’ve added for squats and bench but opting for small increases each session after some gaps in my routine recently. Haven’t skipped any workouts in > two weeks now so getting back into a decent rhythm.


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9/19: Played pickup for almost two hours.

9/20

Barbell deadlifts: 3x5 @ 65 pounds. First time doing regular deadlifts in a very long time. Was previously swapping these sets with Romanian deadlifts to get reacclimated
Barbell overhead press: 3x8 @ 70 pounds
DB chest supported rows: 3x12 @ 35 pounds. Gonna start swapping these out for either DB single arm rows, cable rows or seated row machine
Leg extension machine: 3x12 @ 70 pounds
DB incline flyes: 3x12 @ 15 pounds
Rope attachment crunches: 3x12 @ 70 pounds
DB skull crushers: 2x12, 1x6 @ 20 pound DBs

9/22

DB walking lunges: 3x10/side @ 15 pound DBs
Incline bench press: 3x8 @ 40 pound DBs
Underhand grip lat pulldown: 3x10 @ 135 pounds
Barbell hip thrusts: 1x12 @ 65 pounds, 2x12 @ 70 pounds. Something clicked during my last set about better form and I feel good about adding weight next time now
Single arm lat pull downs: 1x12 @ 45 pounds, 2x12 @ 50 pounds
DB lateral raises: 3x10 @ 15 pound DBs
Leg curl machine: 3x10 @ 55 pounds

Fitness this week has been good. Sleep has been garbage. Hoping to get that fixed this weekend.

9/24

Ran 4 miles at a blistering 42:37 time. First run in over 3 months. 83 degrees and sunny out so it was not Loco-approved conditions.

Waffled a bit the last few months with my fitness routine and wasn't as consistent with strength training. I was prioritizing cardio more (basketball and running) but I'm getting back to my 4x weekly strength sessions that are an upper/lower split. I find it more simple than full body workouts and I tend to get done with them more quickly so planning to stick with that split.

11/29:

Barbell bench press: 3x6 @ 105 pounds
DB single arm rows: 3x8 @ 40 pounds
DB bench press: 3x10 @ 35 pounds
DB chest supported rows: 3x12 @ 20 pounds
DB single arm curls: 2x6, 1x3 @ 30 pound DBs
DB overhead tricep extensions: 2x20, 1x15 @ 30 pound DB

12/1:

Lateral lunges: 3x6 @ 10 pound DBs
Reverse lunges: 3x8 @ 10 pound DBs
Goblet squats: 3x12 @ 40 pound DB
Planks: 3x/45 seconds
Barbell hip thrusts: 3x20

12/3:

Chin-ups: 2x8, 1x4
DB overhead press: 3x6, 2x4 @ 40 pound DBs
DB bench press: 1x12, 1x10, 1x8 @ 35 pounds
Lat pulldown machine: 3x12 @ 105 pounds
DB lateral raises: 2x12, 1x7 @ 15 pounds
Rope attachment tricep pushdown: 3x12 @ 80 pounds
Barbell curls: 2x12, 1x7 @ 55 pounds

12/4:

Barbell squats: 3x6 @ 125 pounds

Circuit #1:

-DB RDLs: 3x8 @ 20 pound DBs
-Russian twists: 3x12 per side

Hanging knee raises: 3x12

Circuit #2

-KB swings: 3x15 @ 25 pound KB
-V up to leg grabs: 3x12
-KB squats: 3x10 @ 44 pound KB

12/7

Barbell bench press: 3x6 @ 110 pounds
DB single arm rows: 3x8 @ 45 pound DBs
DB single arm curls: 1x3 @ 30 pounds, 3x6 @ 25 pound DBs
DB overhead tricep extensions: 3x20 @ 30 pound DB
Seated row machine: 1x10, 1x8, 1x6 @ 105 pounds
DB front raises: 3x12 @ 15 pound DBs

12/8

Lateral lunges: 3x6 @ 12 pound DBs
Reverse lunges: 3x8 @ 12 pound DBs

Circuit
-Goblet squats: 3x12 @ 45 pound DB
-Planks: 3x/45 seconds

DB hip thrusts: 3x20 @ 30 pound DB

12/10

Assisted chin-ups: 4x5 @ 25 pounds assisted weight
Lat pull down machine: 3x12 @ 110 pounds
DB lateral raises: 3x12 @ 15 pound DBs
DB overhead press: 1x6, 2x4 @ 40 pound DBs
Barbell curls: 3x12 @ 50 pounds
DB bench press: 2x12, 1x7 @ 35 pound DBs
Rope attachment tricep pushdowns: 3x12 @ 90 pounds

12/11

Circuit
-DB RDLs: 3x12 @ 30 pound DBs
-Russian twists: 3x12 per side

Barbell back squats: 3x6 @ 130 pounds

Circuit
-KB swings: 3x15 @ 25 pound KB
-V up to leg grabs: 3x12
-KB goblet squats: 44 pound KB

Hanging knee raises: 3x12

12/13:

Barbell bench press: 3x6 @ 115 pounds
DB single arm rows: 2x8, 1x6 @ 50 pound DBs
DB front raises: 3x12 @ 20 pound DBs
DB curls: 3x8 @ 25 pound DBs
Circuit
-Seated row machine: 3x12 @ 95 pounds
-DB overhead tricep extension: 3x20 @ 30 pound DB


12/14:

Barbell deadlifts: 1x6 @ 75 pounds, 1x6 @ 80 pounds 1x6 @ 85 pounds, 1x6 @ 90 pounds
Circuit
-Goblet squats: 3x12 @ 50 pound DB
-Planks 3x/45 seconds

Hip thrusts: 3x20 @ 35 pound DB


Swapped out lateral and reverse lunges for barbell deadlifts in this routine. Started really light because it's one exercise I've hurt myself doing before, but back then (a) I was a lot fatter and (b) the equipment wasn't as good as I'm using now. Current gym has sub-45 pound plates that are still same height as the 45s so you can add them onto the barbell. Old gym didn't have that so I'd stack 45-pound plates on the ground to elevate the barbell, but I was probably f'ing up my form with the barbell not being totally stable. Glad I at least went up to 90 yesterday so I have a better sense of where to anchor myself for next week.

12/16

Assisted chin-ups: 2x6, 1x8 @ 35 pounds assisted weight
Lat pulldown machine: 3x12 @ 110 pounds
DB overhead press: 3x6, 1x5 @ 40 pound DBs
DB bench press: 1x12, 2x10 @ 35 pound DBs
DB lateral raises: 3x12 @ 15 pound DBs
Rope attachment tripcep push downs: 3x12 @ 90 pounds
Barbell curls: 3x12 @ 55 pounds. Technique broke down a bit on the final two reps so debatable whether those should count

12/17

Hanging knee raises: 3x12
Barbell back squats: 3x6 @ 135 pounds. Started off the last two sets with a rep where I only went down about half way. Didn't count that as an actual rep but it felt like a good way to ease into the set, even though I do warm up sets at lighter weight. Planning on doing that now going forward
Circuit
DB RDLs: 3x12 @ 35 pound DBs
Russian twists: 3x12

Circuit
KB swings: 3x15 @ 25 pound KB
V up to leg grabs: 3x12
KB squats: 3x10 @ 44 pound KB

I feel like I dodged a bullet with a potential back injury last Monday after tweaking a muscle doing barbell bench press. It was a bit painful the first couple days but has gotten a lot better since. Went to the chiropractor on Wednesday for treatment and have been stretching. Planning on getting back to the gym next week.

12/19

Barbell bench press: 2x6, 1x4 @ 120 pounds
DB single arm rows: 3x8 @ 50 pound DBs
DB front raises: 3x12 @ 20 pound DBs
DB single arm curls: 3x6 @ 30 pound DBs
Circuit
-Seated row machine: 3x12 @ 105 pounds
-Overhead tricep extensions: 2x20, 1x15 @ 35 pound DB

12/29

Did a 6 mile mountain hike from some nice, restorative cardiotarding.

12/30

First weight lifting session since hurting my back on 12/19. Went lighter on everything. A bit of back pain afterwards but not too bad.

Barbell bench press: 3x8 @ 95 pounds
DB single arm rows: 3x8 @ 40 pound DBs
DB front raises: 3x10 @ 12 pound DBs
DB curls: 3x8 @ 20 pound DBs
Seated row machine: 3x12 @ 80 pounds
DB overhead tricep extensions: 3x20 @ 25 pound DB

12/31

Lateral lunges: 3x6 per side
Reverse lunges: 3x8 @ 12 pound DBs
Barbell back squats: 3x6 @ 95 pounds
Barbell hip thrusts: 3x20

Gonna be out of town Monday-Saturday but will have access to a home gym with bowflex dumbbells and a few kettle bells. Will also have a Peloton which I've never used but might give that a go.

Overall my fitness is better at the end of 2022 than the beginning. Weighed 157.2 this morning which is about the same if not slightly higher than beginning of the year, but I'm definitely stronger now. Peak physique was around July when I was consistently lifting and diet was pretty good (weight was in the low 150s at that point fwiw). Lost some consistency in the latter half of the year but have gotten back into a good rhythm this past month other than the recent back injury. Plan for next year is to continue lifting 3x-4x per week. Don't have any specific weight or body fat % goals. How much I'm lifting and how I look in the mirror are what I'm using to gauge progress.

New plan is do 4 mile runs on Saturday and Sunday mornings, and two full body strength workouts during the week - ideally Tuesday and Thursday to maximize recovery. I started running again within the last month and realized again how much I enjoy it, so I'm building my strength workout schedule around the weekend runs.

Also harder right now to justify going to the gym more during the work week, but keeping it twice a week is reasonable. I go in the middle of the afternoon to beat the morning and evening gym crowd.

Whipped up two workout plans where I mostly cherry picked exercises from previous workout plans I had.

Workout #1:



Workout #2:

2/8

Barbell back squats: 3x6 @ 110 pounds
Barbell bench press: 3x6 @ 105 pounds
Barbell romanian deadlifts: 3x10
Seated row machine: 3x12 @ 90 pounds
Overhead tricep extensions: 2x20, 1x15 @ 30 pound DB
Hanging knee raises: 3x15

2/10

Barbell hip thrusts: 3x20
Barbell curls: 3x12
DB overhead should press: 3x6 @ 35 pound DBs
DB lateral raises: 3x12 @ 15 pound DBs
Goblet squats: 3x12 @ 50 pound DB
Planks: 3x/30 seconds