Friday April 5 – 137ish lbs

5:00 rower

OHP – 3x8x45lbs
NG Chins – 3x8xbw

CG Bench – 10x45lbs, 3x8x75
KB Rows – 6x53lbs, 3x8x44lbs

DB Incline Bench – 2x12x20lbs
Seated DB OHP – 2x8x20lbs
DB Hammer Curls – 2x15x20lbs
Facepulls – 2x15x35lbs

1911 cal/121 carb/79 fat/208 protein/47 fibre

Saturday April 6 – 136.4 lbs

Walk – 44:19, 2.27 miles, +20lbs

2344 cal/232 carb/93 fat/208 protein/35 fibre

Sunday April 7 – 137.5 lbs

5:00 rower

RDL – 8x45lbs, 8x95
DL – 8x95lbs, 3x8x125
Hanging Knee Raises – 3x13

Front Squat to box – 8x45lbs, 3x8x65

Bulgarian Split Squats– 3x12xbw
Calf Raises – 10x65lbs, 10x95, 3x20x125

Glute Bridge – 3x10x44lbs
Planks – 3x30secs

1971 cal/171 carb/79 fat/173 protein/43 fibre

Apr 1 – Apr 7 Daily Averages: 137.3 lbs/14.4% bf/1815 cal/137 carb/69 fat/183 protein/7:28 sleep

Monday April 8 – 137 lbs

Walk – 44:20, 2.33 miles, +20lbs

1745 cal/157 carb/70 fat/149 protein/35 fibre

Tuesday April 9 – 137.7 lbs

5:00 rower

Bench – 10x45lbs, 3x10x75
Pullups – 3x6

OHP – 3x9x45lbs
KB Rows –3x9x44lbs

DB Incline Flys – 3x12x15lbs
DB Curls – 3x15x20lbs
Facepulls – 3x15x35lbs
French Press – 3x10x20lbs

1710 cal/140 carb/60 fat/178 protein/39 fibre

Wednesday April 10 – 137.3 lbs

Walk – 49:38, 2.48 miles, +20lbs

1879 cal/144 carb/82 fat/162 protein/40 fibre

Marching on snow and ice again as this winter just won't quit. Almost went down a few times but did enough skanky legged arm windmills to avert total disaster.

Thursday April 11 – 137.2 lbs

5:00 rower

Box Squat – 10xbw, 10x45lbs, 10x95, 3x8x125
Ab rollouts – 3x10

RDL – 8x45lbs, 8x95, 3x8x105lbs

Step Ups – 3x20
Calf Raises – 10x75lbs, 10x115, 3x20x145

Glute Bridge – 3x10x44lbs
Planks – 3x40secs

2269 cal/158 carb/108 fat/193 protein/39 fibre

Friday April 12 – 137.5 lbs

Walk – 47:19, 2.45 miles, +20lbs

1791 cal/141 carb/74 fat/146 protein/40 fibre

Saturday April 13 – 138 lbs

5:00 rower

OHP – 3x10x45lbs
NG Chins – 2x9xbw, 8xbw

CG Bench – 10x45lbs, 3x9x75
KB Rows – 3x10x44lbs

DB Incline Bench – 3x15x20lbs
Seated DB OHP – 3x8x20lbs
DB Hammer Curls – 3x10x25lbs
Facepulls – 3x15x35lbs

2095 cal/178 carb/66 fat/210 protein/34 fibre

Sunday April 14 – 138.4 lbs

Walk – 1:16:10, 4.05 miles, +20lbs

1785 cal/141 carb/63 fat/177 protein/31 fibre

Apr 8 – Apr 14 Daily Averages: 137.6 lbs/14.5% bf/1896 cal/151 carb/75 fat/174 protein/7:13 sleep

Had a bit of extra time available in the morning so took advantage with a longer walk than usual. Have been going full speed at work all year so far it seems and the bits of exercise and being disciplined about getting to bed at a good time seem to be helping to keep me somewhat sane. My time summaries are arguably BS but I have blasted 1,100 hours into the office already so far this year. The only saving grace is that I have finally found a way to get some of that work done from home so I do remember what my kids and wife look like.

Eh that's seems really unbalanced but I am Aussie so maybe it's more the norm where you are. Is this workload going to continue indefinitely or is there some respite in the distance? Take care either way, seems like a huge workload to me.

Damn, dude. Is it going to let up anytime soon?

It should even out a bit over the year as things typically slow down over the summer. It is always busy for me early in the year but this has been a bit more extreme than usual. I will have a little reprieve in May with a short getaway to Vegas and Utah with my wife. That is coming up soon enough to give me a light at the end of the tunnel to look forward to.

Monday April 15 – 137 lbs

5:00 rower

RDL – 8x45lbs, 8x95
DL – 5x95lbs, 5x125, 3x8x145
Hanging Knee Raises – 3x15

Front Squat – 8x45lbs, 8x65, 3x8x75
Bulgarian Split Squats– 3x13xbw

Calf Raises – 10x75lbs, 10x125, 3x20x155
Glute Bridge – 3x15x44lbs
Planks – 3x40secs

2142 cal/181 carb/79 fat/190 protein/30 fibre

Tuesday April 16 – 137.7 lbs

Walk – 50:27, 2.7 miles, +20lbs

1945 cal/127 carb/92 fat/169 protein/27 fibre

Lower back is still giving me problems. Most effective fix I have found in the last couple years was a 3 month break from working out. That seems a bit extreme though. Trying to use lighter than baby weights and really focus on form and still having issues. I should probably learn to stretch some day.

McGill big three and low RPE deadlift variants for relatively high volume, IMO.

Thanks Renton. As soon as I posted I thought about McGill, minus the actual name because all I could remember was that it was some Canadian back expert whose name is also a University. Then promptly forgot all about it. I used to do a lot of that stuff but ended up dropping it for the sake of time. It should be super easy to squeeze in somewhere though. I committed to doing Jefferson curls at some point not too long ago as well but that lasted two or three days.

Wednesday April 17 – 138.6 lbs

5:00 rower

Bench – 10x45lbs, 5x65, 3x9x85
Pullups – 3x6xbw

OHP – 3x10x45lbs
KB Rows –3x8x53lbs

DB Incline Flies – 2x8x20lbs
DB Curls – 3x12x25lbs

Facepulls – 3x15x35lbs
French Press – 2x12x20lbs

2031 cal/142 carb/91 fat/188 protein/34 fibre

Thursday April 18 – 138.4 lbs

Walk – 42:36, 2.37 miles, +20lbs
McGill back stuff

2532 cal/206 carb/133 fat/154 protein/36 fibre

A few degrees above zero and lots of rain made this walk reasonably miserable. I think I prefer -30C in the dead of winter but I could be wrong about that. Did a bit of McGill core stuff afterwards much to the dismay of my back. Had a little run in with a cheesecake and a bag of chips. Very tasty, no regrets.

Friday April 19 – 138.6 lbs

McGill back stuff

5:00 rower

Box Squat – 10xbw, 10x45lbs, 10x95, 4x7x125
Ab wheel rollouts – 4x10

RDL – 8x45lbs, 8x95, 4x8x115lbs
DB Step Ups – 3x15x15lbs

Calf Raises – 10x95lbs, 10x115, 3x20x155
Glute Bridge – 3x15x44lbs
Planks – 3x40secs

1822 cal/170 carb/45 fat/198 protein/39 fibre

Saturday April 20 – 139.1 lbs

Walk – 44:12, 2.38 miles, +20lbs

McGill back stuff

1521 cal/70 carb/66 fat/170 protein/21 fibre

Sunday April 21 – 137.6 lbs

McGill back stuff

5:00 rower

OHP – 8x45lbs, 3x8x50
NG Chins – 3x9xbw

CG Bench – 10x45lbs, 3x10x75
KB Rows – 3x9x53lbs

DB Incline Bench – 3x12x25lbs
Seated DB OHP – 3x8x20lbs
DB Hammer Curls – 3x12x25lbs
Facepulls – 3x15x35lbs

2493 cal/198 carb/97 fat/224 protein/30 fibre

Slog. Had a hard time getting up. Had a hard time getting at it. Everything was just tough and took longer than it should have. I eventually pansied my way through everything with fresh lower back pain to chew on.

Apr 15 – Apr 21 Daily Averages: 138.1 lbs/14.8% bf/2069 cal/156 carb/86 fat/185 protein /7:18 sleep

Monday April 22 – 139.4 lbs

Walk – 44:58, 2.78 miles, +20lbs
McGill back stuff

1500 cal/110 carb/48 fat/183 protein/41 fibre

Tuesday April 23 – 138.7 lbs

McGill back stuff
5:00 rower

RDL – 8x45lbs, 8x95
DL – 5x95lbs, 5x125, 4x8x145
Hanging Knee Raises – 3x15

Front Squat – 8x45lbs, 8x65, 3x8x80
Bulgarian Split Squats– 3x14xbw

Calf Raises – 10x75lbs, 10x125, 3x20x155
Glute Bridge – 3x15x44lbs
Planks – 3x45secs

1651 cal/100 carb/65 fat/190 protein/34 fibre

I suck at a lot of this stuff but I especially suck at bulgarian split squats.

Wednesday April 24 – 138.5 lbs

Walk – 53:30, 2.78 miles, +20lbs
McGill back stuff

1605 cal/124 carb/56 fat/166 protein/17 fibre

Another cold rainy morning walk. We are down to the very last remnants of snow in the neighborhood finally. We have had snow cover since mid-November this year and even after almost a week straight of rain still have the last patches still hanging in there this late into April. #lolcanada

Thursday April 25 – 138.5 lbs

McGill back stuff
5:00 rower

Bench – 10x45lbs, 5x65, 3x10x85
Pullups – 3x7xbw

OHP – 8x45, 3x8x50lbs
KB Rows –3x11x53lbs

DB Incline Flies – 3x11x20lbs
DB Curls – 3x12x25lbs

Facepulls – 3x15x35lbs
French Press – 2x15x20lbs

1844 cal/151 carb/73 fat/168 protein/35 fibre

Friday April 26 – 138.5 lbs

Walk – 50:07, 2.63 miles, +20lbs
McGill back stuff

1360 cal/88 carb/42 fat/168 protein/27 fibre