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Goals & Gains A PorchRabbit's Road to Redemption

Forgot to post this one

4/19/24

BW: 243

Sick as can be. Had to keep final SOHP set at 75% vs prescribed 85% this week.

Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*5
-245*5
-285*5

SOHP
-45*10
-65*5
-85*5
-95*5
-95*5

Kroc Rows
-80*8*3

Wide Lat Pulldown
-160*8
-140*8*2
 
4/25/24

BW: 242

Still feeling like shit and have to fly to Asia for a couple of weeks for work. So gonna be a bit till back in gym. Hopefully feeling better by then would hope.


Elliptical
-10 min

Squat
-45*10
-135*5
-165*3
-185*3
-205*5

Bench Press
-45*15
-140*3
-160*3
-180*3

Seated Rows
-180*8*3

Dips
-BW*8**3
 
5/15/24

BW: 248

Gained some real weight overseas. Lots of incredible food and way too much alcohol with customers.. feeling shaky/weak. Need to drop weight again. Dropping booze entirely again now that back in the States.


Elliptical
-10 min

Squat
-45*10
-135*5
-145*5
-165*5
-195*6

Bench Press
-45*10
-135*5
-150*5
-170*5

Seated Rows
-180*8*3

Dips
-BW*6*3

Face Pulls
-57.5*10*3
 
6/17/24

BW: 262

Bad few weeks of traveling. Stuffed so much food I blew my mind how heavy I was this morning. Got some work to do to get back down closer to 240.

Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*5
-245*5
-285*5

SOHP
-45*10
-65*5
-85*5
-95*5
-105*5

Kroc Rows
-80*8*3

Wide Lat Pulldown
-160*6
-140*8*2
 
7/3/24

BW: NA


Elliptical
-10 min

Squat
-45*10
-135*5
-165*3
-185*3
-225*5
-225*5

Bench Press
-45*10
-135*5
-145*3
-160*3
-180*5

Kroc Rows
-80*10*3

Assisted Pause Dips
-20*6*3

Hammer Curls
-30*8*3
 
7/19/24

BW: 267


Elliptical
-10 Min

Squat
-45*10
-135*5
-165*3
-185*3
-205*3
-235*5

Bench Press
-45*15
-135*5
-145*3
-165*3
-185*6

Seated Rows
-200*6*4

Assisted Pause Dips
-70*6*3

Side Lateral Raise
-20*8*3

Hammer Curls
-35*8*3
 
Last edited:
7/23/24

BW: 268


Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*3
-255*5
-295*3
-325*4

SOHP
-45*10
-85*3
-95*5
-110*3
-125*4

Wide Grip Lat Pulldowns
-160*10*3
 
7/26/24

BW: 266

Love the feeling of actually getting stronger each cycle. Something I haven’t felt in 10 years due to always cutting weight through workouts after periods of inactivity. Debating ditching the plan to lose 20 lbs and just try and maintain current weight/gain strength. Will think on it.


Elliptical
-10 Min

Squat
-45*10
-135*5
-195*5
-225*3
-255*5

Bench Press
-45*15
-135*5
-155*5
-175*3
-195*5

Seated Rows
-200*6*3
-200*8

Assisted Pause Dips
-70*8*3

Side Lateral Raise
-20*8*2

Hammer Curls
-35*8*3
 
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