Sun 12/10
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 150x3 170x2 180x5x2 4x3

8 rounds x8 60s rest-
Seated row 200x8x8
Chin-ups 3x5 1x4 3x3

5 rounds x10 30s rest-
Ez lte +40x10x5
Ez curl +40x10x4 1x8

5 rounds x10 30s rest-
Tricep pushdown 130x10x4 1x8
Db curl 30sx10x2 2x8 1x7

Tue 12/12
Usual rolling and stretches + bike 5:00

Squat- 45x10 135x5 200x5 230x5 260x8
Rdl- 135x5 175x5
Leg extension- 1 leg 80x10x4 1x8 (30s)
Lying leg curl- 120x10x3 2x8 (30s)
Seated calf raise- 160x10x5 (30s)

340 1RM week 1 for squats. I think I’m starting a little bit of a cold because I was really congested and had a hard time taking a deep breath in between sets, otherwise would have had 10 reps easy. I felt some sharp pain in my groin/hip flexor area (slightly different spot than what I felt when doing leg press) while doing rdls. I guess the joints around there are important for those? Didn’t feel it at all doing anything else. I’ll reevaluate next week.

Thu 12/14
Usual rolling and stretches

Ohp- 45x10 95x5 120x3 130x2 140x5x3 1x4 1x3

8 rounds x8 60s rest-
Db bench 65sx8x6 2x6
Cable row 170x8x8

5 rounds x10 30s rest-
Ez lte +40x10x4 1x8
Ez curl +40x10x3 1x9 1x7

3 rounds x10 30s rest-
Tricep pushdown 130x10x2 1x8
Db curl 30sx9x2 1x8

Sat 12/16
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 205x5 240x5 280x5 315x7
Squat- 45x10 paused 135x5 185x5 225x5x1 3x3 185x5x2
Lying leg curl- 120x10x3 2x8 (30s)
Seated calf raise- 160x10x5 (30s)
Leg extension- 1 leg 80x10x4 1x8 (30s)

415 1RM week 1 for deadlift. Not sure what’s wrong with me, 280 felt really good using double overhand, then 315 with mixed grip felt like ****.

I also really focused on stretching and warming up my hip flexors and I think that helped today.

Mon 12/18
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 150x3 170x2 180x5x2 1x4 3x3

8 rounds x8 60s rest-
Ohp 90x8x7 1x6
Chin-ups 5x8 2x5

5 rounds x10 30s rest-
Ez lte +40x10x4 1x8
Ez curl +40x10x3 1x8 1x7

5 rounds x10 30s rest-
Tricep pushdown 130x10x3 1x8
Db curl 30sx10x3 1x8

Bench felt decent, I think I definitely get 5 on the third set with a spot and probably had 4 the next couple sets.

Wed 12/20
Usual rolling and stretches + bike 5:00

Squat- 45x10 135x5x2 215x3 245x3 275x8
Rdl- 95x5
Leg extension- 1 leg 80x10x4 1x8 (30s)
Seated calf raise- 160x10x5 (30s)
Lying leg curl- 120x10x2 2x8 1x6 (30s)

Week 2 340 1RM for squats, they felt pretty good today. I probably had one or two more in me but my grip was starting to slip because my hands were a little greasy. My left groin/hip flexor area is still pretty painful when I try RDLs, although I still don’t feel it when doing anything else.

Thu 12/21
Usual rolling and stretches

Ohp- 45x5x2 95x5 120x3 130x2 140x5x4 1x4

8 rounds x8 60s rest-
Incline db bench 55sx8x8
Cable row 180x8x7 1x6

5 rounds x10 30s rest-
Ez lte +40x10x5
Ez curl +40x10x3 1x9 1x8

5 rounds x10 30s rest-
Tricep pushdown 130x10x4 1x9
Db curl 30sx10x3 2x8

Sat 12/23
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 205x5 260x3 300x3 335x5
Squat- 45x5 135x5 185x5 paused 225x3x6
Lying leg curl- 120x10x3 2x8 (30s)
Leg extension- 80x10x3 2x9 (30s)
Seated calf raise- 160x10x5 (30s)

Week 2 415 1RM for deadlifts. Got a really bad 24hr bug right after leaving the gym Thursday. I puked a couple times thu night/fri morning and then was incredibly weak and achey the few hours I was awake yesterday. Woke up this morning feeling almost 100% so decided to hit the gym lol. Lost about 6lbs the last two days so not too disappointed with 335x5.

Tue 12/26
Usual rolling and stretches

Bench- spoto- 45x5x2 135x5 155x3 175x2 180x4x1 4x3 135x5x3

8 rounds x8 60s rest-
Ohp 90x8x5 1x7 2x6
Chin-ups 8x5

4 rounds x10 30s rest-
Ez lte +40x10x4
Ez curl +40x10x2 2x8

4 rounds x10 30s rest-
Tricep pushdown 130x10x2 2x8
Db curl 30sx10x1 3x8

Apparently the weight loss caught up to my upper body more than my lower. I failed my 5rh rep on the first set but very gracefully at least, lol.

Thu 12/28
Usual rolling and stretches + row 500m 1:46

Squat- 45x10 135x5 185x3 230x5 260x3 290x4
Rdl- 95x5x2
Leg extension- 1 leg 80x10x5 (30s)
Lying leg curl- 120x10x3 2x8 (30s)
Seated calf raise- 160x10x5 (30s)

Week 3 340 1RM for squats. These felt decent, definitely had another rep or two if I hadn’t lost that weight while being sick. Still too much pain in my left groin area during RDLs, but I still don’t feel it at all during anything else.

Happy birthday dude.

^Thanks man.

Sat 12/30
Usual rolling and stretches

Ohp- 45x10 95x5 120x3 135x2 140x5x3 1x3 1x4

8 rounds x8 60s rest-
Db bench 65sx8x8
Cable row 180x8x6 2x6

5 rounds x10 30s rest-
Ez lte +40x10x5
Ez curl +40x10x4 1x9

5 rounds x10 30s rest-
Tricep pushdown 130x10x4 1x8
Db curl 30sx10x2 2x9 1x8

Yes, for my last two sets I went 3 reps then 4, lol.

Mon 1/1
Usual rolling and stretches + row 500m 1:45

Deadlift- 135x5 225x5 280x5 315x3 355x4
Squat- 45x10 135x5 185x5 225x5x10
Lying leg curl- 120x10x4 1x8 (30s)
Seated calf raise- 160x10x5 (30s)
Leg extension- 1 leg 85x10x3 2x8 (30s)

415 1RM week 3 for deadlifts, ok.

Tue 1/2
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 145x3 170x2 180x5x2 2x4 1x2

8 rounds x8 60s rest-
Seated row 200x8x8
Chin-ups 6x5 1x4

5 rounds x10 30s rest-
Ez lte +40x10x5
Ez curl +40x10x4 1x7

5 rounds x10 30s rest-
Tricep pushdown 130x10x5
Db curl 30sx10x3 2x8

Thu 1/4
Usual rolling and stretches + row

Squat- 45x10 135x5x2 200x5 235x5 265x10
Rdl- 45x5x4
Leg extension- 1 leg 85x10x4 1x8 (30s)
Lying leg curl- 120x10x5 (30s)
Seated calf raise- 160x10x5 (30s)

New 5/3/1 cycle, week 1 345 1RM. These felt decent, knees were caving the last few reps tho.

Sat 1/6
Usual rolling and stretches

Ohp- 45x5x2 95x5 120x3 135x2 140x5x4 1x4

8 rounds x8 60s rest-
Incline db bench 60sx8x5 2x6 1x5
Cable row 180x8x7 1x6

5 rounds x10 30s rest-
Ez lte +40x10x5
Ez curl +40x10x4 1x8

5 rounds x10 30s rest-
Tricep pushdown 140x10x2 2x9 1x8
Db curl 30sx10x4 1x8

Pretty happy with my grind on the 5th rep of the 4th set. Felt like it was starting to come back down, but I stuck with it and finished it.

Mon 1/8
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 205x5 250x5 290x5 325x10
Squat- 45x5 135x5 185x3 225x3 265x2 290x1 300x1 225x5x3
Lying leg curl- 125x10x4 1x7 (30s)
Seated calf raise- 160x10x5 (30s)
Leg extension- 1 leg 85x10x3 2x8 (30s)

Week 1 425 1RM for deadlifts, had a gym friend of mine pushing me to go for more, otherwise would have probably quit at 6 or 7. 300 felt easy for squats.

Wed 1/10
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 145x3 170x2 180x5x3 3x3

8 rounds x8 60s rest-
Ohp 90x8x8
Chin-ups 8x5

5 rounds x10 30s rest-
Ez lte +40x10x5
Ez curl +40x10x5

5 rounds x10 30s rest-
Tricep pushdown 140x10x2 3x8
Db curl 30sx10x4 1x8

Thu 1/11
Usual rolling and stretches + row 500m 1:46

Squat- 45x10 135x5x2 215x3 250x2 280x7
Rdl- 45x5x3 95x5
Leg extension- 1 leg 85x10x5 (30s)
Lying leg curl- 125x10x4 1x8 (30s)
Seated calf raise- 160x10x5 (30s)

Week 2 345 1RM for squats, felt good.

Sat 1/13
Usual rolling and stretches

Ohp- 45x5x2 95x5 120x3 135x2 140x5x4 1x4

8 rounds x8 60s rest-
Db bench 70sx8x5 1x6 2x5
Cable row 180x8x7 1x6

5 rounds x10 30s rest-
Ez lte +40x10x3 1x9 1x8
Ez curl +40x10x2 1x9 1x8 1x7

5 rounds x10 30s rest-
Tricep pushdown 140x10x1 3x8 1x7
Db curl 30sx10x3 2x8

Tue 1/16
Usual rolling and stretches + bike 5:00

Deadlift- 135x5x2 205x5 265x3 305x3 345x6
Squat- 45x10 135x5 185x5 225x5x5
Lying leg curl- 125x10x5 (30s)
Leg extension- 1 leg 90x10x3 1x8 1x7 (30s)
Seated calf raise-165x10x5 (30s)

Week 2 425 1RM for deadlifts. Pretty solid, should have gone for one more. Took 2 days rest because my body was starting to feel worn down. Planning to do a deload week after I finish this cycle.

Thu 1/18
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 150x3 170x2 190x3 (forgot to take off the 5s and thought I was doing 180, lol) 180x5x1 5x3

8 rounds x8 60s rest-
Seated row 200x8x8
Chin-ups 4x5 2x4

5 rounds x10 30s rest-
Ez lte +40x10x5
Ez curl +40x10x3 2x8

5 rounds x10 30s rest-
Tricep pushdown 140x10x2 1x9 2x8
Db curl 30sx10x2 3x7

Thu 1/25
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 135x3 145x5x5

8 rounds x8 60s rest-
Ohp 70x8x8
Chin-ups 8x5

5 rounds x12 30s rest-
Ez lte +20x12x5
Ez curl +20x12x5

5 rounds x12 30s rest-
Tricep pushdown 100x12x5
Db curl 20sx12x5

I injured my neck on Saturday doing nothing, I think I’m officially an Old. It felt like a strain or pull I guess, I decided to give myself some time off and then was in LA the last few days. Doing a reset on everything to make sure my body is working again before I start lifting real weight again.

Sat 1/27
Usual rolling and stretches + bike 5:00

Squat- 45x5x2 135x5x2 185x5x2 225x5x4
Rdl- 45x5 95x5x2 135x5x3
Leg extension- 1 leg 70x12x3 2x10 (30s)
Lying leg curl- 110x12x4 1x8 (30s)
Seated calf raise - 135x12x5 (30s)

Still taking it easy this week, I’ll get back to 5/3/1 next week if I’m feeling good. Also have a pretty bad sore throat going, hopefully that’s all it is. Good news: did RDLs with no pain so I’ll start adding those back into the routine.

Sun 1/28
Usual rolling and stretches

Ohp- 45x10 95x5 115x5 125x5x5

8 rounds x10 60s rest-
Incline db bench 45sx10x8
Cable row 140x10x8

5 rounds x12 30s rest-
Ez lte +20x12x5
Ez curl +20x12x5

5 rounds x12 30s rest-
Tricep pushdown 100x12x5
Db curl 20sx12x5