July 29 – 152.1 lbs

100 pushups
30 chinups

Scheduled workout got pushed in favour of a six hour stint in the emergency room tending to our four year olds freshly broken arm. He missed a step in front of our house and took a tumble. Initially I thought he was okay as he got a hand out in front of him saving himself from a face-plant. All it took was a single look at his arm to realize it was broken though. No broken skin but the arm was bent into a pretty grotesque shape.

2454 cal/251 carb/75 fat/201 protein/46 fibre


July 30

AM:
30 chinups
10 pushups

PM:
12 mins mobility work and stretching

Bench – 10x45lbs, 5x65, 5x85, 2x5x107.5, 10x107.5
Curls – 14x60lbs, 14x60
Rows - 10x45lbs, 5x75, 2x5x97.5, 10x97.5
Squats – 10xbw, 10x45lbs, 5x65, 5x95, 5x125, 2x5x140, 9x140

Was super tired today and took about an hour just getting ready to workout. Mostly went fine once I finally started. Squat form was breaking down pretty bad so I just stopped short. Should probably just hold the weight for a bit and work on form.

2807 cal/249 carb/92 fat/249 protein/42 fibre

Your warmup sets are gonna be pretty expensive once the weight gets heavier. The 5x85 bench, 5x75 row, and 5x125 squat could all be dropped to just a couple of reps to leave you with more gas for the top sets.

I assume I can/should add more reps with the lower weights then if I feel I need more warmup to combat the olds?

Yeah I think that's good thinking. If your joints need additional warming up, more sets with the bar should take care of that.

Cool, thanks.

July 31 – 152.0 lbs

Finally getting around to tackling the rest of the staining in the back yard so spent a few hours puttering around running up and down ladders again.

15 mins mobility work and stretching

100 pushups
30 chinups
20min swim

2418 cal/240 carb/73 fat/211 protein/45 fibre

August 1 – 151.3 lbs

12 mins mobility work and stretching

OHP – 2x5x60lbs, 10x60
Chinups – 8x, 6x +12.5lbs
Dips - 8x, 8x +12.5lbs
Squats – 10xbw, 2x10x45lbs, 5x65, 5x95, 3x5x125, 10x125

Had planned on repeating 140lbs on squats but right leg has been quite sore so I dropped back to 125lbs. Had a few good reps on the last set mixed in with a few crappy ones.

Later:
100 pushups
30 chinups

2498 cal/217 carb/91 fat/215 protein/61 fibre

August 2 – 150.9 lbs

No exercise. Logged a few more hours of staining fences. On track to be done just before Christmas.

2444 cal/241 carb/67 fat/230 protein/65 fibre

August 3 – 150.7 lbs

12 mins mobility work and stretching

Bench – 10x45lbs, 2x5x65, 3x85, 2x5x110, 10x110
Curls – 14x62.5lbs, 14x62.5
Rows - 10x45lbs, 5x75, 2x5x100, 10x100
Deadlift – 2x5x75lbs, 2x5x95, 5x115, 6x135

Cut it a bit short as I was late for picking up kids from a day camp and due to being a pussy.

Later:
110 pushups
40 chinups

2701 cal/249 carb/96 fat/216 protein/55 fibre

August 4 – 150.1 lbs

15 mins mobility work and stretching

110 pushups
40 chinups
20min swim

Spent another 8 hours staining in the back yard in pretty wicked heat. Making progress.

2607 cal/294 carb/71 fat/205 protein/55 fibre

August 5 – 150.9 lbs

15 mins mobility work and stretching

OHP – 2x5x62.5lbs, 10x62.5
Chinups – 7x, 7x +15lbs
Dips - 8x, 8x +15lbs
Squats – 10xbw, 2x10x45lbs, 2x5x65, 5x95, 5x125, 2x5x130, 10x130

110 pushups
40 chinups

2742 cal/282 carb/92 fat/209 protein/53 fibre

August 6 – 151.6 lbs

110 pushups
40 chinups
15min swim

2476 cal/281 carb/63 fat/206 protein/46 fibre

August 7 – 153.2 lbs

12 mins mobility work and stretching

Bench – 10x45lbs, 2x5x65, 5x85, 2x5x112.5, 10x112.5
Curls – 14x65lbs, 14x65
Rows – 10x45lbs, 5x75, 2x5x102.5, 10x102.5
Squats – 10xbw, 2x10x45lbs, 2x5x65, 5x95, 5x125, 2x5x132.5, 10x132.5

Was a bit distracted during this workout as my four year old was sitting in the emergency room again for the second time in just over a week while I held down the fort with my six year old. This time he managed to stab himself in the ear (intentional self inflicted wound as far as we can tell) with a wire frame piece from a kite. There was about an inch of ear wax on the end of wire and a decent amount of bleeding from the ear. I think I prefer the broken arm injury. Results are inconclusive for now as the ER Doc was not able to see the wound clearly due to the buildup of blood. A specialist is to have a peek later this week conveniently timed for the first check up on the broken arm. The kid is efficient at least.

Added 2.5lbs to squats instead of holding at the same weight while I work on form. Adductors still hurt quite a bit and I am still not sure if this is due to form or just weak adductors. I should probably try to figure out how to post a vid to get some form help.

2495 cal/284 carb/63 fat/211 protein/55 fibre

August 8 – 151.1 lbs

12 mins mobility work and stretching

OHP – 2x5x65lbs, 9x65
Chinups – 7x, 6x +17.5lbs
Dips - 8x, 8x +17.5lbs
DL – 2x5x65lbs, 2x5x95, 5x115, 8x135

40 chinups
110 pushups

Had planned to do workouts on Tuesday and Thursday this week but found out that we are heading out of town Thursday pretty much right after work so slipped in another on Monday and will hit Wednesday as well. Going to be away for a long weekend so looks like I'll have some extra rest days coming up.

2676 cal/241 carb/93 fat/231 protein/44 fibre

August 9 – 152.6 lbs

110 pushups
40 chinups

2483 cal/261 carb/78 fat/199 protein/52 fibre

August 10 – 152.3 lbs

8 mins mobility work and stretching

Bench – 10x45lbs, 2x5x65, 5x85, 2x5x115, 10x115
Squats – 10xbw, 2x10x45lbs, 2x5x65, 5x95, 5x125, 2x5x135, 10x135

40 chinups

I spent too much time stationary on the couch leading up to doing a work out and almost scrapped it completely as it was getting late and I had not yet eaten. Decided to at least do the core lifts and maybe find a way to squeeze in curls and rows before heading out of town today. WIM meter is low.

2229 cal/204 carb/68 fat/213 protein/45 fibre

August 11 – 151.9 lbs

3 mins mobility work and stretching

Curls – 12x67.5lbs, 12x67.5
Pendlay Rows – 10x45lbs, 5x75, 2x5x105, 9x105

40 chinups
110 pushups
10min swim

Snuck in a mini workout before heading out of town for a long weekend at a cottage. Didn't do any exercise while away but didn't do too much damage on the junk food and booze either.

2565 cal/244 carb/72 fat/231 protein/48 fibre

August 12

2586 cal/266 carb/66 fat/208 protein/54 fibre

August 13

30min walk

2621 cal/230 carb/83 fat/211 protein/46 fibre

August 14

12 mins mobility work and stretching

OHP – 2x5x67.5lbs, 9x67.5
Chinups – 7x, 6x +20lbs
Dips - 7x, 8x +20lbs
Squats – 10xbw, 2x10x45lbs, 2x5x65, 5x95, 5x125, 2x5x137.5, 10x137.5

45 chinups
110 pushups

2368 cal/238 carb/66 fat/219 protein/55 fibre

August 15 – 152.3 lbs

Lots of walking playing in a Pro-Am golf tourney. Lots of guesswork on macros.

45 chinups
110 pushups

2765 cal/268 carb/95 fat/212 protein/62 fibre

August 16 – 152.3 lbs

Flake out fail.

40 pushups

2490 cal/231 carb/97 fat/180 protein/37 fibre

August 17 – 152.4 lbs

12 mins mobility work and stretching

Bench – 10x45lbs, 2x5x65, 3x85, 2x5x117.5, 6x117.5
Curls – 14x70lbs, 12x70
Rows - 10x45lbs, 5x75, 2x5x107.5, 9x107.5
Deadlift – 2x5x75lbs, 2x5x95, 5x115, 8x140

Not quite sure what happened on the last set of benches but the bar ended up on the pins with me all loose. Just racked it after that.

45 chinups
110 pushups

2673 cal/259 carb/84 fat/242 protein/52 fibre

August 18 – 152.5 lbs

110 pushups
45 chinups

2480 cal/210 carb/102 fat/204 protein/61 fibre

August 19 – 152.4 lbs

15 mins mobility work and stretching

OHP – 5x45lbs, 2x5x70, 8x70
Chinups – 6x, 6x +22.5lbs
Dips - 8x, 8x +22.5lbs
Squats – 10xbw, 2x10x45lbs, 2x5x65, 5x95, 5x125, 2x5x140, 10x140

2673 cal/254 carb/78 fat/224 protein/34 fibre

August 20 – 152.3 lbs

110 pushups
45 chinups
20min swim

2618 cal/256 carb/91 fat/189 protein/42 fibre

August 21 – 151.9 lbs

8 mins mobility work and stretching

Bench – 10x45lbs, 2x5x65, 3x85, 2x105, 2x5x120, 8x120
Curls – 5x45lbs, 11x70lbs, 10x70
Rows – 10x45lbs, 5x75, 2x5x110, 9x110
Squats – 10xbw, 2x10x45lbs, 2x5x65, 5x95, 4x125, 2x5x145, 10x145

110 pushups
45 chinups

Just realized that the recommended reps for rows under GSLP are two sets of 6 to 8 reps so I'll make that change next time. Lots of english on the last curls at this point so i expect those will reset very soon. Bench lift off is getting tough.

2492 cal/234 carb/79 fat/215 protein/41 fibre

I haven't taken any pics in a while and haven't posted any in even longer. These are all post-workout Aug 21. Not much in the way of changes. Making belly gains.

Front:


Side:


Closer Front:


Closer Front with mini flex:


Bonus pic of broken kid with cast art before the fibreglass reinforcements:

IMO, as curls are an assistance exercise, probably you should just do them at a weight that you can get 8-12 reps without a lot of english. Increment them more slowly (i.e. whenever you get >12 reps on a set). You're just trying to stack up some quality volume there, no need to go for daily or even weekly progress on curls.

Same for other non-compounds.

The english really crept in just over the last couple workouts and I really noticed it on the last rep of each set most recently. I basically did 1 less rep than noted on each set. I will definitely scale back the weight a bit and target reps similar to what you noted. In the GSLP book he mentions two sets of 10-12 reps in places for curls but also refers to 10-15 reps in other places.

Weighted chins will be the next to require adjustment to stay in the rep range I think.

Rows were in danger as well as the last rep was starting to get a bit hurky but switching to two sets of 6 to 8 will give them a new lease on life I think.


August 22 – 153.3 lbs

Nadda. Bagged. Took a complete rest day.

2443 cal/240 carb/73 fat/220 protein/61 fibre

Moar pics with a very loose connection to H&F. Backyard project pretty much done other than a few little pesky minor items.

Sod was definitely a very welcome relief once it finally went in after over a year of dirt and mud.



The Grill:


Pool area:


The gazebo was one of the last pieces of the puzzle and it made a pretty dramatic difference. It was one of the only projects that went off without a hitch. It was prefabricated and when they showed up they got it assembled and were out of here in under six hours. I am basically allergic to the sun so this is pretty essential for my enjoyment of the backyard:


Shade is just a byproduct, the main purpose is really to have a chinup station:

damn, sick pics

Thanks khan, it turned out pretty good.

I thought Conor took 2 but I had to rewatch to get there. All I could remember immediately afterwards was the Diaz flurry at the end of the round but CM owned him up until the last 90 seconds and had knocked Diaz down twice in the first minute of the round. Wicked fight either way. Was surprised that Diaz let him off the hook in round 4, thought it was going to end soon after the end of third the way it was going at that point. Pretty excellent card all around.

August 23 – 153.7 lbs

Not sure if it is the reduced cardio recently or what but I am finally starting to see the scale creep slowly upwards. Average weight is up just over 4 pounds in the last 8 weeks. Been considering adding a couple hundred extra cals per day to push it up faster but trying to stay patient as my most obvious growth is in my gut as it is.

120 pushups
50 chinups
30min walk

2612 cal/274 carb/89 fat/199 protein/58 fibre

Nice pad!
Awesome grill is awesome

Thanks!!


August 24 – 153.2 lbs

15 mins mobility work and stretching

OHP – 5x45lbs, 2x5x72.5, 8x72.5
Chinups – 6x, 6x +25lbs
Dips - 8x, 8x +25lbs
DL – 2x5x75lbs, 2x5x95, 4x125, 8x145

120 pushups
50 chinups

3052 cal/305 carb/93 fat/220 protein/55 fibre