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5/9/2021
Squat
135X10
145X8
155X6
165X4
175X4
185X3
155X12
WG pulldown
100X10
120X10
140X10,7,5,4,5
WG Machine Row
70X10,8,8,8,8
CG Pulldowns
125X10,8,6,5,7
Machine Preacher Curl
75X10,7,7,7,7
Curls
60X7X5sets
Calve press on LP machine
230X12,12,12,10
Rear Delt Machine
55X20
60X12,12,12,12
Calve Raise on Squat Machine
70X12
140X12,10,10,10,8,9
Hammer Abd Crunch
60X12X4sets
Weight: 185.6
Notes:
Right shoulder feels tight under the bar. We'll see maybe I'll take the Squat seriously. Most are wearing a mask in the gym so I decided to keep mine on.
There was a guy running for a while on the treadmill and then he came over to the free weights. I had been the only one there to that point and this guy was just hammering the weights. Not a huge guy but really going at it with drop sets and some super slow sets and all manner of variations. It fires you up and it's a huge benefit of hitting the gym.
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5/12/2021
Bench
135X10
155X10
185X7
205X3
225X1
230X1
205X3,3,3
185X6,6,4,4
CG Bench
155X6,6,6
Overhead Press 65X21,14
Run 3 miles @ 29:56
Weight: 187.6
Notes:
Bench is getting stronger which makes for a dilemma as Summer is coming and I'm not in beach shape. Going to try to thread the needle.
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Killing the volume im here.
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Big Pecs = key to a beach body that makes the ladies' heads turn =) Big cannon ball Shoulders also helps compliment big Pecs. Just sayin!
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5/14/21
Squats
135X12
155X8
185X6
205X4
225X3,3,3
185X8
WG Pulldown
100X10
120X10
140X10
160X4,4,4
140X7
WG Machine Row
75X10,7,6,6,7
CG Pulldown
140X5X5sets
Machine Preacher
80X10,10,85X7,6,5
Curls
60X8
70X5X4sets
Rear Delt Machine
65X15
70X12,9,7
Calve Press on LP Machine
235X12,12,12,12
Hammer Abd Crunch
70X13,13,13,10
2 mile run @21:14
Morning weight:
185.6
Notes:
Running after Squats is funny the legs feel like lead. Changed my desert from ice cream and pie to peanut butter and jelly on toasted cinnamon bread. I need more fat in my diet. Squats went a lot better was only planning on sets of 4 with 185 but that idea quickly disappeared. Getting under the bar better but right shoulder still a little tight. Overall everything feels tight with the Squatting which is why I wanted to add it. Don't have to go heavy I just want to gain the flexibility of ass to grass Squats and a little power.
It's weird yesterday the CDC lifts the mask requirement and at the gym they took down the optional signs and put back up the mandatory mask signs. It's fine I just want to work out but I know the level 1 mask that I'm using provides no protection and is just for show.
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5/16/2021
20 flights on the sledding hill with the 40lb vest ~ 43 minutes
Bench
135X10
155X10
185X7
205X3
225X1
185X4
Weight: 187.2
Notes:
I felt weak on the bench, so I thought I would try to do some work at 185 and found I had nothing there. So I just called it.
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5/18/2021
188.2 this morning. I'm going to do a little 12 day cut, starting today!
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5/19/2021
Squat
135X10
185X8
225X6
245X4,3,3
185X9
WG Pulldown
120X10
140X8
160X6,5,4,4
WG Machine Row
70X14
80X7,6,5
CG Pulldowns
140X5,5,5,7
Preacher Machine
90X8
95X6,6,5
Curls
80X4,4,4,4
Rear delt machine
75X15
80X10,6,6
Calve Press
250X14,12,12,10
Hammer Abd Crunch
75X15,14,10 Cramps
2 mile run ~ 20:32
Weight: 185.8
Notes:
There is this weird clicking when I do the rear delt machine in the area that was injured, no pain, it's like the ribs near the spine are out of place, but that movement seems to get in there really well. Squats with a mask sucks. Fewer people are using masks in the gym now so I'll stop too!
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5/21/2021
Bench
135X10
155X8
185X6
205X3
225X1
205X3,3,3
185X7,5,5
3 mile run in the Sun ~ 31:36
Weight: 184.8
Notes:
Much better bench than Sunday. I dropped the CG bench and the overhead press. I just want to Bench for a while and make sure I get the recovery right. That's plenty of volume for the bench. Weight was 184.8 2 days in a row. Have added the 1-3/8 mile no excuses walk after dinner and I'll probably stay on this cut till the 4th to be beach ready.
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5/23/2021
20 flights on the sledding hill with the 40lb vest
Notes:
Didn't get much sleep the last 2 days and I decided to skip the weights today. I'll get back on it on Wed.
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5/26/2021
Bench
135X10
155X10
185X8
205X2
185X5,4,3,4
155X10,8,7,5
3 mile run @ 28:58
Weight: 185.8
Notes:
Definitely plateaued on the bench, just going to try to grab reps from here for a while. A little faster on the run.
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5/28/2021
WG Pulldowns
100X10
120X10X5sets
CG Pulldowns
110X8,10,10,8,8
WG Row
75X7,5
70X8,6,8
OP Machine
20X15X4sets
Preacher Machine
80X8X5sets
Calve Press on LP machine
255X15X4sets
Curls
60X7,9,10,8,7
Rear delt machine
75X15,10,10,8,6
Hammer Abd crunch
80X15,11,9,6
Notes:
Kept things light. Squat rack was never free, maybe do something for legs later but it's raining right now. I added the OP machine and it's very smooth, I really liked the movement. Did more super sets today to save time. With the holiday and work we'll get back to it next Friday.
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5/28/2021
2 mile run @ 20:19
Something rather than nothing.
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6/1/2021
Bench
135X10
155X10
185X5
155X10,10,7,7,7
CG Bench
135X7,4,4,4
Overhead Press
45X12,12,12,12
20 flights on the sledding hill with the 40lb vest ~ 42:30
Notes:
Got back early so was able to get a workout in. Felt very weak on the bench so kept it light and tried to get some work in. Pretty sure I need to keep it light for a while on the bench and establish a base and then take another run at it down the road.
Went pretty good on the hill.
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6/3/2021
2 mile run
Yesterdays weight: 183.4
Notes:
Might of been dehydrated on that weight, starting the Summer cut.
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Somehow wound up straining my lower back. Tried to run yesterday but only got to the corner and called it. Feels better today. Should get back to it tomorrow. Yesterdays weight 184.4 so it's lower lows and lower highs, heading in the right direction!
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6/5/2021
3 mile walk
6/6/2021
20 flights on the sledding hill with a 20lb vest ~ 42.5 minutes
Bench
135X10
155X10
175X6,6,5,4,4
CG Bench
135X10,5,4,4,4
Overhead Press
50X12X4 sets
3 mile walk
Weight: 184.4
Notes:
Feeling weak and it will only get worse from here. I want to stick with the 175 on the bench during the cut so coming back won't be so bad. Lower back much better today.
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6/9/2021
2 mile walk
1-3/8th mile run
CG pulldowns
100X10
120X10
140X10
160X4
140X7,5,5,5,5
WG Machine Row
70X10,10,8,8,8
Machine Preacher
80X8
95X7,7,5,5,5
80X8
Hammer abd crunch
85X15,12,8,3
Calve Press
260X15
270X10,10,12,12
Weight: 184.6
Notes:
Lower back is better but it's still lingering.
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6/10/2021
Weight: 183.8
Goal: 177.6
Heading in the right direction.
