11/27/21
171.4 lbs- Push hyper
DB SP 3x5 @85 (5/5/4)
85x5 x2
85x4

Standing press DB’s
40x10 x3

Front raises 3x10 @40
40x8
35x10 x2

Lateral raises 3x10 @40
35x10 x3

Upright rows 3x10 @100
100x8 x3

DB shrugs 3x10 @110 (10/10/10)
90x10 x3

Chest dips 3x10 @35

**2022**
Year recap- This past year was my first year taking poker seriously on the part time level and while it was nice to win close to 20k profit playing mindless sit and go’s mixed with some mtts, I’m over putting that much hours into poker when I have a full time job. Some things aren’t worth the sacrifice. I will most likely do another Vegas trip and continue playing some mtts from time to time but I’m putting my foot down and trying my best to have a nice balance between my work and social life.

Moving forward to 2022 I have a lot of fitness oriented goals. Bearing in mind I have a job that can at times be physically demanding I have made a promise to myself to learn how to protect myself better in dire situations. I had a few recent situations where I had to sprint to an emergency and by the time I got there I was winded and had to give it my all to fight since I was the first person to respond and it was an eye opening experience. While I still enjoy working out/ lifting my focus has now shifted to endurance training. I workout with sweatpants/ sweatshirt on majority of my workout and I started boxing as well. I will start up logging my workouts again but my goals will be to maintain these things;

- Diet
- Strong core
- Road work
- Boxing work 1 day/week on off days
- Within boxing get to the point where I’m comfortable with foot work and satisfied with my punch speed and rate of combos.
- Maintain strength at gym but make workouts quick with around 1 min rest time and 1 min 30 sec at most. Work on back and leg muscles to help me punch harder.

I’m not sure where that will take me physique wise but right now I’m not worried about it. I plan to do cuts and mini bulks snd still lift a ton but Want to feel in actually good shape. I want it to take a while for me to actually feel winded.

What was an eye opening experience bro? Some skinnyfat child molester knocked you out because you were winded so you taking up boxing?

Nah I used my can of mace on him the whole can and it took the fight out of him and did what I do. However the what if’s kill me sometimes because I was in such a vulnerable state. I should take notes from you mr cardio bunny, expect I rather not look like a little child, they prob would wanna have a slice of you.

1/4/22
171.8 lbs- Pull power
Weighted pull ups 3x10 @25 (7/7/7)
x12 x3

BB pendlay rows 3x8 @155 (7/7/7)
95x10 x2
115x8 x2

Cable rows 3x10 @160 (8/8/8)
140x5
160x8 x3

Lat pull downs 3x10 @160
160x10 x3

Rear delt raises 3x10 @15 (BURNOUT)
15x10 x3

Curls 3x10 @45 (7/7/7)
35x10 x3

BB shrugs
135x10
185x10
205x10
225x15 x3

TM 1.5m @13:00/7.0S did 7.2S last half mile.

Abs 2 ex

Got em!

DM for DL coaching


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Who u talking 2?

My coach made me a new program gonna be doing legs 3x/week. I’d post it here but u guys wanna troll so there’s no purpose. I’ll just end up banning a few ppl from my log if it continues. Anyways building my legs and back is the ultimate goal of 2022.

Sounds like it's heavy on leg extension and leg curl. The EVgoodlife. I love it

Nah bro it’s the real deal. No more good life, it’s the hard life of gainzzz.

Legs are gonna get huge on this

Going from not doing much legs to 3x a week with your injury history doesn’t seem like the best idea. But I guess it depends on the volume and intensity.

It depends on the exercise selection also. Coming from his coach, we know this is going to be EZ/PZ cable heavy exercises like kickbacks, extensions, curls, abductor/abductor, etc etc and maybe a goblet squat and babyweight db sldl.

Of course. And that’s what I figured at first when I saw 3x a week. But he responded to you saying it wasn’t that. I’m guessing it’s not 5x5 pause squats or all leg ext/leg curl but somewhere in between. Prob a lot of hack squats and leg press etc

This is the leg workouts;
Legs 1
Box jumps 5x5 + 6”
FS 4x6
Step ups 3x10 @25 (small blk step)
Hack squats 4x10
Cossack squats single DB 4x10
Seated soleus raises 4x20
Ab work 2-3 exercises

Legs 2
Kettlebell front squats 4x10
Leg press 4x15
Bulgarian split squats 4x10
Lunges 4x12
RDL 4x12
Jumping lunges 3x25
Abs 2-3 ex

Legs 3
Box jump lower height work on rebounding 4x10
FS 4x10 @60%
Hip thrusts 4x10
Reverse lunge 4x10
BB RDL 3x10
Hamstring curls 4x12
Seated soleus raises 4x20 @
Ab work 2-3 exercises

I’m supposed to work out legs again today but overnight I was getting Charlie horses. If I’m too sore today I’ll do back or take an off day and box + abs.

I think the focus of your leg workouts should be the posterior chain given its your biggest weakness and prob the cause of a lot of your injuries. The 3rd workout looks ok but the first two are very quad dominant. Do you have a reverse hyper/GHR/back ext at your gym?

Got back extension and due to a recent back injury my coach wants me to stay clear of DLs/ reg back squat. He’s also trying to get me to do strict press which my back always arches.

1/8/22
173.0 lbs- Upper 3
Pull ups 5 sets (3x8 weighted)
x10 x2
25x8 x3

BB rows 4x10 @115
115x10 x4

Cable rows 4x12
140x12 x3
140x9+f

Chest supported machine row 4x12 @230
230x12 x4

Single arm cable rows 4x15
50x15 x4

Curls 4x10 @35
35x10 x3

Abs 1 ex

The back extension with bb is the king of back exercise. My dL exploded bc of that movement.

My only weakness now is my grip strength.


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Avoiding those lifts is fine. I think back extensions should be added in. I typically try to alternate quad/post chain exercises. So squat then RDL, split squat and back ext, leg ext and leg curl etc. look at your first leg workout. Front squat, hack squat, step ups, Cossack squats are all mostly quad exercises. Same thing in workout 2 other than RDL. For you to do be doing much more quad work than post chain is a mistake considering how imbalanced you already are imo.

How does this look BN?

Legs 1
Box jumps 5x5 + 6”
FS 4x6 @70% - 115
Back extensions 4x10
Hack squats 4x10 @140
Prone leg curls 4x15
Ab work 2-3 exercises

Upper 1
Bench 4x6 @70% - 205 (6/5)
Strict press 4x8 @65% - 45 DBs
DB incline 4x10 @75
Push ups 5xMax @15
Push downs 4x12
Plank rocks 3x20
Side planks 3x45s

Legs 2
FS 4x10
Bulgarian split squats 4x10
Leg press 4x15
RDL 4x12
Lunges 4x12
Prone leg curls 4x15
Abs 2-3 ex

Upper 2
BB Rows 4x10
DB Rows 4x10
Chin ups 3xMax
Flat bench DB 4x10
Diamond push ups 5xMax
Rope push downs 3x10 (last set fail)
Plank rocks 3x20
Side planks 3x45s

Legs 3
Box jump lower height work on rebounding 4x10
FS 4x10 @60%
Hip thrusts 4x10
Reverse lunge 4x10
BB RDL 3x10
Hamstring curls 4x12
Ab work 2-3 exercises

Upper 3
Pull ups 5 sets (3x8 weighted) @25
BB rows 4x10 @115
Cable rows 4x12 @140
Chest supported machine row 4x12 @230
Single arm cable rows 4x15 @50
Curls 4x10 @35
Cable curls 4x12
Plank rocks 3x20
Side planks 3x45s

Looks better. Good luck!

1/12/22
- Post injury. Things coming back together.

172.2 lbs- Legs 2
FS 4x10 @115
135x8 x4

Bulgarian split squats 4x10 @25 plates
25x8 x4

Hack squats 3x12 @130
130x12 x3

RDL 4x12 @65
65x12 x4

Prone leg curls 4x15 @95
95x15 x3

Back extensions 4x10 @50
50x12 x3

Abs 2-3 ex
1 ex

TM 1M @8:15 / 7.5

Shadow boxing 2.5 mins
Heavy bags bare knuckles 2.5m left arm only

1/13/22
172.0 lbs- Upper 1
Bench 4x6 @70% - 205 (6/5)
205x6 x4

Overhead press 4x8 @60
60x8 x4

DB incline 4x10 @75
70x12
80x8 x2
80x7+f

Push ups 5xMax @15
x20 x4

Push downs 4x12
Not enough time

Ab work 2-3 exercises
Did 1 exercise

Shadow box 5 mins
Not enough time

1/14/22
172.6 lbs- Upper 3
Pull ups 5 sets (3x8 weighted) @25
x10
25x8 x4

BB rows 4x10 @115
95x10
115x10 x4

Cable rows 4x12 @140
140x10 x4

Chest supported machine row 4x12 @230
270x10 x4

Single arm cable rows 4x15 @50
60x15 x4

Preacher curls 4x10 @25s
25x8 x4

Ab work 2-3 exercises
Not enough time

Shadow boxing 5 mins
Done

TM 1.0m @8:10

Heavy bag 1 round