Training log because I can't remember what I did.

[BigChrisF]

Warm up
stretching
shoulder circles
cable press downs 10 x 5
camber bar curls 70 x 10 x 5

Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 x 2 pause on last rep

Everything felt really heavy today, so I just did this. It was a long week on the swing shift, so that is probably why.

[BigChrisF]

Warm up
stretching
shoulder circles
cable press downs 40 x 10 x 5
camber bar curls 70 x 10 x 5

Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 12 pause on last rep
250 x 20 pause on last rep

[BigChrisF]

Warm up
Stretching

Deadlift
135 x 20

I was planning on doing more, but there was water soaked into an area of the carpet in the basement(gym) that shouldn't be there and I spent most of the time trying to figure out where it came from. I still don't know.

[BigChrisF]

Warm up
stretching
shoulder circles
cable press downs 40 x 10 x 5
camber bar curls 70 x 10 x 5

Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 15 pause on last rep
250 x 20 pause on last rep

[BigChrisF]

Warm up
Stretching
shoulder circles

Pull ups - reverse band
2 strong 1 avg x 10 x 3

Deadlift
135 x 10 x 3

Push-ups
Bodyweight 10 x 3

Jumping jacks
Bodyweight 10 x 3

Basically 4 exercises for 3 rounds. My cardio is pathetic. It's never been great, but it took a nosedive after I got COVID last year and never really came back. Could be coincidence and I'm just getting old. The pull ups was the hardest part. I was starting to fail there. Probably could have done several more rounds if I cut that one out. I have some training for work coming up that is basically a glorified calisthenics for several hours every day. The only thing to be learned is how much everybody sucks. So, I had better work on it in advance.

[BigChrisF]

Warm up
Stretching
shoulder circles
jumping jacks x 20

Pull ups - reverse band
2 strong 1 avg x 10 x 3

Deadlift
135 x 10 x 3

Push-ups
Bodyweight 10 x 3

Jumping jacks
Bodyweight 10 x 3

I did this again. I feel like I did a bit better on the pull ups. Still sucking wind, hard. When the heat goes away, I want to go back to more track work as well. I think progression is going to come in the form of more circuits before I add more reps. Potentially more exercises if I think of something that would fit in well with this circuit.

[BigChrisF]

Warm up
stretching
shoulder circles
cable press downs 40 x 10 x 5
camber bar curls 70 x 10 x 5

Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 10 pause on last rep
355 x 10 pause on last rep
250 x 20 pause on last rep

I decided to hit a higher weight today. It went better than I thought it would since it has been since March since I went over 325. I wasn't making progress at the time and I would even say that it was getting harder. I kinda went through a couple months of getting weaker and then I started improving again. Probably a little burnout.

[BigChrisF]

Warm up
Stretching
shoulder circles
jumping jacks x 20

Pull ups - reverse band
2 strong 1 avg x 10 x 3

Deadlift
135 x 10 x 3

Push-ups
Bodyweight 10 x 3

Sit-ups
bodyweight 10 x 3

Jumping jacks
Bodyweight 10 x 3

I added sit-ups into the mix and I'm glad I did. I am absolutely terrible at these and apparently leg raises or planks have zero carryover into this movement. This was atrocious and shows that I need to work on that! Ran the timer tonight and this took about 9.5 minutes.

[BigChrisF]

Warm up
Stretching
shoulder circles
jumping jacks x 20

Pull ups - reverse band
2 strong 1 avg x 10 x 3

Deadlift
135 x 10 x 3

Push-ups
Bodyweight 10 x 3

Sit-ups
bodyweight 10 x 3

Jumping jacks
Bodyweight 10 x 3

I did this one again. This time 8 min 41 seconds. Surprisingly, my abs didn't get sore after the last one. I was figuring I was gonna really be in for it a day or two after.

[BigChrisF]

Warm up
Stretching
shoulder circles
jumping jacks x 20

Pull ups - reverse band
2 strong 1 avg x 10 x 3

Deadlift
135 x 10 x 3

Push-ups
Bodyweight 10 x 3

Sit-ups
bodyweight 10 x 3

Jumping jacks
Bodyweight 10 x 3

This time 8 min 32 seconds. I definitely pushed the sit ups harder and that is likely where the extra 10 seconds came from.

[BigChrisF]

Warm up
stretching
shoulder circles
cable press downs 40 x 10 x 6
camber bar curls 70 x 10 x 6

Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep

My left shoulder and elbow have been hurting all week and were still hurting today, so I called it here. I keep sleeping on the damn thing and it keeps waking me up and I move and then I wake up on it again.

[Cellardweller]

Sit ups are evil. In high school we did this thing where we buddied up, one guy on the floor the other standing with his feet on both sides of the other guys head. The guy standing held the guy on the floor’s feet and pushed them out and down. The guy on the ground couldn’t let his feet hit the ground and had to try to kick the standing guy in the gut. But the standing guy would catch the feet and push them again. Pre season rowing crew. It was part of a “puke drill”.

[BigChrisF]

Warm up
Stretching
shoulder circles
jumping jacks x 20

Pull ups - reverse band
2 strong 1 avg x 10 x 3

Deadlift
135 x 10 x 3

Push-ups
Bodyweight 10 x 3

Sit-ups
bodyweight 10 x 3

Jumping jacks
Bodyweight 10 x 3

8 min 8 seconds. The sit ups are getting faster. Which isn't saying much, because the first time was absolutely awful.

[BigChrisF]

Warm up
stretching
shoulder circles
cable press downs 40 x 10 x 6
camber bar curls 70 x 10 x 6

Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 15 pause on last rep
250 x 20 pause on last rep

The 15 reps was right at the ragged edge of failure. Definitely would not have made another rep.

[BigChrisF]

Warm up
stretching
shoulder circles
cable press downs 40 x 10 x 6
camber bar curls 70 x 10 x 6

Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
325 x 12 pause on last rep
250 x 20 pause on last rep

It's been a long couple weeks.