8/9/18:
Squat:
185x5
225x5
275x5x3

Press:
115x5
125x5x2
115x4

8/14/18:

Squat:
275x5
315x1
345x1 @ ~7.5
275x5x2

Bench:
155x5
175x1
185x1
155x5x4 @7, 7, 7.5, 9.5

rests were short and just lacked endurance on that last set. 4th rep fine 5th just got real slow.

8/17/18:

Press:
115x5
125x5
145x1x2 @8,8 (second was better ldo)
115x6x4

DL:
275x5
315x5
365x5

pretty OK day. Sorta felt like garbage.

Also had a coffee date after. was a k/10.

Going for a second date? K/10 is high praise.

Was k/10. Not K.

Prob a 2nd date but someone I went to HS with so feels weird. Like a backwards step. But should probably get over myself.

Yeah man. No harm in seeing what's there and where it goes. Good on you for taking a shot.

Obviously K instead of k was a typo. I would not put capital letters in your mouth.

8/27/18

Press:
115x6x4

Squat:
135x6
225x6
275x6

Kind of rushed today, though I really shouldn't have been. I was up at 5:50 but got caught up in some work and didn't gym til almost 8.

I'm obv a ****ing mess right now so really my only goal for this week is to wake up on time and get to the gym every day. Whatever gets hoisted or not is of secondary concern.

Normal hot mess or are you in some real trouble? Good job getting to the gym. Agreed, just get your ass there

just normal hot mess.

8/28/18
HBBS:
135x8
225x8x2

DB Inc.:
55s x10x2

Not much time today.

Okay

it's not that i haven't been to the gym, just nothing worth logging and totally half-assed.

decided to start an actual program. I'm doing the bridge. Already skipped a set.

Bridge: Week 1 Day 1
Squat w/ Belt:
255x5 @6
275x5 @7
295x5 @8

Was supposed to be 2 sets at 8 but I squatted saturday and my left groin felt shaky enough that I figured calling it here was correct. This is supposed to be a low stress week anyway.

Comp Bench:
145x5 @6
155x5 @7.5
160x5x2 @8.5, 9.5

lolll. Endurance is just the worst.

Mid-shin Rack Pull:
315x5 @7
345x5 @8
375x5 @9

Did these with straps. Stood on a mat but start point probably a little higher than I'd prefer. Hard to gauge RPEs on this but felt relatively close.

Took 90 minutes. Will try to trim that down over the coming weeks.

9/19/18

Bridge: Week 1 Day 2
Press w/ belt:
115x5 @6
120x5 @6
125x5 @7
130x5x2 @8, 8

These went a lot better than expected. RPE might even be a half point lower on all sets.

SSB Squat:
245x5 @7
255x5 @8
265x5 @9

Assuming bar is 65. As discussed previously, we have a ghetto bar that has the handle bars exactly parallel to the curved portion of the bar. On top of that, the padding for the neck was missing, so I used my hoodie hood to create some padding there, then pushed up the handles so they were perpendicular to my neck. Otherwise the bar would be digging into my neck too hard and that seems dumb. So this puts the weight way out in front and these were ridiculously hard.

Incline Bench:
95x10 @6
105x10 @7
105x10 @9
95x10 @9

Programming called for x10 @7, @8, and @9. First time really programming a barbell incline. I actually wrote in my notebook 110x10 for the second set, good thing I didn't. Upper body endurance is just really bad. Even that last set, reps 1-7 were all cake, 8 was fine, 9 a little tough, then right near the top of rep 10 it became a struggle.

9/20/18

Bridge: Week 1, GPP Day

Ex. Bike: 30 mins

Leg Raises: 6min AMRAP
60

Lat Pulldowns: 6min AMRAP
100x13, 11, 10, 8, 6 (48)

9/21/18:
Bridge: Week 1 Day 3

DL w/belt:
335x5 @6
350x5 @6 (lol)
385x5 @8
385x4 (f) @10

no idea. First set of 385 felt great. Second set started great but some doubt crept in and I took an extra second before attempting the 5th rep and gave up easy. Mostly mental I think, and probably a bit of a lack of conditioning.

Pendlay Rows:
145x10 @7
150x10 @8
155x10 @9

I screwed up on day 2. Was supposed to be supplemental bench movement #2, which is pendlay rows, and today was supposed to be incline bench. My pecs were fairly sore so I decided to just do the rows today. Not pressing at all today not ideal but whatever.

Leg Press:
365x10 @6.5
405x10 @7.5
445x10 @8

Was supposed to be x10 @7,8,9, but first time really programming these. Seems I could go quite a bit heavier. Fun exercise if I'm being honest. All of the pump, none of the existential dread.

And thus completes my first successful full week of training in I don't know how long. I'm also logging food and tracking weight. Beach szn 2020 here I come.

New Robyn album Oct. 26th.

Is this going to be the great kidcolin cut? Never thought I'd see it happen.

+1 to the thumb.

Renton,

Many people are saying we were robbed of a KC bodybuilding prop bet due to the cowardice and impaired cash flow of a large browed midget renting living space in a friend's utility closet.

Huge if true.

Another good thing is I was quite disciplined with bed and wake up times this week. 5:45a.m. M-W. Thurs I let myself sleep til 6:30 due to work keeping me up late and it only being a GPP day which is quick. Today I did snooze til 6:05. I blame my friend for texting me hat stupid huffpo article about fat & health right as I was getting in bed.

My rage quotient was so much lower before I knew that article existed.

F you for even writing this, as I went and read that article.

It's the fault of the doctor, it's the fault of the food industry, it's the fault of society, it's the fault of the bullies.... my goodness.

That article is amazing.

"For 60 years, doctors and researchers have known two things that could have improved, or even saved, millions of lives. The first is that diets do not work. Not just paleo or Atkins or Weight Watchers or Goop, but all diets."

" Keeping weight off means fighting your body’s energy-regulation system and battling hunger all day, every day, for the rest of your life."

It's truly an unsolvable mystery as to why this woman can't keep weight off:

Has she even heard of the TCOT breakfast?

Yeah the binge mode part was when I texted my friend in anger and stopped reading.

Guess I'll post weekly weigh ins too. Guess I'll use Monday since that's the first 7 day stretch I have.

Week 0: 223.6
Week 1: 221.2 (-2.4)

Both numbers a little inflated. Last sunday I had a bunch of MSG-infused chinese food. Yesterday I was 219.8 but we had a cookout with a lot of food. I didn't go too crazy but some beers were had and a homemade malasadas.

9/24/18: Bridge, Week 2 Day 1

Squat w/belt:
275x5 @6 (no belt)
315x1 @6
345x1 @8
295x5x3 @7, 7.5, 8

Day called for 335x1 but 315 felt super light. Based on that the "chart" would call for 305 for the work sets but I decided didn't want to jump 10 pounds in intensity and add 2 sets in week 1. So I kept rest at 3.5 mins and got some more fatigue that way. Overall these felt great.

Comp Bench:
155x5 @8
175x1 @7.5
155x5x2 @7.5, 7.5

Same deal. Weights will prob go up next week.

Mid Shin Rack Pull:
355x5 @7
365x5 @8
375x5 @9
375x4 (f) @10

used straps. Let's call it a conditioning issue. Did tweak a little something in my left knee on the first rep of the 2nd set so that was on my mind. Just tired out. The 4th rep wasn't a huge grind or anything though it was obv heavy. These were more "mid shin" than last week. I put a plate under the mat I stood on. This exercise might be harder than deadlifts for me. Start position less forgiving if you **** it up and less leg involvement. Good exercise.

should mention cals are 2400 right now.