fitness

Workout log, goals, and progress tracking.

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Training Plan • Progress • Goals • 2023 • 2022 • 2021 • 2020

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11.28 Lower  run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x2 • DB lunge-rvs: 50x20x2
11.27        
11.26        
11.25        
Mon/Tue/Wed - sick. Thur - good workout to get back into the rhythm; felt surprisingly strong. Fri -

11.24        
11.23        
11.22 Cardio run: 1m • elliptical: 10 min
11.22 Cardio run: 1m • pullups: 10x2
11.20 Upper  run: 1m • BB OH press: 165x10x2,155x10x2 • machine row: 235x15x4 • DB bench press: 95x15x3
11.19 Cardio run: 1m • ab wheel: 20x4
11.18 Lower  run: 1m • leg press: 400x15x4 • back extn: 90x12x4 • DB lunge: 50x20x2 • DB lunge-rvs: 50x20x2
Mon - good workout. Tue - good cardio day. Wed - good workout; OHP felt strong; bench was moderate. Thur - felt under the weather. Fri - good cardio session despite still feeling under the weather. Sat - sick day. Sun - sick day. Recap - started the week strong until I got sick. Total number of sets: 28.

11.17 Upper  run: 1m • bench press-smith: 200x10x4 • shoulder press-mchn: 180x10x4 • farmer’s walk: 260x45sx4
11.16 Cardio run: 1m
11.15 Upper  run: 1m • pullups: 10x4 • cable x-over: 15x4 • tri pushdown: 25x4
11.14 Cardio elpt: 20 min • ab wheel: 20x4
11.13 Upper  run: 1m • BB OH press: 155x10x4 • DB row-sngl: 100x15x4 • DB bench press: 90x15x4
11.12 Upper  run: 1m • BB curl-rvs: 90x12x3 • upright row: 90x15x3 • machine row: 235x15x3 • cable crunch: 20x3
11.11 Lower  run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x2 • DB lunge-rvs: 50x20x2
Mon - good workout to start the week. Tue - kept it light as I didn’t feel great. Wed - OK workout; OHP felt heavy; bench was moderate. Thur - good elliptical session. Fri - pullups felt strong. Sat - didn’t feel great. Sun - didn’t feel great; bench felt heavy; shoulder press machine felt good; add it to the program; go up to 1 min on farmer’s walk. Recap - good week. Total number of sets: 62.

11.10 Upper  run: 1m • farmer’s walk: 260x45sx4
11.09 Upper  run: 1m • BB curl-rvs: 90x12x4 • upright row: 90x15x4 • ab wheel: 20x4
11.08 Upper  run: 1m • pullups: 10x4 • cable x-over: 15x4 • tri pushdown: 25x4
11.07 Upper  run: 1m • shoulder press-smith: 160x10x4 • DB row-sngl: 95x15x3 • DB bench press: 95x12x3
11.06 Cardio elpt: 20 min
11.05 Cardio run: 1m • ab wheel: 20x4
11.04 Lower  run: 1m • leg press: 400x15x3 • back extn: 80x12x3 • DB lunge-rvs: 50x20x3
Mon - decent workout back at the office gym. Tue - didn’t feel great after sleeping poorly. Wed - good elliptical session. Thur - decent workout; press felt surprisingly strong; bench was moderate. Fri - good workout. Sat - light day. Sun - farmer’s walk felt strong again; go up in weight next week. Recap - good week. Total number of sets: 48.

11.03 Upper  run: 1m • pullups: 10x3 • cable x-over: 15x3 • tri pushdown: 25x3 • lat raise: 20x3 • BB curl-rvs: 85x12x3 • upright row: 85x15x3
11.02 Upper  run: 1m • bench press: 235x8x4 • DB OHP-sngl: 80x10x4 • DB row-sngl: 90x15x4 • farmer’s walk: 260x45sx4
11.01 Lower  run: 1m • SSB squat: 210x8x2, 180x10x2 • Hatfield squat: 230x10x2, 200x12x2 • DB lunge: 52x20x2 • ab wheel: 20x4
10.31        
10.30        
10.29        
10.28        
Mon/Tue/Wed/Thur - couldn’t get any workouts in Vegas with early call times and early gym closures. Fri - good workout to get back into the rhythm. Sat - decent workout despite not feeling great; bench felt heavier than last week; farmer’s walk felt surprisingly strong. Sun - good workout to at least finish the week strong. Recap poor week hampered by travel. Total number of sets: 48. October missed workouts: 9.

10.27        
10.26        
10.25        
10.24        
10.23 Upper  run: 1m • bench press: 245x8x3 • DB OHP-sngl: 80x10x3
10.22 Upper  run: 1m • lat pulldown: 190x12x2 • pullups-astd: 12x2 • cable x-over: 15x4 • tri pushdown: 25x3 • machine row: 15x3
10.21 Lower  run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x2 • DB lunge-rvs: 50x20x2
Mon - good lunchtime workout. Tue - another good lunchtim eworkout. Wed - good workout; bench felt strong and was medium/heavy. Thur/Fri/Sat/Sun - couldn’t get any workouts in Vegas with early call times and early gym closures. Recap - poor week hampered by travel. Total number of sets: 32.

10.20 Upper  run: 1m • BB OH press: 155x10x4 • DB row-sngl: 90x15x4 • DB bench press: 100x10x4
10.19 Cardio run: 1m
10.18 Upper  run: 1m • pullups-astd: 10x3 • BB curl-rvs: 80x12x3 • upright row: 80x15x3
10.17 Upper  run: 1m • pullups-astd: 10x4 • cable x-over: 15x4 • tri pushdown: 25x4
10.16 Cardio elpt: 15 min
10.15 Lower  run: 1m • SSB squat: 210x8x4 • Hatfield squat: 210x10x4
10.14 Upper  run: 1m • bench press: 235x8x4 • DB OHP-sngl: 80x10x3 • farmer’s walk: 260x45sx3
Mon - good workout; felt strong in the evening; bench was moderate/heavy; slight left shoulder ache during the movement; go up to 90 on OHP. Tue - good workout; first time doing squat in a long time; it was moderate/heavy. Wed - felt a bit under the weather. Thur - good workout; first time doing assisted pullups; focused on keeping the elbows out for lat engagement. Fri - light workout; pullups felt better. Sat - didn’t feel great. Sun - solid workout despite still not feeling great; focused on good form and full ROM on OHP; it was moderate; bench was also moderate with good form. Recap - good week. Total number of sets: 52.

10.13        
10.12 Cardio run: 1m
10.11 Cardio run: 1m
10.10 Upper  run: 1m • shoulder press-smith: 160x10x4 • DB row-sngl: 95x15x3 • DB bench press: 95x12x3 • pullups: 5x2
10.09 Lower  run: 1m • leg press: 12x4 • leg extension: 15x4 • leg curl: 12x4 • pullups: 10x1
10.08 Upper  run: 1m • pullups: 10x2 • lat pulldown: 190x12x2 • cable x-over: 15x4 • tri pushdown: 25x4 • leg raise: 15x2
10.07 Cardio run: 1m
Mon - good run at the Santa Monica hotel gym. Tue - good workout at the hotel gym. Wed - another good workout at the hotel gym. Thur - good workout back at the office gym; press started out moderate and got heavy towards the end; bench was also moderate/heavy; keep focusing on wide-grip pullups with lat engagement. Fri - good run. Sat - good run. Sun - took a day off due to sleep deprivation. Recap - poor week. Total number of sets: 29.

10.06 Upper  run: 1m • DB bench press: 100x15 • farmer’s walk: 220x60sx3
10.05 Upper  run: 1m • tri pushdown: 20x4 • str-arm pulldown: 20x4
10.04 Upper  run: 1m • bench press: 245x9 • ab wheel: 20x4
10.03 Upper  run: 1m • BB curl-rvs: 80x12x3 • upright row: 80x15x3 • lat raise: 15x3
10.02 Upper  run: 1m • BB OH press: 165x11 • machine row: 250x15x3
10.01 Lower  run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x2 • DB lunge-rvs: 55x20x2
09.30 Cardio run: 2m • ab wheel: 20x4
Mon - good outdoor run. Tue - good workout after work. Wed - BB OHP AMRAP; ROM could’ve been better but I’m still happy with 11 which is a PR. Thur - kept it light. Fri - bench press AMRAP; was going for 10 but I’ll lake 9 which is a PR. Sat - didn’t feel strong in the morning so I kept it light. Sun - DB bench press AMRAP; I’m happy with 15 which is a PR. Recap - good AMRAP week; hit 3 PRs and 2 EoY goals. Total number of sets: 46.

09.29 Upper  bench press: 245x7x4
09.28 Upper  elpt: 15 min • BB curl-rvs: 12x3 • upright row: 15x3 • lat raise: 15x3
09.27 Upper  run: 1m • pullups: 10x7 • cable x-over: 15x4 • tri pushdown: 25x4
09.26        
09.25 Cardio run: 1m
09.24 Lower  run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x2 • DB lunge-rvs: 55x20x2
09.23 Upper  run: 1m • BB OH press: 165x8x4 • DB row-sngl: 95x15x4 • DB bench press: 95x12x4
Mon - felt strong at lunchtime; OHP was only moderate and even lighter than last week; bench was also moderate. Tue - good lunchtime workout. Wed - good morning run. Thur - 4:30 am call time and travel day. Fri - BW pullups felt strong. Sat - decent workout; did the cable variation on all the movements. Sun - was short on time; bench was moderate/heavy. Recap - good week despite 2 days of travel. Total number of sets: 52. September missed workouts: 1.

09.22 Cardio run: 1m • ab wheel: 20x4
09.21 Cardio run: 1m • ab wheel: 20x4
09.20 Upper  run: 1m • BB curl-rvs: 80x12x4 • upright row: 80x15x4 • lat raise: 15x4
09.19 Upper  run: 1m • lat pulldown: 190x12x4 • cable x-over: 15x4 • tri pushdown: 20x4
09.18 Upper  run: 1m • BB OH press: 165x8x4 • DB row-sngl: 95x15x3 • DB bench press: 90x12x3
09.17 Cardio run: 2m • ab wheel: 20x4
09.16 Lower  run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x2
Mon - didn’t feel great after sleeping poorly. Tue - good outdoor run. Wed - felt strong at lunchtime; OHP felt good and was moderate/heavy with good form. Thur - good workout. Fri - decent workout despite feeling a bit under the weather. Sat - good outdoor run. Sun - only managed to get cardio in. Recap - decent week. Total number of sets: 56.

09.15 Upper  run: 1m • bench press: 245x6x4 • DB OHP-sngl: 80x10x4 • farmer’s walk: 225x45sx4
09.14 Cardio elpt: 15 min
09.13 Upper  run: 1m • BB curl-rvs: 85x12x4 • upright row: 85x15x4 • lat raise: 20x15x4
09.12 Upper  elpt: 10 min • pullups: 25x8x4 • cable x-over: 15x4 • tri pushdown: 25x4
09.11 Upper  run: 1m • BB OH press: 155x10x3 • DB row-sngl: 95x15x4 • DB bench press: 95x12x4
09.10 Lower  run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x3
09.09 Cardio elpt: 10 min
Mon - good elliptical session. Tue - good workout. Wed - another good lunchtime workout; OHP was moderate and felt strong; could’ve done another set; bench was also moderate. Thur - good workout. Fri - good workout. Sat - good elliptical session. Sun - felt surprisingly strong late morning; bench and OHP were both moderate; farmer’s walk felt strong also. Recap - another good week. Total number of sets: 58.

09.08 Upper  run: 1m • incline press-smith: 180x10x4 • DB OHP-sngl: 80x10x3 • tri pushdown: 25x3 • lat raise: 15x3
09.07 Cardio run: 1m
09.06 Misc   run: 1m • ab wheel: 20x4 • BB curl-rvs: 85x12x4 • upright row: 85x15x4
09.05 Upper  run: 1m • lat pulldown: 190x12x4 • cable x-over: 15x3 • tri pushdown: 20x3 • machine row: 15x2
09.04 Cardio run: 1m • ab wheel: 20x4
09.03 Lower  run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x2 • DB lunge-rvs: 50x20x2
09.02 Upper  run: 1m • BB OH press: 155x10x3 • DB row-sngl: 100x15x4 • DB bench press: 90x12x4
Mon - good workout to get back into the rhythm. Tue - good workout at the office gym. Wed - start doing the ab wheel twice a week. Thur - good lunchtime workout. Fri - good workout. Sat - good outdoor run. Sun - good workout; press was moderate. Recap - good week. Total number of sets: 64.

09.01 Cardio run: 1m
08.31 Cardio elpt: 15 min
08.30 Cardio run: 1m
08.29        
08.28 Cardio elpt: 10 min
08.27 Cardio run: 1m • ab wheel: 20x4
08.26 Lower  run: 1m • leg press: 390x12x4 • leg extension: 15x4 • leg curl: 12x4
Mon - good workout at the Terranea gym. Tue - 5 am treadmill run. Wed - was short on time in the morning. Thur - sick. Fri - felt a little better but still under the weather. Sat - good elliptical session. Sun - only managed to get cardio in. Recap - poor week hampered by travel and illness. Total number of sets: 16. August missed workouts: 1.

08.25 Upper  run: 1m • shoulder press-mchn: 10x4 • lat pulldown: 12x4
08.24 Cardio run: 1m
08.23 Cardio run: 1m
08.22 Upper  run: 1m • pullups: 25x8x4 • cable x-over: 15x4 • tri pushdown: 25x4 • str-arm pulldown: 20x2
08.21 Upper  run: 1m • BB OH press: 160x10x3 • DB row-sngl: 100x15x4 • DB bench press: 90x12x4
08.20 Lower  run: 1m • SSB squat: 220x8x2, 170x10x2 • Hatfield squat: 240x10x2, 190x12x2
08.19 Cardio run: 1m
Mon good outdoor run. Tue - good workout; felt strong in the morning after sleeping well. Wed - decent workout; OHP felt heavier than last week. Thur - good workout. Fri - good treadmill run at the Terranea gym. Sat - same as yesterday. Sun - decent workout. Recap - good week, travel notwithstanding. Total number of sets: 41.

08.18 Upper  run: 1m • bench press: 235x8x4 • DB OHP-sngl: 80x10x3 • BB curl-rvs: 85x12x4 • upright row: 85x15x4
08.17 Upper  run: 1m • pullups: 50x5x3 • cable x-over: 15x3 • tri pushdown: 25x3 • str-arm pulldown: 20x3
08.16 Upper  run: 1m • BB OH press: 160x10x3 • DB row-sngl: 100x15x4 • DB bench press: 90x12x4 • farmer’s walk: 225x45sx3
08.15 Cardio run: 1m
08.14 Cardio run: 1m
08.13 Lower  run: 1m • DB lunge: 70x20x4 • DB lunge-rvs: 52x20x4
08.12 Cardio run: 1m
Mon - good outdoor run. Tue - good workout; had a slight back ache so skipped the squat. Wed - travel day. Thur - good run. Fri - felt strong in the evening despite feeling tired and sleepy in the afternoon; OHP was moderate/heavy with good form; bench was moderate. Sat - good workout. Sun - good workout; felt strong mid-morning; bench and OHP were both moderate. Recap - good week, slow start notwithstanding. Total number of sets: 49.

08.11 Upper  run: 1m • bench press: 225x10x3 • DB OHP-sngl: 70x10x4 • farmer’s walk: 225x45sx3
08.10 Upper  run: 1m • BB curl-rvs: 80x12x4 • upright row: 80x15x4
08.09 Upper  elpt: 10 min • pullups: 25x8x3 • cable x-over: 15x3 • tri pushdown: 25x3 • str-arm pulldown: 20x3
08.08 Upper  run: 1m • BB OH press: 155x10x3 • DB row-sngl: 100x15x4 • DB bench press: 90x12x4
08.07 Lower  run: 1m • SSB squat: 220x8x2, 180x10x2 • Hatfield squat: 240x10x2, 180x12x2
08.06 Cardio elpt: 20 min
08.05 Cardio run: 1m
Mon - didn’t feel great. Tue - good elliptical session; hardest one to date. Wed - felt strong in the evening; squat was moderate/heavy. Thur - good workout; felt strong in the evening once again; OHP was moderate/heavy. Fri - decent workout despite not feeling great mid-morning. Sat - light workout. Sun - bench was moderate/heavy with better form with no bounce; OHP was light; go up to 80 next time. Recap - good week. Total number of sets: 49.

08.04 Upper  run: 1m • bench press: 225x10x3 • BB curl-rvs: 80x12x4 • upright row: 80x15x4 • farmer’s walk: 225x45sx3
08.03 Upper  run: 1m • pullups: 50x5x4 • cable x-over: 12x4 • tri pushdown: 25x3 • str-arm pulldown: 20x3
08.02 Upper  run: 1m • BB OH press: 155x10x3 • DB row-sngl: 100x15x3 • DB bench press: 90x12x3
08.01 Cardio run: 1m • ab wheel: 20x4
07.31 Lower  run: 1m • SSB squat: 210x8x2, 180x10x2 • Hatfield squat: 230x10x2, 180x12x2 • DB lunge: 52x20x2
07.30 Cardio swim: 500y
07.29 Cardio run: 2m
Mon good outdoor run. Tue - first swim in almost a year; was tired all day. Wed - good leg workout. Thur - didn’t feel great. Fri - good workout; OHP was moderate/heavy but felt better than last week; bench was also moderate/heavy. Sat - good workout; pullups felt strong. Sun - good workout; felt strong mid morning; bench was moderate/heavy and felt lighter than last week. Recap - good week with 4 solid workouts, 2 days of travel notwithstanding. Total number of sets: 51. July missed workouts: 2.

07.28 Upper  run: 1m • bench press: 225x10x2,9,7 • BB curl-rvs: 75x12x4 • upright row: 75x12x4 • farmer’s walk: 225x45sx3
07.27 Upper  run: 1m • pullups: 12x5
07.26 Cardio run: 1m
07.25 Upper  run: 1m • BB OH press: 155x10x3 • DB row-sngl: 100x15x3 • TBD:
07.24 Lower  run: 1m • Hatfield squat: 230x10x4, 180x15x3
07.23 Cardio run: 1m
07.22 Cardio run: 2m
Mon - good outdoor run. Tue - another good outdoor run. Wed - squat was moderate/heavy; stick with this weight for now. Thur - OHP was moderate/heavy with good form. Fri - didn’t feel great. Sat - BW pullups felt strong. Sun - bench felt heavy; need to start doing it more consisently. Recap - decent week. Total number of sets: 33.

07.21 Cardio run: 1m • ab wheel: 20x4
07.20 Cardio run: 1m
07.19 Cardio run: 1m
07.18 Cardio run: 1m
07.17 Cardio run: 2m
07.16 Cardio run: 2m
07.15 Cardio elpt: 10 min
Mon - cardio felt good. Tue - good outdoor run. Wed - another good ourdoor run. Thur - good outdoor run. Fri - good outdoor run. Sat - good run. Sun - good run. Recap - good cardio only week.

07.14 Upper  elpt: 10 min • pullups: 50x5x4 • cable x-over: 15x4 • tri pushdown: 25x3 • str-arm pulldown: 20x3
07.13 Upper  elpt: 10 min • BB OH press: 155x10x2 • bench press: 225x10x2 • DB row-sngl: 100x15x4 • BB curl-rvs: 75x12x3 • upright row: 75x12x3
07.12 Lower  run: 2m • Hatfield squat: 210x12x4, 180x15x3
07.11 Cardio run: 1m
07.10 Cardio elpt: 15 min
07.09        
07.08 Cardio run: 2m
Mon - good outdoor run. Tue - was sick as a dog. Wed - good cardio session. Thur - didn’t feel great. Fri - felt strong in the morning; squat was moderate; go up in weight next week. Sat - didn’t feel my strongest in the morning but a decent workout overall. Sun - felt strong in the morning after sleeping better. Recap - OK week; started out slow but finished strong. Total number of sets: 35.

07.07        
07.06 Upper  run: 1m • pullups: 50x5x3 • cable x-over: 15x3 • tri pushdown: 25x3 • str-arm pulldown: 20x3
07.05 Lower  run: 1m • Hatfield squat: 210x10x4, 180x12x3
07.04 Upper  run: 1m • BB OH press 155x13 • DB bench press: 90x12x4 • BB curl-rvs: 75x12x4 • upright row: 75x12x4
07.03 Cardio run: 1m
07.02 Cardio run: 2m
07.01 Cardio run: 1m
Mon - good run to start the week. Tue - good outdoor run. Wed - decided to rest the shoulder one more day. Thur - felt good but not my strongest in the morning; I should be able to get a couple more next time. Fri - Hatfield squat felt good; felt it in the legs much more than a regular squat. Sat - good workout. Sun - rest after previous night’s festivities. Recap - OK week; only got 3 resistance days in but they we all solid. Total number of sets: 30.

06.30 Upper  run: 1m • pullups: 50x8
06.29 Cardio run: 1m
06.28 Upper  run: 1m • bench press: 225x14 • DB bench press: 100x14 • SSB squat: 230x12
06.27        
06.26 Cardio run: 1m
06.25 Cardio run: 1m
06.24 Cardio run: 1m • ab wheel: 20x4
Mon - good cardio session to start the AMRAP week. Tue - good outdoor run. Wed - another good outdoor run. Thur - rest. Fri - felt pretty strong in the morning; I’m happy with 14 on the bench; DB bench felt a bit off; I should be able to get a couple more reps soon; on squat got the same number of reps but it felt a bit stronger; go up in weight. Sat - light cardio. Sun - didn’t feel great in the morning but I’ll take the 8. Recap - solid AMRAP week with 3 PRs. June missed workouts: 3.

06.23 Upper  run: 1m • DB bench press: 100x10x4 • DB row-sngl: 90x15x4 • DB OHP: 70x10x2 • DB OHP-sngl: 80x10x2
06.22 Misc   run: 1m • tri pushdown: 25x4 • str-arm pulldown: 20x4 • ab wheel: 20x4
06.21 Upper  run: 1m • pullups: 25x8x3 • cable x-over: 15x3
06.20 Upper  run: 1m • shoulder press-mchn: 10x3 • lat pulldown: 12x3 • machine row: 15x3
06.19 Lower  run: 1m • leg press: 390x10x4 • leg extension: 10x4 • leg curl: 10x4
06.18 Cardio run: 2m
06.17        
Mon - felt sick and took the day off. Tue - good outdoor run. Wed - good workout at the Terranea gym. Thur - another solid workout at the Terranea gym. Fri - didn’t feel great in the morning. Sat - good workout. Sun - good workout; felt strong in the morning; bench was moderate/heavy; OHP was also moderate/heavy. Recap - good week considering 3 days of travel. Total number of sets: 51.

06.16 Upper  elpt: 10 min • bench press: 225x10x3, 9
06.15 Cardio run: 1m
06.14 Upper  elpt: 10 min • pullups: 50x5x4 • cable x-over: 15x4 • tri pushdown: 25x4 • str-arm pulldown: 15x4
06.13 Upper  run: 1m • BB OH press: 155x10x3 • DB row-sngl: 90x15x3 • upright row: 75x12x3 • BB curl-rvs: 75x10x3
06.12 Cardio run: 1m
06.11 Cardio run: 1m • ab wheel: 20x5
06.10 Lower  run: 1m • SSB squat: 210x8x4, 180x10x3 • DB lunge: 52x20x2 • DB lunge-rvs: 52x20x2
Mon - good workout; squat was moderate/heavy. Tue - good outdoor run. Wed - didn’t feel good. Thur - didn’t feel strong in the morning; OHP was moderate/heavy; first time doing upright row and reverse curl in a long time; hopefully it doesn’t aggravate my shoulders. Fri - good workout; felt strong in the morning. Sat - decent run outdoors. Sun - bench was moderate heavy; didn’t want to risk the last rep without safeties. Recap - OK week. Total number of sets: 48.

06.09 Cardio run: 2m
06.08 Upper  elpt: 10 min • pullups: 25x8x4 • cable x-over: 15x4 • tri pushdown: 25x3 • str-arm pulldown: 20x3
06.07 Cardio run: 1m
06.06        
06.05 Upper  run: 1m • shoulder press-smith: 160x10x3 • lat pulldown: 190x12x3 • pec fly machine: 250x15x3
06.04 Cardio run: 1m • ab wheel: 20x4
06.03 Lower  run: 1m • leg press: 420x12x3 • back extn: 90x12x3 • DB lunge: 50x20x3
Mon - decent workout at the Wynn gym. Tue - decent workout. Wed - mediocre workout; didn’t feel great in the morning; pec fly felt good. Thur - first missed workout of the year. Fri - mediocre run. Sat - good workout to get back into the flow after five days of Vegas festivities; pullups and x-over both felt strong; maybe taking a rest day helped. Sun - good outdoor run. Recap - mediocre week hampered by travel but still managed to get 3 good sessions in. Total number of sets: 36.

06.02 Cardio elpt: 15 min
06.01 Cardio run: 1m
05.31 Upper  run: 1m • cable x-over: 15x3 • tri pushdown: 25x3 • str-arm pulldown: 20x3 • farmer’s walk: 225x45sx3
05.30 Upper  run: 1m • pullups: 10x2, 25x7x2
05.29 Upper  run: 0.75m • shoulder press-smith: 160x10x4 • lat pulldown: 190x12x4 • machine row: 250x15x4
05.28 Cardio run: 1m • cable crunch: 20x5
05.27 Lower  run: 1m • SSB squat: 210x8x4, 180x10x3 • DB lunge: 52x20x2 • DB lunge-rvs: 52x20x2
Mon - first time squatting in 2 months; it was moderate/heavy with good form. Tue - cable crunch felt good; add it to the program. Wed - OHP was heavy; only managed 9 reps on the last 2 sets; pull felt strong. Thur - was short on time; pullups felt strong. Fri - good workout; farmer’s walk felt stronger than last week. Sat - good outdoor run. Sun - good elliptical session. Recap - mediocre week; only got 3 resistance days in. Total number of sets: 44. May missed workouts: 0.

05.26 Upper  run: 1m • DB bench press: 100x10x4 • DB row-sngl: 90x15x4 • DB OHP: 70x10x4 • farmer’s walk: 225x45sx3
05.25 Misc   elpt: 20 min • tri pushdown: 25x4 • str-arm pulldown: 15x4 • ab wheel: 20x4
05.24 Upper  run: 0.75m • pullups: 50x5x4 • cable x-over: 15x3 • machine row: 250x15x3
05.23 Upper  run: 1m • BB OH press: 155x10x4 • lat pulldown: 190x12x4
05.22 Cardio run: 1m
05.21 Lower  run: 0.5m • leg press: 400x20x3 • back extn: 90x12x3 • DB lunge-rvs: 55x20x2 • DB lunge: 55x20x2
05.20 Cardio run: 1m
Mon - good run to start the week. Tue - decent workout. Wed - good treadmill run. Thur - felt strong; OHP was moderate to moderate/heavy. Fri - mediocre workout; didn’t feel great. Sat - good workout. Sun - decent workout despite not sleeping great; bench and OHP were both moderate. Recap - good week; split the workouts over 5 days but still hit all 16 movements. Total number of sets: 55.

05.19 Upper  run: 1m • bench press: 220x10x4 • DB row-sngl: 90x15x4 • DB OHP-sngl: 80x10x3 • farmer’s walk: 225x45sx3
05.18 Misc   elpt: 15 min • tri pushdown: 25x4 • str-arm pulldown: 20x4
05.17 Upper  run: 1m • pullups: 50x5x4 • cable x-over: 15x4
05.16 Cardio run: 1m • ab wheel: 20x4
05.15 Upper  run: 0.75m • shoulder press-mchn: 180x10x4 • lat pulldown: 190x12x4 • machine row: 250x20x4
05.14 Cardio run: 2m
05.13 Lower  run: 0.75m • leg press: 400x20x3 • back extn: 90x12x4 • DB lunge-rvs: 55x20x2 • DB lunge: 55x20x2
Mon - good workout. Tue - good run outdoors. Wed - good workout; shoulder press was moderate/heavy; go up in weight next time. Thur - good workout. Fri - quick workout but felt good; pullups were moderate/heavy. Sat - clean up day. Sun - good workout; bench and OHP were both moderate/heavy. Recap - good week. Total number of sets: 57.

05.12 Upper  run: 1m • DB bench press: 100x10x4 • DB row-sngl: 90x15x4 • DB OH press: 70x10x3
05.11 Upper  run: 1m • pullups: 12x4 • cable x-over: 15x4 • str-arm pulldown: 20x4 • tri pushdown: 25x4
05.10 Cardio run: 2m
05.09 Cardio run: 1m
05.08 Upper  elpt: 10 min • BB OH press: 150x10x4 • lat pulldown: 190x12x3 • machine row: 250x15x3
05.07 Cardio run: 1m
05.06 Lower  run: 0.75m • leg press: 400x20x3 • back extn: 90x12x4 • DB lunge-rvs: 55x20x2 • DB lunge: 55x20x2
Mon - good workout. Tue - good outdoor run. Wed - good workout, lack of sleep notwithstanding; OHP was moderate/heavy. Thur - good outdoor run. Fri - good outdoor run. Sat - decent workout. Sun - good workout; bench was moderate/heavy; OHP was also moderate/heavy. Recap - good week. Total number of sets: 48.

05.05 Upper  elpt: 10 min • pullups: 50x5x4 • cable x-over: 15x4 • str-arm pulldown: 20x3 • tri pushdown: 25x3
05.04 Upper  run: 1m • bench press: 215x10x4 • DB row-sngl: 90x15x4 • DB OH press-sngl: 80x10x4
05.03 Cardio run: 1m • ab wheel: 20x4
05.02 Cardio elpt: 20 min
05.01 Upper  elpt: 10 min • shoulder press-smith: 160x10x4 • lat pulldown: 190x12x4 • machine row: 250x15x3
04.30 Cardio run: 2m
04.29 Lower  run: 0.5m • leg press: 400x20x3 • back extn: 90x10x3 • DB lunge-rvs: 50x20x2 • DB lunge: 50x20x2
Mon - good workout; felt good. Tue - good run outside. Wed - press was moderate/heavy; didn’t quite lock out the very last rep. Thur - good cardio session. Fri - good run. Sat - good workout; felt pretty strong in the morning; bench was moderate; OHP was also moderate. Sun - good workout; pullups felt strong. Recap - good week. Total number of sets: 51. April missed workouts: 0.

04.28 Upper  elpt: 10 min • bench press: 215x10x4 • DB row-sngl: 90x15x4
04.27 Upper  elpt: 10 min • pullups: 45x5x4 • cable x-over: 15x4 • str-arm pulldown: 20x4 • farmer’s walk: 225x45sx4
04.26 Misc   ab wheel: 20x5 • pullups: 10x1
04.25 Cardio elpt: 20 min
04.24 Upper  elpt: 10 min • BB OH press: 150x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
04.23 Cardio run: 1.5m • ab wheel: 20x4
04.22 Lower  elpt: 10 min • leg press: 400x20x3 • back extn: 90x12x3 • DB lunge-rvs: 50x20x2
Mon - decent workout despite not feeling great. Tue - good cardio session. Wed - OHP was moderate/heavy with good form. Thur - good cardio session. Fri - lightest workout of the year due to a logistical mishap. Sat - pullups felt strong; this is a good workout that I can do at the complex gym. Sun - bench was moderate even though I didn’t feel great in the morning due to being sleep deprived. Recap - decent week. Total number of sets: 50.

04.21 Cardio elpt: 10 min
04.20 Cardio elpt: 10 min
04.19 Misc   elpt: 10 min • pullups: 50x5x4 • farmer’s walk: 200x4 • str-arm pulldown: 80x15x3 • machine row: 235x15x3
04.18 Cardio run: 1m • ab wheel: 20x4
04.17 Upper  elpt: 10 min • shoulder press-smith: 150x10x3 • lat pulldown: 190x12x3 • cable x-over: 15x3 • tri pushdown: 25x3
04.16 Cardio elpt: 20 min
04.15 Lower  elpt: 10 min • leg press: 400x20x3 • back extn: 90x10x3 • DB lunge-rvs: 50x20x2 • DB lunge: 50x20x2
Mon - good workout. Tue - good cardio session. Wed - decent workout despite not feeling my strongest in the morning. Thur - good cardio session. Fri - heavy pullups felt good; alternate between heavier and lighter weights. Sat - didn’t feel great. Sun - didn’t feel great. Recap - OK week. Total number of sets: 40.

04.14 Upper  elpt: 10 min • bench press: 210x10x4 • BB row: 175x12x4 • DB row-sngl: 90x15x4 • BB OH press-sngl: 70x10x3
04.13 Cardio elpt: 20 min • ab wheel: 20x4
04.12 Misc   run: 1m • pullups: 25x8x4, 12x2
04.11 Cardio elpt: 20 min
04.10 Upper  elpt: 10 min • BB OH press: 150x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3 • machine row: 235x15x3
04.09 Cardio elpt: 20 min
04.08 Lower  run: 0.5m • leg press: 400x20x3 • back extn: 90x10x3 • DB lunge-rvs: 55x20x2
Mon - didn’t feel great. Tue - good cardio session. Wed - felt strong at lunchtime; OHP was moderate to moderate/heavy. Thur - good cardio session. Fri - pullups felt strong. Sat - good cardio session. Sun - bench was moderate; OHP was light/moderate; go up in reps or weight. Recap - good week. Total number of sets: 46.

04.07 Upper  run: 1m • DB bench press: 90x23 • BB row: 175x12x4 • DB row-sngl: 90x15x4
04.06 Cardio elpt: 20 min
04.05 Upper  elpt: 10 min • shoulder press-smith: 140x10x3 • lat pulldown: 190x12x3 • cable x-over: 15x3
04.04 Cardio run: 1m • ab wheel: 20x4
04.03 Lower  elpt: 10 min • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge-rvs: 50x20x2 • DB lunge: 50x20x2
04.02 Cardio run: 2m
04.01 Misc   elpt: 10 min • pullups/chinups: 10x4 • farmer’s walk: 200x130’x4 • str-arm pulldown: 20x3 • tri pushdown: 20x3
Mon - good workout. Tue - good run up and down the hill. Wed - good workout in the morning. Thur - cardio felt good. Fri - smith machine shoulder press was moderate; go up in weight next time. Sat - good cardio session. Sun - DB bench AMRAP; I was hoping for 25; probably could’ve done it in the evening. Recap - good week; 4 days a week seems to be the sweet spot for now. Total number of sets: 46.

03.31 Cardio elliptical: 15 min
03.30 Cardio elliptical: 20 min
03.29 Upper  run: 2m • bench press: 205x18 • DB row-sngl: 90x15x4
03.28 Lower  elliptical: 20 min • SSB squat: 230x12 • SSB lunge-rvs: 110x20x3
03.27 Misc   elliptical: 10 min • pullups: 25x12 • tri pushdown: 25x3 • machine row: 220x20x3
03.26 Upper  elliptical: 10 min • BB OH press: 145x16 • str-arm pulldown: 25x4 • farmer’s walk: 200x130’x4
03.25 Cardio run: 1m • elliptical: 10 min • ab wheel: 20x4
Mon - good cardio session. Tue - BB OHP AMRAP; wanted to get at least 15 so I’m happy with 16; ROM was good. Wed - pullups AMRAP; I’m happy with 12 with good ROM. Thur - SSB squat AMRAP; I was hoping for 15 but I’ll take 12. Fri - bench AMRAP; I’m happy with 18; felt strong in the morning. Sat - good cardio session. Sun - lighter cardio session to close out the AMRAP week. Recap - good week and a good month. March missed workouts: 0.

03.24 Misc   elliptical: 20 min • pullups: 10x4 • tri pushdown: 25x4
03.23 Cardio elliptical: 15 min
03.22 Upper  elliptical: 10 min • bench press: 205x10x4 • BB row: 165x12x4 • DB OH press: 52x20x3
03.21 Lower  elliptical: 10 min • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge-rvs: 50x20x2 • DB lunge: 50x20x2
03.20 Cardio run: 2m
03.19 Cardio elliptical: 20 min
03.18 Upper  elliptical: 10 min • BB OH press: 145x10x4 • DB bench press: 90x15x3 • DB row-sngl: 90x15x3
Mon - good workout; felt strong at lunchtime; OHP and bench were moderate/heavy and felt a bit lighter than last week. Tue - good elliptical session. Wed - didn’t feel great after sleeping poorly so decided to go for a run. Thur - good workout. Fri - first time BB benching in over a month; it was moderate. Sat - didn’t feel great after previous night’s festivities. Sun - pullups felt strong. Recap - good week. Total number of sets: 39.

03.17 Misc   run: 0.5m • pullups: 12x5 • ab wheel: 20x5
03.16 Cardio elliptical: 20 min
03.15 Lower  run: 0.5m • SSB squat: 210x8x4, 180x10x2, 160x12x2
03.14 Cardio elliptical: 20 min
03.13 Upper  elliptical: 10 min • BB OH press: 145x10x4 • DB bench press: 90x12x3 • DB row-sngl: 90x15x3
03.12 Cardio run: 1m • ab wheel: 20x5
03.11 Misc   run: 0.5m • elliptical: 5 min • pullups: 25x8x4 • cable x-over: 15x4 • farmer’s walk: 200x130’x4
Mon - good workout; pullups felt strong. Tue - good cardio session. Wed - OHP and bench were both moderate/heavy; stick to this weight for now. Thur - good elliptical session. Fri - squat was moderate/heavy; didn’t feel great in the morning. Sat - good elliptical session. Sun - lighter workout to close out the week; pullups felt strong. Recap - good week. Total number of sets: 40.

03.10 Cardio elliptical: 20 min
03.09 Lower  run: 0.5m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge: 70x12x4
03.08 Cardio run: 1m • elliptical: 10 min
03.07 Upper  run: 0.5m • elliptical: 5 min • bench press-smith: 10x4 • tri pushdown: 25x4
03.06 Cardio run: 1m • elliptical: 10 min
03.05 Upper  elliptical: 10 min • shoulder press: 10x4 • tri pushdown: 25x4 • cable x-over: 15x4
03.04 Cardio run: 1m
Mon - good run. Tue - good workout at the hotel gym; add smith machine seated shoulder press and cable cross-over to the program. Wed - good cardio session; felt good in the evening lack of sleep notwithstanding. Thur - decent workout; smith machine bench felt awkward. Fri - good cardio session. Sat - good workout at the office gym. Sun - good elliptical session to close out the week. Recap - good week. Total number of sets: 32.

03.03 Lower  elliptical: 10 min • leg press: 400x12x4 • DB lunge: 45x25x3
03.02 Cardio elliptical: 10 min
03.01 Misc   elliptical: 10 min • pullups: 25x7x4 • tri pushdown: 25x4 • farmer’s walk: 225x90’x4
02.29 Cardio elliptical: 20 min
02.28 Upper  elliptical: 10 min • BB OH press: 140x10x4 • DB bench press: 85x15x4 • DB row-sngl: 85x15x4
02.27 Cardio elliptical: 10 min • rower: 10 min • bike: 10 min
02.26 Lower  run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 70x20x2
Mon - good workout; legs felt strong but grip was tired on lunge. Tue - tried different low-impact cardio movements; didn’t feel much of anything on the rower; elliptical (office gym) and bike were ok. Wed - cut back on the cardio; both my lower and upper sessions are already sufficiently cardio-intensive; OHP was moderate with good form; bench was also moderate; no pain on either movement; stick to these weights for now. Thur - good elliptical session; no shoulder pain. Fri - farmer’s walk felt stronger than last week. Sat - good elliptical session in the morning. Sun - decent workout at the hotel gym. Recap - good week and a good month. Total number of sets: 39. February missed workouts: 0.

02.25 Misc   run: 1m • chinups: 10x5 • skull crushers: 75x12x5 • farmer’s walk: 225x60’x5
02.24 Cardio run: 1m
02.23 Upper  bike: 15 min • BB OH press: 135x10x4 • DB bench press: 80x15x4 • DB row-sngl: 90x15x4
02.22 Cardio elliptical: 20 min
02.21 Lower  run: 1m • SSB squat: 210x7x4, 180x10x3
02.20 Cardio elliptical: 20 min
02.19 Misc   run: 1m • lat pulldown: 190x12x3 • tri pushdown: 25x3 • machine row: 220x20x3 • farmer’s walk: 200x3
Mon - good workout; kept it somewhat light to recuperate the shoulders. Tue - didn’t feel great. Wed - squat was moderate with good form. Thur - good elliptical session. Fri - OHP was moderate; bench was light/moderate; go up in weight on both; slight initial shoulder pain on bench. Sat - good run. Sun - good workout; bodyweight chinups felt strong; first time doing skull crushers in a year; only a slight left shoulder ache. Recap - good week; shoulder and leg joints are feeling better; stick to four workouts per week for now and cut back on the elliptical and road running. Total number of sets: 46.

02.18 Upper  elliptical: 20 min • bench press: 190x10x4 • BB row: 175x12x4
02.17 Lower  run: 2m • SSB squat: 210x7x4, 180x10x3
02.16 Cardio elliptical: 10 min
02.15 Cardio elliptical: 20 min
02.14 Upper  run: 1m • BB OH press: 135x10x4 • DB bench press: 80x12x4 • DB row-sngl: 90x14x4
02.13 Misc   run: 1m • pullups-wtd: 25x7x4 • tri pushdown: 25x4 • farmer’s walk: 200x4
02.12 Lower  run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 70x20x2
Mon - solid workout. Tue - didn’t feel great after sleeping poorly; farmer’s walk felt lighter than the last time. Wed - felt strong; OHP was moderate; bench was light/moderate; go up in weight next week; no shoulder pain. Thur - good elliptical session. Fri - felt a bit under the weather. Sat - good workout; felt strong. Sun - bench was light/moderate; slight shoulder ache but movement didn’t aggravate it. Recap - good week; shoulder ache persists but it’s manageable. Total number of sets: 47.

02.11 Cardio elliptical: 20 min • ab wheel: 20x5
02.10 Upper  elliptical: 10 min • BB OH press: 130x10x4 • BB row: 175x12x4 • bench press: 185x10x4
02.09 Lower  run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge-rvs: 50x20x2
02.08 Cardio run: 2m
02.07 Upper  run: 1m • DB OH press-sngl: 75x10x4 • DB bench press: 75x15x3 • DB row-sngl: 90x15x3
02.06 Misc   run: 2m • pullups-wtd: 25x8x4 • tri pushdown: 25x4 • lat raise: 20x4
02.05 Lower  run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 70x20x2
Mon - didn’t feel great but had a solid workout. Tue - light workout due to rain. Wed - felt rested in the morning but not my strongest; OHP was moderate/heavy; bench was light/moderate; no shoulder pain. Thur - good run. Fri - OK workout; felt rested but legs and joints felt tired. Sat - slight ache in both shoulders; movements didn’t aggravate it; OHP was moderate; bench was light/moderate. Sun - light workout to close the week. Recap - good week; left shoulder seems to be healed. Total number of sets: 55.

02.04 Upper  run: 2m • BB OH press: 125x10x4 • DB row-sngl: 90x15x4 • DB bench press: 70x15x4 • BB row: 175x12x4
02.03 Cardio elliptical: 20 min
02.02 Lower  elliptical: 20 min • leg press: 400x12x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x2
02.01 Upper  elliptical: 20 min • shoulder press: 10x3 • BB row: 175x12x3 • farmer’s walk: 200x3 • DB row-sngl: 90x15x3
01.31 Misc   run: 1m • pullups-wtd: 25x8x3 • tri pushdown: 20x3 • lat raise: 20x3 • machine row: 220x20x3
01.30 Cardio run: 1m
01.29 Lower  run: 1m • leg press: 400x12x4 • back extn: 80x12x4 • DB lunge: 70x20x2 • leg raise: 15x4
Mon - good workout at the MTV gym. Tue - didn’t feel great after sleeping poorly at the hotel. Wed - didn’t feel great after sleeping poorly again. Thur - felt good after sleeping well; shoulder press didn’t aggravate the shoulder. Fri - good workout; felt strong. Sat - good elliptical session. Sun - left shoulder is feeling much better; only a slight initial pain during the pressing movements; both OHP and bench were light/moderate; continue to slowly add weight; row felt strong. Recap - good week and a good month. Total number of sets: 64. January missed workouts: 0.

01.28 Cardio run: 2m
01.27 Upper  run: 5m • BB row: 175x12x4 • DB row-sngl: 90x15x4
01.26 Misc   run: 1m • pullups-wtd: 25x8x4 • tri pushdown: 25x4 • farmer’s walk: 200x4 • machine row: 220x15x4
01.25 Lower  run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge-rvs: 55x20x2
01.24 Cardio run: 2m
01.23 Misc   run: 1m • pullups-wtd: 25x7x4 • tri pushdown: 20x4 • farmer’s walk: 200x4 • machine row: 205x15x4
01.22 Lower  run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 70x20x2
Mon - didn’t feel great after sleeping poorly but had a decent workout. Tue - woke up with a left shoulder ache so I skipped pushing/pressing movements; must’ve slept on it wrong; pullups were moderate; farmer’s walk was a bit easier than the last time. Wed - left shoulder is feeling better but still hurts. Thur - good workout; felt strong after a good night’s sleep; shoulder is feeling better. Fri - felt strong in the evening; superset all 4 which made the pullups harder but I still kept good form; farmer’s walk was easier than the last time. Sat - first time running 5 miles in over a year; it felt good; neither bench nor OHP agreed with my left shoulder; continue to rest and start doing light weight high reps. Sun - felt like crap after barely getting any sleep the night before but still had a good run. Recap - good week but the left shoulder is acting up again; hopefully I’ll be able to start pressing again in the next week or two. Total number of sets: 58.

01.21 Misc   elliptical: 20min • pullups-wtd: 25x6x4 • tri pushdown: 25x4 • lat raise: 25x4
01.20 Lower  run: 1m • SSB squat: 230x6x4, 180x10x3 • DB lunge-rvs: 52x20x3
01.19 Cardio run: 2m
01.18 Misc   run: 1m • pullups/chinups: 10x5 • lat raise: 20x5 • farmer’s walk: 200x5
01.17 Upper  run: 1m • BB OH press: 145x10x3 • DB bench press: 75x15x4 • lat pulldown: 175x12x3 • tri pushdown: 20x3
01.16 Lower  run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge: 70x20x2
01.15 Cardio run: 1m
Mon - good run. Tue - good workout. Wed - didn’t feel great after sleeping poorly for no apparent reason; OHP was moderate/heavy; bench was light/moderate. Thur - pullups felt strong; first time doing the farmer’s walk; used 100# DBs; it was moderate; use chalk next time. Fri - felt tired after sleeping poorly again. Sat - felt strong; squat was moderate/heavy. Sun - upper session got rained out but made the most of it at the Cortina gym; first time doing weighted pullups in over a year; it was moderate; work up to 10 reps with 25 lbs. Recap - another good week for 8 in a row. Total number of sets: 60.

01.14 Upper  run: 1m • bench press: 205x10x4 • BB row: 175x12x4 • DB OH press: 52x20x3 • DB row-sngl: 90x15x3
01.13 Cardio run: 2m
01.12 Cardio run: 2m
01.11 Lower  run: 1m • leg press: 400x12x4 • DB lunge-rvs: 50x20x4
01.10 Misc   run: 1m • pullups/chinups: 10x5 • lat raise: 20x5 • ab wheel: 20x5
01.09 Upper  run: 1m • shoulder press: 12x4 • tri pushdown: 20x4 • pushups: 20x10
01.08 Lower  run: 2m • SSB squat: 230x6x4, 180x10x3 • DB lunge: 70x20x2
Mon - squat was moderate/heavy with good form. Tue - worked out at the ATL hotel gym; did pushups on the 2 min interval; try 1:45 next time. Wed - decent workout. Thur - legs felt strong. Fri - good run. Sat - another good run. Sun - bench was moderate. Recap - good week four days of travel notwithstanding. Total number of sets: 64.

01.07 Misc   run: 2m • pullups: 10x5 • lat raise: 25x5 • ab wheel: 20x5
01.06 Upper  run: 2m • bench press: 205x10x4 • BB row: 175x12x4 • DB OH press-sngl: 70x10x3 • DB OH press: 52x15x3
01.05 Lower  run: 1m • SSB squat: 230x6x4, 180x10x3 • DB lunge-rvs: 52x20x3
01.04 Misc   run: 1m • pullups/chinups: 10x5 • lat raise: 20x4 • ab wheel: 20x5
01.03 Upper  run: 1m • BB OH press: 145x10x4 • DB bench press: 70x15x4 • lat pulldown: 175x12x3 • tri pushdown: 20x3
01.02 Lower  run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 70x20x3
01.01 Cardio run: 1m
Mon - good run to start the year. Tue - lunge was easeir than the last time but still cardio heavy. Wed - OHP was moderate/heavy; stick with 145 for now; bench was light/moderate; go up to 75 next week; focused on lat engagement on lat pulldown. Thur - good workout. Fri - felt strong in the morning; squat was moderate/heavy with good form; focused on upper body tightness which seemed to help; stick to this weight for now and go up in reps. Sat - felt strong in the evening after a nap; bench was moderate and felt lighter than last week; row also felt lighter; OHP was moderate. Sun - pullups felt strong; ab wheel is effective. Recap - good week to start the year strong. Total number of sets: 76.

---

2023

12.31 Misc     run: 2m • pullups: 10x5
12.30 Upper    bench press: 205x10x4 • BB row: 175x12x4
12.29 Lower    run: 1m • SSB squat: 210x8x4, 160x12x3
12.28 Cardio   run: 1m
12.27 Upper    run: 1m • BB OH press: 145x10x4 • DB bench press: 70x15x4 • DB row-sngl: 90x15x4
12.26 Lower    run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge-rvs: 50x20x3
12.25          
Mon - rest and Christmas festivities. Tue - good workout. Wed - OHP was moderate until the very last rep; stick with 145 for now; bench was light; go up to 75 next week. Thur - good run. Fri - didn’t feel great after sleeping poorly; squat was moderate/heavy. Sat - didn’t feel great after partying the night before; bench was moderate; stick to 205 for another week. Sun - pullups felt strong. Recap - another good week to finish the year strong.

12.24 Misc     run: 1m • DB lunge: 70x20x3 • BB curl-rvs: 55x12x3 • lat raise: 15x20x3
12.23 Upper    run: 1m • bench press: 200x10x4 • BB row: 175x12x4 • DB OH press: 52x20x4 • DB row-sngl: 90x15x4
12.22 Cardio   run: 1m
12.21 Misc     run: 1m • pullups: 10x5 • leg raise: 15x5
12.20 Upper    run: 1m • BB OH press: 140x10x4 • DB bench press: 70x15x4 • tri pushdown: 20x4
12.19 Lower    run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x2
12.18          
Mon - rest. Tue - good workout; go up on back extn. Wed - OHP was moderate and felt pretty strong even after travel and in the awkward rack in the MTV gym; bench was also moderate. Thur - pullups felt strong; add leg raises to the program. Fri - good run. Sat - bench was moderate; continue to go up incrementally; row was moderate; stick to this weight for now; OHP felt strong; try 60s in the gym. Sun - first time doing lunge with 70s; good forearm and grip workout also; start going heavier on lunge; felt the left shoulder a bit on the curl; lat raise felt good; add it to the program. Recap - good week.

12.17 Upper    run: 1m • DB OH press-sngl: 70x10x4 • DB row-sngl: 80x15x4 • BB row: 175x10x4
12.16 Upper    bench press: 195x10x4
12.15 Lower    run: 1m • SSB squat: 210x8x4, 160x12x3 • SSB lunge: 120x20x3
12.14 Misc     run: 1m • pullups: 10x6
12.13 Upper    run: 1m • BB OH press: 135x10x4 • DB bench press: 65x15x4 • tri pushdown: 20x4
12.12 Lower    run: 1m • leg press: 400x20x3 • back extn: 70x12x3 • DB lunge-rvs: 50x20x2
12.11          
Mon - rest. Tue - good workout. Wed - OHP was moderate; bench was light. Thur - pullups are getting stronger. Fri - squat was moderate/heavy with good form. Sat - bench was moderate; continue to go up in weight. Sun - OHP was moderate; no left shoulder pain. Recap - another great week.

12.10 Misc     elliptical: 10 min
12.09 Upper    run: 1m • bench press: 190x10x4 • DB row-sngl: 80x15x4 • DB OH press-sngl: 70x10x4
12.08 Lower    run: 1m • SSB squat: 215x8x4, 160x10x3 • SSB lunge: 110x20x3
12.07 Misc     run: 1m • pullups/chinups: 10x5
12.06 Upper    run: 1m • BB OH press: 130x10x4 • DB bench press: 60x20x4 • tri pushdown: 20x3
12.05 Misc     run: 1m • pullups/chinups: 10x4
12.04 Lower    run: 1m • leg press: 400x20x3 • back extn: 70x12x3 • DB lunge: 50x20x3
Mon - didn’t feel great but had a decent workout. Tue - pullups were tough; start doing them regularly at least once a week. Wed - OHP was moderate with good form; go up to 135 next week; bench was light/moderate. Thur - pullups felt stronger than the last time. Fri - squat was moderate/heavy with good form; lunge was light so go up next week. Sat - bench was moderate with good form and no shoulder pain; OHP was moderate; slight left shoulder pain in the bottom position. Sun - light workout to end the week. Recap - great week.

12.03 Upper    run: 2m • bench press: 185x10x4 • DB row-sngl: 80x15x3 • DB OH press: 52x15x3 • DB OH press-sngl(R): 70x10x3
12.02 Cardio   run: 1m
12.01 Lower    run: 1m • leg press: 400x20x3 • back extn: 70x12x3 • DB lunge-rvs: 50x20x2
11.30          
11.29 Upper    run: 1m • BB OH press: 125x10x4 • BB row: 165x12x4 • DB bench press: 52x25x4
11.28 Lower    run: 1m • SSB squat: 210x8x4, 160x10x3 • SSB lunge: 110x20x3
11.27          
Mon - rest. Tue - squat was moderate/heavy with good form; first time doing squat in 6 weeks so I’ve lost a little bit of strength but not too much. Wed - OHP was moderate with best form to date; go up in weight next week; row was moderate; bench was light. Thur - rest. Fri - high rep range on the leg press ends up taxing the cardio too much; need to figure out how to make it more intensive with lower rep count. Sat - good run. Sun - bench was moderate and felt much lighter than last week; no shoulder pain on bench or OHP; dropped the weight on DB row to focus more on lat engagement. Recap - good week; first time getting 4 solid resistance sessions in in a long time.

11.26          
11.25          
11.24 Upper    elliptical: 20 min • bench press: 185x10x4 • DB row-sngl: 90x15x3 • pullups: 10x1
11.23          
11.22 Misc     elliptical: 20 min
11.21 Upper    run: 1m • BB OH press: 125x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
11.20 Lower    run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x2
Mon - good workout back at the office gym. Tue - OHP was moderate/heavy and felt stronger than last week; keep focusing on full ROM. Wed - good elliptical sesson. Thur - rest. Fri - bench was moderate/heavy; first time doing anything heavier than rep weight in over six months; no shoulder pain. Sat - rest. Sun - rest. Recap - solid week; feels great to be benching once again.

11.19 Misc     elliptical: 20 min
11.18          
11.17 Cardio   run: 1m
11.16 Upper    run: 1m • DB OH press: 65x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
11.15          
11.14 Lower    run: 1m • leg press: 400x10x3 • machine squat: 150x10x3 • DB lunge: 50x20x2
11.13          
Mon - rest. Tue - good quick workout at the Aria hotel gym. Wed - rest and major DOMS in legs. Thur - first time doing heavy DB OH press since my left shoulder injury; it was moderate heavy without pain. Fri - good run. Sat - rest. Sun - good elliptical session. Recap - another OK week hampered by travel.

11.12          
11.11          
11.10 Misc     elliptical: 20 min
11.09          
11.08 Upper    run: 1m • BB OH press: 125x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
11.07 Lower    run: 1m • leg press: 400x20x3 • back extn: 70x12x3 • DB lunge: 55x20x2
11.06          
Mon - still feeling under the weather. Tue - finally feeling well enough to exercise. Wed - good workout; OHP was moderate/heavy with good form; slight initial left shoulder pain but it got better after the first set. Thur - rest. Fri - good elliptical session. Sat - rest. Sun - rest. Recap - OK week hampered by travel.

11.05          
11.04          
11.03          
11.02          
11.01          
10.31          
10.30 Upper    run: 1m • BB OH press: 115x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
Mon - OHP was moderate with minimal shoulder pain; go up in weight next week. Tue/Wed/Thur/Fri/Sat/Sun - sick. Recap - poor week due to illness.

10.29 Cardio   run: 1m
10.28 Misc     elliptical: 20 min
10.27 Lower    run: 1m • leg press: 400x20x3 • leg extn: 15x3 • leg curl: 15x3 • DB lunge: 50x20x2
10.26 Cardio   run: 2m
10.25 Upper    run: 1m • bench press: 165x10x4 • DB OH press: 40x15x4 • DB row-sngl: 90x15x4
10.24 Lower    run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x2
10.23 Cardio   run: 2m
Mon - good run. Tue - good workout. Wed - good workout; very little shoulder pain on bench; slightly more on OHP but manageable. Thur - good run. Fri - good wokout; skipped back extn to rest my back a bit. Sat - good elliptical session. Sun - feeling a bit under the weather. Recap - good week.

10.22          
10.21 Misc     elliptical: 20 min
10.20 Upper    run: 1m • BB OH press: 115x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
10.19          
10.18          
10.17 Lower    run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge: 55x20x2
10.16 Upper    run: 1m • bench press: 155x10x3 • lat pulldown: 190x12x3 • tri pushdown: 25x3
Mon - did a circuit style which made bench more challenging but on the plus side left shoulder pain was minimal. Tue - good workout. Wed - rest. Thur - rest. Fri - good workout; minimal pain on OHP. Sat - good workout. Sun - rest. Recap - another decent week.

10.15          
10.14 Lower    run: 1m • SSB squat: 220x8x4, 170x10x3 • SSB lunge-rvs: 110x20x2
10.13          
10.12 Cardio   run: 2m
10.11 Upper    BB OH press: 110x10x4 • DB bench press: 52x15x4 • DB row-sngl: 90x15x4
10.10          
10.09 Lower    run: 1m • SSB squat: 210x8x4, 160x12x3 • SSB lunge: 110x20x3
Mon - good workout; felt surprisingly strong in the morning; squat was moderate/heavy; go up in weight next week. Tue - travel to San Jose and back. Wed - good home workout; OHP felt stronger than last week with minimal left shoulder pain; keep going up in weight; bench was light but hurt more than OHP. Thur - good run. Fri - rest. Sat - good workout; squat was moderate/heavy and felt strong. Sun - rest. Recap - decent week; feels great to be benching and pressing again.

10.08          
10.07          
10.06 Cardio   run: 2m
10.05 Misc     elliptical: 20 min
10.04 Upper    run: 2m • bench press: 155x10x4 • BB row: 175x12x4 • BB OHP-sngl: R:80x4, L:52x3
10.03 Cardio   run: 1m
10.02 Lower    run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge: 50x20x3
Mon - good workout; both legs and back felt stronger than last week. Tue - didn’t feel great after sleeping poorly. Wed - good workout; bench was light/moderate with very little left shoulder pain; OHP was moderate/heavy; left shoulder still hurt during the movement but less than before. Thur - good elliptical session. Fri - didn’t feel great; kids are sick and I think they’re starting to share it with me. Sat - rest. Sun - rest. Recap - OK week; started out strong but didn’t finish great.

10.01          
09.30 Upper    BB OH press: 105x10x4 • DB row-sngl: 90x15x4 • bench press: 145x10x2 • pushups: 20x4
09.29          
09.28          
09.27 Cardio   run: 2m
09.26 Lower    run: 1m • leg press: 400x20x3 • back extn: 70x12x3
09.25 Misc     pullups: 10x3
Mon - pullups at the park with Luka. Tue - good quick workout. Wed - travel day. Thur - rest. Fri - travel day. Sat - good workout; feels great to be able to bench again, even if it’s only rep weight; left shoulder still hurts during both press movements but at least it doesn’t seem to be getting worse; narrower grip helps; continue to up the frequency and the intensity. Sun - rest. Recap - OK week considering the travel.

09.24          
09.23 Upper    run: 2m • bench press: 145x10x4 • BB row: 175x12x4 • DB OH press-sngl(R): 80x2,70x2
09.22 Misc     pullups: 10x3
09.21 Lower    run: 1m • leg press: 400x20x3 • back extn: 70x12x3 • DB lunge-rvs: 50x20x3
09.20 Misc     elliptical: 20 min
09.19 Upper    run: 1m • BB OH press: 105x10x3 • lat pulldown: 175x12x3 • tri pushdown: 25x3
09.18 Cardio   run: 2m
Mon - leg DOMS persists; run felt good but still sore and stiff. Tue - decent workout at the office gym; OHP still hurts the left shoulder but I decided to push through it; legs still sore but better. Wed - good elliptical session. Thur - good lower session at the office gym. Fri - pullups are getting stronger. Sat - bench felt a bit stronger and the left shoulder hurt a bit less; narrower grip seems to be more agreeable; row and OHP also felt stronger. Sun - rest. Recap - solid week; good mix of strength and cardio.

09.17          
09.16 Misc     elliptical: 20 min
09.15 Lower    run: 2m • SSB squat: 210x8x4, 160x12x3 • SSB lunge: 110x20x2
09.14 Upper    run: 1m • bench press: 135x10x4 • BB curl-rvs: 75x12x4 • BB row: 165x12x4 • DB OH press-sngl(R): 70x10x4
09.13 Cardio   run: 2m
09.12 Cardio   run: 2m
09.11          
Mon - rest. Tue - good run. Wed - really good run. Thur - tried bench press for the first time since April but the left shoulder still hurts during the movement the same as during the OHP; curl also causes left shoulder pain; the rest was all good. Fri - had a really good run in the morning but didn’t feel my strongest in the afternoon; squat was moderate. Sat - good elliptical session. Sun - rest; DOMS in the legs. Recap - better week.

09.10          
09.09 Misc     elliptical: 20 min
09.08 Misc     elliptical: 20 min
09.07 Misc     run: 1m • pullups: 10x3 • tri pushdown: 25x3
09.06          
09.05          
09.04 Misc     elliptical: 20 min
Mon - elliptical felt good; no left shoulder pain; add into cardio rotation. Tue - rest. Wed - rest. Thur - good workout at the hotel gym. Fri - elliptical felt good; no shoulder pain. Sat - another good elliptical workout. Sun - rest. Recap - mediocre week hampered by travel.

09.03 Misc     run: 2m • pullups: 10x3
09.02          
09.01          
08.31          
08.30          
08.29          
08.28          
Mon/Tue/Wed/Thur/Fri/Sat - rest. Sun - pullups felt good. Recap - poor week hampered by travel.

08.27 Cardio   run: 1m
08.26 Cardio   swim: 1000y
08.25 Cardio   swim: 1000y
08.24 Cardio   run: 2m
08.23 Misc     run: 2m • pullups: 10x3
08.22 Lower    run: 2m • SSB squat: 230x7x4, 180x12x3 • SSB lunge-rvs: 110x20x2
08.21          
Mon - rest. Tue - good workout; squat was moderate/heavy and a bit lighter than last week. Wed - pullups felt strong. Thur - good run. Fri - good swim at Terranea. Sat - swim felt better than the day before. Sun - good run. Recap - good cardio week but not great overall.

08.20          
08.19 Upper    run: 2m • BB OHP: 95x10x4 • BB row: 135x12x4 • BB row: 185x10x4 • DB OH press-sngl(R): 70x10x4
08.18 Lower    run: 1m • SSB squat: 230x7x4, 175x10x3 • SSB lunge: 110x20x3
08.17 Cardio   run: 1m
08.16 Cardio   run: 2m
08.15 Cardio   run: 2m
08.14          
Mon - rest. Tue - feeling better finally; decent run. Wed - feeling better yet but still not 100%. Thur - back to normal. Fri - squat was moderate/heavy with good form. Sat - first time doing BB OHP since injuring my left shoulder in April; it hurt quite a bit during the movement; I’m going to keep pushing it through the pain and see if anything changes; first time doing BB row in over two years; add it back into rotation since I’m not deadlifting; DB OH press was moderate/heavy. Sun - rest. Recap - poor week.

08.13          
08.12          
08.11          
08.10          
08.09 Upper    run: 1m • DB OH press-sngl(R): 80x10x3 • lat pulldown: 210x10x3 • tri pushdown: 25x3
08.08 Lower    run: 1m • leg press: 400x12x4 • back extn: 80x12x4 • DB lunge: 55x20x3
08.07 Misc     run: 2m • pullups: 10x3
Mon - travel day. Tue - good workout at the MTV gym. Wed - didn’t feel my strongest in the morning; OHP was heavy. Thur/Fri/Sat/Sun - sick. Recap - poor week hampered by illness.

08.06          
08.05          
08.04 Misc     run: 2m • pullups: 10x5
08.03 Cardio   run: 2m
08.02 Cardio   run: 2m
08.01 Misc     run: 2m • pullups: 10x5
07.31          
Mon - rest. Tue - pullups felt pretty strong. Wed - good run. Thur - good run. Fri - pullups felt strong again. Sat/Sun - rest in Catalina. Recap - poor week.

07.30          
07.29          
07.28 Cardio   swim: 1000y
07.27 Lower    run: 2m • SSB squat: 220x8x4, 170x12x3 • SSB lunge-rvs: 115x20x2
07.26 Cardio   swim: 500y
07.25 Upper    run: 1m • DB OH press-sngl(R): 80x10x4 • lat pulldown: 190x10x4 • tri pushdown: 25x3 • machine row: 235x15x3
07.24 Lower    run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 50x20x3
Mon - didn’t feel great but had a decent workout; go up on DB lunge. Tue - OHP was heavy, especially the last set. Wed - quick swim at Cortina pool felt good. Thur - felt surprisingly strong in the morning after breakfast; squat was moderate/heavy; go up next week. Fri - good swim. Sat - rest. Sun - rest but got a decent cardio workout carpet cleaning. Recap - OK week.

07.23 Misc     run: 2m • pullups: 10x5
07.22          
07.21 Cardio   run: 2m
07.20 Upper    run: 2m • DB OH press-sngl(R): 80x10x3 • lat pulldown: 190x10x3 • tri pushdown: 25x3 • machine row: 235x15x3
07.19          
07.18 Cardio   run: 2m
07.17 Cardio   run: 2m
Monday - good run. Tue - another good run. Wed - rest. Thur - good workout; OHP was moderate/heavy and felt stronger than last week. Fri - good run and then painting all day. Sat - rest. Sun - first time doing pullups in over a month; slight lat soreness the next day but no shoulder pain. Recap - poor week.

07.16 Cardio   run: 2m
07.15 Lower    SSB squat: 220x8x4, 170x12x3 • SSB lunge-rvs: 110x20x3
07.14 Upper    run: 1m • DB OH press-sngl(R): 80x8x4 • lat pulldown: 190x10x4 • tri pushdown: 25x3 • machine row: 220x15x3
07.13 Cardio   run: 2m
07.12 Cardio   run: 2m
07.11 Lower    run: 2m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge: 50x20x3
07.10 Cardio   run: 2m
Mon - good run. Tue - good workout. Wed - good run. Thur - good run. Fri - good workout; OHP was moderate/heavy. Sat - squat was moderate heavy with good form; this is the heaviest squat I’ve done since hurting my back in April. Sun - got a good cardio workout from painting all day. Recap - OK week; need to start doing at least 4 sessions.

07.09          
07.08          
07.07 Cardio   run: 2m
07.06 Upper    run: 1m • DB OH press-sngl(R): 80x8x4 • lat pulldown: 205x10x4 • tri pushdown: 25x3 • machine row: 220x15x3
07.05 Lower    run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x2
07.04 Cardio   run: 2m
07.03 Cardio   run: 2m
Mon - good run. Tue - good run. Wed - good workout. Thur - good workout; OHP was moderate/heavy; lat pulldown was heavy; go down one click for now. Fri - ok run; felt tired. Sat - rest. Sun - rest. Recap - poor week.

07.02          
07.01 Lower    run: 2m • SSB squat: 210x8x4, 160x12x1
06.30 Upper    run: 2m • DB OH press-sngl(R): 80x10x4 • DB row-sngl: 100x15x4 • BB curl-rvs: 75x12x4
06.29          
06.28 Cardio   run: 2m
06.27 Cardio   run: 2m
06.26 Upper    run: 1m • DB OH press-sngl(R): 75x8x3 • lat pulldown: 160x12x3 • tri pushdown: 20x3 • machine row: 205x15x3
Mon - first time doing an Upper day in over a month; OHP still didn’t agree with the left shoulder; kept the intensity moderate but a good workout overall. Tue - feel a bit banged up from yesterday. Wed - good run. Thur - rest. Fri - OHP was moderate/heavy and felt stronger than the last time. Sat - good run; squat was moderate heavy with good form. Sun - rest. Recap - even better week with three good workouts; do four next week.

06.25 Lower    run: 1m • SSB squat: 200x9x4, 165x12x3 • SSB lunge: 110x20x2
06.24 Cardio   run: 2m
06.23 Cardio   run: 2m
06.22 Cardio   run: 2m
06.21 Lower    run: 2m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x3
06.20 Cardio   run: 2m
06.19 Cardio   run: 2m
Mon - still feeling ill. Tue - and the illness still persists; major DOMS in the legs. Wed - good workout. Thur - good run. Fri - good run. Sat - good run. Sun - squat was moderate with good form; go up in weight next week. Recap - better week; keep up the cardio and add at least one more strength training day.

06.18 Lower    run: 2m • SSB squat: 200x8x4, 165x12x3 • SSB lunge: 110x20x3
06.17          
06.16 Cardio   run: 2m
06.15 Cardio   run: 2m
06.14 Cardio   run: 2m
06.13 Misc     run: 2m • pullups: 10x3
06.12          
Mon - rest; still feeling ill. Tue - good run; starting to feel a little better. Wed/Thur/Fri - still not feeling great. Sat - rest. Sun - first time doing squat in two months; it was moderate with good form; surprisingly I haven’t lost much strength. Recap - poor week hampered by illness but at least I got good cardio in.

06.11          
06.10          
06.09 Cardio   run: 1m
06.08          
06.07 Cardio   run: 1m • swim: 1000y
06.06 Cardio   run: 1m • swim: 1000y
06.05 Cardio   run: 1m
Mon - hotel gym run. Tue - another good run and swim. Wed - same workout. Thur - drive back from Vegas. Fri - good run but feeling a bit sick. Sat - rest; still feeling sick. Sun - another rest day. Recap - poor week hampered by illness.

06.04          
06.03          
06.02 Lower    run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 50x20x2
06.01 Cardio   run: 2m
05.31 Misc     run: 2m • pullups: 10x3
05.30 Lower    run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x3
05.29          
Mon - rest. Tue - was sleep deprived but still had a decent workout. Wed - didn’t feel great and only got 3 sets in. Thur - felt better and had a good run. Fri - didn’t feel great. Sat - rest. Sun - rest. Recap - poor week.

05.28 Cardio   run: 2m
05.27          
05.26 Cardio   run: 2m
05.25 Misc     run: 1m • pullups: 10x5 • leg raise: 15x5
05.24          
05.23 Lower    run: 1m • leg press: 400x10x4 • DB lunge: 50x20x3
05.22 Cardio   run: 1m
Mon - good run at the hotel gym. Tue - another good workout at the hotel gym. Wed - rest. Thur - finished the trip strong; incorporate leg raises into the program. Fri - good run to start the day. Sat - rest. Sun - another good run. Recap - poor week; put in solid cardio work but the left shoulder hasn’t gotten any better which limits upper movements.

05.21 Misc     run: 2m • pullups: 10x5
05.20 Lower    run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x3
05.19 Cardio   swim: 1000y
05.18          
05.17 Misc     run: 2m • pullups: 10x5
05.16 Upper    run: 1m • lat pulldown: 175x12x3 • tri pushdown: 25x3 • machine row: 220x15x3
05.15 Lower    run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge: 55x20x3
Mon - good workout; run and legs both felt strong; first time doing back extn in almost two months; no pain. Tue - good workout; slight left shoulder pain during the movements. Wed - pullups felt strong; focused on full ROM. Thur - rest. Fri - swim felt good; a bit easier than last week. Sat - good workout; back extn felt better than last time; no pain; go up in weight next week. Sun - ligt workout. Recap - OK week considering the left shoulder injury; back seems to be recovered so start squatting next week.

05.14          
05.13          
05.12 Cardio   swim: 1000y
05.11 Cardio   run: 2m
05.10          
05.09 Misc     elliptical: 20 min
05.08 Cardio   run: 2m
Mon - good run. Tue - elliptical felt good in the morning. Wed - rest. Thur - good run. Fri - first time swimming in over two years; it was tiring but felt good. Sat - rest. Sun - rest. Recap - poor week; back is feeling better but left shoulder still hurts.

05.07 Misc     elliptical: 20 min
05.06 Cardio   run: 2m
05.05 Upper    run: 1m • lat pulldown: 190x10x4 • tri pushdown: 25x4 • machine row: 220x15x4
05.04 Cardio   run: 2m
05.03          
05.02 Lower    run: 1m • leg press: 400x10x4 • DB lunge: 50x25x4
05.01 Misc     run: 1m • pullups: 10x4 • tri pushdown: 25x4 • lat raise: 15x4
Mon - didn’t feel great but had a decent workout at the hotel gym. Tue - another good workout at the hotel gym. Wed - rest. Thur - good run. Fri - skipped push/press movements as the left shoulder still hurts; pull movements felt strong. Sat - good run. Sun - start alternating run and elliptical. Recap - another poor week but back is feeling better so I should be able to start squatting again soon.

04.30 Cardio   run: 2m
04.29          
04.28 Misc     run: 2m • pullups: 15x1
04.27 Upper    run: 2m • bench press: 195x8x4
04.26 Lower    run: 1m • leg press: 400x20x3 • leg extn: 15x3 • leg curl: 15x3 • DB lunge: 55x20x3
04.25 Cardio   run: 2m
04.24 Cardio   run: 2m
Mon - good run; wanted to rest my back a little more. Tue - another good run. Wed - good workout but even leg press irritated my lower back. Thur - first time benching since August of 2022; it was moderate; left shoulder pain during the movement; a bit worse than on OHP. Fri - light day. Sat - rest. Sun - good run. Recap - poor week hampered by lower back and left shoulder injuries; I did get some good cardio in though.

04.23 Misc     elliptical: 20 min
04.22 Upper    run: 2m • BB OH press: 155x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,18,15
04.21          
04.20          
04.19 Lower    run: 2m • SSB squat: 225x7x4, 160x15x1
04.18 Cardio   run: 2m
04.17          
Mon - rest. Tue - run felt good. Wed - squat was moderate/heavy with good form; aggravated my lower back pain. Thur - rest. Fri - rest; felt like shit. Sat - OHP was moderate; slight left shoulder and back pain during the movement. Sun - good cardio on the elliptical. Recap - poor week; back and left shoulder still hurt.

04.16 Upper    BB OH press: 155x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x22,20,20
04.15 Misc     elliptical: 20 min
04.14 Lower    SSB squat: 220x7x4, 160x15x3 • SSB lunge: 115x20x3
04.13          
04.12 Upper    BB OH press: 155x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x22,20,16
04.11          
04.10 Cardio   run: 2m
Mon - felt tired from the deadlifting the day before and had a slight back ache. Tue - rest. Wed - went a bit lighter on the OHP due to the left shoulder; it was moderate. Thur - rest. Fri - squat was moderate/heavy; pause deadlift and RDL until back if fully recovered. Sat - elliptical felt good. Sun - OHP was moderate; left shoulder still hurts but it’s better. Recap - OK week; dealing with minor back and left shoulder injuries.

04.09 Lower    run: 2m • SSB squat: 180x10x4 • deadlift: 275x5x4
04.08 Misc     pullups: 12x2
04.07 Upper    run: 1m • DB OH press-sngl(R): 90x7x4 • DB row-sngl: 100x15x4 • tri pushdown: 25x4 • cable pullover: 15x4
04.06          
04.05 Lower    run: 2m • SSB squat: 220x7x4 • RDL: 225x12x4 • SSB lunge: 115x20x3
04.04 Misc     run: 2m • pullups: 12x5 • BB curl-rvs: 80x12x3 • upright row: 80x15x3
04.03 Upper    run: 1m • DB OH press-std: 80x12x4 • lat pulldown: 175x12x4 • tri pushdown: 25x3 • cable pullover: 15x3
Mon - OHP was moderate/heavy; did the first two at 85 and the last two at 75 degree angle; cable pullover felt good. Tue - light workout but felt good. Wed - felt surprisingly strong in the morning; squat was moderate/heavy with good form; first time doing RDL in a long time. Thur - rest. Fri - left shoulder was hurting so only did the right on the OHP; it was moderate/heavy. Sat - only got two sets in. Sun - deadlift felt a bit lighter than last week but the form is still poor. Recap - decent week.

04.02          
04.01          
03.31 Lower    deadlift: 275x5x4 • SSB squat: 160x15x4 • SSB lunge-rvs: 115x20x4
03.30 Misc     run: 1m • pullups: 10x3 • BB curl-rvs: 80x12x3 • upright row: 80x12x3 • lat raise: 15x3
03.29 Upper    run: 1m • DB OH press-std: 80x12x4 • lat pulldown: 175x12x4 • tri pushdown: 25x3 • machine row: 220x15x3
03.28          
03.27          
Mon - rest. Tue - rest. Wed - decided to drop the weight on OHP and focus on good form; it was moderate/heavy. Thur - didn’t feel great and ran out of steam after 3 sets; first time doing upright row in a while. Fri - first time doing deadlift in over a year; it was light/moderate with good form; incorporate it into the program going forward. Sat - rest; slight lower back pain; not sure if it’s from the deatlift. Sun - rest. Recap - poor week.

03.26 Lower    SSB squat: 210x8x4, 160x15x3 • SSB lunge: 115x20x3
03.25 Misc     run: 2m • pullups: 12x3
03.24 Upper    run: 1m • DB OH press-std: 90x8x3 • lat pulldown: 160x12x4 • tri pushdown: 25x4
03.23 Lower    run: 1m • leg press: 400x20x4 • back extn: 90x12x4 • DB lunge: 55x20x2
03.22          
03.21 Cardio   run: 2m
03.20 Misc     run: 2m • elliptical: 20 min
Mon - first time doing the elliptical in a long time; felt good. Tue - got rained out. Wed - still dealing with stuffed ears. Thur - didn’t feel great but had a decent workout; slight lower back ache from the back extns. Fri - OHP felt heavier than before; only managed 3 sets; still not feeling great. Sat - need to speed up the descend to conserve energy. Sun - squat was moderate; time to go up in weight. Recap - decent week considering nagging illness.

03.19 Upper    DB OH press-sngl: 80x12x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,17,14
03.18 Lower    run: 2m • SSB squat: 210x8x4, 160x15x2
03.17 Misc     run: 2m • pullups: 10x4 • chinups: 10x11
03.16          
03.15          
03.14          
03.13          
Mon - out sick. Tue - out sick. Wed - out sick but feeling better. Thur - decided to sit out one more day to fully recover. Fri - run felt good; pullups also felt good; I don’t think I’ve lost much strength. Sat - squat was moderate/heavy with good form; didn’t feel my strongest in the AM. Sun - OHP was moderate; go up to 90# already. Recap - strong finish to a mediocre week hampered by illness.

03.12 Upper    BB OH press: 165x9,9,8,7 • DB row-sngl: 100x15x4 • DB OH press: 52x22,20,17
03.11 Lower    run: 2m • SSB squat: 210x9x4, 160x15x3 • SSB lunge: 110x20x3
03.10 Misc     run: 1m • pullups: 10x3 • BB curl-rvs: 80x12x3 • lat raise: 15x3 • face pulls: 20x3
03.09          
03.08          
03.07 Upper    run: 1m • DB OH press-std: 90x8x4 • lat pulldown: 160x12x4 • tri pushdown: 20x4
03.06 Lower    run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge: 60x20x3
Mon - didn’t feel great but had a decent workouk. Tue - didn’t feel great after sleeping poorly; OHP was moderate/heavy; last rep was a grinder but I got it. Wed - rest. Thur - rest. Fri - didn’t feel great. Sat - was feeling a bit under the weather; squat was moderate/heavy with good form. Sun - still feeling ill; OHP was moderate/heavy; first time reping 165 for 9. Recap - good week despite illness.

03.05 Misc     pushups: 25x4 • ab wheel: 10x4
03.04 Upper    BB OH press: 165x8x4 • DB row-sngl: 100x15x4
03.03 Cardio   run: 1m
03.02 Lower    run: 1m • leg press: 400x10x4 • DB lunge: 50x25x3
03.01          
02.28 Misc     run: 1m • pullups: 10x3
02.27 Upper    run: 1m • DB OH press-std: 75x12x4 • tri pushdown: 20x4
Mon - OHP was moderate/heavy; surprisingly left arm was stronger. Tue - didn’t feel great after sleeping poorly for three nights straight. Wed - rest. Thur - good workout at the hotel gym. Fri - ran out of time early in the morning. Sat - OHP was moderate/heavy with good form; felt heavier than the last time. Sun - no shoulder pain after pushups. Recap - decent week considering 5 days of travel.

02.26 Lower    run: 1m • DB lunge: 60x20x4
02.25          
02.24 Misc     run: 2m • pullups: 10x3
02.23 Cardio   run: 2m
02.22 Upper    run: 2m • DB OH press-sngl: 80x12x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20x3
02.21 Lower    run: 2m • SSB squat: 215x8x4, 160x15x3 • SSB lunge-rvs: 115x20x3
02.20 Misc     chinups: 10x5 • skull crushers: 85x15x5
Mon - chinups felt good; reverse grip BB curl and DB lat raise didn’t agree with my left shoulder. Tue - squat was moderate/heavy with good form. Wed - OHP was moderate, although I did take longer between sets; first time doing 12 rep sets with 80; time to go up to 90. Thur - good run. Fri - got rained out. Sat - rest and drive to MTV. Sun - hotel gym workout. Recap - decent week.

02.19          
02.18 Upper    BB OH press: 165x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,15,12
02.17 Lower    run: 2m • SSB squat: 210x8x4, 160x15x3 • SSB lunge: 115x20x3
02.16 Cardio   run: 2m
02.15 Misc     run: 2m • pullups: 10x5 • face pulls: 20x4 • tri push/extn: 20x4
02.14          
02.13 Upper    run: 2m • DB OH press-sngl: 80x10x4 • DB row-sngl: 100x15x4 • DB OH press: 52x25,20x3
Mon - good home workout; OHP was moderate; slight left shoulder ache initially but it got better over time. Tue - rest. Wed - good workout; pullups felt strong. Thur - good run. Fri - squat was moderate/heavy with good form. Sat - felt strong; OHP was moderate/heavy with best form to date. Sun - rest. Recap - good week.

02.12 Lower    run: 2m • SSB squat: 210x8x4, 160x15x3 • SSB lunge: 115x20x3
02.11          
02.10 Misc     run: 1m • pullups: 10x4 • BB curl-rvs: 80x12x4 • lat raise: 15x3 • face pulls: 20x3
02.09          
02.08 Upper    run: 1m • BB OH press: 165x8x3,6 • lat pulldown: 160x12x4 • tri pushdown: 20x4
02.07 Lower    run: 1m • leg press: 400x20x4 • back extn: 90x12x4 • DB lunge: 55x20x3
02.06 Misc     run: 1m • pullups: 10x5 • BB curl-rvs: 80x12x4 • lat raise: 15x4 • face pulls: 20x4
Mon - decent workout despite not feeling great after the weekend’s festivities; no shoulder pain on lat raise. Tue - good workout; first time doing 90 on back extn. Wed - OHP was moderate/heavy; focused on form. Thur - rest. Fri - didn’t feel great. Sat - rest. Sun - squat was moderate/heavy with good form; go up in weight or reps next week; same for lunge. Recap - good week.

02.05          
02.04          
02.03 Cardio   run: 2m • pushups: 25x4
02.02 Upper    run: 1m • BB OH press: 155x8x4 • lat pulldown: 145x15x4 • tri pushdown: 20x4 • machine row: 220x20x3
02.01 Lower    SSB squat: 210x8x4, 160x15x3
01.31 Misc     chinups: 10x7
01.30          
Mon - rest; shoulders still ache; I think DB OH press aggravated it. Tue - didn’t feel great after sleeping poorly for two nights straight. Wed - squat was moderate/heavy with good form; skipped the lunge. Thur - OHP was moderate and I focused on form and ROM; shoulders are better. Fri - good run. Sat - rest. Sun - rest. Recap - mediocre week.

01.29 Upper    run: 1m • DB OH press-std: 90x8x4 • lat pulldown: 12x4 • tri pushdown: 20x4 • face pulls: 20x4
01.28 Lower    SSB squat: 210x8x4, 160x12x3 • SSB lunge: 115x20x3
01.27 Misc     chinups: 10x5 • BB curl-rvs: 85x12x4 • lat raise: 25x20x4
01.26          
01.25 Upper    run: 2m • DB OH press-sngl: 80x10x3 • DB row-sngl: 100x15x3
01.24 Lower    run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge-rvs: 50x25x3
01.23 Misc     run: 1m • pullups: 10x4 • BB curl-rvs: 80x12x3 • face pulls: 20x3 • lat raise: 15x3
Mon - good workout; pullups continue to get stronger. Tue - good workout; go up in weight on back extn. Wed - OHP was moderate; ran out of time. Thur - rest. Fri - slight shoulder ache from the DB lat raise; stick to the cable variation. Sat - squat was moderate with good form; squeezing the handles helped engage the upper back more. Sun - OHP was heavy; stick with 90 for now. Recap - good week; keep going with the current program.

01.22          
01.21 Upper    run: 1m • BB OH press: 165x8,8,7,7 • DB row-sngl: 100x15x4 • DB OH press: 52x20,15,10 • pushups: 25x5
01.20          
01.19 Lower    run: 1m • leg press: 400x10x4 • DB lunge: 50x25x3
01.18 Misc     run: 1m • pullups: 10x4 • face pulls: 20x4 • lat raise: 15x4
01.17          
01.16 Lower    run: 1m • hack squat: 275x10x4 • back extn: 70x12x4 • leg extn: 15x4
Mon - first time doing doing hack squats; it was heavy but felt good. Tue - rest. Wed - decent workout at the hotel gym. Thur - good workout at the hotel gym; leg press machine was much heavier than my home gym one. Fri - rest. Sat - OHP was heavy. Sun - rest. Recap - mediocre week.

01.15 Upper    DB OH press-std: 90x8x4 • lat pulldown: 12x4 • tri pushdown: 20x4 • BB curl-rvs: 75x12x4
01.14 Lower    run: 2m • SSB squat: 200x10x4, 160x12x3 • SSB lunge: 110x20x3
01.13 Misc     run: 1m • pullups: 10x3 • tri pushdown: 20x3 • face pulls: 20x3 • lat raise: 15x3
01.12 Upper    BB OH press: 165x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20x4 • pushups: 25x10
01.11          
01.10 Lower    run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge: 50x20x3
01.09 Misc     run: 1m • pullups: 10x4 • BB curl-rvs: 80x12x4 • face pulls: 20x4 • lat raise: 15x4
Mon - good workout; start doing pullups/chinups at least twice a week. Tue - good workout; go up in weight on DB lunge. Wed - rest. Thur - OHP was only moderate; could’ve gone for 9-10 reps; pushups are getting stronger. Fri - good workout. Sat - squat was moderate/heavy with good form. Sun - good workout at the Casa gym; slight incline on OHP which was heavy but felt good; start doing more of these. Recap - good week.

01.08 Upper    run: 2m • DB OH press-sngl: 80x10x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,16,12 • pushups: 25x4
01.07          
01.06 Lower    run: 1m • leg press: 400x15x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x3
01.05 Misc     run: 1m • pullups: 10x4 • BB curl-rvs: 80x12x4 • face pulls: 20x4 • lat raise: 15x4
01.04 Upper    run: 1m • BB OH press: 165x7,7,6,6 • lat pulldown: 145x15x4 • tri push/extn: 20x4 • machine row: 220x15x4
01.03 Lower    run: 1m • leg press: 400x15x4 • back extn: 70x12x4 • leg extn: 15x4 • leg curl: 15x4 • DB lunge: 50x20x3
01.02          
Mon - rest. Tue - good workout at the office gym. Wed - OHP was heavy; focused on lat engagement on the pull movements. Thur - focused on lats on pullups and traps on face pulls. Fri - good workout; start overloading the leg press; higher reps or paused; go up on back extn and DB lunge. Sat - rest. Sun - good workout; OHP was moderate; go up to 90 next week. Recap - good week; stick with the current program for now.

---

2022

01.01          
12.31 Upper    BB OH press: 145x1, 155x1, 165x1, 175x1, 185x1, 195x1, 200x1 • DB OH press-sngl: 100xF, 90x6 (right)
12.30          
12.29          
12.28 Flex     run: 2m • pullups: 10x5
12.27 Lower    run: 2m • SSB squat: 200x8x4, 160x12x3 • SSB lunge-rvs: 110x20x2
12.26 Upper    DB OH press-sngl: 80x10x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20x4 • pushups: 25x4
Mon - OHP was only moderate and felt strong; go up to 90 next week. Tue - good workout; squat was moderate with good form; go up in weight next week. Wed - pullups at the park. Thur - rest. Fri - rest. Sat - didn’t feel my strongest in the morning but still hit my goal with the 200 PR; probably could’ve done a couple more with the 90 if I had done it before the 100 attempt; couldn’t do any with my left. Sun - rest. Recap - mediocre week hampered by rain but I’m really happy with my OHP PR.

12.25          
12.24 Lower    run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • leg extn: 15x4 • leg curl: 15x4
12.23          
12.22          
12.21 Flex     run: 2m • pullups: 10x5
12.20 Upper    BB OH press: 165x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,15,10 • pushups: 25x3
12.19 Lower    SSB squat: 200x8x4, 160x12x3 • SSB lunge: 110x20x4
Mon - squate was moderate/heavy with good form; felt surprisingly strong after slepping poorly the night before due to day long world cup festivities; go up in weight on lunge. Tue - OHP was moderate/heavy; 8 reps is a PR; ran out of steam towards the end but still had a good workout. Wed - pullups are getting stronger. Thu - rest. Fri - rest. Sat - good workout. Sun - rest. Recap - mediocre week; only 4 workouts but at least they were all solid.

12.18          
12.17 Upper    DB OH press-sngl: 80x10x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,15,10 • pushups: 25x4
12.16 Lower    SSB squat: 190x10x4, 160x12x3 • SSB lunge-rvs: 110x20x3
12.15          
12.14 Flex     run: 2m • pullups: 10x5
12.13 Upper    run: 1m • BB OH press: 165x7x4 • lat pulldown: 165x15x4 • tri push/extn: 20x4 • machine row: 250x15x4
12.12 Lower    run: 1m • leg press: 400x15x4 • back extn: 70x12x4 • DB lunge: 55x20x3
Mon - good workout; felt great to be getting back into it. Tue - OHP was moderate/heavy and felt strong; it doesn’t seem like I’ve lost any stength even though I didn’t do a whole lot over the last two weeks. Wed - start doing pushups or pullups on the days when I can’t go to the gym. Thur - rest. Fri - squat was moderate/heavy with good form; go up in weight next week. Sat - OHP was moderate/heavy. Sun - rest. Recap - good week; back in stride after poor couple of weeks.

12.11          
12.10          
12.09 Flex     pushups: 20x10
12.08          
12.07          
12.06          
12.05          
Recap - another poor week hampered by travel to Vegas where the hotel gym closed at 6 pm daily.

12.04 Flex     pushups: 20x10
12.03 Lower    run: 1m • leg press: 400x10x3 • back extn: 70x12x3
12.02          
12.01          
11.30          
11.29          
11.28 Flex     pullups: 10x5 • tri pushdown: 20x3
Mon - hotel gym; didn’t feel great overall but neutral grip pullups felt good. Tue/Wed/Thur/Fri - rest and dealing with a cold. Sat - finally feeling better; decent workout at the Aria hotel gym. Sun - pushups felt good; 2 min interval. Recap - poor week hampered by sickness.

11.27 Cardio   run: 2m
11.26 Upper    run: 2m • BB OH press: 165x7x3 • chinups: 10x3 • DB OH press: 52x20x3 • DB row-sngl: 100x15x3
11.25 Flex     run: 1m • skull crushers: 90x15x3 • BB curl-rvs: 80x12x3 • tri push/extn: 20x3
11.24 Lower    run: 2m • SSB squat: 185x12x4, 160x12x3 • SSB lunge: 110x20x3
11.23 Upper    DB OH press-sngl: 80x10x4 • chinups: 10x4 • DB OH press: 52x20x4 • DB row-sngl: 100x15x4
11.22          
11.21 Lower    SSB squat: 185x12x4, 160x12x3 • SSB lunge-rvs: 110x20x3
Mon - squat was moderate; felt stronger than last week. Tue - rest. Wed - good workout; OHP was moderate and felt strong; try 90s next week; start doing more chinups. Thur - good workout; squat felt a bit heavier than on Monday but my form was good. Fri - didn’t feel great. Sat - OHP was heavy; only managed 3 sets; didn’t feel strong overall. Sun - good run. Recap - good week.

11.20 Cardio   run: 2m
11.19 Upper    run: 2m • BB OH press: 165x7x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20x3
11.18          
11.17 Lower    run: 2m • SSB squat: 185x12x4, 160x12x3 • SSB lunge: 110x20x3
11.16 Upper    run: 1m • DB OH press: 75x8x4 • lat pulldown: 160x15x4 • tri push/extn: 20x4 • machine row: 250x20x3
11.15 Lower    run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x3
11.14          
Mon - rest. Tue - good workout. Wed - OHP was heavy and form was suboptimal; pull felt strong. Thur - squat was moderate with good form. Fri - rest. Sat - felt strong; OHP was moderate/heavy with good form; first time doing 7 reps with 165. Sun - good run. Recap - good week with 4 solid workouts.

11.13          
11.12 Upper    run: 2m • BB OH press: 155x8x4 • DB row-sngl: 100x15x4
11.11 Lower    run: 2m • SSB squat: 200x10x4, 160x12x3
11.10          
11.09          
11.08          
11.07 Flex     run: 2m • skull crushers: 95x15x4 • lat raise: 30x15x4 • BB curl-rvs: 85x12x4
Mon - good home workout. Tue/Wed - rest and dealing with a cold. Thur - worked in WS all day. Fri - squat was heavy; form was good but not as good as it was on the back down sets. Sat - OHP was moderate/heavy; first time doing 8 reps with 155; probably could’ve gone for 9. Sun - rest. Recap - poor week with only 3 workouts, but on the plus side, OHP is feeling great.

11.06 Upper    BB OH press: 160x6x4 • DB row-sngl: 100x15x4
11.05          
11.04 Lower    run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x3
11.03          
11.02 Upper    run: 1m • DB OH press-sngl: 80x10x4 • DB row-sngl: 100x15x4
11.01 Lower    run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x3
10.31 Cardio   run: 5m
Mon - lake run with Luka; need to get a second battery for his ebike. Tue - good workout; felt surprisingly strong. Wed - OHP felt really strong and form was good; new PR. Thur - rest. Fri - good workout. Sat - worked in WS all day. Sun - OHP was moderate/heavy; felt strong. Recap - good week; only 4 workouts but they were all solid.

10.30 Cardio   run: 2m 10.29          
10.28 Flex     run: 2m • skull crushers: 95x12x4 • BB curl: 95x12x4 • BB curl-rvs: 75x12x4 • lat raise: 25x15x4
10.27 Upper    BB OH press: 170x5x4 • lat pulldown: 160x12x4 • tri push/extn: 20x4 • machine row: 250x15x4
10.27 Lower    run: 2m • SSB squat: 195x10x4, 160x12x3 • SSB lunge: 110x20x3
10.26          
10.25          
10.24          
Mon/Tue/Wed - rest. Thur - doubled up; squat was moderate heavy with good form; go up in weight next week; OHP was heavy; stick with 170 for now. Fri - first time doing underhand curls in close to a year; go up in weight on lat raise. Sat - rest. Sun - good run. Recap - mediocre week; underhand BB curl doesn’t seem to agree with my shoulders; stick to reverse grip curls and chinups for now.

10.23 Flex     run: 1m • skull crushers: 90x15x4 • BB curl-rvs: 80x12x4 • lat raise: 15x4 • face pulls: 20x4
10.22 Lower    run: 2m • SSB squat: 195x10x4, 160x12x3 • SSB lunge-rvs: 110x20x3 • burpees: 75
10.21 Upper    run: 1m • DB OH press: 75x8x4 • lat pulldown: 160x12x4 • tri push/extn: 20x3 • machine row: 250x15x3
10.20          
10.19 Cardio   run: 2m
10.18 Flex     run: 1m • skull crushers: 90x12x4 • BB curl-rvs: 80x12x3 • lat raise: 15x3 • face pulls: 20x4
10.17 Upper    run: 1m • BB OH press: 165x5x4 • lat pulldown: 160x12x4 • tri push/extn: 20x3 • machine row: 250x15x3
Mon - didn’t feel great but still had a decent workout; OHP was moderate/heavy; did 6 reps on the last set again. Tue - skull crushers felt heavy. Wed - good run. Thur - rest. Fri - good workout; OHP was moderate/heavy; only the second time doing DB OH press with double 75s. Sat - good workout; squat was moderate/heavy. Sun - felt strong. Recap - good week; add pullups/chinups and BB curl back into the program.

10.16 Flex     SSB squat: 190x10x4, 160x12x3 • SSB lunge: 110x20x3
10.15 Upper    
10.14 Lower    run: 2m
10.13 Flex     run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x3
10.12 Upper    
10.11 Lower    
10.10 Flex     run: 2m • skull crushers: 95x12x4 • BB curl-rvs: 85x12x4 • lat raise: 25x15x4
Week-3: Mon - good home workout; skull crushers felt strong. Tue/Wed - rest. Thur - good workout; did a 4 min interval instead of the usual 5. Sat - rest. Sun - legs felt strong; go up in weight next week. Recap - poor week with only 3 workouts.

10.09 Upper    run: 1m • BB OH press: 165x5x4 • lat pulldown: 160x12x4 • tri push/extn: 20x4 • machine row: 250x15x4
10.08 Lower    run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x3
10.07 Flex     
10.06 Upper    DB OH press-sngl: 80x7x4 • DB row-sngl: 100x15x4
10.05 Lower    run: 2m • SSB squat: 190x8x4, 160x12x3 • SSB lunge: 110x20x3
10.04 Flex     run: 1m • skull crushers: 90x12x4 • BB curl-rvs: 90x10x1 • lat raise: 15x4 • face pulls: 20x4
10.03 Upper    run: 1m • BB OH press: 155x7x4 • lat pulldown: 160x15x4 • tri push/extn: 20x3 • machine row: 235x15x3
Week-2: Mon - good workout; OHP felt strong. Tue - hurt my right ring finger at the base on curls; otherwise a good workout. Wed - squat was moderate heavy; no back pain but legs are still sore from last Saturday. Thur - OHP felt strong but didn’t feel great overall. Fri - rest. Sat - good workout; felt strong. Sun - OHP was moderate/heavy; first time repping 165; did 6 on the last set. Recap - good week; I’m finally healthy and injury free.

10.02 Lower    
10.01 Flex     SSB squat: 185x10x4, 160x12x3, 135x15x3
09.30 Upper    
09.29 Lower    
09.28 Flex     
09.27 Upper    
09.26 Lower    
Week-1: Mon/Tue/Wed/Thur/Fri - rest due to travel and having a cold. Sat - first time squatting since my back injury in August; it felt great without any pain; major DOMS well into next Tuesday. Sun - rest. Recap - poor week.

09.25 Flex     BB OH press-ntrl: 135x8x4 • DB row-sngl: 100x15x4 • skull crushers: 90x12x4 • DB curl-rvs: 90x10x4 • lat raise: 20x20x4
09.24 Upper    run: 5m
09.23 Lower    run: 1m • DB lunge: 60x20x2 • back extn: 80x12x2
09.22 Flex     run: 1m • skull crushers: 90x10x4
09.21 Upper    run: 1m • BB OH press: 155x7x4 • machine row: 220x20x3 • tri pushdown: 20x3
09.20 Lower    run: 1m • leg press: 400x15x3 • back extn: 70x15x3 • DB lunge-rvs: 50x20x2
09.19 Flex     
Week-3: Mon - rest. Tue - felt crappy, I think I’m coming down with something; still had a decent workout though. Wed - felt better; OHP felt strong; first time doing sets with 155; go for 8 reps next time. Thur - was short on time so only got one movement in. Fri - was again short on time so only got 2 sets in. Sat - ran at the lake @ 7:35 pace; was tired all day long after. Sun - OHP was light/moderate; go for 10 reps or go up in weight; skull crushers felt strong. Recap - decent week overall.

09.18 Upper    
09.17 Lower    run: 5m
09.16 Flex     run: 1m • skull crushers: 80x12x4 • BB curl-rvs: 80x12x4 • lat raise: 15x4 • face pulls: 20x4
09.15 Upper    DB OH press-sngl: 80x7x4 • DB row-sngl: 100x15x4 • chinups: 10x4
09.14 Lower    run: 1m • DB lunge: 60x20x4 • back extn: 80x12x4
09.13 Flex     skull crushers: 80x12x4 • BB curl-rvs: 80x12x4 • lat raise: 15x4
09.12 Upper    run: 2m
Week-2: Mon - run only. Tue - go up in weight on skull crushers. Wed - leg press machine is broken; no pain on back extn; should be able to start squatting again next week. Thur - good workout; chinups were heavy after DB row. Fri - didn’t feel great in the AM; back is hurting again. Sat - lake run with Luka. Sun - rest. Recap - decent week with 4 good workouts plus 2 outdoor runs.

09.11 Flex     run: 1m • skull crushers: 80x12x4 • BB curl-rvs: 80x10x4 • lat raise: 15x4 • face pulls: 20x4
09.10 Upper    run: 1m • BB OH press: 145x10x4 • lat pulldown: 160x15x4 • tri push/extn: 20x4 • machine row: 220x15x4
09.10 Lower    run: 1m • leg press: 400x15x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x3
09.07 Flex     run: 2m
09.06 Upper    DB OH press: 70x10x4 • pullups/chinups: 10x4 • tri push/extn: 20x4
09.06 Lower    run: 1m • leg press: 400x15x4 • back extn: 70x10x4 • DB lunge: 50x20x3
Week-1: Mon - rest. Tue - doubled up; back is still slightly sore but extensions didn’t aggravate it; OHP was heavier than usual and so were the pullups. Wed - felt good to run outdoors. Thur/Fri - rest. Sat - doubled up; OHP was heavy but I kept good form and didn’t have any shoulder pain. Sun - good workout. Recap - good week; it feels good to get back in the routine; both back and shoulder are feeling better.

09.04 Upper    
09.03 Lower    
09.02 Flex     
09.01 Upper    
08.31 Lower    
08.30 Flex     
08.29 Upper    
Mon/Tue/Wed/Thur/Fri/Sat/Sun - rest. Recap - back was sore all week; couldn’t get any workouts in at Terranea.

08.28 Upper    
08.27 Lower    
08.26 Flex     
08.25 Upper    
08.24 Lower    SSB squat: 210x8x1
08.23 Flex     run: 1m • skull crushers: 90x10x4 • BB curl-rvs: 70x12x4 • tri push/extn: 20x4
08.22 Upper    run: 1m • BB OH press: 145x10x4 • lat pulldown: 155x15x4
Week-2: Mon - OHP was moderate; time to go up in weight; slight right shoulder and elbow pain. Tue - good workout. Wed - hurt my lower back. Thur/Fri/Sat/Sun - rest. Recap - poor week due to injury and travel.

08.21 Lower    run: 1m • leg press: 400x10x4 • DB lunge: 50x20x3
08.20 Flex     
08.19 Upper    run: 1m • DB OH press: 50x20x4 • pullups: 10x5
08.18 Lower    run: 1m • leg press: 400x15x4 • back extn: 90x10x4 • DB lunge-rvs: 50x20x3
08.17 Flex     run: 1m • BB OH press: 145x10x4 • DB row-sngl: 100x15x4 • BB curl-rvs: 75x12x3
08.16 Upper    
08.15 Lower    run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x2
Week-1: Mon - good workout; felt good to be back at the gym. Tue - rest. Wed - shoulders and the right elbow were sore so I skipped bench; OHP was moderate/heavy; right shoulder and elbow were a bit sore in the beginning but got better over time. Thur - good workout; first time doing 90 on back extn. Fri - OH press was moderate/heavy. Sat - rest. Sun - hotel gym leg press machine is much heavier than my home gym machine. Recap - decent week considering 3 days of travel.

08.14 Upper    
08.13 Lower    bench press: 185x10x4, 155x20x2 • BB OH press: 135x10x4, 115x12x2
08.12 Flex     SSB squat: 210x8x4, 160x15x3
08.11 Upper    
08.10 Lower    
08.09 Flex     
08.08 Upper    bench press: 185x10x4 • BB OH press: 145x10x4 • DB row-sngl: 100x15x4
Week-2: Mon - bench was light/moderate; OH press was moderate; no elbow pain on either but a slight shoulder ache afterwards. Tue/Wed/Thur - rest in San Jose. Fri - squat was moderate/heavy; form was decent but ROM wasn’t quite as full as on the volume sets. Sat - bench was light/moderate; tried a narrower grip which was easier on the shoulders; OHP was moderate/heavy; shoulders were tired from the bench. Sun - rest. Recap - poor week hampered by travel with only 3 workouts.

08.07 Lower    
08.06 Flex     BB curl-rvs: 75x12x4 • lat raise: 25x15x4
08.06 Upper    bench press: 185x10x4 • BB OH press-ntrl: 135x10x4 • DB row-sngl: 100x15x4
08.04 Lower    SSB squat: 200x8x4, 160x15x2
08.03 Flex     skull crushers: 85x15x4 • BB curl-rvs: 75x12x4 • lat raise: 25x15x4
08.03 Upper    DB OH press: 70x10x4 • bench press: 165x10x4 • pullups-wtd: 25x8x3
08.03 Lower    run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x3
Week-1: Mon/Tue - rest. Wed - tripled up; OHP was moderate with good form; bench was light but a bit heavier than last week. Thur - squat was moderate. Fri - rest. Sat - doubled up; woke up with a slight pain in the right elbow; felt it on bench in the bottom position and a bit less on OHP, but surprisingly not on curl or lat raise; decided to go up in weight on bench and it was still light; OHP was moderate; did row instead of chinups to save the elbow. Sun - rest. Recap - mediocre week with only 3 sessions.

07.31 Flex     skull crushers: 85x15x3 • BB curl-rvs: 75x12x3 • lat raise: 20x20x3
07.31 Upper    bench press: 165x10x4 • BB OH press: 145x10x4 • chinups-wtd: 30x8x4
07.29 Lower    SSB squat: 200x8x4, 160x15x3, 130x15x2
07.28 Flex     
07.27 Upper    pushups: 20x10
07.26 Lower    SSB squat: 185x10x5, 160x15x3
07.26 Flex     skull crushers: 75x15x4 • BB curl-rvs: 75x12x4 • lat raise: 15x3
Week-3: Mon - rest. Tue - doubled up on Flex and Lower; squat was moderate. Wed - first time doing pushups since January; slight soreness the next day but no shoulder pain. Thur - rest. Fri - felt strong in the AM so decided to go up in weight on squat; it was still only moderate in weight with good form. Sat - rest. Sun - doubled up on Upper and Flex; bench was light with a focus on good form; OHP was moderate/heavy with good form. Recap - OK week; only 4 sessions due to travel but they were all quality; stick with this program for now.

07.24 Upper    bench press: 155x12x4 • BB OH press: 145x10x4 • chinups-wtd: 30x8x4
07.23 Lower    SSB squat: 185x10x5, 160x15x3, 110x20x2
07.22 Flex     
07.21 Upper    
07.20 Lower    run: 1m • leg press: 400x15x4 • back extn: 80x12x4
07.19 Flex     run: 1m • skull crushers: 70x15x4 • BB curl-rvs: 70x12x4 • tri push/extn: 20x4 • face pulls: 20x4
07.18 Upper    run: 1m • bench press: 155x10x4 • DB OH press: 70x10x4 • chinups-wtd: 25x8x4
Week-2: Mon - bench was light; no shoulder pain; OH press was moderate/heavy. Tue - good workout; no elbow pain. Wed - leg press was lighter than usual. Thur/Fri - rest in Vegas. Sat - squat was moderate with good form. Sun - bench was light so I upped the reps; go up in weight next week; OHP was moderate/heavy with good form. Recap - solid week; missed two sessions mid-week but finished strong; it feels great to be benching again.

07.17 Lower    SSB squat: 185x10x5, 160x15x3, 135x15x3
07.16 Flex     run: 1m • bench press: 155x10x4 • skull crushers: 50x15x4 • face pull: 20x4 • lat raise: 20x4
07.15 Upper    
07.14 Lower    run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge-rvs: 55x20x3
07.13 Flex     run: 1m • skull crushers + close grip BP: 80x12x3 + 80x30x3 • BB curl-rvs: 70x12x3 • face pulls: 20x3
07.12 Upper    run: 1m • DB OH press: 70x10x4 • pullups-wtd: 25x8x4 • tri push/extn: 20x4
07.11 Lower    run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x3
Week-1: Mon - starting a new 3 week program to spread out different movements more evenly; good workout. Tue - OHP was moderate/heavy; go up to 75 next week and finish with a back down volume set. Wed - didn’t feel great so only did 3 sets. Thur - good workout. Fri - rest. Sat - first time doing bench since January; weight was moderate; no pain so add it to the program; slight ache in the right elbow so I went light on SC and skipped reverse curl. Sun - squat was moderate/heavy with good form; slight ache in the right ankle. Recap - another good week with 6 solid sessions.

07.10 Flex     skull crushers + close grip BP: 80x12x4 + 80x30x4 • BB curl-rvs: 75x12x4 • lat raise: 20x4
07.09 Lower-3  SSB squat: 195x10x4
07.08 Upper-2  elliptical: 5 min • BB OH press: 150x10x4 • pullups-wtd: 25x8x4
07.07 Flex     run: 1m • skull crushers + close grip BP: 80x12x4 + 80x30x4 • BB curl-rvs: 70x12x4 • face pulls: 20x4
07.06 Lower-2  elliptical: 5 min • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x4
07.05 Upper-1  elliptical: 5 min • DB OH press: 70x10x4 • chinups-wtd: 25x8x4 • tri push/extn: 20x4
07.04 Lower-1  
Mon - rest. Tue - didn’t feel great but had a decent workout; focused on good form on OHP and chinups. Wed - good workout; new leg press machine; go up to 55 on DB lunge. Thur - skull crushers are starting to feel better. Fri - OHP was moderate/heavy with good form; a big lighter than last week; ROM still has some room for improvement. Sat - didn’t feel strong late in the evening. Sun - felt strong in the morning and had a good workout. Recap - good week with 6 solid sessions.

07.03 Flex     
07.02 Lower-3  SSB squat: 190x10x5
07.01 Upper-2  BB OH press: 150x10x4 • chinups-wtd: 30x8x5
06.30 Flex     elliptical: 5 min • skull crushers + close grip BP: 75x12x4 + 75x30x4 • BB curl-rvs: 70x12x4 • face pulls: 20x4
06.29 Lower-2  elliptical: 5 min • DB lunge-rvs: 55x20x4 • back extn: 80x12x4 • leg extn: 15x4 • leg curl: 15x4
06.28 Upper-1  elliptical: 5 min • DB OH press: 70x10x4 • pullups-wtd: 30x8x5 • tri push/extn: 20x4
06.27 Lower-1  elliptical: 5 min • DB lunge: 55x20x4 • back extn: 80x12x4 • leg extn: 15x4 • leg curl: 15x4
Mon - still no leg press machine but otherwise had a good workout. Tue - OHP felt strong, lighter than the last couple of weeks; try 75s for 7-8 reps next week. Wed - good workout; felt strong; on back extn go up in weight or reps next week. Thur - very light workout overall but still got a good pump. Fri - OHP was moderate/heavy with good form. Sat - didn’t feel great in the morning but kept good form; go up to 195 next week. Sun - rest. Recap - good week.

06.26 Flex     BB OH press: 145x10x4 • chinups-wtd: 30x8x5 • skull crushers: 70x12x3 • BB curl-rvs: 70x12x3
06.25 Combo    SSB squat: 190x10x5 • SSB lunge-rvs 110x20x3
06.24 Flex     
06.23 Lower-2  
06.22 Upper-2  DB lunge: 55x20x4 • back extn: 70x15x4 • leg extn: 15x4 • leg curl: 15x4
06.21 Upper-1  run: 1m • DB OH press: 70x10x4 • lat pulldown: 160x15x4 • tri push/extn: 20x4 • machine row: 220x15x4
06.20 Lower-1  
Mon - rest. Tue - OH press was moderate/heavy; felt a bit lighter than last week. Wed - pulled the right calf muscle during the run; leg press machine was MIA; none of the movements aggravated the injury; decent workout but felt light overall. Thur/Fri - rest. Sat - squat was moderate/heavy with good form; stick with 190 next week. Sun - OH press was moderate/heavy; didn’t feel the strongest in the morning; chinups were moderate. Recap - decent week with four good workouts.

06.19 Flex     BB OH press: 145x10x4 • chinups-wtd: 30x8x5 • skull crushers: 65x12x3 • BB curl-rvs: 65x15x3 • lat raise: 15x20x3
06.18 Combo    
06.17 Flex     
06.16 Lower-2  run: 1m • leg press: 250x12x4 • back extn: 80x10x4 • DB lunge-rvs: 50x20x3
06.15 Upper-2  run: 1m • pullups: 10x3 • chinups: 10x3 • lat raise: 20x4 • face pulls: 20x4
06.14 Upper-1  run: 1m • DB OH press: 70x10x4 • lat pulldown: 160x15x4 • tri push/extn: 20x4 • machine row: 220x15x4
06.13 Lower-1  run: 1m • leg press: 235x15x4 • back extn: 70x15x4 • DB lunge: 50x20x3
Mon - good workout; went in the evening for a change. Tue - OH press was moderate/heavy. Wed - didn’t feel great after sleeping poorly the night before. Thur - good workout; go up to 12 reps on back extn next week. Fri/Sat - rest. Sun - OH press was moderate/heavy; chinups were moderate; not sure if skull crushers are worthwhile. Recap - good week.

06.12 Flex     
06.11 Combo    SSB squat: 180x10x5 • BB OH press: 145x10x4
06.10 Flex     
06.09 Lower-2  run: 1m • leg press: 235x15x3 • back extn: 70x15x3 • DB lunge-rvs: 50x20x2
06.08 Flex     run: 1m • pullups: 10x4 • chinups: 10x4 • face pulls: 20x4
06.07 Upper-1  run: 1m • DB OH press: 70x10x4 • lat pulldown: 160x15x4 • tri push/extn: 20x4 • machine row: 220x15x4
06.06 Lower-1  run: 1m • leg press: 250x12x4 • back extn: 80x10x4 • DB lunge: 50x20x3
Mon - leg press was heavy; work up to 15 reps; first time doing 80 lbs on back extn; no back pain. Tue - OH press started out moderate and then heavy towards the end; lat pulldown felt strong. Wed - pullups were moderate; did them on a 5 min interval. Thur - good workout but was a bit short on time so I had to cut it a little short. Fri - rest. Sat - squat was light/moderate; OH press was moderate/heavy with good form. Sun - rest. Recap - good week; both squat and OH press keep progressing.

06.05 Flex     
06.04 Flex     SSB squat: 160x12x12
06.03 Upper-2  BB OH press: 135x10x4 • DB row-sngl: 100x15x4 • BB curl-rvs: 75x12x3 • lat raise: 15x20x3
06.02 Lower-2  run: 1m • leg press: 235x15x4 • back extn: 70x15x4 • DB lunge-rvs: 50x20x3
06.01 Flex     run: 1m • DB OH press: 70x10x4 • lat pulldown: 145x15x4 • tri push: 20x4 • machine row: 220x15x4
05.31 Upper-1  run: 1m • leg press: 235x15x4 • back extn: 70x15x4 • DB lunge: 50x20x3
05.30 Lower-1  
Mon - rest. Tue - didn’t feel strong but had a solid workout; back seems to be recovered. Wed - good workout; OH press felt strong. Thur - good workout; go back up to 250 next week. Fri - OH press was light/moderate with good form; much lighter than last week; go up to 145 next week. Sat - squat was light but wanted to feel out my back and focused on good form; no pain so go up to 180 next week. Sun - rest. Recap - solid week; continuing to make progress.

05.29 Flex     
05.28 Flex     BB OH press: 135x10x4 • BB curl-rvs: 75x12x4 • lat raise: 15x20x4
05.27 Upper-2  
05.26 Lower-2  run: 1m • leg press: 15x4 • DB lunge-rvs: 45x20x3 • pullups: 10x10 • lat raise: 20x3
05.25 Flex     
05.24 Upper-1  run: 1m • DB OH press-std: 50x20x4 • pullups: 10x3 • chinups: 10x2 • tri push/extn: 20x4
05.23 Lower-1  run: 1m • leg press: 12x4 • DB lunge: 50x20x3
Mon - worked out at the hotel gym; lower back still hurt a bit so I skipped the back extension. Tue - didn’t feel great after sleeping poorly but still had a decent workout. Wed - rest. Thur - neutral pullups felt really good. Fri - rest. Sat - OH press first set was light and the last set was heavy; try alternating intensity and volume. Sun - rest. Recap - mediocre week with only 4 workouts.

05.22 Flex     SSB squat: 225x7x3 • BB OH press: 135x10x3 • chinups-wtd: 25x8x5
05.21 Flex     
05.20 Upper-2  
05.19 Lower-2  run: 1m • leg press: 250x12x4 • back extn: 70x15x4 • DB lunge-rvs: 50x20x3
05.18 Flex     run: 1m • pullups: 10x4 • chinups: 10x3 • lat raise: 20x4 • face pulls: 15x4
05.17 Upper-1  run: 1m • DB OH press: 75x8x4 • lat pulldown: 160x12x4 • tri push/extn: 20x4 • machine row: 220x15x4
05.16 Lower-1  run: 1m • leg press: 250x12x4 • back extn: 70x15x4 • DB lunge: 50x20x3
Mon - first time doing 250 on the leg press; work up to 15 reps and then go up in weight; go up in weight on back extn next week. Tue - OH press was heavy, especially the last two sets; first time doing double 75s. Wed - didn’t feel great but still got 7 sets of pullups/chinups in; goal is 10. Thur - good workout. Fri/Sat - rest. Sun - squat was heavy and my form was subpar; OH press was moderate; chinups were moderate. Recap - solid week; 5th straight week with 5 good workouts.

05.15 Flex     BB OH press: 125x10x3 • BB OH press-ntrl: 115x10x3 • BB curl-rvs: 75x12x3 • lat raise: 20x3
05.14 Flex     
05.13 Upper-2  
05.12 Lower-2  run: 1m • leg press: 235x15x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x3
05.11 Flex     run: 1m • pullups: 10x3 • chinups: 10x3 • lat raise: 15x4 • face pulls: 15x4
05.10 Upper-1  run: 1m • DB OH press: 70x10x4 • lat pulldown: 145x15x4 • tri push/extn: 15x4 • machine row: 220x15x4
05.09 Lower-1  run: 1m • leg press: 235x15x4 • back extn: 70x12x4 • DB lunge: 50x20x3
Mon - leg press was moderate/heavy; go up in weight next week; back extension keeps feeling better. Tue - OH press was heavy with good form; first time doing double 70s. Wed - didn’t feel great but got through it. Thur - leg press was moderate/heavy again; good workout overall. Fri/Sat - rest. Sun - pronated grip OH press was light; go up to 135 next week; neutral grip OH press was heavy; stay at 115 for now. Recap - another solid week with 5 good workouts, but I need to fit in at least one more session per week.

05.08 Flex     BB OH press-ntrl: 115x10x4 • DB row-sngl: 100x15x4 • lat raise: 20x4
05.07 Flex     
05.06 Upper-2  
05.05 Lower-2  run: 1m • leg press: 12x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x3
05.04 Flex     pullups/chinups: 10x5 • lat raise: 15x4 • rear delt machine: 15x4
05.03 Upper-1  run: 1m • DB OH press-sngl: 80x7x3 • lat pulldown: 15x3 • tri pushdown: 15x3 • rear delt machine: 15x3
05.02 Lower-1  run: 1m • leg press: 12x4 • back extn: 70x10x4 • DB lunge: 45x20x3
Mon - good workout; go up to 50 on DB lunge. Tue - slept poorly and didn’t feel strong. Wed - got a good pump. Thur - legs felt stronger than on Monday; last workout at the MTV gym. Fri/Sat - rest. Sun - first time doing BB OH press since January; focused on good form and full ROM; go up to 12 reps next week; DB row felt strong. Recap - solid week.

05.01 Flex     run: 1m • DB OH press: 65x10x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • rear delt machine: 15x4
04.30 Flex     
04.29 Upper-2  
04.28 Lower-2  run: 1m • leg press: 250x10x4 • back extn: 70x10x4 • DB lunge: 45x20x3
04.27 Flex     pullups/chinups: 10x3 • lat raise: 15x3
04.26 Upper-1  run: 1m • DB OH press-sngl: 80x7x4 • lat pulldown: 145x15x4 • tri pushdown: 15x4 • machine row: 220x15x4
04.25 Lower-1  run: 1m • leg press: 235x15x4 • back extn: 45x15x4 • DB lunge: 45x20x3
Mon - good workout. Tue - OH press felt strong; go up in weight or reps next week. Wed - was short on time. Thur - leg press felt strong; go up to 12 reps next week. Fri/Sat - rest. Sun - worked out at the MTV gym. Recap - another decent week with four good workouts and one mediocre one.

04.24 Flex     chinups: 10x15
04.23 Flex     
04.22 Upper-2  DB OH press-sngl: 80x7x4 • DB row-sngl: 100x30x4 • DB OH press: 52x15x4
04.21 Lower-2  
04.20 Flex     run: 1m • pullups/chinups: 10x6 • lat raise: 15x4
04.19 Upper-1  run: 1m • DB OH press: 50x20x3 • lat pulldown: 15x3 • tri pushdown: 15x3 • machine row: 15x3
04.18 Lower-1  run: 1m • leg press: 15x4 • leg extn: 15x4 • leg curl: 15x4

• Mon/Tue - worked out at Terranea. Wed - pullups felt good; start doing weighted next week. Thur - rest. Fri - row feels stronger. Sat - rest. Sun - chinups challenge, 10 reps every 30 minutes; go for 20 sets next time. Recap - decent week with five good workouts.

04.17 Flex     
04.16 Flex     
04.15 Upper-2  
04.14 Lower-2  
04.13 Flex     run: 1m • pullups/chinups: 10x5 • lat raise: 15x4
04.12 Upper-1  run: 1m • DB OH press-sngl: 80x7x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • machine row: 15x4
04.11 Lower-1  run: 1m • leg press: 235x15x4 • back extn: 45x15x4 • DB lunge: 45x20x3

• Mon - good workout. Tue - OH press was moderate/heavy; focused on good form on lat pulldown. Wed - first time doing lat raise since January; no pain. Thur/Fri/Sat/Sun - rest; spending time with Luka. Recap - OK week; only got three workouts in but they were all quality.

04.10 Flex     run: 2m • pullups: 10x3
04.09 Flex     SSB squat: 210x7x4, 160x12x3 • hip thrust: 185x15x3
04.08 Upper-2  run: 1m • DB OH press: 65x10x4 • lat pulldown: 12x4 • tri pushdown: 15x4 • machine row: 15x4
04.07 Lower-2  run: 1m • leg press: 235x15x3 • back extn: 45x15x3 • DB lunge-rvs: 40x20x3
04.06 Flex     run: 1m • pullups: 10x5 • DB shrug: 90x15x5
04.05 Upper-1  run: 1m • DB OH press-sngl: 80x7x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • machine row: 15x4
04.04 Lower-1  run: 1m • leg press: 235x15x4 • back extn: 45x15x4 • DB lunge: 40x20x4

• Mon - felt strong; went up in weight on both leg press and back extn. Tue - felt strong on OH press; went up from 5 to 7 reps per hand. Wed - pullups felt strong; did +10lbs weighted on the last set; shrugs don’t seem to be engaging the traps much. Thur - good workout; go up to 45 on DB lunge next week. Fri - good workout. Sat - squat was moderate; went up from 6 to 7 reps. Sun - ended up doing pullups at the park. Recap - third good week in a row; stick with this program for now since it’s working well.

04.03 Rest     chinups: 10x5 • DB shrug: 90x15x5
04.02 Flex     run: 1 mile • DB OH press: 65x10x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • machine row: 15x4
04.01 Upper-2  run: 1 mile • back squat: 205x10x3 • leg press: 220x15x3 • back extn: 35x15x3 • DB lunge-rvs: 40x20x3
03.31 Lower-2  
03.30 Flex     run: 1.5 miles • armwrestling
03.29 Upper-1  run: 1 mile • DB OH press: 70x8x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • machine row: 15x4
03.28 Lower-1  run: 1 mile • leg press: 220x15x3 • back extn: 35x15x3 • DB lunge: 40x30x3

• Mon - good workout; both legs and back were tired after. Tue - first time double OH pressing 70s; felt good but had a slight ache in both shoulders. Wed - band work. Thur - rest. Fri - first time doing back squat since January but I felt strong; weight was moderate and the form was good; I think leg press work is carrying over. Sat - good workout; focused on full ROM and good form. Sun - first time doing chinups in a long time and it felt great; add another chinup/pullup day next week; go up to 100 on DB shrug next week. Recap - another good week; no pain.

03.27 Rest     DB OH press-sngl: 80x5x4 • DB row-sngl: 100x30x4 • BB curl-rvs: 55x15x3 • DB OH press: 52x15x3
03.26 Flex     run: 1 mile • deadlift: 235x8x4 • hip thrust: 185x15x4 • back extn: 35x15x4
03.25 Upper-2  DB lunge: 40x30x3 • DB lunge-rvs: 40x20x3
03.24 Lower-2  DB OH press-sngl: 80x10x4 • DB row-sngl: 100x30x4 • DB OH press: 52x15x3
03.23 Flex     run: 1 mile • leg press: 220x15x3 • leg extn: 15x3 • leg curl: 15x3 • back extn: 35x15x3
03.22 Upper-1  
03.21 Lower-1  

• Mon/Tue - rest days. Wed - pretty good workout. Thur - OH press is improving; incorporate BB next week. Fri - good stretch. Sat - first deadlift in two months; form was not great but I kept my back straight. Sun - vertical press felt even stronger than the last time. Recap - good week; started out slow but finished strong.

03.20 Rest     
03.19 Flex     
03.18 Upper-2  DB OH press-sngl: 80x5x4 • DB row-sngl: 80x40x4 • DB OH press: 52x15x3
03.17 Lower-2  SSB squat: 210x6x4, 160x12x3 • SSB lunge: 80x20x3 • SSB lunge-rvs: 80x20x3
03.16 Flex     
03.15 Upper-1  run: 1 mile @ 6:15 pace • DB OH press: 65x10x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • machine row: 15x4
03.14 Lower-1  run: 1 mile @ 6:15 pace • leg press: 220x15x4 • leg extn: 15x4 • leg curl: 15x4 • back extn: 35x15x4

• Mon - leg press felt good again. Tue - OH press was medium/heavy with good form; added machine row as another Pull movement; no shoulder pain. Wed - rest. Thur - squat was moderate/heavy. Fri - OH press was moderate/heavy. Sat/Sun - rest. Recap - decent week; got four good workouts in.

03.13 Rest     
03.12 Flex     
03.11 Upper-2  
03.10 Lower-2  run: 1 mile @ 6:15 pace • DB OH press: 60x12x4 • lat pulldown: 15x4 • tri pushdown: 15x4
03.09 Flex     
03.08 Upper-1  run: 1 mile @ 6:15 pace • DB OH press: 55x15x4 • DB row-sngl: 90x15x4 • tri pushdown: 15x4
03.07 Lower-1  run: 1 mile @ 6:15 pace • leg press: 15x4 • leg extn: 15x4 • leg curl: 15x4 • back extn: 35x15x4

• Mon - leg press activates quads much more than squats do. Tue - OH press didn’t aggravate the shoulder. Wed - rest. Thur - no shoulder pain. Fri/Sat/Sun - rest. Recap - poor week; only got 3 workouts in.

03.06 Rest     
03.05 Flex     
03.04 Upper-2  run: 1 mile @ 6:15 pace • DB OH press: 30x30,35x25,40x20,45x15,40x20,35x25,30x30 • DB row-sngl: 90x15x4 • tri pushdown: 20x4
03.03 Lower-2  
03.02 Flex     run: 1 mile @ 6:15 pace • leg press: 15x4 • leg extn: 15x4 • leg curl: 15x4 • back extn: 25x15x4
03.01 Upper-1  run: 1 mile @ 6:15 pace • DB OH press: 20x40,25x35,30x30,35x24,30x30,25x35,20x40 • DB row-sngl: 75x40x4
02.28 Lower-1  run: 1 mile @ 6:15 pace • DB lunge: 40x30x3 • DB lunge-rvs: 40x20x3

• Mon - run was easy; lunge felt good bit it’s still low intensity. Tue - OH press didn’t aggravate the shoulder; keep increasing intensity. Wed - hit the MTV gym; good Lower workout. Thur - rest. Fri - good Upper workout; no shoulder pain. Sat - got rained out. Sun - rest. Recap - decent week; got four solid workouts in and my shoulder keeps improving.

02.27 Rest     run: 2 mile @ 6:30 pace • DB OH press: light
02.26 Flex     SSB squat: 210x6x4, 180x10x2, 160x12x2
02.25 Upper-2  run: 1 mile @ 6:30 pace • strt arm pulldown: 20x4 • tri pushdown: 12x4 • BB curl-rvs: 45x15x4
02.24 Lower-2  
02.23 Flex     run: 2 miles @ 6:45 pace • shoulder mobility/rehab
02.22 Upper-1  run: 1 mile @ 7:00 pace • strt arm pulldown: 15x4 • tri pushdown: 15x4 • BB curl-rvs: 45x15x4
02.21 Lower-1  run: 2 miles - sprints • leg press: 175x15x4 • leg extn: 15x4 • leg curl: 15x4 • back extn: 25x15x4

• Mon - went to Intuit gym for the first time since reopening; changed things up a bit with machine work. Tue - experimenting with different upper movements I can do while my shoulder is injured. Wed - run was easy; stick work, band work, light DB OH press for shoulders. Thur - rest. Fri - continuing to rehab the shoulder and experiment with different exercises that don’t aggravate it. Sat - squat was moderate with good form. Sun - run was easy; did pyramid style lightweight work with heavy volume at the hotel gym. Recap - decent week; shoulder is feeling better.

02.20 Rest     
02.19 Flex     
02.18 Upper-2  elliptical: 15 min • SSB squat: 210x5x4 • SSB lunge: 80x20x3 • SSB lunge-rvs: 80x20x3 • BB curl-rvs: 45x15x4
02.17 Lower-2  
02.16 Flex     elliptical: 15 min
02.15 Upper-1  elliptical: 20 min • strt arm pulldown: 15x8
02.14 Lower-1  

• Mon - rest; legs were really sore from thrusts the day before. Tue - got rained out; pulldowns didn’t seem to aggravate the shoulder. Wed - rest. Thur - rest. Fri - squat was moderate heavy with good form. Sat/Sun - rest. Recap - poor week.

02.13 Rest     hip thrust: 135x15x5 • good morning: 60x12x5
02.12 Flex     
02.11 Upper-2  
02.10 Lower-2  SSB squat: 210x5x4, 160x10x3 • SSB lunge: 80x20x3 • SSB lunge-rvs: 80x20x3
02.09 Flex     
02.08 Upper-1  
02.07 Lower-1  SSB squat: 180x8x4, 130x15x3 • SSB lunge: 80x20x3 • SSB lunge-rvs: 80x20x3

• Mon - squat was moderate with good form. Tue/Wed - rest to improve the shoulder; it’s better but still hurts. Thur - squat was moderate/heavy with good form; go up in weight on lunge next week. Fri/Sat - keep resting the shoulder. Sun - start doing both of these exercises more regularly twice a week. Recap - OK week again; shoulder continues to be out of commission for now but I’m continuing to make progress on lower movements.

02.06 Rest     
02.05 Flex     
02.04 Upper-2  
02.03 Lower-2  run: 2 miles @ 6:45 pace (trdml) • goblet squat: 75x20x3 • DB lunge: 40x20x3 • DB lunge-rvs: 40x20x3
02.02 Flex     run: 2 miles @ 6:30 pace (trdml)
02.01 Upper-1  run: 2 miles @ 7:00 pace (trdml) • DB OH press: 65x10x3 • DB row-sngl: 75x20x3
01.31 Lower-1  run: 2 miles @ 7:00 pace (trdml) • DB squat: 130x12x4 • DB lunge: 40x20x3

• Mon - run was easy; squat was moderate but the heavier dumbbells are difficult to wield. Tue - run was even easier; OH press was heavy with good form. Wed - run was tough; stick to 6:45 pace for now. Thur - run was easy; everything else was light but cardio heavy. Fri/Sat/Sun - rest. Recap - OK week hampered by travel and re-aggravated right shoulder but on the plus side I got good cardio work in.

01.30 Rest     
01.29 Flex     
01.28 Upper-2  bench press: 170x8x4 • BB OH press: 135x8x3 • chinups: 10x3
01.27 Lower-2  goblet squat: 100x15x4 • DB lunge: 40x20x3
01.26 Flex     elliptical: 15 min • cable fly: 15x4
01.25 Upper-1  DB OH press-sngl: 80x5x4 • DB row-sngl: 80x15x4 • DB OH press: 52x15x3
01.24 Lower-1  SSB squat: 160x10x4 • goblet squat: 90x15x4

• Mon - first time doing SSB squat; it felt good and seemed to engage the quads more; weight was moderate. Tue - felt stronger on the OH press. Wed - cardio is back to normal. Thur - 100s felt good; go up in reps next week. Fri - bench was painless and felt a bit lighter than last week; keep focusing on good form; OH press was medium/heavy; did full ROM; chinups were lighter than last week but still lacking. Sat - rest day; legs were really sore from DB lunge; slight ache in both shoulders. Sun - travel day. Recap - another OK week; better than last week but I’m still not at pre-sickness level.

01.23 Rest     elliptical: 15 min • deadlift: 275x5x2
01.22 Flex     run: 2 miles
01.21 Upper-2  bench press: 165x8x4 • chinups: 10x3 • lat raise: 15x20x3
01.20 Lower-2  goblet squat: 90x15x4 • DB OH press-sngl: 80x5x3
01.19 Flex     
01.18 Upper-1  DB OH press: 45x15x4 • DB row-sngl: 80x15x4
01.17 Lower-1  back squat: 185x8x3 • goblet squat: 80x15x3

• Mon - still a bit under the weather and felt really weak but it was good to finally work out again. Tue - felt stronger than the day before. Wed - rest. Thur - felt stronger on the goblet squat; first time doing single arm DB OH press; it was heavy but felt good. Fri - bench was painless which is encouraging; felt weak on the chinups; slight shoulder ache from lat raise. Sat - cardio is still lagging. Sun - first time doing deadlift in over 2 months; focused on good form; no back pain. Recap - OK week getting back into it after being sick for 10 days.

01.16 Rest     
01.15 Flex     
01.14 Upper-2  
01.13 Lower-2  
01.12 Flex     
01.11 Upper-1  
01.10 Lower-1  

• was sick all week.

01.09 Rest     
01.08 Flex     
01.07 Upper-2  
01.06 Lower-2  
01.05 Flex     pushups: 20x10
01.04 Upper-1  bench press: 135x12x4 • pullups-OH: 10x3
01.03 Lower-1  back squat: 195x10x4 • goblet squat: 90x20x3

• Mon - squat was moderate and form was good for the most part but I still need to keep the torso more upright; go up in weight next week. Tue - did bench press for the first time since June; no shoulder pain as of next morning; overhand pullups were tougher than usual, likely due to me sleeping poorly the night before. Wed - focused on explosiveness on the pushups. Thur - got sick and sat the rest of the week out. Recap - not a great start to the year but it can only get better.

---

2021

01.02 Upper-3  BB OH press-ntrl: 135x10x3 • DB row-sngl: 90x15x3 • DB OH press: 52x18x3 • chinups: 10x5
01.01 Rest     
12.31 Lower-2  run: 2 miles - sprints • back squat: 195x10x4 • goblet squat: 90x20x3
12.30 Upper-2  run: 2 miles - sprints • pullups-ntrl: 12x4 • Arnold press: 50x15x4 • tri pushdown: 25x3 • face pull: 25x3
12.29 Rest     
12.28 Lower-1  run: 2 miles - sprints • goblet squat: 90x20x4
12.27 Upper-1  run: 2 miles - sprints • pullups-ntrl: 10x10 • pushups: 20x5

• Mon - legs were a bit sore so I switched Upper and Lower; pullups were light/moderate and felt good; did pushups for the first time since August; no shoulder pain. Tue - squat was moderate. Wed - rest. Thur - first time doing the Arnold press; better trap involvement than standard press. Fri - squat was moderate with good form; I kept the torse more upright; goblet squat was lighter than usual. Sat - rest. Sun - OH press was moderate/heavy. Recap - decent week; squat form is getting better and both OH press and pullups are getting stronger.

12.26 Upper-3  DB OH press: 52x18x3 • DB row-sngl: 90x15x4
12.26 Lower-3  run: 2 miles - sprints • DB squat-wtd: 165x12x3 • goblet squat: 90x20x2
12.24 Upper-2  rest
12.23 Rest     
12.22 Lower-2  rest
12.21 Upper-1  BB OH press: 135x10x4 • DB row-sngl: 90x24x3
12.21 Lower-1  back squat: 195x8x4

• Mon - rest. Tue - doubled up; did technique work on squat, working on lower bar placement and keeping the torso more upright; OH press was moderate/heavy; DB row-sngl was light. Wed, Thur, Fri, Sat - rest. Sun -doubled up; squat was moderate on intensity but heavy on cardio; OH press was moderate/heavy; DB row-sngl was light/moderate. Recap - poor week, hampered by the holidays and rain, but at least I finished it strong. OH press keeps progressing and my back continues to improve.

12.19 Upper-3  rest
12.18 Lower-3  BB OH press-ntrl: 135x10x3 • DB row-sngl: 90x24x3 • DB OH press: 52x15x3 • chinups: 10x3
12.17 Upper-2  rest
12.16 Rest     
12.15 Lower-2  back squat: 215x8x4
12.14 Upper-1  elliptical: 15 min • DB OH press-std: 50x20x5 • pullups-ntrl: 10x5
12.13 Lower-1  elliptical: 15 min • DB squat: 100x20x4

• Mon - squat was light on the weight but heavy on the cardio; tried to focus more on the quads with a narrower stance, keeping the knees in, and torso more upright. Tue - OH press felt lighter than usual; pullups felt great. Wed - squat was moderate/heavy; try placing the bar a bit lower. Thur - got rained out so I took a rest day. Fri - unplanned rest day. Sat - my first time using a Swiss bar on OH press; it felt a little harder than a straight bar but the movement felt good; it was moderate/heavy on the first two sets and the last set was really heavy. Sun - rest. Recap - poor week.

12.12 Flex     rest
12.11 Lower-3  rest
12.10 Upper-2  run: 2 miles - sprints • BB OH press: 135x10x3 • DB row-sngl: 90x24x3 • DB OH press: 52x15x3 • pullups-ntrl: 10x3
12.09 Lower-2  elliptical: 15 min • DB squat: 100x20x4
12.08 Rest     
12.07 Upper-1  elliptical: 15 min • DB OH press: 52x17x4 • DB row-sngl: 90x24x4
12.06 Lower-1  run: 2 miles - sprints • back squat: 215x8x4 • RDL: 185x8x4

• Mon - squat was moderate and form was good; RDL was light and I had only a very slight back pain. Tue - back was a bit more sore and OH press seemed to aggravate it. Wed - back was hurting a bit so decided to switch rest days. Thur - squat was moderate; skipped the lunge as it didn’t agree with my left knee. Fri - OH press was moderate/heavy with good form; wore a belt and didn’t have any back pain. Sat - ended up resting to rehab back and left knee. Recap - OK week; OH press is starting to become decent again even though I still can’t bench.

12.05 Flex     
12.04 Lower-3  
12.03 Rest     
12.02 Upper-2  run: 2 miles @ 6:45 pace (trdml) • DB OH press: 65x10x4 • DB row-sngl: 75x40x4
12.01 Lower-2  run: 2 miles @ 6:45 pace (trdml)
11.30 Upper-1  run: 2 miles @ 7:00 pace (trdml) • DB OH press: 65x10x4 • DB row-sngl: 75x40x4
11.29 Lower-1  run: 2 miles @ 7:00 pace (trdml) • DB squat: 110x15x4 • DB lunge-rvs: 45x20x3

• Mon - run was easy; squat was moderate; back didn’t hurt but my left knee was making a popping sound so I didn’t go heavier. Tue - run was easy again; go up in pace or distance tomorrow; OH press was moderate. Wed - run was easy yet again; skipped the evening session. Thur - OH press was moderate again. Fri - travel day. Sat/Sun - rest. Recap - decent week; back is feeling better so should be able to start doing Lower movements again.

11.28 Flex     
11.27 Lower-3  run: 2 miles - sprints
11.26 Rest     elliptical: 15 min
11.25 Upper-2  
11.24 Lower-2  run: 2 miles - sprints
11.23 Upper-1  
11.22 Lower-1  

• Mon - back injury turned out to be significantly worse than I had hoped. Tue - back felt better but still hurt. Wed - back felt much better; run didn’t aggravate it. Thur - another rest day. Fri, Sat, Sun - back continiued to get better. Recap - back injury hampered progress, but it worked out well because I was due for a deload week after 10 weeks of increasingly high intensity training. Next week is a travel week so I’ll have to augment before I start a new program cycle.

11.21 Lower-3  run: 2 miles - sprints • deadlift: 325x5x3 • hip thrust: 175x15x4 • good morning: 75x12x4
11.21 Upper-2  pullups-ntrl: 10x3
11.18 Rest    
11.17 Lower-2  run: 2 miles - sprints • DB squat-wtd: 165x12x4 • DB lunge-rvs: 52x20x3
11.16 Upper-1  DB OH press: 52x17x4 • DB row-sngl: 90x24x4 • pullups-ntrl: 10x2
11.15 Lower-1  run: 2 miles - sprints • back squat: 230x6x4 • RDL: 235x8x4

• Mon - squat was heavy; ROM was good but I have a tendency to lean forward occasionally; RDL was moderate/heavy with good form; stay at this weight another week. Tue - OH press was moderate and lighter than the last time, even though I did 17 reps; pullups felt good, no elbow pain. Wed - DB squat was really tough, especially on the cardio; I was sleep deprived which I’m sure didn’t help. Thur, Fri, Sat - rest days. Sun - doubled up; pullups were moderate; deadlift was heavy and I tweaked by back on the 3rd set due to poor form; forgot to wear the belt. Recap - OK week; I’m hoping my back injury isn’t serious.

11.14 Flex     
11.13 Lower-3  
11.12 Upper-2  elliptical: 15 min • BB OH press: 125x12x3 • DB row-sngl: 90x24x4
11.11 Rest    
11.10 Lower-2  run: 2 miles - sprints • DB squat-wtd: 165x12x4 • DB lunge-rvs: 52x20x3
11.09 Upper-1  elliptical: 15 min • BB OH press: 125x12x3 • DB row-sngl: 90x24x4
11.08 Lower-1  run: 2 miles - sprints • back squat: 225x8x4 • RDL: 225x8x4

• Mon - squat was heavy; ROM was good but overall form wasn’t great; RDL was moderate. Tue - OH press was moderate for the most part and heavy the last few reps. Wed - first time doing 12 reps on the wtd DB squat; weight was moderate but I got quite winded. Fri - OH press was moderate and a little lighter than on Tue. Sat - ended up taking a rest day as it was Tina’s B-day party. Sun - anotehr R&R day. Recap - decent week; add chinups next week.

11.07 Flex     rest
11.06 Lower-3  run: 2 miles - sprints • deadlift: 315x5x4 • hip thrust: 175x15x4 • good morning: 75x12x4
11.05 Upper-2  elliptical: 15 min • DB OH press: 52x16x4 • DB row-sngl: 90x24x4
11.04 Lower-2  run: 2 miles @ 7:00 pace (trdml) • DB squat-wtd: 165x10x4 • DB lunge-rvs: 52x20x3
11.03 Upper-1  elliptical: 15 min • BB OH press: 120x12x4 • DB row-sngl: 90x24x4 • BB curl: 105x10x4
11.02 Rest    
11.01 Lower-1  run: 1 mile @ 7:00 pace (trdml) • back squat: 220x8x4 • RDL: 215x8x4

• Mon - squat was heavy but my form was good up until the last couple of reps and my ROM was better than last week; RDL was light/moderate; form was decent but ROM can be better. Tue - changed the rest day from Thur to Tue. Wed - all three were moderate. Thur - run was easy again; go up in pace next week; squat was much easier than last week and I did on 3 min interval; go up to 12 reps next week. Fri - OH press was moderate/heavy; I think I’ve concluded quite definitively at this point that I’m stronger in the evenings. Sat - deadlift was moderate with good form. Sun - rest day. Recap - good week; I’m especially pleased with my deadlift progress.

10.31 Cardio   
10.30 Lower-3  run: 2 miles - sprints • good morning: 70x12x4 • hip thrust: 165x15x4 • deadlift: 305x5x4
10.29 Rest    
10.28 Upper-2  run: 2 miles - sprints • DB OH press: 52x16x4 • DB row-sngl: 90x24x4 • DB curl: 35x10+30x10+25x10x3
10.27 Lower-2  elliptical: 15 min • DB squat-wtd: 165x10x4 • DB lunge-rvs: 52x20x3
10.26 Upper-1  run: 2 miles @ 7:00 pace (trdml) • BB OH press: 115x12x4 • DB row-sngl: 90x24x4 • BB curl: 95x10x4
10.25 Lower-1  run: 1 mile @ 7:00 pace (trdml) • back squat: 215x8x4 • RDL: 205x8x4

• Mon - run was easy but I had to cut it short due a time constraint in the am; squat was heavy but my form was good for the most part; didn’t feel my strongest in the am without breakfast and only a half a cup of coffee; RDL was light/moderate. Tue - run was really easy; everything else was moderate. Wed - both squat and lunge were a bit easier than last week but still cardio heavy; go for 12 reps on squat next week. Thur - upped OH press to 16 reps; it was moderate; Helix track was in use so I ran on Fri morning instead. Sat - deadlift was moderate and slightly easier than last week; form was also a little better; flipped the exercise order, which I liked. Sun - ended up resting as I had to drive to LAX to pick up L & M. Recap - good week; stick to the same program for 2 more weeks and then reevaluate.

10.24 Cardio   run: 3.5 miles - sprints (street)
10.23 Lower-3  run: 2 miles - sprints (street) • deadlift: 295x5x4 • hip thrust: 165x15x4 • good morning: 70x12x4
10.22 Rest    
10.21 Upper-2  DB OH press: 52x15x4 • DB row-sngl: 90x20x4 • CB curl: 35x10+30x10+25x10x3
10.20 Lower-2  run: 2 miles @ 7:15 pace (trdml) • DB squat-wtd: 165x10x4 • DB lunge-rvs: 52x20x3
10.19 Upper-1  run: 2 miles - tempo (track) • DB OH press: 52x15x4 • DB row-sngl: 90x20x4 • DB curl: 40x10x4
10.18 Lower-1  run: 2 miles @ 7:15 pace (trdml) • back squat: 210x8x4 • RDL: 200x8x4

• Mon - run was easy; go up to 7 min pace next week; squat was moderate the first two sets and heavy the last two; I kept good form throughout though; RDL was light/moderate and my form was better than last week. Tue - OH press was moderate the first two sets and heavy the last two; row was light/moderate; curl was also moderate. Wed - run was even easier than on Monday; squat was moderate/heavy; reverse lunge really hammers the cardio. Thur - OH press was moderate thruout and lighter than on Tue. Sat - deadlift was moderate; form was better than last week but still not as good as it used to be; hip thrust was also light/moderate. Sun - early am runs are good because I feel light but bad because I lack energy. Recap - another solid week; do the same program for one more week and then reevaluate.

10.17 Cardio   run: 3.5 miles - sprints (street)
10.16 Lower-3  run: 2 miles - sprints (street) • deadlift: 285x5x4 • hip thrust: 155x15x4 • good morning: 70x12x4
10.15 Rest    
10.14 Upper-2  elliptical: 15 min • DB OH press: 52x15x3 • DB row-sngl: 90x20x4 • BB curl: 75x10x4
10.13 Lower-2  run: 2 miles @ 7:15 pace (trdml) • DB squat-wtd: 165x10x4 • DB lunge-rvs: 52x20x3
10.12 Upper-1  elliptical: 15 min • BB OH press: 105x12x4 • DB row-sngl: 90x20x4 • BB curl: 70x12x4
10.12 Lower-1  run: 2 miles @ 7:15 pace (trdml) • back squat: 205x8x4 • RDL: 195x8x4

• Mon - bitched out. Tue - doubled up; didn’t feel all that strong in the AM so the squat was moderate/heavy; form was mediocre at first but improved in the last two sets; RDL was also moderate/heavy with decent form; OH press was heavier than I expected so I cut the reps down to 12; stick to DB vs BB row for now to avoid added strain on my lower back; curl felt lighter than last week. Wed - squat was moderate with good form; lunge really hammered the quads; stick with reverse lunge for now for better quad activation. Thur - OH press was moderate; curl keeps getting lighter but have a slight shoulder ache the next morning. Sat - deadlift was moderate; form is still not great; I’m rounding my back too much. Sun - felt like shit all day but the run felt great and my sprints were fast. Recap - solid week; still settling into the schedule and the program but I’m definitely making progress.

10.10 Upper-3  run: 2 miles - tempo (street) • DB OH press: 52x15x4 • DB row-sngl: 90x20x4 • BB curl: 65x10x4
10.09 Lower-3  elliptical: 15 min • deadlift: 275x5x4 • hip thrust: 145x15x4 • good morning: 65x12x4
10.08 Rest     
10.07 Lower-2  DB squat-wtd: 165x10x4 • DB lunge: 52x20x3
10.06 Upper-2  elliptical: 15 min • DB row-sngl: 90x20x4 • plank-wtd: 60secx3
10.05 Lower-1  run: 2 miles @ 7:15 pace (trdml) • back squat: 200x8x4 • RDL: 185x8x4
10.04 Upper-1  elliptical: 15 min • DB OH press: 50x15x4 • pulldown: 25x4

• Mon - it rained so I did an Upper workout instead of Lower; OH press was heavy. Tue - run was easy/moderate; felt bloated after a big lunch; squat was moderate; RDL was light and it didn’t aggravate my elbow, so I should be ok to deadlift. Wed - row was light/moderate and didn’t aggravate my elbow; try adding BB row next week. Thur - track was in use so I couldn’t run; used a 60lb weighted vest on DB squat; it was moderate in terms of weight but brutal on cardio. Sat - deadlifted for the first time since early August; tried mixed grip for the first time ever; form wasn’t great but wasn’t horrible either. Sun - felt surprisingly strong in the morning; DB OH press was moderate and felt lighter than ever before; supersetted with DB row-sngl; did curl for the first time since April and it didn’t aggravate my elbow; keep doing rows and curls for another week and then add chinups and neutral grip pullups. Recap - good week; it feels great to deadlift and to start doing Pull movements again.

10.03 Rest    
10.02 Lower-2  back squat: 195x8x4 • hip thrust: 145x15x4 • good morning: 65x12x4 • plank: 60secx3
10.01 Rest    
09.30 Rest    
09.29 Cardio-1 elliptical: 20 min • DB row-sngl: 50x40x4
09.28 Upper-1  run: 2 miles @ 7:15 pace (trdml) • pulldown: 10x4 • DB OH press: 50x15x4
09.27 Lower-1  elliptical: 15 min • DB squat: 100x15x4 • DB lunge: 52x20x3

• Mon - hotel elliptical machine was a little odd but I still got a decent sweat going; squat and lunge were both moderate; no elbow pain from DB lunge. Tue - run was surprisingly easy; hotel cable machine was much heavier; OH press was moderate/heavy. Wed - DB row-sngl was harder than I expected, but then again, I haven’t done any Pull movements in 3 months; it didn’t aggravate my tennis elbow so I think it’s safe to incorporate rows, curls, and pullups. Thur - rest day; had a 5 am call time. Fri - travel day; drove from SJ to SD with a stop in Bakersfield. Sat - squat was moderate with good form; continue adding 5 lbs per week; forearms are still sore from Wednesday’s DB row-sngl. Sun - was really tired all day after sleeping like shit so I ended up taking another rest day. Recap - mediocre week overall hampered by travel, but on the plus side, my elbow is feeling better so I’m excited to add Pull movements once again.

09.26 Cardio-2 run: 2 miles @ 7:15 pace (trdml) • hip thrust: 145x15x4 • plank: 60secx3
09.25 Rest    
09.24 Upper-2  elliptical: 15 min • pulldown: 25x4 • DB OH press: 50x15x4
09.23 Lower-2  run: 2 miles @ 7:30 pace (trdml) • DB squat: 105x20x4
09.22 Cardio-1 elliptical: 30 min
09.21 Upper-1  run: 2 miles @ 7:30 pace (trdml) • pulldown: 25x4 • DB OH press: 50x15x4
09.20 Lower-1  elliptical: 15 min • back squat: 190x8x4 • BB lunge: 100x20x3 • good morning: 65x12x4

• Mon - felt horrible all day, lightheaded and nauseous, didn’t even go to work, stayed horizontal most of the day; however, I had an awesome workout, probably the best one since I started lifting again 3 weeks ago, and I felt great afterwards; squat was moderate; lunge was light, go up in weight next week; GM form was better. Tue - run was easy; OH press was moderate/heavy. Wed - felt a little lethargic without having a coffee first but still sweated profusely. Thur - run was easy, go up to 7:15 next week on the treadmill; squat was brutal on the cardio, did it on a 4 min interval. Fri - OH press was moderate/heavy. Sun - ran on the treadmill instead of the track so I decided to step up the pace a bit; it was still easy/moderate. Recap - another solid week; shoulder is better and I made progress on all 3 fronts (lower, uppper, cardio); travel week next week so I’ll have to augment.

09.19 Cardio-2 run: 3 miles @ 7:50 pace (Helix) • hip thrust: 145x15x4 • plank: 60secx3
09.18 Rest    
09.17 Upper-2  elliptical: 15 min • pulldown: 20x4 • DB OH press: 45x15x4
09.16 Lower-2  run: 2 miles @ 7:35 pace (Helix) • DB squat: 105x15x4
09.15 Cardio-1 elliptical: 30 min
09.14 Upper-1  run: 2 miles @ 7:30 pace • pulldown: 20x4 • DB OH press: 45x15x4 • DB bench press: 52x20x4
09.13 Lower-1  elliptical: 15 min • back squat: 185x8x4 • BB lunge: 95x20x3 • good morning: 65x12x4

• Mon - squat was light/moderate and easier than last week; lunge and GM were light. Tue - run was easy even though I didn’t sleep great; DB bench press didn’t agree with my right shoulder; stick to OH press for now and try adding DB fly. Wed - right shoulder hurts like a bitch; definitely no more benching for a while. Thur - slept poorly the night before so I felt shitty all day and bloated before the run; ran on the track for the first time in a long time; started out a bit slow but I picked up the pace in the second half and finished strong; DB squat was also surprisingly light and I did it on a 3 min interval instead of the usual 4 and I felt much better afterwards; go for 20 reps next week or start incorporating the weight vest to go up in weight. Fri - DB OH press aggravated my right shoulder but only slightly; I think it’s safe to continue doing. Sat - rest day. Sun - felt a little sluggish on the run, goal was 7:45 but I was close. Recap - solid week; minor setback with the right shoulder aggravation from DB bench press; try DB fly next week.

09.12 Rest     swim: 500 yards • run: 5k
09.11 Cardio-2 elliptical: 15 min
09.10 Upper-2  run: 2 miles @ 8:00 pace • DB OH press: 40x15x4 • pulldown: 20x4
09.09 Lower-2  elliptical: 15 min • DB squat: 100x15x4 • hip thrust: 135x15x4 • plank: 60secx3
09.08 Cardio-1 run: 4 miles @ 8:00 pace
09.07 Upper-1  elliptical: 15 min • DB OH press: 40x15x4 • pulldown: 20x4
09.06 Lower-1  run: 2 miles @ 8:00 pace • back squat: 185x8x4 • BB lunge: 95x20x3 • good morning: 65x12x4

• Mon - run was moderate although I didn’t feel great early in the AM due to poor sleep; squated for the first time since late July; it was moderate with good form and no rib pain; lunge and GM were light. Tue - lower body was quite sore; press felt a little lighter except for the last set; go up in weight next week. Wed - run was relatively easy but felt long and boring. Thur - DB squat was moderate; consider alternating b/w goblet and DB squat. Fri - go up to 45 on OH press next week. Sat - cut elliptical time down to 15 min due to the race next day. Sun - did the Spring Sprint triathlon’s aquathon event with JD; the swim was really tiring and I lagged on the transition but the run felt good. Recap - awesome week; hit it all 7 days for the first time in a long time.

09.05 Rest     run: 4 miles @ 8:30 pace • goblet squat: 90x15x4 • hip thrust: 135x15x4
09.04 Cardio-2 elliptical: 30 min • DB OH press: 40x15x4 • pulldown: 20x4
09.03 Cardio-1 rest
09.02 Cardio-2 rest
09.01 Cardio-1 rest
08.31 Cardio-2 elliptical: 10 min • DB OH press: 40x15x4 • pulldown: 20x4
08.30 Cardio-1 run: 4 miles @ 8:30 pace • goblet squat: 75x15x4

• Mon - run was relatively easy, just boring; goblet squat was also easier than last week; felt great afterwards. Tue - hotel treadmill feels awkward; no side or shoulder pain on OH press. Wed - had a 5:30 call time. Thur - travel day. Fri - hung out with Lee. Sat - 30 min on the elliptical is sufficient with enough intensity and resistance. Sun - run was easy once again; goblet squat was moderate; hip thrust was light. Recap - another solid week even though I missed 3 days; add more strength exercises next week.

08.29 Rest     run: 2 miles @ 9:00 pace • DB OH press-std: 40x20x4
08.28 Cardio-2 elliptical: 10 min • run: 2 miles @ 9:00 pace • pulldowns: 20x4 • goblet squat: 75x15x4
08.27 Cardio-1 run: 4 miles @ 9:00 pace
08.26 Cardio-2 elliptical: 40 min
08.25 Cardio-1 run: 4 miles @ 9:00 pace
08.25 Cardio-2 elliptical: 40 min
08.23 Cardio-1 run: 3 miles @ 9:00 pace

• Mon - felt easy; plan was to do 4 miles but I ran out of time; get up 30 minutes earlier. Tue - felt like shit and rested. Wed - doubled up with elliptical in the am and run in the pm; both were pretty easy. Thur - good sweat session. Fri - felt easy but broke good sweat; go for 8:30 pace next week. Sat - hit the hotel gym in the AM; elliptical machine didn’t feel right so I cut it short; pulldowns and goblet squat felt great; keep adding resistance exercises. Sun - decided to work out instead of taking a rest day; no pain on DB OH press. Recap - solid week; I’m continuing to make good progress on cardio and I’m starting to add strength exercises once again.

08.22 Rest     rest
08.21 Cardio-2 elliptical: 35 min
08.20 Cardio-1 run: 5 miles (lake)
08.19 Cardio-2 elliptical: 30 min
08.18 Cardio-1 rest
08.17 Cardio-2 elliptical: 30 min (hotel)
08.16 Cardio-1 run: 4 miles @ 9:30 pace (hotel treadmill)

• Mon - upped both mileage and pace from last week; felt good. Tue - hit the hotel elliptical in the morning; didn’t get as good of a workout as on my home gym machine. Wed - travel day. Thur - home gym elliptical, upped the resistance slightly from last week yet it felt easier; go for 35-40 min next time. Fri - ran at the lake for the first time in years; felt good to run outside; maintained a decent pace for the most part. Sat - elliptical keeps getting easier; continue to go up in duration and intensity; followed it up with a 2 mile walk at the lake with the kids. Sun - rest. Recap - good cardio week; it’s a little surpsiging how fast I’m making cardio gains; start adding low intensity Lower exercises next week now that my side is feeling better.

08.15 Rest     rest
08.14 Cardio-2 elliptical: 30 min
08.13 Cardio-1 run: 3 miles @ 10:00 pace (treadmill)
08.12 Cardio-2 elliptical: 30 min
08.11 Cardio-1 run: 3 miles @ 10:00 pace (treadmill)
08.10 Cardio-2 rest
08.09 Cardio-1 rest

• Mon - saw a sports medicine specialist doctor; he diagnosed me with tendinitis in both shoulders and the right elbow and recommended full rest for 8 weeks. I’ll also be seeing a physical therapist for both. My plan is to start focusing on cardio for the next couple of weeks and go from there. It will also help me lose the weight I’ve gained over the last few months. Goal is to get back down to 215 from my current 235. Tue - rest. Wed - went for a run in the gym; I had a moderate side pain initially but it got gradually better. Thur - hit the elliptical for 30 minutes, was sweating profusely. Fri - did another 3 mile run, it felt easier than the previous one; up the distance and/or pace next week; side pain was less than before, I think the muscle relaxer and the pain killer are helping. Sat - hit the elliptical again; it felt easier than the last time; go up in resistance next week. Sun - rest. Recap - focusing on cardio as I rest and rehab shoulders, elbow, and side. It sucks not being able to lift but doing cardio again feel great.

08.08 Rest     rest
08.07 Upper-3  rest
08.06 Lower-3  rest
08.05 Upper-2  pushups: 20x5 • rear delt fly: 15x20x3
08.04 Lower-2  deadlift: 300x3x5 • goblet squat: 52.5x20x4
08.03 Upper-1  BB OH press: 95x10x3 • OH shrug: 95x10x3 • Lu raise: 12.5x15x3
08.02 Lower-1  back squat: 225x4x2 • rehab work

• Week 3 (repeat): Mon - tried squat but the side pain started to get worse so I stopped and did shoulder/elbow rehab work with bands, which felt better than dumbbells. Tue - decided to go up in weight on OH press and shrug, no shoulder pain. Wed - surprisingly, deadlift didn’t aggravate the side injury much; weight was moderate; I went light on the goblet squat. Thur - did pushups instead of DB press which felt good and without any shoulder pain. Fri - side was really sore, to the point where even breathing was extremely painful; I must have tweaked it in sleep. Sat - side is much better; rest. Sun - site is better yet; rest. Recap - not a good week; side abdominal injury is still painful during Lower movements and shoulders and elbow aren’t really getting much better.

08.01 Rest     DB OH press: 25x20x3 • rear delt iso hold: 30x3 • Lu raise: 12.5x15x3
07.31 Upper-2  DB bench press: 40x25x3 • rear delt fly: 12.5x20x3
07.30 Lower-3  OH press: 65x15x3 • OH shrug: 65x15x3 • Lu raise: 12.5x15x3
07.29 Upper-2  rehab work
07.28 Lower-2  rest
07.27 Upper-1  rest
07.26 Lower-1  back squat: 250x4x3 • RDL: 225x8x4 • front rack lunge: 95x20x4 • plank-wtd: 25x60x3

• Week 3: Mon - squat was moderate/heavy; cracked my lower left rib (I think); I think the belt was a bit tight plus I had slightly injured that area two weeks ago when I used my old belt which was too tight; RDL was moderate and ROM was limited due to the sharp rib pain; lunge form continues to improve; plank was tough. Tue - rest day; rib still hurts the same as yesterday. Wed - another rest day; I think it’s a abdominal side muscle pain rather than a cracked rib; pain is a bit less today. Thur - did rehab work. Fri - OH press and shrug irritated the side injury a little but not too bad. Sat - side injury is feeling a little better. Sun - side injury is continuing to improve; try to add some Lower movements next week. Recap - set back by yet another injury.

07.25 Rest     rest
07.24 Upper-3  suitcase hold: 90x60x3 • DB OH press: 20x20x3 • rear delt iso hold: 30x3
07.24 Lower-3  back squat: 215x8x3 • hip thrust: 150x15x4 • good morning: 65x15x3
07.22 Upper-2  DB bench press: 40x25x3 • rear delt fly: 10x20x3 • Lu raise: 10x15x3
07.21 Lower-2  deadlift: 295x3x5 • goblet squat: 90x20x4
07.20 Upper-1  OH press: 60x15x3 • OH shrug: 60x15x3
07.19 Lower-1  back squat: 245x4x5 • RDL: 215x8x4 • front rack lunge: 90x20x4 • plank-wtd: 25x60x3

• Week 2: Mon - squat was moderate/heavy with good form but I still have a tendency to lean forward on occasion; RDL was moderate with good form; lunge was better than last week but the right big toe still hurts; plank was also easier than last week. Tue - OH press felt lighter than last week. Wed - deadlift was moderate with good form; goblet squat was a bitch. Thur - DB bench is easier on the shoulder than BB bench but it was still a bit sore afterwards; delt fly felt easier, go for 12.5 next week; go for 15 on Lu raise next week. Fri - rest. Sat - squat was moderate/heavy probably due to having slept poorly the night before; hip thrust is much easier with a pad. Sun - rest. Recap - solid week again; my deadlift is finally starting to look decent; squat is still not great but is getting better; shoulder and elbow are still hurting.

07.18 Rest     rest
07.17 Upper-3  suitcase hold: 90x60x3 • DB OH press: 20x20x3 • rear delt iso hold: 30x3
07.16 Lower-3  back squat: 210x8x3 • hip thrust: 150x15x4 • good morning: 65x15x3
07.15 Upper-2  DB bench press: 40x25x3 • rear delt fly: 10x20x3 • Lu raise: 5x15x3
07.14 Lower-2  deadlift: 290x3x5 • goblet squat: 90x15x4
07.13 Cardio-1 rest
07.12 Upper-1  OH press: 60x15x3 • OH shrug: 60x15x3
07.12 Lower-1  back squat: 240x4x5 • RDL: 215x8x4 • front rack lunge: 90x20x4 • plank-wtd: 25x60x3

• Started Block 2 (6 weeks) of Alec Enkiri’s program. Week 1: Mon - used a belt on squat for the first time since my last PR attempt and it helped; front rack lunge was light but balancing made it challenging; weighted plank was tough; OH press last set was a bit tougher than expected but w/o shoulder pain. Tue - ended up taking a rest day as I was quite tired from Monday’s workout. Wed - deadlift was a bit lighter than I expected with good form; it’s easier to stay focused and maintain good form with lower rep sets; goblet squat was light/moderate; go for 20 reps next week. Thur - skipped rack chin-up as it didn’t agree with my right elbow; DB bench press was painless. Fri - squat was light/moderate with improved form; good morning felt light. Sat - suitcase hold aggravates the elbow a little, don’t extend the arm fully. Sun - rest. Recap - solid week; lower movements are going really well and the elbow is improving.

07.11 Rest     rest
07.10 Lower-3  rest
07.07 Lower-2  deadlift: 285x5x4 • back squat: 205x8x3 • hip thrust: 145x15x4 • side plank: 60secx3
07.06 Lower-1  back squat: 235x5x4 • RDL: 205x8x4 • reverse lunge: 80x10x4 • plank: 60secx3

• Mon - rest day hanging out with Goga. Tue - squat was moderate/heavy with good form; noticed the bar is uneven with the left side being lower. Wed - deadlift was significantly easier than last week, even with back-to-back Lower days; starting with the hips lower helps by engaging the legs more. Thur/Fri/Sat/Sun - rest days visiting Zuka in WC. Recap - short but decent week. Elbow is finally starting to feel better.

07.04 Rest     rest
07.03 Lower-3  back squat-psd: 215x5x4 • good morning: 95x12x4
07.02 Cardio-2 rest
07.01 Lower-2  deadlift: 280x5x4 • back squat: 200x8x3 • hip thrust: 145x15x4 • side plank: 60secx3
06.30 Cardio-1 rest
06.29 Lower-1  back squat: 230x5x4 • RDL: 205x8x4 • reverse lunge: 80x10x4 • plank: 60secx3

• Mon - rest day, felt like shit after sleeping poorly. Tue - squat was moderate/heavy, form was good; RDL form was also better. Wed - rest. Thur - deadlift was tough; squat was light/moderate. Fri - rest day. Sat - squat was medium/heavy with good form. Sun - rest. Recap - OK week; lower movements are going well and the shoulder is pain free but the right forearm/elbow pain still persists.

06.27 Rest     rest
06.26 Lower-3  back squat-psd: 210x5x4 • BB lunge: 115x20x4 • good morning: 95x12x4
06.25 Cardio-2 run: 2 miles - sprints
06.24 Lower-2  deadlift: 275x5x4 • back squat: 195x8x3 • hip thrust: 140x15x4 • side plank: 60secx3
06.23 Cardio-1 run: 2 miles - sprints
06.22 Lower-1  back squat: 225x5x4 • RDL: 195x8x4 • reverse lunge: 70x10x4 • plank: 60secx3

• Mon - rest day, felt like shit after drinking on Sun. Tue - squat was heavy but I kept good form; surprisingly the last two sets felt easier; RDL form was also better; go up to 75 sec on plank. Wed - went for a run in the AM which felt good. Thur - deadlift was moderate, form was better but I’m still re-bending the knees a bit; squat was moderate with good form. Fri - AM run. Sat - squat moderate with good form. Recap - better week overall; shoulder and elbow rehab exercises seem to be working; both are feeling better. Probably stick with lower body only exercises next week.

06.20 Rest     rest
06.19 Cardio-2 rest
06.18 Upper-2  BB OH press: 115x8x4 • Larsen press: 175x8x4 • chinup-wtd: 20x8x4 • tri ext: 70x12x4 • Lu raise: 5x15x3
06.17 Lower-2  deadlift: 270x5x4 • back squat: 190x8x3 • hip thrust: 140x15x4 • side plank: 60secx3
06.16 Cardio-1 rest
06.15 Upper-1  bench press: 175x8x4 • BB OH press: 105x10x4 • DB row-sngl: 90x20x4 • pullup: 9x4 • rear delt fly: 7.5x15x3
06.14 Lower-1  back squat: 220x5x4 • RDL: 195x8x4 • reverse lunge: 70x10x4 • plank: 60secx3

• Mon - RDL form was better, keep focusing on greater ROM but with a straight back and on loading the hamstrings. Tue - both Push and Pull movements felt stronger than last week; slight forearm pain on pullups. Wed - rest. Thur - focused on good deadlift form, I think it’s getting a little better. Fri - lifted at LFJCC for the first time and aggravated my right shoulder and forearm/elbow again on Larsen press. Sat - rest. Sun - rest/wrenching. Recap - week was going great until I re-injured myself, so not a good week overall.

06.13 Rest     rest
06.12 Cardio-2 rest
06.11 Upper-2  BB OH press: 105x8x4 • Larsen press: 155x8x4 • chinup-wtd: 15x8x4 • tri ext: 65x12x4 • Lu raise: 5x15x3
06.10 Lower-2  deadlift: 265x5x4 • back squat: 185x8x3 • hip thrust: 135x15x4 • side plank: 60secx3
06.09 Cardio-1 rest
06.08 Upper-1  bench press: 155x8x4 • BB OH press: 95x10x4 • DB row-sngl: 90x20x4 • pullup: 8x4 • rear delt fly: 10x15x3
06.07 Lower-1  back squat: 215x5x4 • RDL: 185x8x4 • reverse lunge: 60x10x4 • plank: 60secx3

• Mon - felt good; focused on keeping good form throughout squat and RDL. Tue - felt better than last week’s session 2; only slight forearm pain on DB row-sngl and pullups, no shoulder pain on bench and OHP. Wed - rest day. Thur - deadlift form still doesn’t feel right, I’m lifting with my back too much; squat was good. Fri - no pain on any of the movements; continue to go up in weight on Push exercises next week. Sat - rest/wrench day. Sun - rest/wrench day. Recap - Another solid week. I look forward to going up in weight on bench and OHP next week.

06.06 Rest     rest
06.05 Cardio-2 rest
06.04 Upper-2  BB OH press: 95x8x4 • Larsen press: 135x10x4 • chinup-wtd: 15x8x4 • tri ext: 55x12x4 • Lu raise: 5x12x3
06.03 Lower-2  deadlift: 260x5x4 • back squat: 180x8x3 • hip thrust: 135x15x4 • side plank: 60secx3
06.02 Cardio-1 run: 2 miles - sprints
06.01 Upper-1  bench press: 135x8x4 • OH press: 75x10x4 • DB row-sngl: 90x20x4 • pullup: 8x4 • rear delt fly: 10x15x3
05.31 Lower-1  back squat: 210x5x4 • RDL: 185x8x4 • reverse lunge: 60x10x4 • plank: 60secx3

• Started Alec Enkiri’s 6-week program. Mon - squat and RDL both felt light, lunge was the most tiring exercise; also did a 2 mile slow tempo run prior, which felt great. Tue - used a narrower grip and a good arch on bench with no pain, go up in weight slightly next week; OH press was also painless; BB row causes right forearm pain so stick to DB row-sngl for now; skipped pushups; no pain on neutral grip pullups; ran in the morning. Wed - sprints felt great. Thur - first deadlift in 3 weeks, no shoulder pain, slight forearm pain but it’s manageable; deadlift, squat, and hip thrust all felt light. Fri - no pain on the first 3 movements, slight forearm pain on tri extensions; skipped the inverted row as it was causing too much forearm pain just like BB row did. Go up in weight on both OHP and bench press next week. Sat - rest day. Sun - rest day. Recap - Solid week overall. Shoulder is feeling much better and I’m starting to go up in weight on Push movements. Right forearm still hurts but only prevents me from doing pronated Pull movements.

05.30 Cardio  rest
05.29 Legs-3  rest
05.28 Pull-2  rest
05.27 Legs-2  rest
05.26 Push-1  DB bench press: 40x20x5 • DB OH press: 40x20x5
05.26 Pull-1  BB row: 205x8x5 • DB row-sngl: 90x24x5 • DB shrug: 90x12x5
05.25 Legs-1  back squat: 225x8x5 • RDL: 225x8x5 • good morning: 115x12x5 • BB lunge: 115x20x3

• Mon - rest day. Tue - squat was heavy, form was mediocre overall but the ROM was still good; RDL was light. Wed - rest day. Thur - felt strong on the row but it aggravated my forearm again. Fri - rest day; forearm hurt like a bitch. Sat - rest day; ended up wrenching most of the day Sun - rest/wrench day again. Recap - shitty week hampered by ongoing forearm and shouler injuries; only put in two days of work.

05.23 Cardio  rest
05.22 Legs-3  rest
05.21 Pull-2  BB row: 195x10x5 • DB row-sngl: 90x24x5 • DB shrug: 90x12x5
05.20 Legs-2  back squat-psd: 205x6x5 • RDL: 205x10x5 • good morning: 115x12x5 • BB lunge: 115x20x3
05.19 Push-1  rest
05.18 Pull-1  BB row: 195x10x5 • DB row-sngl: 90x24x5 • DB shrug: 90x10x5 BB lunge 05.17 Legs-1  back squat: 205x10x5 • RDL: 205x10x5 • good morning: 115x12x5 • BB lunge: 115x20x3

• Mon - squat was moderate; RDL was light; no shoulder pain. Tue - slight right forearm pain on BB row. Wed - rest. Thur - squat was moderate, go for 5 next week on 225; RDL was light; shoulder is feeling better. Fri - superset the two rows; no pain. Sat - ended up hanging out with Luka all day. Sun - rest. Recap - OK training week; Legs feel stronger than ever, Pull feels solid; right shoulder and forearm still haven’t recovered; start adding some light Push movements next week.

05.16 Cardio  rest
05.15 Legs-2  back squat-psd: 185x8x5 • RDL: 185x12x5 • good morning: 115x12x5 • BB BSS: 95x20x3
05.14 Push-2  rest
05.13 Pull-2  BB row: 185x12x5 • DB row-sngl: 90x24x5
05.12 Legs-1  back squat: 185x12x5 • RDL: 185x12x5 • good morning: 115x12x5 • BB lunge: 115x20x3
05.11 Push-1  BB bench press: 185x12x5 • OH press-psd: 115x10x3
05.11 Pull-1  pullups-ntrl: 16 • BB row 185x12x5 • DB row-sngl: 90x24x5

• Mon - was hung over and bitched out. Tue - doubled up on Push and Pull. Bench was moderate for the first 3 sets and then heavy; OH press was moderate. Right shoulder pain got worse after bench, left one is fine. Wed - squat was moderate: RDL was light; minimal shoulder pain. Thur - row seems to be the only pulling movement that doesn’t cause shoulder pain; slight leg/glute soreness. Fri - rested since I can’t do any Push movements. Sat - paused squat was moderate/heavy; RDL was even lighter than on Wed; go up on BSS next week; no shoulder or forearm pain. Sun - rested. Recap - not a good week overall due to the right shoulder injury, but it’s feeling much better so I remain hopeful that it will heal fully in 2 more weeks.

05.09 Cardio  rest
05.08 Legs-2  deadlift: 135x8, 185x4, 225x2, 275x1, 305x1, 335x1, 355x1, 375x1, 395xFx2
05.07 Push-2  rest
05.06 Pull-2  back squat: 135x4, 155x2, 185x2, 205x1, 225x1, 245x1, 255x1, 265x1, 275x1, 285x1, 295x1, 300x1
05.05 Legs-1  rest
05.04 Push-1  BB bench press: 135x8, 155x4, 185x3, 205x3, 225x2, 245x1, 265x1, 285x1, 295x1, 305x1, 315xF, 320x1
05.03 Pull-1  rest

• Week 8: 1 rep max tests. Mon - rest day. Tue - started at 7:30 pm, didn’t feel great because I was sleep deprived thanks to Lu. Heavier weights were moving slowly and my form was poor; lift-off and breathing cadence were inconsistent; forgot to use wrist straps until 305, which moved slower than in the last cycle; form was really bad on the missed 315; took a deep breath before unracking on my last rep, which I think helped. I hit the J-cups on the way up but still got it. I’m definitely happy with my new 320 PR but there’s a lot of opportunity for improvement on the technique front. Ache in both shoulders. Wed - rested day; left shoulder is better but the right one still hurts like a bitch. Thur - started around 7 pm, felt pretty good. I was pretty sure I would get a new PR but I didn’t expect 300, which is a 25 lb improvement and was my EOY goal. The form was also significantly better than on my previous PR. I put on the belt at 225, for the first time the entire training cycle. What I think helped: (1) my back was rested, not having done any heavy deadlifts since week 3 due to the right forearm injury, (2) I gripped the bar hard and pressed up on it slightly which provided a more solid platform, (3) but perhaps most importantly, I think it was the focused work on good form throughout the cycle on both back and front squats. Add slightly more weight and start using the belt in the second half of the next cycle. Fri - rest day; no leg or back pain; shoulders feel better. Sat - started at 7 pm, felt good. Not having deadlifted since week 3, my form was poor throughout. I’m breaking at the knees first which gets the bar too far out in front of me and my back ends up doing all the work at the end. Grip gave out on 395 both times, otherwise I would’ve had it. While I was hoping for a PR, without any deadlift training in 5 weeks, just matching my old PR was still solid. No back pain and no additional shoulder or forearm pain, so start hitting hard again come next week. Sun - rested. Recap - OK training cycle overall. I need to focus more on good form to prevent getting injured so much.

05.02 Cardio  rest
05.01 Legs-2  deadlift: 185x6x3 • back squat-psd: 135x4x3 • BB lunge: 95x10x3
04.30 Push-2  BB OH press: 95x6x3 • bench press-psd: 155x4x3 • cross body raise: 20x20x3
04.29 Pull-2  BB row: 135x8x3 • BB curl: 75x6x3 • pullups-ntrl: 6x2 • chinups: 6x2
04.28 Legs-1  back squat: 135x6x3 • RDL: 135x8x3 • good morning: 95x6x3 • BB lunge: 95x10x2
04.27 Push-1  BB bench press: 155x8x3 • bench dip: 15x3 • DB fly: 25x12x3
04.27 Pull-1  pullups-ntrl: 10x2 • chinups 6x2 • BB row: 135x8x3

• Week 7: deload week - 50% of 1RM intentsity and 50% of regular volume (2-3 sets of 6-8 reps). Mon - got rained out. Tue - doubled up on Pull and Push; did Pull movements for the first time since injuring my forearm in Week 4; it still hurts but didn’t seem to get any worse; I felt it the most on BB row. Wed - felt the forearm a bit on the RDL but it’s wasn’t bad; light deadlift should be ok to start with. Thur - curl didn’t cause any forearm pain, go up in weight. Fri - felt good. Sat - no forearm pain on deadlift, start loading it up again. Sun - rest. Recap - better week overall, felt good to start doing Pull movements again.

04.25 Push-2  BB OH press: 160x1, 170x1, 180x2,1,2, 135x10x2
04.24 Legs-2  back squat-psd: 235x3x5 • BB lunge: 115x20x3
04.23 Pull-2  rest
04.22 Pull-2  rest
04.21 Legs-1  back squat: 235x5x5 • good morning: 115x12x5 • BB lunge: 115x20x3
04.20 Push-1  BB bench press: 290x2x5 • bench dip-wtd: 20x5 • DB fly: 40x12x5
04.19 Pull-1  rest

• Week 6: 2 reps on main movements. Mon - rested again, forearm still hurts. Tue - bench was heavy but I kept good form except for the very last rep which caused pain in both shoulders; wrist wraps helped, start using them with 250+. Wed - squat was heavy but I maintained good form for the most part, except for the last 1-2 reps; supersetted GM and lunge. Thur - rested. Fri - rested. Sat - squat was moderate/heavy with good form, could’ve done 4 reps; lunge is getting stronger, go up to 125; skipped front squat to prevent aggravating the shoulders. Sun - rushed the workout in the morning and ran out of time; OH press was heavy, started the 2nd set too low and only got one rep, consider dropping the weight and focusing on full ROM. Recap - Another mixed week due to the nagging forearm injury.

04.18 Cardio  rest
04.17 Legs-2  back squat-psd: 225x3x5 • front squat: 165x6x5 • BB lunge: 105x20x3
04.16 Push-2  BB OH press: 170x4x3, 135x10x2 • bench press-psd: 270x2x5
04.15 Pull-2  rest
04.14 Legs-1  back squat: 225x6x5 • good morning: 125x12x5 • BB lunge: 95x20x3
04.13 Push-1  BB bench press: 270x4x5 • bench dip-wtd: 20x5 • DB fly: 40x12x5
04.12 Pull-1  rest

• Week 5: 4 reps on main movements. Mon - right forearm still hurts so I can’t do any pulling movements. Tue - bench was moderate/heavy, form was better; developed an ache in my right shoulder. Wed - surprisingly, squat was only moderate; go for reps 5-6 next week with 235; pecs were quite sore. Thur - forearm is getting better but it’s not healed yet. Fri - OH press was moderate/heavy; bench was heavy; no pain. Sat - back squat was heavy; front squat was moderate/heavy; go up 115 on lunge. Sun - rested. Recap - I’m happy with Push and Legs but forearm still hurts so I didn’t do any Pull movements or deadlift.

04.11 Cardio  swim: 1,000 meters
04.10 Cardio  swim: 1,200 yards
04.10 Legs-2  back squat-psd: 205x5x5 • front squat: 155x8x5
04.09 Push-2  BB OH press: 160x6x3, 135x10x2 • bench press-psd: 250x3x5
04.08 Pull-2  rest
04.07 Legs-1  back squat: 215x6x5 • good morning: 125x12x5 • air lunge: 40x5
04.06 Push-1  BB bench press: 250x6x5 • bench dip-wtd: 20x5 • DB fly: 40x12x5
04.05 Pull-1  pullups-ntrl-wtd: 25x5, 50x4, 75x3 • chinups-wtd: 25x5, 50x4, 75x3 • BB row: 185x15x5

• Week 4: 6 reps on main movements. Mon - pullups/chinups were light/moderate, go up in reps and/or sets next week; hurt my right forearm. Tue - forearm pain was bad and it sapped my energy; bench was moderate/heavy. Wed - squat was moderate, go for 5-6 reps next week with 225; forearm still hurts so I skipped RDL; should’ve done BB lunge instead of air lunge. Thur - pulling movements hurt my forearm so I skipped the Pull day and rested. Fri - tried push press but my form was crap so did OH press instead; stick with OH press for now until push press form gets better; it was moderate/heavy; bench was moderate; try to go for 3 reps at least a couple times next week. Sat - both squats felt moderate and form was good; forearm felt better after swimming but still didn’t want to risk it with deadlift. Sun - did cardio again. Recap - mediocre training week due to the forearm injury.

04.04 Cardio  rest
04.03 Legs-2  deadlift: 275x8x5 • front squat: 145x8x5 • DB BSS: 52x20x3
04.02 Push-2  BB OH press: 150x8x3, 135x8x2 • bench press-psd: 230x6x5 • skull crushers: 75x12x3 • cross body raise: 35x20x3
04.01 Pull-2  BB row: 210x8x5 • BB curl: 130x8x5 • pullups: 10x2 • chinups: 10x2
03.31 Legs-1  back squat: 205x8x5 • RDL: 235x8x5 • good morning: 115x12x5 • DB lunge: 52x20x3
03.30 Push-1  BB bench press: 230x8x5 • bench dip-wtd: 20x5 • DB fly: 40x12x3 • lat/front raise: 30x20x3
03.29 Pull-1  pullups-wtd: 25x5, 45x4, 65x2 • chinups-wtd: 25x5, 45x4, 65x4 • BB row: 210x8x5 • BB curl-rvs: 80x12x3

• Week 3: 8 reps on main movements. Mon - videoed my BB row for the first time and I’m far too upright, so I’m not engaging the lats much; consider dropping the weight if I’m not able to bend over more. Tue - didn’t feel highly energetic at 4:30 PM; bench was moderate, last couple of reps on the last two sets were tough; tweaked my right forearm on wtd pullups the night before. Wed - 12:30 PM start time in the hot sun also wasn’t optimal; squat was moderate/heavy; RDL was light. Thur - BB row form was better; curl felt good but I didn’t have much left afterward for pullups. Fri - OH press form was better but the bar path is still not straight; bench was heavy so I rested longer in between sets. Sat - both deadlift and front squat form were better than last week and both also felt lighter. Sun - rested and hung out with Luka at the pool. Recap - another solid training week.

03.28 Cardio  rest
03.27 Legs-2  deadlift: 255x10x5 • back squat-psd: 195x5x5 • DB BSS: 52x20x3
03.26 Push-2  push press: 145x8x3 • bench press-psd: 210x8x5 • skull crushers: 75x12x3 • cross body raise: 35x20x3
03.25 Pull-2  BB row: 200x10x5 • BB curl: 120x10x5 • pullups: 10x3 • chinups: 10x3
03.24 Legs-1  back squat: 195x10x5 • RDL: 215x10x5 • good morning: 115x12x5 • DB lunge: 52x20x3
03.23 Push-1  BB bench press: 210x10x5 • bench dip-wtd: 20x5 • DB fly: 40x12x3 • lat/front raise: 30x20x3
03.22 Pull-1  pullups-wtd: 30x4, 45x4, 60x3 • chinups-wtd: 30x4, 45x4, 60x3 • BB row: 200x10x5 • BB curl-rvs: 80x12x3

• Week 2: 10 reps on main movements. Mon - felt good, no pain. Tue - felt good; only the last couple reps of the last bench set were tough. Wed - kept good form on squat, tried a narrower stance which seemed to engage quads a bit more. Thur - got rained out. Fri - doubled up on Pull and Push; push press last set was tough but my form was better; bench was a little lighter than expected. Sat - deadlift last two sets were tough, but I kept good form for the most part, much better than last week, and I didn’t have any lower back pain afterward; still, it’s tough to maintain good form throughout a long set, so consider lower rep ranges come next cycle, starting with 8 or even 6; paused squats felt good, solid quad engagement. Sun - rested and played with Luka most of the day; no pain or stiffness. Recap - solid training week.

03.21 Cardio  walk: 4 miles at the lake with the fam
03.20 Legs-2  deadlift: 235x12x5 • front squat: 135x8x5 • DB BSS: 40x20x3
03.19 Push-2  BB OH press: 130x12x5 • bench press-psd: 190x10x5 • skull crushers: 75x12x3 • cross body raise: 35x20x3
03.18 Pull-2  BB row: 190x12x5 • BB curl: 110x12x3 • BB curl-rvs: 75x12x3 • pullups: 10x2 • chinups: 10x2
03.17 Legs-1  back squat: 185x12x5 • RDL: 195x12x5 • good morning: 115x12x5 • DB lunge: 52x20x3
03.16 Push-1  BB bench press: 190x12x5 • bench dip-wtd: 20x5 • DB fly: 40x12x3 • lat/front raise: 30x20x3
03.16 Pull-1  pullups: 8x2 • chinups: 8x2 • BB row: 190x12x5

• Started a new 8-week program. +5 pounds on bench, OH/push press, BB row, and BB curl. +10 pounds on deadlift and RDL.
• Week 1: 12 reps on main movements. Mon - got rained out. Tue - doubled up on Pull and Push; superset bench and BB row; the last bench set was tough; pull was a little weak, probably due to Sunday’s max pullup test; no pain. Wed - started at 4 PM, chest was sore but otherwise felt good; beltless squats were tough, especially the last two sets, but I kept good form throughout. Thur - started at 6:30 PM, chest and legs were sore but felt good. Fri - legs were still sore but felt good; OH press and bench press last sets were tough. Sat - front squat form needs work, bar kept sliding forward and down; go up in weight on BSS. Sun - back and shoulders were sore so the walk felt good to loosen up.

03.14 Pullups pullups: 18
03.13 Cardio  run: 2 miles - tempo
03.12 OH Prss BB OH press: 95x4, 115x2, 135x1, 155x1x2, 165x1, 175x1, 180x1
03.12 DL      deadlift: 135x8, 185x4, 225x2, 275x1, 295x1, 315x1, 335x1, 355x1, 375x1, 405xFx2
03.09 Bench   BB bench press: 135x4, 155x4, 185x3, 205x3, 225x2, 245x2, 265x1, 285x1, 295x1, 305x1, 315x1
03.09 Squat   back squat: 95x4, 135x2, 160x2, 185x2, 205x1, 225x1, 245x1, 265x1, 275x1
03.08 Cardio  run: 2 miles - tempo

• Week 8: 1 rep max tests. Mon - rested one more day after a long weekend trip to Vegas. Tue - started at around 5:30 PM, felt strong but not my strongest. Squat: tried to focus on good form and depth; the last lift was challenging but I probably could’ve gone up another 10#; I’m still happy with the 275 PR though because my form this time was much better than my last 275. Bench: lighter weights were moving fast, heavier weights felt a little slower than usual; form was OK but I noticed in the videos that my butt was coming off the bench slightly and I kept shuffling my feet after unracking the bar; overall I’m very happy with the 315 PR and I feel better about being on track to 325 by the EOY. Wed - rest day, no aches or pain. Thur - rest day. Fri - started in the morning around 9:30; felt strong. Deadlift: felt good; form was better but I still need to stand up a little later so that my back isn’t doing most of the heavy pulling; I missed 405 twice (second attempt was much closer than the first) but I’m still happy with the 375 PR; I’m going to change my 2021 goal to 425; add grip work and maybe start experimenting with mixed grip. OH Press: needs a lot of work, my form is inconsistent; I started out with thumbless grip but switched to a regular grip at 175; I got a 180 PR but I’m not thrilled with it due to poor form. Sat - rest and light cardio, no aches or pain. Sun - was slightly hung over but 18 pullups is still solid.

03.07 Cardio  rest
03.06 Legs-2  rest
03.05 Push-2  BB OH press: 95x8x3 • bench press-psd: 135x8x3 • deadlift: 155x6x3
03.04 Pull-2  BB row: 135x8x3 • BB curl: 75x8x3 • BB curl-rvs: 45x10x3 • pullups: 5x2 • chinups: 5x2
03.04 Legs-1  back squat: 135x6x3 • RDL: 135x6x3 • good morning: 95x8x3 • DB lunge: 25x20x2
03.02 Push-1  BB bench press: 155x8x3 • bench dip: 15x3 • DB fly: 25x15x3 • lat/front raise: 15x25x3
03.01 Pull-1  pullups-wtd: 30x5x2 • chinups-wtd 30x5x2 • BB row: 135x8x3

• Week 7: deload week - 50% of 1RM intentsity, 50% volume (2-3 sets instead of 3-5), 6-8 reps. Mon - used a 30# DB for weighted pullups instead of the 60# weight vest; felt more like a warmup than a workout. Tue - everything felt really light again. Wed - got rained out. Thur - doubled up on Legs and Pull. Fri - added deadlift to the Push day; only OH press felt like work.

02.28 Cardio  rest
02.27 Legs-2  deadlift: 325x2x5 • back squat-psd: 185x4x5
02.26 Push-2  BB OH press: 175x2x3 • bench press-psd: 215x8x5 • skull crushers: 85x12x3 • DB fly: 45x12x3
02.25 Pull-2  BB row: 225x6x5 • BB curl: 155x2x5 • BB curl-rvs: 80x12x3 • pullups: 10x3 • chinups: 10x3
02.24 Legs-1  back squat: 205x6x5 • RDL: 265x6x5 • good morning: 115x12x5 • DB lunge: 52x30x1
02.23 Push-1  BB bench press: 285x2x5 • bench dip-wtd: 25x5 • DB fly: 45x12x3 • lat/front raise: 30x25x3
02.22 Pull-1  pullups-wtd: 60x5x2 • chinups-wtd: 60x5x2 • BB row: 225x6x3 • DB curl: 52x8x2

• Week 6: 2 reps on main movements. Mon - felt like shit after sleeping poorly for two nights in a row and being slightly hung over; still had pain in the lower back but it was manageable. Tue - back felt much better, only a slight pain but it was stiff so my leg drive was lacking on bench, which was moderate/heavy. Wed - focused on perfect squat form and felt like I got a better leg workout; RDL felt light so I went for 6 reps; very little side or back pain. Thur - felt good; no pain. Fri - OH press was tough, RIR 0; bench was moderate/heavy. Sat - deadlift felt really good; focused on good form on squat; no pain. Sun - rest.

02.21 Cardio  rest
02.20 Legs-2  deadlift: 305x4x5 • back squat-psd: 165x6x5
02.19 Push-2  push press: 165x4x5 • bench press-psd: 205x8x5 • skull crushers: 85x12x3 • DB fly: 45x12x3
02.18 Pull-2  BB row: 225x6x5 • BB curl: 145x4x3 • BB curl-rvs: 75x12x3 • pullups: 10x3 • chinups: 10x3
02.17 Legs-1  back squat: 245x4x5 • RDL: 265x4x5 • good morning: 115x12x5 • DB lunge: 52x30x2
02.16 Push-1  BB bench press: 265x4x5 • bench dip-wtd: 25x5 • DB fly: 45x12x3 • lat/front raise: 30x25x3
02.15 Pull-1  pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 215x6x6 • DB curl: 52x8x3

• Week 5: 4 reps on main movements. Switching to Pull-Push-Legs. Mon - felt good; pullup/chinup form was better than last week. Tue - felt pretty good considering I slept poorly the night before. Wed - squats were really tough again; I tried to improve my form over last week but had limited success; I should drop the weight and focus on improving my form before going up in weight; RDL felt light, probably due to having a couple of extra days in between. Thur - felt good; switching to only overhand on BB row; very little pain. Fri - felt good; slight ache in the shoulders during push press, need to keep focusing on good form; go for 215x8 on paused bench next week. Sat - felt good; slight pinch in the lower left back during DL, need to use my legs more and back less. Sun - decided to rest to heal my back.

02.14 Cardio  rest
02.13 Pull-2  BB row-OH/UH: 215x6x6 • BB curl: 135x6x3 • BB curl-rvs: 75x12x3 • pullups: 10x3 • chinups: 10x3
02.12 Push-2  BB OH press: 155x6x5 • bench press-psd: 195x8x5 • bench dip-wtd: 20x3 • lat/front raise: 30x25x3
02.11 Legs-2  deadlift: 285x6x5 • back squat-psd: 155x8x5
02.10 Pull-1  pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 215x6x6 • DB curl: 52x8x3
02.09 Push-1  BB bench press: 245x6x5 • push press: 105x15x3 • DB fly: 45x12x3 • skull crushers: 75x12x3
02.08 Legs-1  back squat: 245x6,4x4 • RDL: 245x6x5 • good morning: 125x10x5 • DB lunge: 52x30x2

• Week 4: 6 reps on main movements. Mon - couldn’t do more than 4 reps on the squats without sacrificing the form too much; 75# on skull crushers was a little too light; only a slight side pain. Tue - bench felt moderate; slight ache in the shoulders during push press; very little side pain. Wed - decent workout; very little side pain. Thur - felt good; side pain only when putting on and taking off the belt. Fri - felt good; could’ve done 10 reps on bench. Sat - felt good.

02.07 Cardio  BB row-OH/UH: 205x8x6 • BB curl: 125x8x3 • BB curl-rvs: 75x12x3 • pullups: 10x2 • chinups: 10x2
02.06 Pull-2  rest
02.05 Push-2  push press: 145x6x5 • bench press-psd: 185x10x5 • DB fly: 40x15x3 • lat/front raise: 30x25x3
02.04 Legs-2  deadlift: 265x8x5 • back squat-psd: 145x8x5
02.03 Pull-1  pullups: 10x3 • chinups: 10x3
02.02 Push-1  BB bench press: 225x8x5 • BB OH press: 105x20x3 • DB fly: 40x15x3 • skull crushers: 95x12x3
02.01 Legs-1  back squat: 225x8x5 • RDL: 225x8x5 • good morning: 115x10x5 • DB lunge: 52x30x2

• Week 3: 8 reps on main movements. Mon - squats were challenging and caused quite a bit of side pain; used the belt on squats and RDL but kept it much looser than before, so I don’t know if it helped. Tue - bench was moderate/heavy; OH press was heavier; quite a bit of pain on skull crushers. Wed - pullups felt pretty good, only slight pain towards the end. Thur - felt pretty good; only slight pain. Fri - push press felt a little heavier than I expected. Sat - bitched out. Sun - was hung over but had a decent workout.

01.31 Cardio  run: 1 mile jog with Meu
01.30 Pull-2  BB row-OH/UH: 195x10x6 • BB curl: 115x10x3 • BB curl-rvs: 75x12x3
01.30 Push-2  BB OH press: 135x10x5 • bench press-psd: 175x10x5
01.28 Legs-2  deadlift: 245x10x5
01.27 Pull-1  BB row-OH/UH: 195x10x10
01.26 Push-1  BB bench press: 205x10x5
01.26 Legs-1  back squat: 205x10x5 • RDL: 205x10x5 • good morning: 105x10x5 • DB lunge: 52x30x1

• Week 2: 10 reps on main movements. Mon - got rained out. Tue - worked out in the AM and didn’t feel strong. Squats were challenging and I aggravated my side injury again. RDL, GM, and lunge were OK. Bench felt light but was really painful so I decided to skip push press and accessory work. Wed - side pain was bearable on rows but really bad on pullups and curls so I skipped those. Thur - some pain on deadlift but was bearable; didn’t want to risk it on squats. Fri - got rained out. Sat - did both push and pull in the AM; felt pretty good; pain is still there but it’s tolerable.

01.24 Cardio  run: 2 miles - sprints
01.24 Pull-2  BB row-OH/UH: 185x12x6 • BB curl: 105x12x3 • BB curl-rvs: 75x12x3 • pullups-psd: 8x3 • chinups-psd: 8x3
01.22 Push-2  push press: 135x12x3 • bench press-psd: 165x10x5 • DB fly: 40x15x3 • lat/front raise: 30x25x3
01.21 Legs-2  deadlift: 225x12x5 • back squat-psd: 135x10x5 • DB lunge: 52x30x2
01.20 Pull-1  pullups: 10x3 • chinups: 10x3 • BB row-OH/UH: 185x12x6 • DB curl: 52x10x3
01.19 Push-1  BB bench press: 185x12x5 • BB OH press: 125x12x5 • DB fly: 35x15x3
01.18 Legs-1  back squat: 185x12x5 • RDL: 185x12x5 • good morning: 95x12x5 • DB lunge: 52x30x2

• Started a new 8-week program: 6 weeks of progressively increasing weight every week, deload on week 7, and 1-rep max tests on week 8.
• Week 1: 12 reps on main movements. Mon - beltless squats were challenging; RDL and GM less so; no pain. Tue - felt like shit after sleeping poorly because of Meu-Meu; bench felt light; OH press was challenging, especially the last 2 sets; no pain. Wed - felt like crap after hanging out with sick Lu all day but had a decent workout overall; no pain. Thur - felt pretty good; no pain. Fri - two heavy OH press movements per week is a bit much; start alternating intensity between OH press and push press. Sat - got rained out. Sun - felt strong after a rest day.

01.17 Cardio  run: 2 miles - sprints
01.16 Pull-2  BB row-OH/UH: 195x10x6 • BB curl: 135x8x3 • BB curl-rvs: 75x12x3 • pullups-psd: 8x3 • chinups-psd: 8x3
01.15 Push-2  push press: 135x10x2, 145x8x2, 155x6x2, 165x4x2 • BB bench press: 225x10x3,9,7 • lat/front raise: 30x25x3
01.14 Legs-2  deadlift: 225x10x2, 245x8x2, 265x6x2, 285x4x2, 305x2x2, 325x1x1, 345x1x1
01.13 Pull-1  pullups: 10x5 • chinups: 10x5 • BB row-OH/UH: 185x12x6 • DB curl: 52x10x3
01.12 Push-1  BB bench press: 265x4x5 • BB OH press: 135x10x5
01.11 Legs-1  air lunge: 40x3 • DB lunge: 25x40x3, 52x30x2 • RDL: 135x15x2, 185x12x2, 225x10x3

• Mon - still had a slight pain so didn’t want to risk it with squats; lunges and RDL felt good. Tue - felt good on both bench and beltless OH press; I’m wondering if my injury really was caused by the belt. Wed - the last set of pullups/chinups aggravated the injury slightly, otherwise felt good. Thur - no pain on beltless deadlifts. Fri - no pain; still beltless. Sat - slight pain again on pullups/chinups; stick to BW for now.

01.10 Cardio  rest
01.09 Pull-2  rest
01.08 Push-2  BB bench press: 225x10,10,8,7,6 • lat/front raise: 30x25x3
01.07 Legs-2  air lunge: 40x5 • RDL: 145x15x5
01.06 Pull-1  pullups-wtd: 60x5x2 • chinups-wtd: 60x5x2 • BB row-OH/UH: 185x12x10 • DB curl: 52x8x5
01.05 Push-1  BB bench press: 245x8,6,6 • BB OH press: 135x8x3 • bench dip-wtd: 20x3 • skull crushers: 95x12x3
01.04 Legs-1  back squat: 225x8x5 • RDL: 225x10x5 • DB lunge: 52x30x1

• Mon - squats felt really good but developed a slight pain on the left side of the abdomen below the rib cage towards the end; at first I thought it was from the weight belt but the pain got worse the next day. Tue - dips were really painful, bench and OH press were OK but felt weak. Wed - still in pain after sleeping like crap, pullups and chinups were painful, BB row and curls were fine. Thur - decided to do the sensible thing and not aggravate my injury. Fri - bench and lat/front raises felt OK but the pain was still there. Sat and Sun - decided to fully rest in hopes to recover from my injury.

---

2020

01.03 Cardio     run: 2 miles - hills
01.02 Deadlift   deadlift: 185x12x5, 225x10x3
01.01 Pull       pullups: 22 • BB row-OH/UH: 185x12x6 • BB curl-rvs: 75x10x3
12.31 OH Press   BB OH press: 115x4, 145x2, 165x1, 185xF, 175x1, 145x8x3
12.30 Squat      back squat: 185x4, 225x4, 245x2, 275x1, 285x1, 245x6x3
12.29 Bench/Curl BB bench press: 185x6, 225x4, 245x2, 275x1, 295x1, 315xFx2, 245x6x3 • BB curl: 125x2, 145x1, 165xF, 145x6x3
12.28 Full body  DB front squat: 52x20x1 • DB OH press: 45x20x1 • DB row-sngl: 52x35x1 • DB curl: 40x12x1 • lat/front raise: 30x15x1

12.27 Cardio     run: 2 miles - sprints
12.26 Pull       pullups: 15,14,12 • chinups: 15,14,12 • BB row-OH/UH: 185x12x6 • BB curl: 125x8x3 • BB curl-rvs: 75x10x3
12.25 Shoulders  BB OH press: 145x8x5 • lat raise: 35x15x5 • front raise: 35x10x5
12.24 Legs       back squat: 195x12x5 • RDL: 225x8x5 • DB lunge: 52x30x1
12.23 Pull       pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 195x12x6 • BB curl: 135x6x3 • BB curl-rvs: 75x10x3
12.22 Chest/Tri  BB bench press: 225x4, 275x1, 315xF, 225x10x3 • skull crushers: 95x12x3 • bench dip-wtd: 25x5
12.21 Legs       back squat: 245x8x5 • RDL: 205x12x5 • DB lunge: 52x30x1

12.20 Cardio     run: 2 miles - hills
12.19 Pull       pullups: 15x2,12,11,10 • chinups: 15x2,13x2,12 • BB row-OH/UH: 185x12x6 • BB curl: 125x8x3 • BB curl-rvs: 75x10x3
12.18 Chest/Tri  BB bench press: 275x1, 275x1, 295x1, 315xF, 315xF, 225x8x3
12.17 Legs       back squat: 195x12x5 • RDL: 195x12x5
12.16 Pull       pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 195x10x6 • BB curl: 135x6x3 • BB curl-rvs: 75x10x3
12.15 Shoulders  BB OH press: 135x10x5 • lat raise: 35x15x5 • front raise: 35x10x5
12.14 Legs       back squat: 235x8x5 • RDL: 195x12x5 • DB lunge: 52x30x2

12.13 Cardio     run: 2 miles - sprints
12.12 Pull       pullups: 15x2,12,10x2 • chinups: 15x2,12x3 • BB row-OH/UH: 185x10x6 • BB curl: 125x8x3 • BB curl-rvs: 65x10x3
12.11 Chest/Tri  BB bench press: 185x4, 225x4, 275x1, 295x1, 315xF, 225x8x3 • skull crushers: 95x12x3 • bench dip-wtd: 20x5
12.10 Legs       back squat: 195x12x5 • RDL: 185x12x5 • DB lunge: 52x30x2
12.09 Pull       pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 185x10x6 • BB curl: 135x6x3 • BB curl-rvs: 55x12x3
12.08 Shoulders  DB OH press: 52x24,20,20,16,15 • lat raise: 30x15x5 • front raise: 30x12x5
12.07 Legs       back squat: 225x8x5 • RDL: 155x12x5 • DB lunge: 52x30x2

12.06 Cardio     burpees: 50 navy seals
12.05 Pull       pullups: 15,14,13,10x2 • chinups: 15,14,13,12x2 • BB row-OH/UH: 185x10x6 • BB curl: 125x8x3 • BB curl-rvs:45x15x5
12.04 Chest/Tri  BB bench press: 225x10,10,10,7,8 • skull crushers: 75x12x5 • bench dip-wtd: 20x5
12.03 Legs       back squat: 195x12x5 • DB lunge: 52x30x3
12.02 Shoulders  BB OH press: 145x4, 165x2, 185xF, 145x10,8,7 • lat raise: 35x15x5 • DB OH press: 52x20,18,18
12.01 Pull       pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 185x10x10 • BB curl: 125x8x3
11.30 Legs       back squat: 185x4, 205x4, 225x4, 245x2, 265x2, 275x1, 225x6x3

11.29 Cardio     burpees: 10
11.28 Pull       pullups: 20,14,13,13,12 • chinups: 15,14,13x2,12 • BB row-OH/UH: 185x10x10 • BB curl: 115x10x3
11.27 Chest/Tri  BB bench press: 235x8x5, 255x1, 275x1, 300xF • skull crushers: 75x12x5 • bench dip-wtd: 20x5
11.26 Legs       back squat: 185x8x5, 205x8x2 • DB lunge: 52x30x2
11.25 Shoulders  BB OH press: 135x10x5 • lat raise: 30x15x5 • DB OH press: 52x18,16,14
11.24 Pull       pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 185x10x10 • DB curl: 52x8x5
11.23 Legs       back squat: 185x8x5

11.22 Cardio     run: 2 miles
11.21 Pull       pullups: 15x2,12,10x2 • chinups: 15x2,13,12x2 • BB row-OH/UH: 185x10x6 • BB curl: 125x8,7,6
11.20 Chest/Tri  BB bench press: 225x4, 245x2, 275x1, 300x1, 315xF, 225x8x3 • bench dip-wtd: 20x5 • DB bench press: 52x50x3
11.19 Legs       back squat: 185x12x5 • DB lunge: 52x30x3
11.18 Shoulders  BB OH press: 145x5, 165x4, 175x2, 165x4, 145x8x3 • lat raise: 35x15x5 • DB OH press: 52x18,16,15
11.17 Pull       pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • DB row-sngl: 52x35x4 • DB curl: 52x8x4
11.16 Legs       back squat: 225x6, 245x4, 265x4, 245x4, 225x6x3 • DB lunge: 52x30x2

11.15 Push       BB OH press: 100x30,28,18,16,16 • BB bench press: 150x30,28,25,23,17
11.14 Pull       pullups: 15,14,13,12,12 • chinups: 15,14,13,13,15 • BB row-OH/UH: 185x10x6 • BB curl: 115x10x3
11.13 Chest/Tri  BB bench press: 225x12,11,9,8,8 • bench dip-wtd: 20x5 • DB bench press: 52x50,40,40,35,35
11.12 Legs       DB squat-wtd: 105x12x5
11.11 Shoulders  BB OH press: 145x8,7,7,6,6 • lat raise: 35x15x5 • DB OH press: 52x20,18,18,14,14
11.10 Pull       pullups: 15,14,12,10x2 • chinups: 15,14,12x3 • BB row-OH/UH: 135x15x6 • BB curl: 125x6x3
11.09 Legs       back squat: 225x10,10,8,8,8

11.08 Push       pushups: 60,50,40,36,30
11.07 Pull       pullups-ntrl: 20,18,18,17,16
11.06 Chest/Tri  BB bench press: 225x12,11,9,8,7 • bench dip-wtd: 20x5 • DB bench press: 52x50,40x4
11.05 Legs       back squat: 225x8x5 • DB lunge: 52x30x2
11.04 Shoulders  BB OH press: 135x10x4,9 • lat raise: 30x15x5 • DB OH press: 52x19,17,15,15,15
11.03 Pull       pullups: 12,12,10,10,10 • chinups: 12x5 • BB row-OH/UH: 135x15x6 • BB curl: 115x8x3
11.02 Legs       back squat: 225x6x5