Canceled my crossfit membership today and joined LA Fitness.

I go so rarely that I can't justify spending the money I do at xfit. Plus this gym has better hours that I can actually make it after work if I don't succumb to laziness. And it has bball courts, which I plan on utilizing.

Anybody who still reads this have any thoughts on a program? I'm fat so I'm going to need to drop serious poundage. I'm thinking GSLP for core lifts with some accessory work, and some type of LISS/ HIIT piece 2-3 times a week is the way to go.

I was thinking;

M: Bench, Squat, pull ups, curls
W: Press, deads, some row variant, some other accessory work?
F: Bench, Squat, ng chins, chest accessory maybe?

Core lifts would be traditional 2x5, 1x5+. Accessories 3x12. I dunno.

More pressing assistance work (DB bench, DB incline, barbell incline, DB shoulder press, weighted dips) and more pulling in general.

I assume if you're doing GSLP you're alternating bench and press each day?

Weighted dips are probably a no-go because of shoulder. I'm going to sit down in the next few days and try and sort something sensible out I guess.

Yes, alternating pressing/bench.

12/20/16

Squat: warm ups, 3x5x185
Bench: 2x5x135, 135x12
NG chins: 5, 4
Curls w/ 60# ez curl bar: 12, 8, 6

30 minutes on elliptical. Sad little workout but need to start somewhere.

This gym is a zoo. I'm not used to waiting for squat rack, walking up to a bench and trying to figure out if someone is using it (since someone didn't rerack weight) or walking up to dumbbells and not seeing any racked bc they're strewn out over the floor. People after just total ****s.

12/22/16

Deadlift: 135x5, 225x5, 275x10, 275x5
DB press: 4x5x40s
DB BOR: 70X12, 10, 10, 10
Cable row thing: 4x10x90thing

Elliptical for 45 minutes

12/24/16

Row warm up: 2 minutes
Squat: 95x5, 135x5, 2x5x195, 195x6
Bench: wu, 2x5x140, 140x16
Incline db bench: 4x6x55s
EzCurl: 60 x 12, 10, 8, 6

30 minutes on elliptical

12/27/16

Squat: wu, 185x1, 2x5x200, 200x6
Press: 2x5x95, 95x8
Push press: 2x3x135
Seated db press: 40x10, 8, 6, 6
EzCurl: 60x12, 10, 8

Elliptical 30 minutes

ETA: gym etiquette is incredible in my new gym. There are basically never any dumbells racked. They're always strewn all over the floor. Same with squat rack. Always at least 45s on the bar no matter what.

And the **** I've seen is pretty amazing too. Today noticed a dude doing incline bench on a smith machine wearing straps. Lots of other guys doing quarter squats and random other nonsense, but a lot of the ppl doing weird exercises are jacked beyond belief so wdik.

12/30/16

Bench: wu, 135x3, 2x5x145, 145x6
Deadlift: wu, 225x5, 285x6
Incline DB bench: 50'S - 12, 12, 8, 8
BOR (DB): 4X8X75
EzCurl: 60 - 8, 8, 6

Elliptical 30ish minutes

Deadlift is murdering my shins because knurling is basically same as a cheese grater. Guess I need thicker socks?

12/31/16

Squat: wu, 2x5x205, 205x7
Press: wu, 2x5x100, 100x7
RDL: 135x5, 225x5, 2x5x245
NG chins: 5, 3, 3, 3, 2, 2

Elliptical

Oh, also got a mile barefoot run in before the gym because my dog bolted out the front door and I had to chase her around my neighborhood. Phone auto recorded distance. Top speed of 12.5 mph too. Nb for a fat guy.

1/7/16

Bad week for gymming.

Deadlift: 135x5, 185x5, 225x5, 295x7
Bench: wu, 2x5x150, 150x10
DB incline ng bench: 4x6x55s
DB BOR: 4x8x80s

Bench and row were ss.

Elliptical - 25 minutes

1/15/17

Bench: 45x10, 95x5, 135x5, 2x5x155, 155x12

Squat: 45x5, 95x5, 135x5, 155x3, 185x1, 3x5x210

NG DB incline bench: 3x6x60
Superset with-
BOR DB Row: 2x8x80s, 6, 5

45 minute treadmill @ 15 incline

1/16/17

Press: up to 3x5x110
NG chins: 5, 4, 3, 5
Ezcurl: 4x8x60

Treadmill- 35 minute walk alternating between 12% and 15% incline

1/22/17

Squat: 3x5x215
Bench: 2x5x160, 160x10
DB Row: 85x8, 2x10x70

38 minutes treadmill walk mostly on a 15% incline.

1/29/17

A lot of hiking in Sedona.

2/4/17

Bench: up to 2x5x165, 165x8
Deadlift: up to 300x7, 300x5

Incline treadmill walk: 45 minutes

2/12/16

Bench: 2x5x170, 170x9
Incline db bench: 3x6x55s
Bent over db row: 3x6x95
Squat: 205x5, 205x4 (hit safeties)
Chest supported row: up to 3x5x275

45 minute incline treadmill walk @ 3.0

10/13/23

Cable chest press: 20x16, 30x12, 40x7
Dips: 4x10
Cable flys: 50x12, 10, 10
Cable lateral raise: 4x10x20
Tricep push down (single arm NG): 3x10x50
Overhead tricep extension: 3x8x80

20 minutes on elliptical

Been a while since I updated this. Might start logging again but maybe not. We'll see. Ruptured my Achilles last December playing bball and resolved to get back into shape when I was back on both feet. Been training consistently since March or April running a PPL split adjusted to avoid certain exercises. No benching for me, Im careful with dips, and avoid OHP of any kind. Down 25 pounds from time of injury and feeling much better generally. Achilles is much better but still some residual nerve issues and calf is notably weaker in the injured leg.

10/14: 3 mile jog

10/15:
weight assisted pull ups 3x10
Lat pull down: 105x10, 120x10, 135x2x10
Bent over DB rows: 3x11x65
Seated cable rows: 150x 9, 9, 8, 105x10
Hammer curls: 25x12, 10, 8

Dealing with tennis elbow in both elbows, which makes pulling movements uncomfortable. Hammer curls were the only exercise that didn't aggravate them at all.

Bodybuilding

Not bodybuilding, just training in 8-12 rep range, doing slow eccentrics, chasing the pump, and focusing on hypertrophy...oh wait.

10/16

Leg curls 140x10, 11, 8, 100x10 drop set
Split squat 10, 20x2x10
Hack Squat 3x10x135
Cable pull through 3x10x95
Calf raises on leg press 3x90x20
Leg extensions 160x12, 10, 10
Ab wheel 10, 10, 8

Elliptical 10 minutes

Dropping most barbell movements and focusing on machines+dbs+bw exercises and doing the above has resulted in completely eliminating all lower body chronic pain/soreness I used to have and improved my cardiovascular fitness and body composition. No fahves, no barbells, livin la vida EV, chicken breast, green beans, rice, fresh fruit.

10/17

Cable press: 20x15, 30x15, 32.5x12, 11
Dips: 3x12 (weight assisted), 1x8 unassisted
Incline DB: 40s x 6, 7, 8
Pec deck 4x12x115
Cable lateral raise: 30x8, 4x12x20
Ng single arm cable pushdown: 3x10x50
Overhead cable extensions: 3x8x95
Face pulls: 2x12x60
Hip adductor machine: 3x15x85

Elliptical 12 minutes

Dips and pressing movements often hurt my shoulders if I'm not careful, so just trying to keep it light and slow while trying to provide a training stimulus.

Same. I'm not getting any younger and my #1 priority in the gym is not snapping up my ish. Already snapped my Achilles and that was no fun at all.

My days of max effort singles, doubles and triples are in my rear view. My body comp has improved significantly since April hovering at the same body weight, but now I can stand to drop daily calories a bit for a few months to get a little leaner.

10/18

Single Seated calf raise 55x20, 65x15, 15, 13
Pull ups +104 x 10 + 78x10 + 52.5x10 + 33x6 (this is weight assisted, not weighted pull ups)
Lat pull downs 150x10, 8+2, 7+3
Seated cable rows 135x10, 11, 11
Chest supported t bar row 90x10, 10, 8+2
Bayesian(?) Cable curls: 30x12, 32.5x@12, 12

20 minutes elliptical, avg HR 145

The + reps are short 10-15 second rests. I think these are called myo reps? Elbows felt better today. I think I'm going to stick with two vertical pulls and two horizontal pulls on pull day. Beyond that, the volume just gets to be too much, especially for my poor fragile elbows.

On calf raises, I'm 11 months post-op and left calf is still far stronger and larger than the right. We can't all be Aaron Rodgers I suppose.

10/20

Leg curls 130x10, 135x12, 11
Bulgarian SS 2x12, 2x12x25
Hack Squat 3x10x155
Unilateral Calf raises on leg press 90x25, 23, 20, 15
Machine RDL 1x10x225, 275x 10, 10
Leg Extensions 165x15, 11, 9+2

Elliptical 20 minutes

10/21

Dips: weight assisted up to 1x10 no assistance
DB incline: 3x8x45
Cable fly: 50s x 15, 12,12
Cable lateral raise: 20s x 12, 11, 10, 10
Single arm cable push down: 50 x 10, 8+2, 5+3
Overhead tricep rope: 80x 12, 10, 12
Ab wheel 3x10

Elliptical 30 minutes