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PR Magnesium Carbonate, 4oz Gloves, and Sledgehammers

DB swings, alternating hands at top of movement
35 x1min
40 x1min
45 x1min
50 x1min
55 x20
60 x20


DB OHP
60 x5
75 x4
75 x3
75 x2 +3 PP

PP
85 x4 (right leg cramping)
105 x2


Also, updated first post.
 
Last edited:
Back at the folks' for Thanksgiving, so I got to use my weights and bag. Trying to see how much weight I can gain this Thanksgiving weekend.


Morning weigh in - 197 - I thought I'd noticed some muscular atrophy...

warm-up - Light bag work and shoulder rehab


ZDLs
135 x5
185 x5
225 x5
255 x4
275 x1

DL
- DOH
315 x5
- mixed
365 x2
385 x1
-oven fire-
405 x0 - Might've been able to get it if I hadn't gotten cold from helping put out the oven fire and air out the kitchen and dining room


Strict OHP
95 x8
115 x5
135 x5
155 x1
165 x1

OH
185 x0
185 x0 - problem was technique, but I didn't really have time to mess with fixing technique today...


Rope Pull-ups (BW)
x5
x5
x5
x5
x5


Rope Push-ups (BW)
x20
x15
x8.5
x10
x9.5


2 x6min Bas Thai rounds... Didn't get every combo, but I did more than every other one... Although I had a few times I missed a couple in a row to catch my breath and kiss my wife... Also my right knee was feeling a bit funny and my right hand was hurting a bit after a few minutes.


So, basically, I've gotten weak... But I haven't lifted for a couple months, and the last couple months that I had it wasn't as regular as I'da liked... A dumbbell in the apartment just ain't as satisfying as a heavy barbell...


But now we're an hour removed from 1 Thanksgiving meal. Got another one Saturday... And gonna try to pig out on Friday...
 
well marriage changes people
 
More like my weight set is 500 miles from where I live and right now we can't afford gym membership.


12/23

Dynamic stretches and kicks


OHS
45 x10
65 x10

FS
135 x5
185 x5

BS
225 x5
255 x3
255 x3
275 x3
295 x1
305 x1 (Good morning-ed it pretty bad)
315 x1
225 x10


SOHP
45 x15
95 x10
135 x5
135 x5
145 x3

OH (Push Jerk/Press)
145 x5


Rope Pull-Ups
x8
x5
x5
x5



12/25

Dynamic stretches and kicks


ZDL
135 x5
185 x5
225 x5
265 x5

DL
-DOH
305 x3 +20 front push kicks alternating sides
345 x3 +20 front push kicks alternating sides
385 x1 +20 front push kicks alternating sides
425 x1 (+20lb Grip PR) +20 front push kicks alternating sides

-mixed
465 x0 - broke but lost it
445 x0 - got just above the knees
 
Ok. So, finally setting into some sort of routine with life. My workouts have still been sporadic, but I'm working on that. My wife and I are in the process of buying a townhouse, so, God willing, the next time we go to see our families, we'll be bringing the barbell set back with us. I've had a hard time motivating myself to lift only with a dumbbell, but I'm going to get back to it. I have some extra motivation now. I will be writing weight-lifting articles for the Nashville page of examiner.com. I'm basically gonna start out with just a beginner's guide to lifting and move on from there. The articles are pretty short, so I'm gonna try to do 2-3 a week. If anybody wants to give me some ideas for articles, it would be much appreciated.
 
Lol. Yup, I'm alive. I was "gotta feel better to die" sick for a week awhile back, but the rumors regarding my demise were greatly exaggerated. Just hadn't been online too much besides checking email.
 
Dynamic Stretches, BW squats


Pistols (heel elevated)
x5
x5
x5
x5


DB OHP
50 x5
50 x5
50 x5
50 x10


DB BORs
50 x20
100 x10
100 x10


Bridges
Stretches
 
Last edited:
Yesterday I rolled with my buddy who's a BJJ purple belt. First time I've rolled in like 6 months, but we rolled for an hour. I was definitely rusty.



Dynamic Stretches, BW squats, Push-ups, Kicks, Punches, Neck Mobility


Pistols (heel elevated)
x5
x5
x5
x5
x6.5 (L)/ x7 (R)


DB Floor Press
50 x5
80 x5
80 x5
80 x5
80 x5
80 x9


DB BORs
80 x20
80 x20
80 x20


2 sets of 15 on the Super Gripper


Neck Bridges
Stretches
 
Dynamic Stretches, BW squats x20, Fingertip Push-ups x20, Kicks, Punches, Neck Mobility


Pistols (heel elevated, slightly less than previous)
x8
x8
x8
x8
x8

Note to self: Need more calories than 1 apple, a spoon of peanut butter, 2 scoops of whey and a little sugar in a soda all day before training...


DB OHP
50 x8
50 x8


Will finish movements tomorrow.
 
Dynamic Stretches, BW squats x20, Fingertip Push-ups x20, Kicks, Punches, Neck Mobility


Pistols (heel slightly elevated)
x8
x8
x8
x8
x8


DB OHP
30 x15
50 x8
50 x8
50 x8
50 x8
50 x15


DB BORs
100 x15
100 x15
100 x15


Neck Bridges
Stretches
 
Long overdue update

The wife and I moved back to Ohio at the beginning of May. Got back into fairly regular lifting about the start of June, once my schedule stabilized a bit and I was able to get my weights to our place. Started out with a modified 20 rep squat program, as I'd lost some muscle mass and was wasting away towards Middleweight. Ended up doing 25 reps on the squats as I started too light, and alternated OHP and ring push-ups instead of dips. Not gonna try to back log all those workouts, just hit the high point of the end.
The highest I got up to in my sets and supersets was 180x25 on squats, 102.5x15, 15, and 13 on OHP, BWx20, 17, and 15 on ring push-ups, and BWx10, 9, and 8 on rope pull-ups. Went from about 192 back up to 205 in about 2 months.

Also have been working on building my home gym up. Got a speed ball at a yard sale soon after we moved back (just got it set up last week) and a power rack at another yard sale last weekend. Also have a room set aside as a wrestling room until I get a JJ mat built in the basement.
 
Backlog Entry 1


-30
Dynamic stretches to warm-up

OHS
57.5x15
FS
120x5
BS
185x5
205x5
225x5
245x5
255x5
265x5
275x5

Bench
45x10
95x5
135x5
155x5
175x5
195x5
215x5
 
Backlog Entry 2

7-31
Rope Pull-Ups
x10
x10
x10
x10
- practiced kicks and worked the speed ball between sets
 
Backlog Entry 3


8-5
A couple 2-min rounds of Bas Rutten All-around Fighting for warm-up.

DL - DOH
135x10
225x5
275x5
315x5
- mixed
355x2
385x2
415x1
445x1
475x1

Not an all-time PR, but not bad considering I haven't DLed since Christmas, and didn't get anywhere near that then.
 
8-7
Speed ball and dynamic stretches

SOHP
45x15
95x5 (plus 5 jerks)
135x5
155x1
175x1 (plus 1 jerk)
195x0 (plus 1 jerk)
Jerk (added wrist wraps)
215x1
235x0 (just walked the bar out)

Rope pull-ups
BWx10
X10
X8
 
8-8
Planned to hit the bag a bit, but ended up cleaning, putting back together, and setting up my "new" power cage. Did about 5 sets of 5 reps of chin ups on the CU/PU bar on the cage.
 
Workout Backlog

8/12
Dynamic stretches and some light bag work

OHS
57.5x10

FS
120x10

BS
185x5
215x5
228.75x5
242.5x10
135x20


Bench
45x10
135x5
155x5
168.75x5
180x5
191.25x10


DB Rows
50x30
50x30



8/13
Some rolling
 
8/15
Dynamic Stretches

ZDL
135x5
225x5

DL - DOH
318.75x5
340x5
-mixed-
361.25x5 - Calluses needed on hands...
-DOH-
225x10
225x10
225x10
225x10
225x10


SOHP
95x5
105x5
116.25x5
125x5
132.5x10


Rope Pull Ups
x10
x8
x7.5
x6


Stretches
 
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