Goals & Gains A PorchRabbit's Road to Redemption

[Porch_Rabbit]

7/30/24

BW: 268

Really like this whole ‘maintain weight/grow strength’ deal rather than always cutting weight. Upped all maxes by 15lbs vs last cycle and still smashed through final set reps with more in tank. Really seriously tempting to just go after strength again like the olden days. Really feel I could push maxes up over at least 100lbs within 6 months if I ate at surplus going forward. May just stick to it until November and cut weight then for ski season. Need to make sure I don’t gain any more weight though. Want to be at least down to 245 ski season.

Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*3
-235*5
-265*5
-300*7

SOHP
-45*10
-65*5
-90*5
-105*5
-120*7

Wide Grip Lat Pulldowns
-160*10*4

Dip Machine Knees To Chest Raise
-BW*15*2

Calf Extension Machine
-115*15*2

 

[Rigg9]

Seems like your deadlift has been progressing quick lately

 

[Porch_Rabbit]

Seems like your deadlift has been progressing quick lately

Thanks! It was,. Back to ground zero unfortunately for now.

9/30/24

BW: 269

Been a wild 2 months. Absolutely zero lifting. Went on 3 week trip through all Scandinavian countries with the girl. Then came down with a severe case of covid that took me out two weeks. Then the last 3 weeks have just been laziness not getting back into the motion. Starts today. Dropped all weights by 30lbs today from last session to just feel it out of how much strength I’ve lost. It was a good call as each lift was tough. Strength felt fine, but working capacity was non existent. Will then use those numbers to start next 531 cycle next week. Keeping workload lower this week so I can actually move this week without debilitating soreness..

Will probably go another 3 weeks of maintaining weight/regaining strength before I have to cut at least 20lbs for ski season and half marathon in spring.


Elliptical
-10 Min

Squat
-45*10
-135*5
-175*5
-195*5
-215*6 (hard)

Bench Press
-45*10
-135*5
-145*5
-165*6 (hard)

Seated Rows
-180*8*2
-180*6*2

 

[Porch_Rabbit]

10/4/24

BW: 272


Just started taking creatine again for the first time in 10 years. So bloating up in weight a little bit. Like Monday, I’ve dropped my weights by 30lbs vs last session in August. Quite frankly, I can’t move today from Monday’s session still. Can’t believe i fell so badly out of shape. Today was better, but still no stamina/ended up with a bad low back pump from simple deadlift warmups… will start the 531 cycle next week.

Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*5
-245*5
-275*6

-45*10
-75*5
-85*5
-95*8

Kroc Rows
-70*10*3

 

[Porch_Rabbit]

10/11/24

BW: 273

Work trip all week. So only workouts were hotel cardio.

Elliptical
-10 Min

Squat
-45*10
-135*5
-175*5
-195*5
-215*6

Bench Press
-45*10
-135*5
-145*5
-155*5
-155*6

Seated Rows
-180*8*3
-180*6

 

[Porch_Rabbit]

10/14/24

BW: 275

Feeling a little better. But still having problems beyond simple weakness. Still getting back pumps, lack of stability, etc… I’m really wondering if covid messed me up a little beyond the week of sickness. Either way, still better today than two weals ago so hopefully that trend continues. Upping the number of exercises going forward to catch up a little before I start my “ski cut” calorie deficit in a month.

Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*5
-245*5
-275*7

-45*10
-75*5
-85*5
-100*5

Lat Pulldowns
-160*8*2
-160*7

DB Flys
-25*8*3

Kroc Rows
-70*10*2

Back Extensions
-10*10*2

Calf Raises
-100*12*2

 

[Porch_Rabbit]

10/16/24

BW: 274

Feeling much stronger than the past two weeks. Shifting to 3 lift days per week vs 2 while I play catch up before the cut in a month or so. Gonna do squat and bench separate and deadlift/sohp together. Also switching to beginner 531 next week, which has more volume than intermediate as I figure I have some “return to lifting newbie gains” in me to get. Still same amount of cardio days.

Elliptical
-10 Min

Bench Press
-45*10
-135*5
-145*5
-165*9

DB Shoulder Press
-30*10*5

Tri Extensions
-42.5*10*5
-35*10

 

[Porch_Rabbit]

10/18/24

BW: 270

Increasing squat by 10lbs vs last week since bench felt good Wednesday. Hoping to be back to where I was in August in a week or two. Will probably increase weights by 20lbs additional next week.

Elliptical
-10 Min

Squat
-BW*10
-45*10
-135*5
-175*5
-205*5
-225*7

Seated Cable Row
-160*10*3

Lunges
-BW*10
-40t*10
-BW*15

Face Pulls
-50*10*3

 

[Porch_Rabbit]

10/22/24

BW: 271

Was going to raise squat up another 20lbs from Friday. Right knee hurting very badly so just went up 10lbs today. Joint is horrible today, but body stronger than last week nonetheless.

Elliptical
-10 Min

Squat
-BW*10
-45*10
-135*5
-195*3
-220*3
-245*5
-165*15

Seated Cable Row
-160*10*4

Reverse Lunges
-10per*10*2

Face Pulls
-50*10*4

 

[Porch_Rabbit]

10/23/24

BW: 269

Increased bench training max by 20lbs vs last week. So both squat and bench up 30lbs vs 2 weeks ago.

Elliptical
-10 Min

Bench Press
-45*15
-95*5
-115*5
-135*5
-145*3
-165*3
-185*5
-135*15

Dips
-BW*5*3

DB Shoulder Press
-35*10*2
-40*10*2

Barbell Curls
-50*10*4

Lateral Raises
-20*6
-15*10
-10*10*3

Decline Sit Ups
-BW*8*4

 

[Porch_Rabbit]

10/25/24

BW: 269

Increased deadlift by 30lbs vs last week. So, back to where I was right before the two month vacation/covid hiatus. Increased SOHP by 25lbs. Should bring it back down 5lbs next week. I hit my 3+ reps (4) today, but I like to be able to hit 2 extra on the *+ set before increasing weight.

Elliptical
-10 Min

Deadlift
-45*10
-135*10
-225*5
-245*3
-285*3
-315*5
-215*12

SOHP
-45*10
-75*5
-85*5
-95*3
-110*3
-125*4
-80*15

Lat Pulldowns
-160*10*4

DB Flys
-30*8*3

Calf Raises
-135*15*2

 

[Porch_Rabbit]

10/28/24

BW: 271

Right knee (one I broke in high school/surgery 16 years ago) hurts badly. Worse than last week. I can barely walk up stairs. It feels (and definitely sounds) like the bone is scratching itself more than usual underneath the knee cap when I extend it. Really not good for potential ski season/running. A little nervous if it is temporary or going to be a chronic issue here on out.

Either way, felt stronger again today week over week. Once I warmed up and put on a knee sleeve for the first time I felt fine. Seems it will be more of an issue for running/mobility than lifting.

Elliptical
-10 Min

Squat
-BW*10
-45*10
-135*5
-165*5
-205*5
-235*5
-265*5
-165*10 (left some in the tank)

Seated Cable Row
-160*10
-165*10*4

Reverse Lunges
-15per**10*2

EZ Bar Curls
-55*6
-45*10
-45*12

Leg Curls
-110*10
-130*10
-150*10

Face Pulls
-50*10
-52.5*10
-57.5*2

 

[Porch_Rabbit]

10/29/24

BW: 270

Elliptical
-10 Min

Bench Press
-45*15
-95*5
-115*5
-135*5
-155*5
-175*3
-195*4
-135*10 (left some extra in the tank)

DB Shoulder Press
-40*10*5

Lateral Raises
-15*10*5

Trícep Extensions
-42.5*12
-47.5*10
-52.5*10
-100*10 (different machine/weights)

Decline Sit Ups
-BW*6*4

 

[Porch_Rabbit]

10/31/24

BW: 273

Smashed the deadlift 1+ with 5. But I forgot about my note last week to drop SOHP by 5lbs. Only got 2 on the 1+.

Elliptical
-10 Min

Deadlift
-45*10
-135*10
-225*5
-265*5
-300*3
-335*5

SOHP
-45*10
-75*5
-85*5
-105*5
-120*3
-135*2

Lat Pulldowns
-165*8
-160*10*3
-140*10

DB Flys
-30*8
-35*8*3

Reverse Flys
-10*10*4

Reverse Hypers
-BW*15*2

 

[Porch_Rabbit]

11/4/24

BW: 272

Increasing squat/deadlift by 15lbs this week for new 3 week cycle. Bench by 10lbs and SOHP by 5lbs.

Elliptical
-10 Min

Squat
-BW*10
-45*10
-135*5
-165*5
-185*5
-215*5
-245*9

Seated Cable Row
-165*10*5

Reverse Lunges
-15per*10
-20per*10*2

EZ Bar Curls
-50*10*5

Leg Curls
-150*10*4

Face Pulls
-57.5*12*3

 

[Porch_Rabbit]

11/5/24

BW: 270

Elliptical
-10 Min

Bench Press
-45*15
-95*5*2
-115*5
-140*5
-160*5
-185*9

DB Shoulder Press
-40*10*4

Lateral Raises
-15*10*4

Trícep Extensions
-50*12
-57.5*12*2

Decline Sit Ups
-BW*8*5

 

[Porch_Rabbit]

11/8/24

BW: 274


Elliptical
-10 Min

Deadlift
-45*10
-135*10
-225*3
-235*5
-275*5
-310*6 (grip gave out well before deadlift)

SOHP
-45*15
-75*5
-95*5
-105*5
-110*5
-120*6

Lat Pulldowns
-160*10*4

DB Flys
-35*8*3

Reverse Flys
-10*10*4

Reverse Hypers
-BW*15*2

 

[Porch_Rabbit]

11/11/24

BW: 273

Increasing squat by 5lbs vs last week. Up 60lbs in 6 weeks so far, while flat on bodyweight.

Elliptical
-10 Min

Squat
-BW*10
-45*10
-135*5
-175*5
-205*3
-235*3
-265*7

Seated Cable Row
-165*10*5

Reverse Lunges
-20per*10*2

Straight Bar Curls
-50*10*4

Leg Curls
-150*10*3

Face Pulls
-57.5*12*3

 

[Porch_Rabbit]

11/12/24

BW: 273

Increased bench TM about 20lbs vs last week. So that’s about 40lbs in 6 weeks. It’s amazing how much more I enjoy lifting when I’m not perpetually in a caloric deficit trying to cut weight after getting fat from 6 months of no exercise. It’s so much more fun when the numbers actually go up.

Elliptical
-10 Min

Bench Press
-45*15
-115*10
-135*5
-155*3
-185*3
-200*5 (probably had 1-2 more in tank but no spotter)
-155*10

DB Shoulder Press
-40*10*3

Lateral Raises
-15*10*3

Trícep Extensions
-57.5*12*2
-65*12

Decline Sit Ups
-BW*12*4

 

[Porch_Rabbit]

11/15/24

BW: 273

Increasing DL by 5lbs vs last week. Keep SOHP unchanged WoW.

Elliptical
-10 Min

Deadlift
-45*10
-135*10
-225*5
-265*3
-295*3
-335*6

SOHP
-45*15
-75*5
-100*5
-115*3
-125*6

Dips
-BW*8*3

Lat Pulldowns
-180*8
-180*10*2

DB Flys
-35*10*3

Reverse Flys
-15*10*3

Reverse Hypers
-15*15*2