Thu 1/22
Usual rolling and stretches

500m row 1:48
Bench- 45x5x2 135x3 165x2 185x1 195x1 200x1 205x1 210xf 200x1x2 (2, 2, 2:45, 3, 5, 3)
6r x5 90s rest-
Ohp 110x 5 5 5 5 4 3
Chin-ups 5x6
5r x12 60s rest-
Db skull crushers 17x 12 12 9 8 8
Db curls 22.5x 12 12 12 9 9
Db flyes- 25x10x3 (60s)

Felt sick once I started stretching and had to take a detour into the bathroom for a bit while warming up for bench. Felt ok after that, 195-205 were all fine. Had a guy spot me for 210 and got a liftoff which felt awkward and possibly caused me to fail, meh.

Sat 1/24
Usual rolling and stretches

Warm-up row- 500m 1:40
DL- 155x5 225x3 275x2 305x1 325x1x5 (60s)
Squat- 45x10 135x3 185x2 200x5x8 (90s)
Kb swings- 45x20x3 (2:00)
Hamstring curls- 110x 10 10 6 (90s)
Slgb- 15x3 (90s)
Abs 2 rounds 2:00 rest-
Rkc x33 x31
L/R x50 x50
Sb crunches x40 x30

Deadlifts felt pretty good, used chalk for the first time in a while and that seemed to help.

Mon 1/26
Usual rolling and stretches

Warm-up row- ~500m timer broken
Ohp- 45x5x2 95x3 115x2 135x1 145x1x2 140x1x3 (2-3:00 rest)
6 rounds x5 90s rest-
Bench 170x 5 5 5 4 4 3
Cable rows 180x5x6
5 rounds x12 60s rest-
Ez skull crushers 55x 12 12 12 8 8
Ez curls 55x 12 12 12 8 8
Abs 3 rounds 2:30 rest-
Rkc x33 x33 x31
L/R x60 x60 x45
Sb crunches x40 x30 x25

Thought about not posting it so as not to upset the DFII overlord, but I went for 150 after my first 145 and failed , I felt like there was an 80% chance to get it. The rest were all ok, although not easy, gonna blame it on ****ty sleep.

Tue 1/27
Usual rolling and stretches

Warm-up row- ~350m
Squat- 45x5x2 135x3 185x2 225x2 265x1 315(walkout) 280x5x3 (4, 6:15, 7:30)
Rdl- 95x5 135x3 165x5x5 (90s)
Hamstring curls- 110x 10 8 6 (90s)
Cable pull throughs- 190x10x3 (90s)
Slgb- 15x3 (90s)
Abs 2 rounds 2:30 rest-
Rkc x33 x31
L/R x60 x55
Sb crunches x35 x30

Squats were ok, last set took a while and the last rep was really ugly, but I got through it. I've noticed that on cable pull throughs the outsides of my feet are really pushing out where they are well past the sole of the shoe that's touching the ground when I'm bringing the cable back. I tried a slightly wider stance, but I was still pretty off balance, any suggestions welcome.

Thu 1/29
Usual rolling and stretches

Warm-up row- 500m 1:38
Bench- 45x5x2 135x3 165x2 175x1 185x3 190x3x2 (3:00, 4, 5)
6 rounds x5 90s rest-
Ohp 110x 5 5 5 5 4 3
Chin-ups x 5 5 5 5 5 4
5 rounds x12 90s rest-
Db skull crushers 17.5x 12 12 12 11 10
Db curls 22.5x 12 12 12 12 10
Db flyes 27.5x10x3 (60s)
Abs 3 rounds 2:30 rest-
Rkc x33 x32 x28
L/R x60 x55 x50
Sb crunches x35 x30 x30

Warm-ups for bench didn't feel great so I started my 3x3 day out with 185. Got that fine and then was ok for both 190s, highly doubt I had 195x3.

Sat 1/31
Usual rolling and stretches

Warm-up row- 500m 1:38
DL- 155x5 225x3 275x2 315x1 330x1x5 (60s)
Squat- 45x10 135x3 185x3 200x5x8 (90s)
Kb swings- 45x20x3 (2:30)
Hamstring curls- 110x 10 10 8 (90s)
Slgb- 15x3 (90s)
Abs 2 rounds 2:00 rest-
Rkc x33 x30
L/R x60 x55
Sb crunches x40 x30

Deadlifts felt pretty solid, not super fast but I'm happy with them. Squats were ok, it felt and looked like I was twisting on some reps. I don't remember ever doing that before, I'll make sure to keep an eye on it.

Mon 2/2
Usual rolling and stretches

Warm-up row- 500m 1:40
Ohp- 45x5x2 95x3 115x2 135x1 145x1x3 140x1x2 (2-3:00 rest)
6 rounds x12 90s rest-
Bench 170x 5 5 5 5 3 3
Cable rows 185x 5 5 5 5 5 4
5 rounds x12 60s rest-
Ez skull crushers 55x 12 12 10 10 8
Ez curls 55x 12 12 12 10 8
Db flyes- 27.5x10x3 (60s)
Abs 3 rounds 2:00 rest-
Rkc x33 x33 x30
L/R x60 x55 x50
Sb crunches x40 x35 x35

Ohp was solid today, maybe I'll give 150 a try again next week. First couple sets of bench were great, but then the last reps of the last three sets I had to push the bar way back towards my head on the way up instead of keeping it lower on my chest.

Tue 2/3
Usual rolling and stretches

Warm-up row- 500m 1:39
Squat- 45x5x2 135x3 185x2 225x2 265x1 285x 4 4 3 (4:30, 6:30, 7:15)
Rdl- 95x5 135x3 165x5x5 (90s)
Hamstring curls- 110x 10 8 6 (90s)
Cable pull throughs- 190x4 190x10x3 (90s)

Squats felt ok, definitely left at least one in the tank on every set. Why did I stop, you ask, I'm a pussy. Decent chance I get 3x5 next week. Had to stop first set of pull throughs due to a toe cramp, basically the worst pain imaginable.

Thu 2/5
Usual rolling and stretches

Warm-up row- 500m 1:37
Bench- 45x5x2 135x3 165x3 185x2 195x1 1xf 185x2x4 (~3:00)
6 rounds x5 90s rest-
Ohp 110x5x6
Chin-ups 5x6
5 rounds x12 60s rest-
Db skull crushers 17.5x12x5
Db curls 22.5x 12 12 12 12 10
Db flyes 30x10x3 (60s)
Abs 3 rounds 2:00 rest-
Rkc x33 x33 x31
L/R x55 x55 x45
Sb crunches x40 x35 x30

Warm-up set of 185 felt fine so decided to try 195 for my first set (4x2 day) and failed the second rep. I should have tried grinding harder because I got it pretty high, definitely gave up on it too early. Rest was fine

Sat 2/7
Usual rolling and stretches

Warmup row- 500m 1:37
DL- 155x5 225x3 275x2 315x1 335x1x5 (60s)
Squat- 45x10 135x3 185x3 205x5x8 (90s)
Kb swings- 45x20x3 (2:00)
Hamstring curls- 110x 10 10 8 (90s)
Slgb- 15x3 (90s)
Abs 2 rounds 2:00 rest-
Rkc x33 x32
L/R x55 x55
Sb crunches x40 x30

Deadlifts felt ok, I was shaking on some reps and they definitely weren't fast. Bumped up the squats by 5lbs and it really tired me out.

Mon 2/9
Usual rolling and stretches

Warm-up row- 500m 1:40
Ohp- 45x5x2 95x3 115x2 135x1 140x1 145x1x2 145xf 140x1 (2:00-3)
6 rounds x5 90s rest-
Bench 170x 5 5 5 3 3 3
Cable rows 185x 5 5 5 5 4 4
5 rounds x12 60s rest-
Ez skull crushers 55x 12 12 9 9 9
Ez curls 55x 12 12 12 10 9
Db flyes 30x10x3 (60s)

Had to wake up early and kinda rush through everything because I'm moving to a new place in Vegas soon and have a bunch of things to do. Gonna blame the failed ohp rep and ****ty bench on that.

Tue 2/10
Usual rolling and stretches

Warm-up row- 500m 1:38
Squat- 45x5x2 135x3 185x2 225x2 265x1 315(walkout) 285x 5 5 3 (3:45, 6, 7:15)
Rdl- 95x3 135x3 170x 5 5 5 3 (90s)
Hamstring curls- 110x 10 8 8 (90s)
Cable pull throughs- 190x10x3 (90s)
Slgb- 15x3 (90s)
Abs 3 rounds 2:00 rest-
Rkc x34 x31 x28
L/R x65 x50 x50
Sb crunches x40 x35 x25

Squats felt better than last week, I probably had 5 in me on the last set but I was pretty gassed. Had to give up on rdls in the 4th set because I was using way too much back and not enough hamstrings.

Thu 2/12
Usual rolling and stretches

Warm-up row- 500m 1:38
Bench- 45x5x2 135x3 165x2 185x1 190x1 195x1 200x1x2 (2:00-3)
6 rounds x5 90s rest-
Ohp 110x 5 5 5 5 5 4
Chin-ups 5x6
5 rounds x12 60s rest-
Db skull crushers 20x 12 11 8 8 8
Db curls 22.5x 12 12 9 10 10
Abs 3 rounds 2:30 rest-
Rkc x35 x33 x31
L/R x65 x55 x55
Sb crunches x40 x35 x25

Decided to be conservative on today's 1x5 bench. I've been failing too many reps lately as well as grinding out reps with brutal form (pushing it way back over my head and using my shoulders too much I assume). All of the reps today felt very solid. Also decided not to tape my wrists and I didn't experience any pain except a little in curls, I think I just need to focus on isolating the muscles I'm supposed to be using instead of letting my wrists/forearms handle too much of the load.

I think this is one of my biggest problems in working out. Especially at the end of sets with curls. I'll just try and get it up anyway I can to say I did the rep when it prolly isn't doing much for the bicep.

Sat 2/14
Usual rolling and stretches

Warm-up row- 500m 1:36
DL- 155x5 225x3 275x2 315x1 340x1x5 (60-90s rest)
Squat- 45x10 135x3 185x3 205x5x8 (90s)
Kb swings- 45x20x3 (2:30)
Hamstring curls- 110x 10 10 8 (90s)
Slgb- 15x3 (90s)


Deadlifts felt decent, third rep was a struggle for some reason but the last two were solid. Squats felt pretty good.

Mon 2/16
Usual rolling and stretches

Warm-up row- 500m 1:39
Ohp- 45x5x2 95x3x3 115x2 135x1 140x1x3 145x1 140x1 (2:00-4:00)
6 rounds x5 90s rest-
Bench 170x 5 5 4 4 4 4
Cable rows 185x 5 5 5 5 5 4
5 rounds x12 60s rest-
Ez skull crushers 55x 12 12 12 8 8
Ez curls 55x 12 12 12 10 9
Db flyes 30x 10 5
Abs 2 rounds 2:00 rest-
Rkc x33 x33
L/R x55 x45
Sb crunches x35 x30

Was feeling kind of lethargic today so only went for 145 once. It was a serious grind so I was happy to complete that rep at least. Felt a little pain in my right bicep during flyes so I decided to abort those.

Tue 2/17
Usual rolling and stretches

Warm-up row- ~350m
Squat- 45x5x2 135x3 185x2 225x2 265x1 285x 5 4 3 (5:00, 6:30, 7:30)
Rdl- 95x3 135x3 165x5x5 (90s)
Hamstring curls- 110x 10 6 6 (90s)

Super pressed for time this week because I'm moving from an apt to a house here in Vegas. Pretty excited for the new place but moving is one of my most hated activities in the world. Luckily we have a 3 day window to move and we don't have THAT much stuff.

Oh yea I lifted...squats felt fine, I had to use the ****ty rack where I have to back out 6 feet and have no safety pins so I was more conservative than I would have been.

Congrats on the move.

And yeah, moving is about the worst thing ever.

Plenty of room to stay if you ever make it out here.

Thu 2/19
Usual rolling and stretches

Warm-up row- 500m 1:39
Bench- 45x5x2 135x3 165x2 185x1 185x3 190x3x2 (3:45, 4:30, 4:45)
6 rounds x5 90s rest-
Ohp 110x 5 5 5 5 4 3
Chin-ups 5x6
5 rounds x12 60s rest-
Db skull crushers 20x 12 10 10 10 8
Db curls 20x12x5
Db flyes 27.5x10x3 (60s)
Abs 3 rounds 2:00 rest-
Rkc x34 x25 x30
L/R x60 x50 x45
Sb crunches x40 x30 x25

Bench felt ok, I started using a slightly wider grip with the ring on the bar in between my pinky and ring fingers, definitely feels more solid.

Thu 2/26
Usual rolling and stretches

Bench- 45x5x2 135x3 165x2 185x2x4 (2:00-3:30)
6 rounds x5 90s rest-
Ohp 110x 5 5 5 5 3 3
Chin-ups 6x5 (I think this is the correct notation when there's no weight added, right? 6 sets of 5)
5 rounds x12 60s rest-
Db skull crushers 20x 12 10 8 7 7
Db curls 22.5x 12 12 12 10 10
Db flyes 27.5x10x3 (60s)
Abs 2 rounds 2:00 rest-
Rkc x33 x32
L/R x60 x50
Sb crunches x35 x25

Been moving and unpacking for what seems like an eternity, haven't been to the gym in a week. Somehow, despite eating like complete **** the last 5 days, I've lost a couple pounds. I guess carrying a million things up and down stairs and probably only averaging 2 meals/day will do that. Also got some decent lifting in over the course of moving since we moved everything ourselves.

I probably had 190x2, maybe for multiple sets, but being the first day back, not wanting to fail any sets and losing a few lbs, I went with the conservative route.

Since we moved across town I'm now going to a different 24hr fitness. Things seemed pretty similar to the old one, everyone using benches, dumbbells and cardio equipment and rarely anyone in the squat racks. Hopefully this means minimal waiting for the equipment I use the most, even if I'm foreveralone.jpg in my corner.

Haha, god I hate squats.

Sat 2/28
Usual rolling and stretches

Warm-up row- ~350m
DL- 155x5 225x3 275x2 315x1 345x1x3 315x1x2 (60s)
Squat- 45x10 135x3 185x3 205x5x8 (90s)
Kb swings- 45x20x2 45x10 (2:30)
Hamstring curls- 110x 10 7 6 (90s)
Slgb- 15x3 (90s)
Abs 2 rounds 2:00 rest-
Rkc x35 x31
L/R x60 x50
Sb crunches x35 x30

Deadlifts felt pretty easy warming up so I decided to go for 345 even though I missed last week's lift. I think my stance was too narrow on my 315 warmup and I sort of lost my footing on the way up, but it still felt really easy for whatever reason. 345 was not so easy, all three were a struggle so I dropped down to 315 for the last two. Squats felt hard.

Mon 3/2
Usual rolling and stretches

Warm-up row- 350m
Ohp- 45x5x2 95x3 115x2 135x1 140xf 135x1x3 135xf (~2:30)
6 rounds x5 90s rest-
Bench 165x 5 5 5 4 3 4
Cable rows- 170x5x6
5 rounds x12 60s rest-
Flat bar skull crushers 40x12x5
Db curls 22.5x12x5
Db flyes 22.5x10x3 (60s)
Pull-ups bw x 6 5 5 (90s)
Abs 3 rounds 2:00 rest-
Rkc x 34 32 31
L/R x 50 50 45
Sb crunches x 30 25 20

I felt fine today, had decent energy and ate a meal right before lifting, but for whatever reason I couldn't lift anything. The bar for ohp feels slightly thicker than the bar at my old gym so that may have thrown me off a little because I think it sits in a different position in my hands. I'm also starting to watch what I eat so possibly eating at a deficit could hurt too.

The foot straps are broken on the rower at this new place, so it's impossible to stop yourself going back, super frustrating. Also, the gym is missing (or in super random places I couldn't find) flat and ez bars between 40-65 so I had to use the 40 for skull crushers and dumbbells for curls.

Tue 3/3
Usual rolling and stretches

Warm-up row- 350m
Squat- 45x5x2 135x3 185x2 225x2 255x1 275x5x3 (4:15, 5:15, 6:45)
Rdl- 95x5 135x3 165x5x3 135x5x2 (90s)
Hamstring curls- 110x 10 6 6 (90s)
Cable pull throughs- 140x10x3 (60s)
Slgb- 15x3 (90s)

Squats took a while, felt ok. Started feeling the rdls in my lower back so I dropped weight. The cable machines that you can lower to the floor for cable pull throughs only go to 140lbs, meh. Played some basketball after, went 2-0 in full court 5v5. I had 3/15 points in each of our games, all on layups.

Thu 3/5
Usual rolling and stretches

Warm-up row- 300m
Bench- 45x5x2 135x3 165x2 185x1 190x1 195x1 200x1x3 (2:00-4)
6 rounds x5 90s rest-
Ohp 110x 5 5 5 5 4 3
Chin-ups 6x5
5 rounds x12 60s rest-
Db skull crushers 20x 12 10 8 8 9
Db curls 22.5x12x5
Db flyes 27.5x10x3 (60s)
Pull-ups x 5 4 4 (90s)
Abs 2 rounds 2:00 rest-
Rkc x 34 32
L/R x 60 50
Sb crunches x 35 20