oh ****. I forgot about dive bombing. I did it today again.

I remember I used to do that while squatting and I fixed it going HB somehow. Ok, next bench session I'm gonna be conscious about it. Also, I need to read my log before every session otherwise I may as well only post nudes.

Evening Workout Squat / Pull up
Friday, 3 February 2017 at 18:52

Squat
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 3
Set 4: 60 kg × 5
Set 5: 62,5 kg × 5
Set 6: 62,5 kg × 5
Set 7: 60 kg × 2

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

https://strong.app.link/FcaEgwEjtA

Friday workout are always hard but that one was even tougher since I went out last night and drank alcohol + questionnable sleep quality/quantity. I still found the energy to hit the gym.

My squat form was pretty good. It does not get any better than this video. At higher weights, I good morning it a little more.

Looks like you have some back movement going on in the hole. Maybe consider cutting some depth to where that doesn't happen. No need to go all the way down imo.

You might benefit from widening your stance even more so that your natural bottom depth becomes higher. That way you wouldn't have to artificially cut the ROM and you could use some elasticity.

Afternoon Workout Push
Monday, 6 February 2017 at 16:58

Bench Press
Set 1: 20 kg × 15
Set 2: 40 kg × 5
Set 3: 70 kg × 5
Set 4: 70 kg × 4
Set 5: 77,5 kg × 1 PR
Set 6: 60 kg × 9

Tricep Extension (Dumbbell)
Set 1: 22 kg × 15
Set 2: 22 kg × 16
Set 3: 22 kg × 16

Pull Up
Set 1: 2 reps
Set 2: 6 reps

Lateral Raise
Set 1: 4 kg × 15
Set 2: 4 kg × 15
Set 3: 6 kg × 10

Plus some light DB shoulder press trying to tweak stuff so it does not hurt as bad.

https://strong.app.link/iVuKqrX6xA

Good. I had the bar bounce on my chest for the PR. I'm guessing it makes thing a lot easier.

You're gonna hurt yourself IMO. And these max out singles aren't accomplishing anything for you when just doing your sets of 5 will result in you repping 77.5 within a few months. Poor risk/benefit.

+1

I haven't seen bench since your last video I commented on, which you were not locking out reps. The muscles used locking out are being missed thus weaker than other. Sure 1rm goes up woopty fkn doo but Fr Fr you gonna smash your teeth out buffing to load the bar because lockout muscles are too weak.

Afternoon Workout Pull
Tuesday, 7 February 2017 at 17:00

Romanian Deadlift
Set 1: 20 kg × 10
Set 2: 40 kg × 10
Set 3: 50 kg × 5
Set 4: 50 kg × 5
Set 5: 60 kg × 5
Set 6: 60 kg × 5
Set 7: 60 kg × 5
Set 8: 60 kg × 5

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 2 reps

Bent Over Row (Dumbbell)
Set 1: 20 kg × 10
Set 2: 22 kg × 10
Set 3: 20 kg × 10

Shrug
Set 1: 70 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 15

https://strong.app.link/5NycxsNOzA

I did not feel like DLing today. I tried RDL. I have some upper back rounding I need to fix. Hamstrings are sore.

I will stop trying to PR my 1rm so often. Yeah it's probably not useful but it's a good feeling to know that you have the muscles to push x kg, maybe it's mental but it makes thing less intimidating when 5 repping lower weight.

Afternoon Workout Leg
Wednesday, 8 February 2017 at 15:14

Squat
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 65 kg × 5
Set 4: 65 kg × 5
Set 5: 65 kg × 5
Set 6: 67,5 kg × 4 PR

Lunge (Barbell)
Set 1: 30 kg × 10
Set 2: 35 kg × 10
Set 3: 35 kg × 10

https://strong.app.link/bUuJSqkpBA

I also did an exercise with a low puley and a thing at the ankle when you stand and pull your leg back to work the booty and the hamstrings. 4/10, would not do again.

Great session. Squat keeps on improving. I realize that my lower body was weak as **** before, I thought I had decent strenght before lifting but it is just that I mistook not having fat down there for having muscles.

I bought these bad boys so I can improve more slowly on my lifts (especially shoulder press and BP). 8x0.5lb each.

Morning Workout P P L
Sunday, 12 February 2017 at 10:51

Bench Press
Set 1: 20 kg × 10
Set 2: 40 kg × 6
Set 3: 60 kg × 2
Set 4: 70 kg × 3
Set 5: 65 kg × 5
Set 6: 65 kg × 5
Set 7: 70 kg × 4

Squat
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 40 kg × 2
Set 4: 60 kg × 1
Set 5: 65 kg × 5
Set 6: 65 kg × 5
Set 7: 67,5 kg × 1

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 4 reps

https://strong.app.link/ZfaBV1iHHA

Sunday morning workouts are the best from a mental sanity standpoint. They make you feel so good about yourself.

Form was great on the last 2 BP sets. I had my leg locked tight and a very nice arch.

Squat was meh.

Evening Workout Pull
Monday, 13 February 2017 at 19:48

Deadlift
Set 1: 60 kg × 5
Set 2: 60 kg × 5
Set 3: 80 kg × 5
Set 4: 100 kg × 5
Set 5: 110 kg × 3

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 2 reps

Bent Over Row (Dumbbell)
Set 1: 22 kg × 10
Set 2: 22 kg × 8
Set 3: 22 kg × 8

https://strong.app.link/hM6j3T7VJA

Short workout after a long day. Nothing to note.

bump. cmon bro

No one likes a jellydck

ahah. I meant to update the log today.

So, I went back to the gym last week after taking 1.5 week off for the holidays. Last week was mostly just to get back into it. I did PR the squat at 70kg with a belt on.

Two things I'll change:

- Eat 2k calories. There is no way I can continue on 1.7k and not go insane. I'm glad I lasted that long tbh and I learned a few things on the way. The extra 300 calories will allow me to eat whatever meat I want for exemple and not just chicken breast / 5% fat ground beef.

I'm not sure I'll lose weight but if I can gain muscles it's fine with me.

- Take wednesday off. The break in the middle of the week seems to help a lot. So now I'll do monday tuesday thursday friday saturday.

Today's log:

Afternoon Workout Push
Monday, 6 March 2017 at 16:27

Bench Press
Set 1: 20 kg × 10
Set 2: 40 kg × 5
Set 3: 60 kg × 2
Set 4: 70 kg × 4
Set 5: 70 kg × 4
Set 6: 70 kg × 4
Set 7: 72,5 kg × 3

Shoulder Press
Set 1: 20 kg × 10
Set 2: 22,5 kg × 5
Set 3: 25 kg × 3
Set 4: 27,5 kg × 2
Set 5: 30 kg × 5
Set 6: 30 kg × 5
Set 7: 32,5 kg × 5

Knee Raise
Set 1: 8 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 5 reps

Tricep Extension (Dumbbell)
Set 1: 22 kg × 15
Set 2: 22 kg × 8
Set 3: 20 kg × 12

Tri Pulldown
Set 1: 5 kg × 10
Set 2: 5 kg × 10

https://strong.app.link/Sz4HMnDTiB

No shoulder pain on the BP at all. My form has improved a lot. I setup a lot more carefully and the arch is better. It even allows me to go with a wider grip so I can bench heavier. I'll try to take a video on friday.

Slight annoyance on the shoulder press but still a huge improvement from a month ago. For exemple, last week, my shoulder started to hurt when at 30kg on the press, today was fine.

Afternoon Workout
Tuesday, 7 March 2017 at 16:04

Deadlift
Set 1: 60 kg × 5
Set 2: 80 kg × 3
Set 3: 100 kg × 2
Set 4: 120 kg × 4

Pull Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps

Lateral Raise
Set 1: 4 kg × 10
Set 2: 4 kg × 10
Set 3: 4 kg × 15

+ some knee raises
+ curls

https://strong.app.link/2vfxNSUbkB

Good to be back at my max weight on the DL.

Weight was an all time low of 81kg this morning. Nice surprise given that I been eating a lot lately.

Afternoon Workout Legs
Thursday, 9 March 2017 at 16:20

Squat
Set 1: 0 kg × 5
Set 2: 20 kg × 10
Set 3: 40 kg × 5
Set 4: 60 kg × 2
Set 5: 67,5 kg × 5
Set 6: 65 kg × 3
Set 7: 60 kg × 5

https://strong.app.link/5JcERldHnB

+ knee raise
+ leg press
+ lunges
+ an exercise to work the glutes

Squat was meh. Maybe it was the belt but I could not go as deep as without one.

Very intense session, I was close to passing out a few times. Tomorrow push.

nice job on the fat loss, dude. 81 should be pretty lean for a 6' guy

Yeah. I would be a swimsuit model at 81.

I wished! Ill post a pic tmrw but my guess is above 20% bf. It feels good having clothes that fit and not worry about my position when I sit as to not look too fat. Fatties will see my point.

Yeah I'm jk. I was probably still like loco 18% when I was around 85-86kg, so at 81kg I would still probably be like 15%, so hardly swimsuit model.

Afternoon Workout Push
Friday, 10 March 2017 at 15:54

Bench Press
Set 1: 20 kg × 10
Set 2: 40 kg × 5
Set 3: 60 kg × 2
Set 4: 70 kg × 5
Set 5: 70 kg × 5
Set 6: 70 kg × 5
Set 7: 72,5 kg × 3 (failed 4th)

Shoulder Press
Set 1: 8 kg × 10
Set 2: 16 kg × 5
Set 3: 20 kg × 4
Set 4: 25 kg × 2
Set 5: 27,5 kg × 1
Set 6: 30 kg × 5
Set 7: 32,5 kg × 5
Set 8: 35 kg × 5
Set 9: 36,3 kg × 5 PR

https://strong.app.link/dS9Je0cdpB

+ knee raise
+ various tri exercises

Great session.

BP:
Weirdly enough, the first set seemed a lot harder than the following 2 at 70kg. Gained 1 rep at 70kg compared to last time. I failed the fourth rep on 72.5kg but it was because of my form. I had it in me.

Press:
Shoulder press went well too. Finally after 4 month of half injury.

Afternoon Workout Pull + squat
Saturday, 11 March 2017 at 14:39

Squat
Set 1: 20 kg × 10
Set 2: 30 kg × 6
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 50 kg × 5
Set 6: 50 kg × 5
Set 7: 50 kg × 5
Set 8: 55 kg × 3

Bent Over Row (Dumbbell)
Set 1: 22 kg × 10
Set 2: 24 kg × 10
Set 3: 24 kg × 10

Pull Up
Set 1: 4 reps

Shrug
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 50 kg × 15

Back Extension
Set 1: BW (+10 kg) × 20
Set 2: BW (+10 kg) × 15
Set 3: BW (+10 kg) × 20

+ mucho curling

https://strong.app.link/aL9ClK4MqB

Nothing to note.

What's the deal with the squat? If you going low weight why not x10?

Afternoon Workout Push
Monday, 13 March 2017 at 17:17

Bench Press
Set 1: 20 kg × 10
Set 2: 40 kg × 5
Set 3: 60 kg × 2
Set 4: 70 kg × 5
Set 5: 72,5 kg × 4 Rep PR
Set 6: 72,5 kg × 4
Set 7: 80 kg × 1 PR

Shoulder Press
Set 1: 8 kg × 15
Set 2: 16 kg × 7
Set 3: 20 kg × 5
Set 4: 25 kg × 3
Set 5: 30 kg × 2
Set 6: 37,5 kg × 5 PR
Set 7: 37,5 kg × 3
Set 8: 35 kg × 6

Tricep Extension (Dumbbell)
Set 1: 22 kg × 15
Set 2: 22 kg × 15
Set 3: 22 kg × 15

Knee Raise
Set 1: 8 reps
Set 2: 7 reps

https://strong.app.link/916IsT6guB

Good workout. PR'ed the bench at 80kg. The goal is still to reach 100kg by the end of the year. I'd say I'm a dog to hit the goal but not by much.

I was going very deep and pausing at the bottom. Still trying to get the hang of the belt. That and doms in the hamstrings from thursday.

Afternoon Workout Pull
Tuesday, 14 March 2017 at 15:03

Deadlift
Set 1: 60 kg × 5
Set 2: 80 kg × 3
Set 3: 100 kg × 1
Set 4: 120 kg × 5
Set 5: 125 kg × 1 PR

Pull Up
Set 1: 5 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 3 reps

T Bar Row
Set 1: 40 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 12
Set 4: 65 kg × 10

Hammer Curl
Set 1: 12 kg × 12
Set 2: 10 kg × 10
Set 3: 8 kg × 8
Set 4: 6 kg × 8
Set 5: 4 kg × 15

Preacher Curl
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15

Shrug
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15

Back Extension
Set 1: BW (+10 kg) × 20
Set 2: BW (+10 kg) × 20
Set 3: BW (+10 kg) × 20

https://strong.app.link/e5ttE7WPvB

Good workout, good volume. Day off tomorrow.