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hitting the gym hard. happy with my progression. may make a post soon comparing.

bench
200x1x5 (woop!); 200x1x4; 195x1x5

press
125x1x5; 120x2x5

deadlift
245x1x5

pullups
3,3,2

abs
different crunch machine (super easy)
90x10
150x2x15

russian twist
35x20
45x2x20

decline situps

10lb x 3x10

FOOD today
standard breakfast
2 cups coffee
banana
leftover hamburger helper
bag of lobster flavoured pollock - 160 calories, 1g fat, 6g sugar, 16g protein
handful baked chips
smoothie - almond milk, frozen berries, 2 scoops protein
going to finish the hamburger helper now with a can of tuna

5 Month Comparison - could wait for 6 months, but I don't feel like it.

Based off post #32

Bench: 160 --> 200
Press: 90 --> 125
Squat: 165 (poor form) --> 200 (good form)
Chinups: 6 w/ 40lb. assistance --> 3 unassisted
Pullups: 5 w/ 50lb. assistance --> 3
Deadlift: 185 --> 245
Abs: hard to compare but they def feel better

Weight: I've changed gyms and the new scale sucks. I'm probably close to 205. My body feels a lot better. Looking to eat healthier, and drink less (especially beer). If I'm going to drink I'll try to stick to vodka/water or something.

tried some new stuff today...

facepulls
50x3x8 - felt easy gotta make sure form is good.

squats
205x1x5; 195x2x5 - form felt great. nice and clean.

barbell rows
145x3x5

chinups
4,4,3

may need to rejig my workouts, but i seem to be going every day which is good. not sure if deadlift followed by barbell rows is the best plan.

rocked some HIIT on friday.

went to a diff gym. their treadmills were crap. no interval setting, so i tried to do it myself, but whenever i upped the speed the treadmill would just shut down. it was junk. i cursed very loudly. ended up just going to the bike and doing about 15 mins of 30s hard, 1 min chill. was a sweaty mess. good times. hopefully hit the gym later today

the weekend was a little aggressive. got offered a job on friday. so friday night was messy, and then saturday the party continued.

went out with some friends after worked today and played settlers of catan then hit the gym at 11pm for a quick.

press
125x3x5 - like a boss. it actually felt good. prob 130 next time.

bench
195x1x4; 185x2x5 - not like a boss. definitely hard after doing press first.

pullups
4,3,3 - some of those may have been not quite all the way up. more ensure best form next time.

rocking the back day bro

squats
205 - 5,5,4 - went to failure on the 5th rep of the last set. couldn't stand up. glad the support bars were at a good height.

deadlift
245 - 3
225 - 3

barbell rows
150 - 5 - arms were giving out, no so much back
145 - 5 - narrower grip, felt good
155 - 5 - this felt about right

facepulls
52.5x3x5

smashing a huge protein drink with my new optimum nutrition gold standard

warmup - ran 1.3km to gym

HIIT
21 mins - 1 min @ 10 mins/mile, 30s @ 5 mins/mile.
Ended up doing roughly 3 miles and 500 cals.
Next time I need to up the jog speed. For 2 reasons, it feels pretty slow, and also it takes a little while to speed up to the run speed, so it wont take as long.
May look at more of a 60/40 split to accommodate for the catch up time. that being said, there's a bit of a slow down time as well, but it def slows down faster than it speeds up

cooldown - walked home 1.3km

smashing water now

bench
200,195,190 x 5 - had to drop 5lbs each time. was hoping to do 200x3x5 but just couldn't hack it today. having a big night at buddies' stag last night prob didn't help.

pullups
3,4,3.5 - first set was too quick after bench. took some good breaks in between, and also tried to 'kip' or whatever it's called. i don't really know how to do that though so wasn't really helping imo.

press
125x1x4; 115x2x5

ab crunch machine
80x3x15

should've done more for abs but wasn't feeling it. need to look at a good ab routine, also focus lots of eating right and HIIIIIIIIIIIIIIIITTTTTTTT

squat
205x3x5

deadlift
235x5

barbell rows
155x3x5

facepulls
57.5x3x5

deadlift and rows felt way better with a slight upward look. makes sure to keep the back arched to not put strain on discs/lumbar. felt better also made it feel easier to do the exercise. think i can up each exercise by 10 next time.

still trying to get the facepull form on lockdown.

warmup - 1.3km jog to the gym.

HIIT

kicked it up today, but probably too much. well definitely too much. i wasn't even feeling good during the warmup run.

set it for 21 mins.
1 min: 4:16 mins/mile; 30 sec 8:34 mins/mile.

Don't get why the time doesn't double since the settings were 7/14, but whatever.
First treadmill I had let me do those settings, but then I realized it didn't have a tv. Tried two other treadmills but the max speed was 12, so I went back to the tv-less one.

Made it to 16:45 then hit cooldown. I think I probably could have fought through and made it but it was starting to feel a little unsafe. Didn't want to trip or faint and KO myself.

Forget the stats at the end but it was close to 500 cals and roughly 2.8 miles.

I guess next time I'll try 6.5/13.

oh god. i've been eating really well lately. i think before i didn't necessarily eat badly, just didn't focus on eating well. the last little while i've been really trying to watch what i eat.

went out saturday night. had a 'few' drinks and made my way home. en route home decided to stop at mcdonalds. and it resulted in ordering this:


a couple mcgb's.
just checked out the nutrition facts on mcdonalds website.

forgot to mention i did some crunches, side crunches, and bicycle kicks for 10 mins or so after the hiit yesterday.

went to see The World's End last night. pretty funny flick. resulted in not going to the gym, but a day off is probably good.

got a membership to a bike share program yesterday. can now bike to the gym, rather than walk. it's a 1.3km walk, or probably about 1km bike ride. Biking serves as a better warm-up imo. In fact I didn't even consider walking a warmup.

bench
200x1x5; 200x1x4; 195x1x5 - need 200x3x5 next time.

press
125x1x5; 125x1x3, 115x1; 115x1x6 - would like to do 125x3x5 next. could be a little lofty of a goal.

comparing this to 2 weeks ago, not sure how i was so fired up back then. haven't improved. i guess now i'm working and probably tired in general.

pullups
4,3,3 - the 3's were def close to a 4. i also kind of cheat as the first pullup of each set, is a partial jump. maybe i'll start just from hanging next time.

abs
superset
80x3x15 - ab crunch machine
12lb. side raises x 10

squat

205x1x5; 205x1x4 (collapse); 195x1x5 - legs felt really tired today.

deadlift

245x5 - felt good. bar wasn't too heavy.

facepulls

57.5x1x5; 65x1x5 - these just felt weird. stopped after 2 sets. something was off.

barbell rows

160x1x5; 165x2x5 - felt good. bar gets a little heavy on the arms.

chinups

4, 4.5, 4 - i was really happy with these. didn't jump for first one, and ensured to go all the way down.

haven't been since thurs. ended up packing friday night, moving saturday and then going on a trip sat night/sunday. played 27 holes of disc golf on sunday so got a good walk in.

body felt pretty hurting most of today. haven't been eating that well the last few days either.

at a new gym now. well same gym, diff location. it's possible the barbells are 5lb's heavier. i'm not sure, but they look bigger, heavier and i've encountered 50lb barbells before.

bench
195x1x5; 195x1x4; 190x1x5 - i hope the bars were in fact 5lb's heavier. if not, i just hope my body needs some recovery. thought the extra days off may get me to lift more today.

press
120x1x5; 120x1x3; 115x1x5 - felt similar to bench. not that strong

pullups
4.5, 3, 3 - first set felt really good. almost made 5! next time!

not a fan of my new gym. closes too early. made it today.

squats
195x3x5 - felt ok. need to improve.

deadlift
245x1x5 - used alternating hand grip. felt easier to hold bar.

barbell rows
165x3x5

chinups
5,4,4 - felt pretty good.

banged up my right shoulder falling off a bike on friday night. was just going to hit the gym today for a light workout but it actually didn't feel too bad. at least not for bench. i'm still weaker. i account it mostly to poor nutrition lately.

i'll be more settled in a week. just hoping to maintain for this week.

bench
195,190,185 - 5,4,5

press
115x5; 115x3; 105x5 - shoulder seemed to hurt for this, and was exhausted.

didn't think pullups was a good idea.

abs
15xcrunches
80x3x15 - ab crunch machine
2x12 with 10lb - decline situps. was really angled.

working too late these days, gym closes too early. work makes me tired too. not a good combo. may consider some sort of morning routine once i moved on saturday. made it today. my arm/shoulder still messed from bike fall. feels similar to the injury i had a few months back.

squat
195x3x5 - felt better than the previous time. need to breach this plateau.

deadlift
255x1x5 - this feels good. i've adopted the one palm in, one palm out approach. i think i can probably do 275. need a video though to ensure my form is good.

barbell rows
135x1x3 warmup...shoulder was annoying me so decided not to push it and stopped.

chinups
7,5,5 - 7 felt so beastly. i think i cheated a bit, but still happy with that.

interspersed various stretches i learned at physio and did some shoulder press with just the bar as well.

went on friday after work. such a weakling now. went to a new gym. it was super busy and really annoying. i guess that's to be expected around that time.

bench
195x1x5; 185x2x5

press
120x1x4; 115x1x4; 105x1x5

pullups
5,5,4 - was really wide gripped. didn't feel great

moved all day today so felt like a decent workout.

meant to do some hiit yesterday but got caught up watching football and setting up my new pad.

barely slept last night. woke up at 6 this morning. had an hour to kill so went to check out the gym in my bldg.

i like that the treadmill has automatic intervals rather than having to hit a button to change between jog and run speeds. however, there didn't seem to be a way to change the timing. it was set to 1:30 sessions of each.

originally set it to 6.5/12 but after my second sprint i was bagged. lowered it in intervals down to 5.5/10.5

ended up running 2 miles in 14:30 for 344 calories. may have been able to push through for the remaining 6 mins, but given this is my first workout before working i didn't want to push too hard.

need to see if i can change the settings next time. on the downside, 12 seems to be max sprint speed. maybe that's fine if it always has to be 1:30/1:30.

ideally will hit the weight tonights after work. weighed myself the scale at this gym. 206 with shoes/shorts/shirt. lightest i've been. could be the scale, could also be the fact it was 6:30am

september has been a fairly bad month for me workout-wise. working lots, moved twice, and had a lot of errands to run. also just for laughs comedy fest has been taking up many of my nights. needed to get back to working out. things are mostly settled now and falling in place.

judging by my performance today, i definitely need to be going regularly again. i think i need to eat better. i'd say i've been eating healthily, just not enough muscle building type food.

had to get my suits tailored because they don't fit any more. shocking how much a difference 20lbs makes. most of it was in the belly/waist too. i've done 2 suits and 5 shirts and it's cost almost $300. expensive but worth it. much cheaper than getting new stuff that's for sure.

been biking around tons. in the past 40 days i have about 120km on the bike share program in town. it records your stats.

today's workout. back to the bread and butter.

squats
195x3; 185x2x5

bench
190x3; 185x4; 175x5 - this was depressing

press
110x3x5 - tough but manageable

pullups
5, 4, 3.5

dropped so much in everything. i think a combo of lost strength, tiredness, poor nutrition.

hope to go again tomorrow. will depend what time i finish work and if i go to a comedy show. same for thurs.

wow lol, losing dem gains bro.

Lol that was over a month ago. Also think that only affects my belly and not my muscle gains. Still need to lose some bf for a 6pack but it's significantly better than a few months ago. I'm prob 205 now.
Before I was skinny fat. Now I'm just kinda skinny but there's some muscle definition coming.

comedy event done. settled. regular routine starting.

squat
190x3x5 - felt good. could do 195 next time.

press
120x1x5; 115x1x5; 110x1x5

bench
185x3; 175x4; 165x5 - jesus i feel so weak. doesn't help doing it after press, but it feels like i've lost my gains pretty quickly with just 2 weeks off.

chinups
7,5,5 - these feel good.

hope to get back to 200+ for squat/bench and 130+ for press soon. Guess that can be the goal for October.

felt a bit better today at the gym. muscular endurance doesn't seem to be there though.

squats
195x2x5; 185x1x6 - definitely could feel form lacking by end of the second set, but crushed the form for the 3rd set.

bench
185x2x5; 185x1x3 - will get 3x5 next time.

press
115x1x5; 110x2x5 - was def struggling by the end

pullups
5,4,4 - should've been a dead day, but lower back didn't feel 100% so opted for pullups.

tomorrow going to do HIIT and abs.