3/25

Goblet squats: 3x10 @ 40 pound DB
DB RDLs: 1x10 @ 20 pound DBs, 2x10 @ 25 pound DBs
Hip thrusts: 3x20 @ 30 pound DB
Seated leg extension machine: 3x12 @ 35 pounds
Seated leg curl machine: 3x12 @ 45 pounds
Hip abduction machine: 3x6 @ 75 pounds
Hanging knee raises: 1x20

Yeah, happier than when I started the thread, but I also think my physique peaked around July/August of last year when my weight was right around 150. I've regressed some since then mostly due to less consistent weight training and a bit sloppier diet.

The 4x/week Upper/Lower split worked really well for me but I got away from it when I stopped going to the gym during the middle of the work day (I work from home so it's easier for me to do and the gym is close). Had some changes at work last Summer with a new boss and felt like I couldn't get away during the afternoon as much. I'd like to get back to those midweek afternoon workouts now though so long as I can manage my time better. Don't have the heart to go super early in the morning or at night when it's busier and harder for me to get to bed at a more reasonable time.

3/26

Chest press machine: 3x10 @ 97.5 pounds
Lat pulldowns: 1x10 @ 90 pounds, 2x10 @ 82.5 pounds
Standing DB overhead press: 1x8 @ 20 pound DBs, 2x10 @ 25 pound DBs
Curls: 2x10 @ 25 pound DBs, 1x6 @ 20 pound DBs (guy at the gym stopped me after my 2nd set and insisted I use an arm blaster for the last set. did that and definitely made it more difficult)
TRX rows: 3x10
Overhead tricep extensions: 2x20, 1x17 @ 30 pound DB

yes, I also like early afternoon training sessions. Although I'm moving away from them because I find I'm brain dead for a few hours afterwards if I've done an intense cardio session.

3/27 morning

3.24 mile run. 29:48 total / 9:12 average pace. Hamstrings were still sore from Saturday's lower body workout but still managed a better time than recent runs. Heat was brutal by the second half of the run though.


I also feel pretty tired once I'm done with the afternoon sessions, so it takes me a while to reset and focus on work again. I've considered just doing 2x Upper/Lower on weekends, but I've noticed a pretty big difference compared to a 4x/week workout where I hit muscle groups twice a week instead of once. I just started a new 4x Upper/Lower program this weekend (albeit with a few modifications since I'm in an out of town gym), which gives me more motivation to get in the weekday sessions. Shouts to Loco for the new program - I got it from ur boy Nippard.

3/29

Barbell RDLs: 3x10 @ 65 pounds
Reverse lunges: 3x8 @ 12 pound DBs
Single leg extensions: 3x10 @ 35 pounds
Single leg curls: 3x10 @ 35 pounds
Hip abductions: 3x10 @ 40 pounds

The hip abduction machine might be my new favorite workout. Think that will help with getting my lower back stronger which needs the work after years of bad seated posture.

Tired and jet-lagged after getting back home but happy to get a workout in.

3/30

Assisted dips: 3x10 @ 45 pounds assisted weight
Underhand grip lat pulldowns: 3x8 @ 95 pounds
Seated row machine: 3x8 @ 90 pounds
DB front raises: 3x15 @ 10 pound DBs
Hammer curls: 3x8 @ 15 pound DBs

Felt pretty good today. Started this workout shortly before 10AM which is earlier than usual for me. Don't normally like lifting while fasted and I skip breakfast which I did again today, but I had a massive dinner last night that tided me over for the workout along with standard morning caffeine.

157.4 pounds.

March recap

Weight training sessions: 5
Running: 6 runs / 21.6 miles
Average steps per day: 13.2k
Starting weight: 158 pounds
Ending weight: 157.4 pounds

4/1 Lower body workout #1

Barbell back squats: 3x6 @ 105 pounds
Barbell RDLs: 3x10 @ 65 pounds
DB hip thrusts: 3x20 @ 30 pound DB
Seated leg extension machine: 3x12 @ 45 pounds
Seated leg curl machine: 3x12 @ 45 pounds
Hip abduction machine: 3x6 @ 90 pounds
Hanging knee raises: 2x20

156.2 pounds

Upper body workout #1

DB overhead press: 3x10 @ 30 pound DBs
Incline press machine: 3x10 @ 85 pounds
Lat pulldowns: 3x10 @ 105 pounds
Row machine: 2x12, 1x9 @ 105 pounds
Cable flyes: 3x12 @ 30 pounds per side
Single arm rope tricep extensions: 1x12 @ 20 pounds per side, 2x12 @ 25 pounds per side
DB curls: 1x5 @ 15 pound DBs, 1x5 @ 25 pound DBs, 2x10 @ 20 pound DBs

4 miles / 39:58 total / 9:59 average

Getting dental surgery later today and my gut said to just stick with cardio instead of weights. Also have some pain and swelling in my pointer finger when I grip or put pressure on one particular area. No clue what caused it but might get it checked out soon.

Upper body workout #1

Barbell RDLs: 3x10 @ 75 pounds
Barbell back squats: 3x6 @ 115 pounds
DB hip thrusts: 3x20 @ 35 pounds
Reverse crunches w/ 4-second hold: 3x4
Leg extensions: 3x12 @ 45 pounds
Leg curls: 3x12 @ 45 pounds
Hip abductions: 60 pounds

Upper body workout #1

DB incline bench press: 3x8 @ 30 pound DBs
DB overhead should press: 1x10, 1x8, 1x6 @ 35 pound DBs
Lat pull downs: 3x10 @ 120 pounds
Mid rows: 1x9 @ 105 pounds, 2x12 @ 95 pounds
Flat bench DB flyes: 3x12 @ 8 pound DBs
DB overhead tricep extensions: 1x20, 1x15 @ 30 pound DB
DB curls: 2x10 @ 20 pound DBs

Last two exercises are supposed to be 3 sets but was pressed for time and cut the workout a little short.

Lower body workout #2

Hip thrusts: 3x20 @ 35 pound DB
Planks: 3x/25 seconds
Reverse lunges: 3x10 @ 12 pound DBs
Single leg extensions: 3x15 @ 40 pounds
Single leg curls: 3x15 @ 35 pounds
Hip abductions: 3x15 @ 60 pounds
Standing calf raises: 3x12

Upper body workout #2

DB incline press: 3x10 @ 30 pound DBs
Underhand grip lat pull down: 1x8 @ 95 pounds, 2x8 @ 105 pounds
Mid rows: 1x8, 2x12 @ 90 pounds
Dips: 3x10 @ 50 pounds assisted weight
Lateral raises: 3x15 @ 8 pound DBs
Face pulls: 1x15 @ 50 pounds, 2x15 @ 55 pounds
Hammer curls: 3x8 @ 20 pound DBs

Lower body #1

Barbell squats: 3x6 @ 120 pounds
RDLs: 3x10 @ 55 pounds
Hip thrusts: 3x20 @ 40 pound DB
Reverse crunches: 3x4 with 4-second holds
Leg extensions: 3x12 @ 50 pounds
Leg curls: 3x12 @ 47.5 pounds
Hip abductions: 4x6 @ 60/70/80/90 pounds

Upper body #1

Lat pulldowns: 1x10 @ 105 pounds, 2x12 @ 110 pounds
Mid rows: 3x12 @ 95 pounds
DB incline bench: 3x12 @ 30 pound DBs
DB curls: 3x10 @ 20 pound DBs
DB overhead press: 3x10 @ 30 pound DBs
Flat bench DB flyes: 3x12 @ 10 pound DBs
Overhead tricep extensions: 1x20, 1x17 @ 30 pound DB

Lower body #2

DLs: 3x8 @ 65 pounds
Walking lunges: 3x10 per side @ 12 pound DBs
Singe leg curls: 3x15 @ 40 pounds
Single leg extensions: 3x15 @ 45 pounds
Standing calf raises: 3x12
Hip abductions: 3x15 @ 70 pounds
Hanging knee raises: 3x12

Upper body #2

Incline DB press: 3x12 @ 30 pound DBs
Underhand grip lat pulldowns: 3x8 @ 110 pounds
Mid rows: 3x8 @ 95 pounds
Lateral raises: 3x10 @ 10 pound DBs
Face pulls: 3x15 @ 60 pounds
Assisted dips: 3x10 @ 50 pounds assisted weight
Hammer curls: 3x10 @ 20 pound DBs

Now doubled the number of weight sessions this month compared to March. Most weekdays I'm now getting to the gym between 10am-11am. I never eat breakfast so I'm doing these workouts fasted. Probably not ideal for performance, but this schedule is getting me to the gym more frequently so it's a worthy tradeoff.

Played pick-up basketball for about two hours. Body is rekt but it was a fun run.

Upper body #1

Lat pulldowns: 3x10 @ 120 pounds
Mid rows: 3x12 @ 95 pounds
Overhead press: 3x10 @ 30 pound DBs
Curls: 1x8, 2x6 @ 25 pound DBs
Single arm tricep extensions: 4x12 @ 20 pounds
Incline press: 3x12 @ 30 pound DBs
Flat bench flyes: 3x12 @ 12 pound DBs

Supposed to be a lower body day but I'm still pretty sore from basketball Monday, so I switched it up.

Lower body #1

Barbell back squats: 3x6 @ 125 pounds
Hip thrusts: 3x25 @ 40 pound DB
Reverse crunches: 3x4 w/ 4-second hold
Leg extensions: 3x12 @ 52.5 pounds
Leg curls: 3x12 @ 50 pounds
Hip abductions: 3x6 @ 80 pounds

Upper body #2

Incline press: 3x8 @ 35 pound DBs
Underhand grip lat pull-down: 3x8 @ 120 pounds
Assisted dips: 3x10 @ 45 pounds assisted weight
Lateral raises: 3x15 @ 10 pound DBs
Hammer curls: 3x10 @ 20 pound DBs

Got to the gym late and didn't get in mid rows or face pulls.

4 mile run. 38:16 total / 9:33 average

April recap

Weight training sessions: 13
Runs: Two times / 8 miles total / 9:46 average mile
Basketball: One time / two hours
Average steps per day: 13.6k
April 1st weight: 156.2 pounds
May 1st weight: 158.2 pounds

5/1

Basketball for about 1.5 hours

5/5

Upper body #1

Overhead press: 3x10 @ 30 pound DBs
Incline press: 3x8 @ 35 pound DBs
Rope attachment single arm tricep rope extensions: 3x12 @ 20 pounds per side
Flat bench flyes: 3x12 @ 15 pound DBs
Curls: 3x10 @ 20 pound DBs
Lat pulldowns: 3x10 @ 120 pounds
Mid rows: 3x12 @ 90 pounds

Left hamstring has been in some pain following last Sunday's run and bball the next day, but it's improved a lot since then.