Routinely inconsistent

Head cold has got me all kinds of fucked up. My top set of squats felt really great besides my head feeling like it would explode.

Limber 11
Simple 6

Squat
45lbs x 5
135lbs x 3
225lbs x 3
265lbs x 1
290lbs x 3

HIIT on stationary bike
3.61km in 12 minutes

Static stretch
 
Took a week off from the gym to let my hand heal up (drunken bad decisions, again). On Monday I did some squats, as per usual. Later in the day the girlfriend and I did some circuit training from hell with her friends, and I pushed myself way too hard. Triceps are still hella sore, but It’ll hopefully be over soon.

May 6th, 2019

Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
255lbs x 1
275lbs x 3 x 3

Static stretch

Circuit training from hell for just over an hour
 
Crunched for time, got my squats in. They felt fantastic. Triceps are still struggling though.

Squats
45lbs x 5
135lbs x 5
225lbs x 1
255lbs x 1
275lbs x 1
290lbs x 3
 
Had a bad stretch of night shifts. Slept like shit, ate terribly, and I dropped 5lbs in 4 days. Felt weak yesterday, and I was.

Simple 6

Bench
45lbs x 5
135lbs x 5
185lbs x 3
205lbs x 1
225lbs x 3
225lbs x 2 x 2

Pull-ups
BW x 8
BW x 6

BOR
45lbs x 5
155lbs x 3 x 5

Static stretch
 
Squats felt great again today. My bike time was poop. Can only improve from here!

Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
225lbs x 1
255lbs x 1
280lbs x 3 x 3

Stationary bike
HIIT 3.52km in 12 minutes

Ab Wheel x 8

Static stretch
 
I don’t know what’s gone on with my bench, but I’m struggling. Hopefully it’s just a bad week/week and a half.

Limber 11

Squats
45lbs x 5
135lbs x 5
225lbs x 1
255lbs x 1
275lbs x 1
295lbs x 3

Face pulls
37.5lbs x 10
67.5lbs x 3 x 10

Bench
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
240lbs x 1

Static stretch
 
Bench still sucks. Started good morning my squats on my last set. Read an article that made a lot of sense. Instead of looking at back weakness, the article stated weak quads causes the body to compensate and causes the hamstrings/glutes/lower back to work extra hard and fire the hips up faster than the upper body. So, i’ll Be adding quad work from now on (should have been added a while ago).

Wednesday

Simple 6

Bench
45lbs x 5
135lbs x 5
185lbs x 3
205lbs x 1
225lbs x 5
225lbs x 3
225lbs x 2

Pullups
BW x 8
BW x 3

BOR
45lbs x 5
135lbs x 5
155lbs x 3 x 5

Static stretch

Today

Limber 11

Squat
45lbs x 5
135lbs x 5
225lbs x 1
265lbs x 1
285lbs x 2 x 3
285lbs x 1

Stationary bike
HIIT 3.66km in 12 minutes (PR)

Ab wheel x 6

Static stretch
 
Ever since that tricep intensive circuit workout, my bench has sucked. Today my elbows were starting to feel shitty again (first time since October ish). Back to doing drills/exercises focusing on it. Woo! Great timing, right before the end of the competition.

Simple 6

Bench
45lbs x 5
135lbs x 5
185lbs x 5
225lbs x 5
225lbs x 3
225lbs x 1
205lbs x 1

Pull-ups
BW x 8
BW x 6

Dips
BW x 3 x 8

Cable row
100lbs x 10
140lbs x 2 x 10
140lbs x 8

Static stretch
 
Good squat day. All of my aches and pains are back. Lolol

Limber 11

Squat
45lbs x 5
135lbs x 5
225lbs x 3
255lbs x 1
275lbs x 1
300lbs x 3

OHP
45lbs x 5
95lbs x 3
115lbs x 1
135lbs x 1
140lbs x 1

Stationary bike
Static ride 3.68km in 12 minutes

Static stretch
 
Last edited:
Saturday did some OHP. Today did some squats. Felt good, until i didn’t on my last set.

Saturday

Simple 6

OHP
45lbs x 5
95lbs x 3
110lbs x 3 x 5

Pull-ups
BW x 10
BW x 5

Static stretch

Today

Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
225lbs x 3
255lbs x 1
275lbs x 1
290lbs x 2 x 3

Pull-ups
BW x 12 (PR)

Stationary bike
HIIT 3.56km in 12 minutes

Ab wheel x 8

Static stretch
 
OHP felt great. All in all a good workout. Lower back/rear hip hurts a bunch though. From my googling, possibly sciatica? But i’ll do more focused stretching and hope that fixes things.

Simple 6

OHP
45lbs x 5
95lbs x 3
115lbs x 1
125lbs x 5
135lbs x 1

Cable rows
100lbs x 10
145lbs x 3 x 10

Dips
BW+25lbs x 3 x 8

BOR
45lbs x 5
135lbs x 5
165lbs x 3 x 5

Static stretch
 
Good day today. Woke up way too early, it’s gonna be a long day at work. But this squat PR should hold me over.

Limber 11
Simple 6

Squat
45lbs x 5
135lbs x 5
225lbs x 3
255lbs x 1
285lbs x 1
305lbs x 3 (Rep PR)

Pull-ups
BW x 11
BW x 5

Stationary bike
HIIT 3.71km in 12 minutes

Static stretch
 
Good day. Bench felt fantastic.

Simple 6

Face pulls
37.5lbs x 10
70lbs x 3 x 10

Bench
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 3 x 5

BOR
45lbs x 5
135lbs x 3
165lbs x 3 x 5

Dips
BW + 25lbs x 10
BW + 25lbs x 8

Static stretch
 
Last edited:
Blew my load squatting, rest of the workout was meh. Posted my worst time on the bike yet! Lol

Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
225lbs x 3
255lbs x 1
275lbs x 1
295lbs x 3 x 3

Pull-ups
BW x 2 x 8

Stationary bike
HIIT 3.53km in 12 minutes

Static stretch
 
Good workout. I skipped the last rep on my top set of bench, didn’t want to risk it. It would have been close, but I can’t afford an injury before a big shooting day tomorrow. Rest of the workout was great again though! Who knew getting quality sleep consistently helps. Shifts are about to get crazy again though, so the gainz will be disappearing.

Simple 6

Face pulls
35lbs x 10
72.5 x 3 x 10

Bench
45lbs x 5
135lbs x 5
185lbs x 3
225lbs x 1
240lbs x 4

BOR
45lbs x 5
135lbs x 3
170lbs x 3 x 5

Dips
BW + 35lbs x 3 x 8

Static stretch
 
Last nhl game of the year last night, plus work this morning, means I didn’t sleep much. But, still hit a squat PR and added more reps to my pull-ups. Just didn’t have time for the stationary bike or to stretch properly.

Half assed stretches

Squat
45lbs x 5
135lbs x 5
225lbs x 3
255lbs x 1
275lbs x 1
295lbs x 1
310lbs x 3 (Rep PR)

Pull-ups
BW x 2 x 8
BW x 4

Half assed stretches
 
Played in a volleyball tournament yesterday for the first time in awhile, and my back is on its last legs lol.

Got some lifts in today, but it was just too much.

Simple 6

OHP
45lbs x 5
95lbs x 3
115lbs x 3 x 5
115lbs x 3

Pull-ups
BW x 2 x 8
BW x 4

Static stretch
 
The weight section of the gym was absolutely packed today. There was a group of about 10 guys squatting/deadlifting in the only 2 racks at the gym. So I did an even more bastardized workout than what I normally do. Extra rest for the back too.

Limber 11
Simple 6

HIIT on stationary bike
3.78km in 12 minutes (PR)

Lat pulldowns
100lbs x 5
130lbs x 5
145lbs x 3 x 5

Ab Wheel
2 x 8

Static stretch
 
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