7/7

barbell curls
bar x10 x2
65x6 x3

DB curls
30s x6r x3
hammers
30s x6 x2

pullups
bwx5 x3
+20x1 x8

7/8

foam roll lower body / lats

warmup skwats + presses with bar

PCs
95x1 (+2 presses) x3
135x1 (+1 press) x2
155x1 (+push press)
175x1 (+push press)
185x1 (+push press)
195x1 (+push press)
185x1 x2

hbbs
135x5
155x1 x2
175x1 x2
195x1
215x1
225x1
205x5+ = 5
175x5
155x5
135x5 x6
95x15
95x12 FS

rope/abs 2 sets

pullups
bw x5r x3
bw x5 (BTN)
bw x2r x5 (BTN)

rope/abs 3 sets

knees were feeling pretty good. did some stretching before and after as well. hopefully all this (minor) extra work can keep them healthy.

7/9

fasted

pullups
bw x3r x10
bw x2r x5 (BTN)

531 incline bench (5s)
bar x30
85x15
125x6
145x5
165x1 paused
185x1 paused
205x1 paused
225x1
175x5+ = 5 (pause last)
155x5 (pause last)
135x5 (pause last)

pullups 3x5r

high incline
95x15 x3 (~1" off chest)
95x8 x3 wide grip (~1" off chest)

pullups 3x3 btn

DB floor press
50s x12 x3

incline db curls
15s x12 x3 (superset with floor press)
15s x10 x2

btn press 95x5 x3
klokov press 85x5 x2

band facepulls 3 sets

7/10

fasted

pvc lower body / lats

pullups
bw x5r x4
+30x1 x3
+20x1 x3

scale still says 155. thinking current maintenance might be somewhere around 2450. the amount of cereal and white rice I'm eating is getting stupid. when it's cereal, it's 3 cups at a time and that's at least once a day for a while now.

might do power cleans and/or more pullups later. sleep has been horrible.

7/10 night

pullups
bw x10r x2
bw x8
+20x1 x10

I notice my left elbow being more sore than usual.. and sometimes my right one feels funny too, so I either quit now or I step up the SMR on my upper arms and forearms... or I just do what I do and regret/whine about it later.

7/11

531 deadlifts (1s)
135x5 x2
185x3 x2
225x1 x2
245x1
265x1
275x1+ = 1
295x1
315x1
335x1
355x1

PCs
135x1 x5
155x1
175x1
185x1 x5

pullups
bw x10 x2
bwx5
bw x5r x3 (btn)

hanging ab stuff

GHR vs monster mini 3x10
rope/abs 3x10

foam lower body / lats

I PCd 198 a bunch of times today.

275x1+ = 1, then a bunch of higher 1 reppers? Huh?

But did u even push press it?

Felt like hitting a heavy single instead of stopping at 10 @ 275lbs.

Got "beyond 531“ haven't read it yet tho.

Also I told Nat I'm batting 1.000 getting numbers when I wear hookgrip and he said sample size 1 smh lol

7/12

fasted

PCs
95x1 x3
115x1 x3
145x1 x3
165x1 x2
185x1 x2
205x1 x3 (SUP, SNITCH)

GHR vs monster mini 2x10
rope/abs 2x10

pullups
bw x5r x2
bw x5x5 (BTN)

few sets of front lever progression stuff


might hit more pullups later.. doing 1s week for military press tomorrow.

7/12

night

hammer curls
20s x15r x2
20s x10 x2

barbell curls
65x8 x2
55x8 x2

pullups
bw x5x5

barbell curls
bar x10 x3

~60s rest between every set. had to get the curls in because wearing my new hookgrip tank tonight

**** yeah bro, slay some polynesian pussy

7/13

shoulder prehabs

5/3/1 military press (1s)
bar x10 x2
95x5
115x2
135x1
160x1
155x1+ = 3 (felt heavy )
140x3

pullups
bw x5 x2
bw x3 x10 (BTN) alt/superset with 135 incline

incline bench
bar x20
95x5
135x6 x10

dips
bw x8r x4
btn pullups (SS with dips)
bw x3r x4

btn press
95x5 x2
klokov press
95x3 x2
95x7

gonna overeat carbs today and might not even get 140g protein cuz I want to keep calories under 3k *shrug*.. it's been ~2 weeks at "maintenance" which has been around ~2500 cals according to myfitnesspal.

idk what I'm gonna do.. maybe some kinda calorie cycling to make this more difficult than it should be, or just eat 100-200 under for some really slow fat loss. any advice would be cool.

7/14

fasted

hammer curls
10s x25

barbell curls
55x10 x4
bar x10 x6

pullups
bw x5r x3
+20x1 x6

front lever progression (idk what else to call them)
6 sets of 2

under 30 min. tried for ~60s rest. might do more later, might not.

the barbell curls were done as strict as I can. I swear I have the weakest biceps when u factor in my pullup strength.. no carryover to biceps whatsoever for me. everyone lied to me: "chinups are enough for biceps".

just read "beyond 531"... don't read it if you have program A.D.D. like eye do. was planning on taking a deload but there are 6 week cycles in there where u skip the first deload, so that's what I'm doing now.

the "beyond 531" program is more of what I want to do, and I'm seriously considering it right now (at least for both presses). pretty much just working up to a (training) max for whatever movement it is for the day (either hit it for a single and go heavier, or rep it out), then volume work.

I have until thursday to figure it out because that's when the 2nd cycle of 531 begins

DAMN YOU, WEASEL!!!!!!!!!!!!!!!! I should've never read this book.

You have problems, brah. On the plus side, you will be an expert on all brogramming (but master of none )

deathpotato back!?

7/15

fasted

pullups
bw x5x5
+20x1 x5

front lever raises
15 reps.. some dubs mostly singles

skwat day.. hoping the carbs I eat helps me later

7/15

foam lower body / lats

531 hbbs (1s)
bar x10 x2
95x5
135x5
175x5
205x1
225x1
245x1
255x1
225x1+ = 5
225x3 x2
205x3 paused
195x3 paused
185x5 paused

FS
155x5 (+5 btn pullups) x3

PCs
135x3 x2
155x2 x2
175x1
185x1 x10

GHR vs monster mini 3 sets
rope/abs 3 sets

IDK why I was messing around with my PC form and started moving my feet out for the catch. they were pretty much 5 sets of 2 but I had ~10s rest in between the reps so whatever. I did the first rep "no feet" then the 2nd, I'd widen out for the catch. I really think this will allow me to PC heavier weights more consistently in the long run BUT my right knee didn't like it, so I stopped.

planning on ending this cycle of 3/5/1 on wednesday with incline, then I'll be running 5/3/1 six week (+1 week deload) cycles with joker sets most sessions. kinda want to quit daily pullups because my elbows are sore.. they aren't getting any worse, but they aren't getting any better even with SMR. I'll begin icing. If it gets worse, then F daily pullups.

also, I've averaged ~2580 cals daily for the last 14 days and weight hasn't been higher than 157. will try for ~24xx avg and see what happens with the increased workload. like I said, I wouldn't mind dropping 1lb a month... maintaining is cool too if I get stronger, obv. I'm estimating I'm still 11-12% tho. might get a pic up, might not.

Somebody tell busto about the latest loco and kc bodpod measurements

busto confirmed 7-8%.

Did anyone have busto as not 8% he's ripped and jacked as fack. Skinnies calling him 11% are dreaming.

Busto is a borderline anorexic, we must do what we can to get him to see the light

log update coming soon! I think I've turned into an old man in barely more than a year.

Read this on another forum about visiting Hawaii. Thoughts?