1/28/23: conditioning

LISS: stationary bike, 35min

Hammer curls: 3 sets
Chest supported cable row: 3 sets
AB wheel: 2 sets

Bit of a pivot week.

1/30/23:
HBBS w/belt:
255x3
285x1
315x1x2 @9ish

Sorta disappointed, thought I could double it easily but woulda been a ball buster and maybe fail. But looking at trend lines this kinda makes sense. Forgot I lost a fair bit of strength in India.

Leg Press:
315x12x3

Hip addiction: 3 sets

Gonna bench tomorrow, dl Thursday, Friday do some pump, then run it all again next week.

1/31/23:

Bench:
175x1 @7
185x2 @9-9.5
165x6 @9

Did this with wraps for first time in years. Felt good. Thought about hitting 195 but why bother.

Pullups:
10, 8, 7, 7

Incline DB:
55s x8, 5, 3

Didn't rack the dbs just took a few breaths between sets.

Machine curls and French press superset.

Dece.

Yep, he is probably getting 40g of protein a day eating Indian vegan.

Needs to up the dals to fartacular levels. Or like monte said, eat a chicken.

Yesterday: conditioning

Today:
Press w/belt:
135x1 @9
145x1 @10
115x5 @9

That's it!

2/3/23:

DL w/belt:
335x1
365x5 @9

Theoretically this puts me at like a 435 1rm but historically my DL 1rm is a little lower than the calcs. That first rep always so slow. 415-425 range most likely.

Dips:
+25x5
+50x5 @8.5

I'm pretty sure Mrs. kc is not vegan (but is vegetarian).

I asked kc about this before and he said that even after he moved in with Mrs. kc, he was getting almost 150g/day.

Maybe I could be remembering it wrong.

I'd say likely ~100-120g a day depending on what's for dinner. 40ish grams in a shake, 30ish with breakfast, prob 20ish with dinner. Lunch is the hard part to pin down as I'm not consistent there. But I have some oysters a couple times a week, Greek yogurt pretty regularly, etc.

2/6/23: w6d1
HBBS w/belt:
265x3 @6
285x3 @8
295x3 @9.5
255x5

Triples this cycle cuz why not. Went ok. Might avoid @9 for squat tho.

Bench:
155x4 @7
160x4 @7.5
170x4 @9.5
145x7x2

Good.

Machine Row:
130x2x3

Meh.not big fan of this machine. Hate hitting back.

Tricep PD/machine curl superset: 3 rounds

Time:80m
Srpe: 6

Meadows Row bro.

A little more time consuming because it's uni but makes it for it because upperbody uni is coretacular (in this case anti rotation).

I'll give them a whirl.

2/7/23: w6d2
Deadlift w/ belt:
345x4 @7
355x4 @8
365x4 @9
295x6

Feet up wide grip Bench:
135x8x2, x9 or 10 i forget

Superset: Hamstring curls, cald raises leg extensions
3 sets of 12-15

Superset:
Seated press:
95x8
75x11, 10

Face pulls: 3 sets of 15

Time: 80m
Srpe: 7

Stay safe if you're working cald raises into your rotation; remind me not to let you escrow for squares this weekend.

Now I'm gonna have collectors showing up in my thread smh

2/9/23: w6d3

Bench:
165x3 @7
170x3 @8
190x1 @9
175x3 @9.5
155x7

Little heavier than expected but not bad.

HBBS:
225x10
185x10x2

Leg Press:
315x12x2

Wrote 225x10x3 down but after set one knew that'd be too heavy. Maybe jumping from 1 to 2 plates was a bad idea.

Cable Rows:
120x15, 14, 12

That's it. Too lazy for bis & tris.

Time: 72min
Srpe: 8

2/10/23: w6d4

Dips:
+25x10
+25x10
+25x9

RDLs:
225x10x3

Mailed this session in.

Time: 30m
Srpe: lol

Sorry, big fail on logging. Let's just say deload weeks are aids. Completely killed my momentum. In truth it probably had more do with getting quasi-laid off and scrambling to secure a job during redeployment period. I have that now so we're good.

I did work out fairly consistently but workouts were short and I cut a lot of BB work. Most lifts regressed but bench felt great. Do have a bit of rotator cuff soreness lately, think it's from lack of fluff work.

Yesterday:
HBBS w/belt:
275x3x2 @8, 8.5
265x3 @8
225x8x2

Bit harder than it should be.

Bench:
155x4 @ez
165x4 @7
170x4 @8.5
175x4 @9.5
145x9

Vhandle Cable Rows:
140x10-15x3

Today:
DL w/belt:
345x4x3 @8ish
295x8

Feet Up Wide Grip Bench:
145x8x3

Calf Raises:
160x14x2

Hamstring Curls:
65x14x2

Leg Extensions:
135x15
160x15

Those were supersetted.

KB press:
16kg x15x2

3/8/23: conditioning

Stationary Bike: 25min

Some curls


These conditioning days are really important. Found myself sucking air after skipping these for a couple weeks.

What happened to your weight during the layoff? About the same?

Yeah though I feel a little doughier around the midsection. I've def been eating more. Snacking mostly. Maybe I'll write up my diet to make Loco mad.

I suck at updating. Some **** came up. But I've been lifting.

Something really up with my right upper arm. Rotator cuff and Tricep both pretty sore. Benching doesn't bother it too much. Doesn't like squatting much. Dips are out. Overheads must keep light.

Back at my old gym in fall river. Looking after my folks for a few days. The gym is so sick wish I never left. They made some nice updates actually.

3/20/23:
Hbbs w/belt:
235x5
265x3
285x1
295x1 @8
235x5x2

Bench:
155x4
160x4 @7.5
170x3 @8.5
185x1 @ way too hard.
145x7x2

Seated cable rows: 2 sets
2 sets of bis and tris

3/21/23:

DL w/belt:
345x1
365x1 @ez double over no straps
405x1 @10 w/straps
315x6 @8

Another day at the former gym. They put the DL platforms on the top floor along with some xfit style rigs set up. Quite nice.

Cable lateral raises:
3 sets of 10-15. Very light. Just trying to rehab this right cuff/shoulder/tricep thing. Avoided pushing weight today.

Superset:
Seated leg curls
Seated leg extensions
Standing calf raises

2 rounds of 14-18 reps.

😡

To his credit, IIRC, kc doesn't eat Indian desserts. Then again, Mrs. kc has inspired some massive changes in our boy, so maybe that is no longer the case.

why do you actually do singles? are you gonna enter a meet again or just training for health/aesthetics? I think it'd b cool and remove some doughiness if you did like 5 sets of 8 on your core lifts instead of this low volume stuff.

You're prob right tbh it's just all I know.

I have been lifting but inconsistent. Some family stuff and finally got a house.

RIP to thayer.

Ugh suck at logging. I had AIDS last week and still a little bit, but I got to the gym on Friday just to move a bit and get a pump.

Somewhat taking evo's advice to heart. No more low reps for lower body stuff. I just don't care that much. Bench was moving in the right direction so mostly sticking with that.

Still a little sick and coming off a layoff so keeping volume in check this week.

4/10/23:
HBBS w/ belt:
185x8x3

Bench:
155x4
160x4
165x4 @9
145x6

Cable Rows:
120x12x3

4/11/23:
RDL:
275x8x2

Feet Up wide grip bench:
135x8x3

Superset:
Seated Hamstring Curls
Leg ext.
Seated calf press
2 rounds of ~15 reps

KB press (kg):
16x15x2

Both sessions about 45-50 mins and not too taxing.

4/13/23:
Bench:
165x3 @7
170x3 @8.5
185x1 @9
175x3 @9.5
155x5 @8

Front Squat:
165x3
175x3
185x3 @8

Leg Press:
315x12x3

Face Pulls