Don't be such a shut-in. 24hr gym here is a pretty sweet deal so I can go even if I wake up at 9pm or w/e

Tue 3/4
Couch stretches, rolled quads and hamstrings, shoulder stuff.

Warmup row- 500m 1:45
Squat- 45x5x2 135x4 185x3 225x3x10 (1:30 rest)
Rdl- 115x10x3
Cable pull throughs- 75x10x3
Slgb- 15x3 each leg

OMG, never heard an active person say something so lazy.

Lol, playing poker sometimes dictates odd schedules imo

Thu 3/7
Couch stretches, shoulder stuff, foam rolled traps.

Bench 45x5x2 135x4 155x3 165x2 170x4x2 170x3 (4, 5, 5:15)
6 rounds 90s rest-
Ohp 95 x5 x5 x5 x5 x4 x4
Chin-ups x5 x5 x5 x5 x5 x4
4 rounds 60s rest-
Db skull crushers 15sx12x4
Db curls 25sx12x4

What an awful lift. Very low on energy today, probably bc I only slept for like 5.5hrs. Also had Indian food for the first time in a while before lifting...definitely never doing that again. My stomach just trolled me the whole time, I wasn't sure if I needed to puke or if it was heading the other way, ugh. Also, grip was failing a bunch on chin-ups, maybe I'll use chalk for them next week? (slippery/square top of the squat rack where I do the CU, otherwise 5x6 would be easy)

No idea how people don't use gloves while lifting. I get blisters like crazy if I don't. Kinda like playing golf with out a glove.

I don't use one in golf either

Wat? How do you not have blisters like crazy.

Meh, I have 3 small ones on each hand right under my pinky, ring and middle fingers

Sat 3/8
Couch stretches, roll traps, quads and hamstrings.

Deadlift- 155x5 225x2 275x2 315x1 325x4 (5:00)
Squat- 45x5 135x5 190x5x8 (90s rest)
KB swings- 45x20x3
SLGB- 15x3 each leg
Planks- rkc x23 x23 x22 R x40 x35 x35 L x40 x35 x35

Mon 3/10
Rolled traps, did shoulder stuff.

Warmup row- 500m 1:42
Ohp- 45x5x2 75x4 95x3 105x2 115x5x3 (4:15, 5, 6:15)
6 rounds 90s rest-
Bench- 135x5x6
Cable rows- 140x5x6
4 rounds 60s rest-
Ez skull crushers- 50x12x4
Ez curls- 60x12x4
Hiit- bike 12:00 total :45(130-145rpm)/ 1:30(90-100rpm) level 7 4.32mi
Planks- rkc x24 x23 x22 L x45 x37 x35 R x45 x37 x35

When the hell did 115 for ohp become so hard? I guess eating at a deficit and fixing my form really set me back, meh. Everything else felt good

One question- what type of handle is best for cable rows iyos?

A.


B.


C.


or D. something else?

I've been using "A" for standing cable rows. But my gym doesn't even have "C", which seems pretty damn similar.

For lighter, lat activation or posture correction stuff probably B as it allows for greater ROM and more scapular depression/retraction.

For **** it I'm gonna get huge by banging out max weight for endless sets of 8-10, C or A. I have a slight personal preference towards C.

Tue 3/11
Couch stretches, rolled quads and back.

Warmup row- 500m 1:40
Squats- 45x5x2 135x3 185x2 225x3x10 (90s rest)
Rdl- 115x10x3
Cable pull throughs- 80x10x3
Slgb- 15x3

Thu 3/13
Couch stretches, rolled back, arm/shoulder stuff.

Bench- 45x5x2 135x4 155x3 165x2 170x4x3 (4:00, 5:15, 6:00)
6 rounds x5 90s rest-
Ohp- 95x5x5 95x4
Chin-ups- 5x6
4 rounds x12 60s rest-
DB sc 20sx12 x9 x8 x8
DB c 30sx12 25s x12 x11 x12
Bike- 10mi 27:40
Planks- rkc x25 x23 x23 L x45 x40 x35 R x45 x40 x35

Ate at a buffet before lifting, probably helped with bench. If I had a spotter I think I would have gotten 170x5x3. For some reason, something in my right arm was just off, it just felt a lot weaker than normal. My left arm probably could have gotten both skull crushers and curls 12x4 but the right arm just died on me.

Sat 3/15
Couch stretches, rolled quads and hamstrings.

Warmup row- 500m 1:42
Deadlift- 155x5 225x2 275x2 315x1 325x5 (5:15)
Squat- 45x5 135x5 195x5x8 (90s rest)
KB swings- 45x20x3
SLGB- 15x3 each leg

DL felt better than the last couple weeks, squats felt pretty good too. KB swings ****ing suck.

Might be taking the next week off because I have a bunch of friends coming into town before and for march madness opening weekend, so I'll probably get back to it next monday. Possibly getting in a lift or two early in the week if I have time.

Sun 3/16
Arm/shoulder stuff.

Warmup row- 500m 1:40
Ohp- 45x5x2 75x4 95x3 110x2 120x4 120x3x2 (5, 5:15, 6:15)
6 rounds 90s rest-
Bench 140x5x6
Cable rows 145x5x6
4 rounds 60s rest-
Ez skull crushers 50x12x4
Ez curls 60x12x4
Hiit- bike 12:00 :45(130-150rpm)/ 1:30(90-100rpm) level 7 4.32mi

Decided to do my Monday today since I'm probably heading in Zion national park tomorrow and there's a decent chance I won't have time to lift until next Monday.

Tue 3/25
Couch stretch, rolled quads and hamstrings.

Warmup row- 500m 1:40
Squats- 45x5 135x5 185x3 225x3x10 (90s rest)
Rdl- 115x10x3
Cable pull throughs- 85x10x3
SLGB- 15x3

Week off was nice, drank way too much, watched a ton of bball and had a blast. Finished drinking early sunday morning, slept a few hrs and then just had a relaxed day for the last few hours my friends were in town. My brain was Legit moving at half it's normal speed, monday didn't feel great either so I decided to push off the gym til today. 185 was a slight struggle so I was concerned about 225x3x10, but I got into a groove and it wasn't too bad.

Thu 3/27
Rolled traps

Bench- 45x5x2 135x4 155x3 165x2 170x4 170x3 170x2 (5, 5:15, 5:30) 135 x9 x6 x5 x6 x6 (60s rest)
4 rounds x12 60s rest-
DB skull crushers- 20s x12 x9 x8 x6
DB curls- 25sx12x4
6 rounds x5 90s rest-
Ohp- 95x5x1 75x5x2
Chin-ups 5x2 1x1

Was pretty tired at the gym today, still recovering from this past weekend possibly. Finished bench workset then realized the squat rack that I use for ohp/chin-ups was being used, so decided to do some extra sets at 135. Dude in squat rack did a million sets so just went out of order. For whatever reason, my right arm is still dying when doing the db stuff, pretty sure my left could have gone 12x4. Ohp was rough so dropped down weight, chin-ups felt fine until I found out why my hand got cut last time, it was just digging into the edge on the top of the squat rack. Not sure if it's because of the chalk, but I'm just gonna go use a normal bar from now on I guess. Meh

Sat 3/29
Couch stretches, rolled quads and hamstrings

Warmup row- 500m 1:43
Deadlift- 155x5 225x2 275x2 315x1 330x3 (5:15)
Squat- 45x10 135x5 200x5x8 (90s rest)
Kb swings- 3x1
Slgb- 15x2

Deadlifts were ok. Squats were a little bit of a struggle but ok. Started kb swings and tweaked something in my right shoulder/collarbone, decided not to push it. Hasn't hurt since I left the gym so I'm hopeful it won't be anything serious. Only two sets of Slgb bc some rando sat down next to me to start stretching and just out of the blue starts talking to me about random ****, I reply a few times and don't really try to keep the convo going but he's persistent so I was ready to go before he tried to make me his bff.

Sun 3/30
Rolled traps, arm and shoulder stuff

Warmup row- 500m 1:42
Ohp- 45x5 75x4 95x3 110x2 120x4 120x3x2 (4:30, 5, 5:30) 95x5 95x3x2 (90s)
6 rounds x5 90s rest-
Bench 145x5x5 145x3
Cable rows- 145x5x6
4 rounds x12 60s rest-
Ez skull crushers 50x12x2 10x1 7x1
Ez curls 60x12x3 10x1
Hiit- bike 12:00 :45(120-145rpm)/ 1:30(90-100rpm) level 7 4.32mi
Planks- rkc 23x3 L x45 x40 x35 R x45 x40 x35

Picked up protein on the way to the gym at this discount place that always gives free samples, so I grabbed some assault pre workout. Took it on the way to the gym and it basically felt like a toned down version of adderall. Idk how much it helped with strength, but I was definitely very focused and had good energy. I've also always wondered how adderall would work at the gym but never tried it, I would assume it'd be very similar to assault. Might start taking a pre workout regularly and see how it turns out since I don't drink coffee or use any other kind of stimulants and I seem to be lacking energy at the gym (probably at least partially due to having a puppy and not getting nearly as much sleep as I used to).

Ohp felt good, though it may have just been the assault, but just couldn't quite get an extra rep on all 3 worksets. I started doing a few extra sets at lower weight after failing a workset just to get some more reps in, thoughts?

Tue 4/1
Couch stretches, rolled quads and hamstrings

Warmup row- 1:42
Squat- 45x5x2 135x3 185x3 225x3x10 (90s rest)
Rdl- 115x10x2 115x8
Cable pull throughs- 85x10x3
Slgb- 15x3

Squats felt decent. Felt it in my lower back on rdls and pull throughs, doing it wrong I assume. Will focus more on form next time.

Oh yea, so I'm taking a road trip back east with gf and puppy for almost a month. Not really sure how much lifting I'm gonna get in during that time but I'll do my best.

Bring your shoes, we'll hang and bang at Tufts at least once.

I'll definitely bring shoes, can't wait to get back to beantown

Thu 4/3
Couch stretches, rolled traps, arm and shoulder stuff

Warmup row- 500m 1:45
Bench- 45x5x2 135x4 155x3 165x2 170x4 170x3x2 (4:30 5 5:30) 135 x9 x6 x4 (90s rest)
6 rounds x5 90s rest-
Ohp 90x5x3 x4 x3 x4
Chin-ups 5x4 x4 x3
4 rounds x12 60s rest-
Db skull crushers 20s x11 x9 x9 x9 10sx12x2
Db curls 30s x12 x10 x7 x7 20sx12x2
Hii- bike 12:00 :45(125-145rpm)/ 1:30(95-105rpm) level 7 4.32mi
Planks- rkc x25 x23 x22 R x45 x40 x35 L x45x40 x35

Bench felt decent. Died a little on the ohp/chins, possibly because I switched to the smaller bar that most ppl use for curls/etc so I was adjusting my hand position every set since I had never used it for ohp before. Idk if my triceps are incredibly weak, something wrong with my form or what, but I keep dying on skull crushers, guess I'll just keep the weight low and continue to grind them out.