Routinely inconsistent

My back isn’t hurting as much, probably at 80%, and it seems to be making progress every day. Solid workout, no complaints, other than my biceps are extremely weak, lol.

Simple 6

OHP
45lbs x 5
95lbs x 3
115lbs x 1
130lbs x 5

Cable row
100lbs x 10
160lbs x 5
180lbs x 3 x 5

BOR
45lbs x 5
135lbs x 3
175lbs x 3 x 5

Bicep curls (on machine)
80lbs x 8
110lbs x 2 x 6

Dips
BW x 5
BW + 45lbs x 2 x 8
BW + 45lbs x 6

Static stretch
 
Back was iffy. Took some anti imflammatory and powered through. Squats were fine, everything else felt weak though. Ah well.

Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
225lbs x 3
275lbs x 1
300lbs x 3 x 3

Pull ups
BW x 8
BW x 5

Stationary bike
3.66km HIIT in 12 minutes

Ab Wheel x 0.5 lol

Static stretch
 
Back on night shift, and I overslept. Rushed the workout, but overall it was ok.

Simple 6
APT stretches

Bench
45lbs x 5
135lbs x 5
185lbs x 3
205lbs x 1
230lbs x 2 x 5
230lbs x 3

BOR
45lbs x 5
135lbs x 5
180lbs x 3 x 5

Face pulls
30lbs x 10
72.5lbs x 2 x 10
72.5lbs x 8

Static stretch
 
Woke up and he back was pretty stiff, took a long time to stretch, but everything felt good during the workout.

APT stretches
Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
225lbs x 3
275lbs x 1
295lbs x 1
315lbs x 3 (Rep PR)

Stationary bike
12 minute HIIT 3.82km (PR)

Ab wheel
x 8
x 5

Static stretch
 
Last edited:
Bad workout today. Ah well.

Simple 6

Facepulls
37.5lbs x 10
74lbs x 3 x 10

Decline bench (flat benches were occupied)
45lbs x 5
135lbs x 5
185lbs x 5
225lbs x 3
225lbs x 1

Pull-ups
BW x 8
BW x 5

Bench
135lbs x 5
185lbs x 3
225lbs x 1
245lbs x 3

Cable rows
100lbs x 10
185lbs x 3 x 5

Static stretch
 
Well, after this morning’s workout I donated blood, and took a nap in the afternoon. Felt light headed and what not, but decided fuck it, I wanna squat (I got a new inzer belt on Wednesday, and I’ve been itching to try it out. I’ve never used a belt before).

225 felt heavy, but I soldiered on and got up to 330 beltless. I had made it that far without passing out/injury, and decided that was enough, and belted up. Got up to 345, and it felt great! But again, didn’t want to push it. I’ll save it for another day! Redemption for this morning, woo!

APT stretches
Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
225lbs x 3
265lbs x 1
295lbs x 1
315lbs x 1
330lbs x 1
/w belt
315lbs x 1
335lbs x 1
345lbs x 1 (PR)

Static stretch
 
MilkManUK said:
Another PR! Congratulations!
Click to expand...

I don’t think you realize how much these little comments mean to me, but they mean a lot! No one in my life really gives a shit. Lmao thanks man!
 
auger38 said:
I don’t think you realize how much these little comments mean to me, but they mean a lot! No one in my life really gives a shit. Lmao thanks man!
Click to expand...
Ha, I know the feeling. Keep it up.
 
Had a stomach flu all of last week and lost about 8lbs. Took this week to recooperate a bit. Lower back/hip is still giving me fits, so i took it really easy today.

Limber 11
Simple 6

Squats
45lbs x 5
135lbs x 5
225lbs x 3 x 3

OHP
45lb x 5
95lbs x 3 x 5

Pull-ups
BW x 3 x 5

Stationary bike
3.56km in 12 minutes

Static stretch
 
Did some front squats for the first time in a long time, and my back never felt better. I may switch to front’s for the foreseeable future because of that. Will try to get some heavier lifts in this week.

Light stretching

Front squats
45lbs x 5
135lbs x 5
185lbs x 3 x 3

Deadlifts
135lbs x 3
225lbs x 3
315lbs x 1 x 5 (1 min breaks in between each pull)

Static stretch
 
Weird ass workout yesterday. Didn’t sleep much after a night shift, and the gym was packed. Did a random assortment of exercises and called it a day.

Light stretching

Incline bench
45lbs x 5
135lbs x 5
185lbs x 2 x 3

Cable rows
100lbs x 5
180lbs x 3 x 5

Lat pull downs
100lbs x 5
130lbs x 3 x 5

Dips
BW x 3 x 8

Stationary bike
12 min HIIT 3.53km

Levering at home

Static stretch
 
Overall a good workout! Bench and the bike felt fantastic. Everything else didn’t feel too bad either, except BOR after pull-ups was a grind lol.

Light stretching

Front squat
45lbs x 5
135lbs x 3
185lbs x 1
205lbs x 3

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

Pull-ups
BW 2 x 8

BOR
45lbs x 5
135lbs x 3 x 5

Stationary bike
3.73km in 12 min of HIIT

Ab-wheel
2 x 5

Static stretch
 
I gotta organize my workout days better, I’m a bit all over the place lately. Extra shifts at work have been messing me up a bit, but I’ve been taking some sleep aids, and I feel great and have been getting lots of rest.

Simple 6

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

Cable rows
100lbs x 10
185lbs x 3 x 5

Dips
BW x 8
BW + 45lbs x 2 x 6
BW + 45lbs x 4

Levering exercises with 8lbs sledge

Static stretches
 
I’ve been reading a lot of articles on catalystathletics.com and I’ve been trying to absorb as much as possible. Lots of good info. A couple of key things I’ve taken away so far, which should have been obvious, but not for me lol

- Squat with your legs
- Training tunnel vision vs training ADD
- ab work almost every training day, and back work too
- how to stretch to obtain ideal front racking position

Today’s workout was alright. Can’t count weights and was deadlifting more than i should have been. Besides that, squats felt fantastic. Some simple stretches and my front rack was 100% better.

Light stretching

Deadlift
135lbs x 3
225lbs x 3
335lbs x 5 x 1 (every minute. Last 3 were with straps)

Front squat
45lbs x 5
135lbs x 5
195lbs x 3 x 3

Pull-ups
BW x 2 x 6

V-ups 3 x 10

Russian twists 2 x 30 seconds

Static stretch
 
3.5 hours of sleep switching off of night shifts, and had a great session! The only downside was that the gym was absolutely packed.

Light stretching

OHP
45lbs x 5
95lbs x 5
135lbs x 3
135lbs x 2

BOR
135lbs x 5
155lbs x 3 x 5

Triangle pushups 2 x 20

Static stretch

Went to the driving range and hit a jumbo bucket of balls. Back is dying.
 
Felt great today. I almost had to bail out on my last rep of FS, but besides that, messed around with various things, and set a PR on the bike (I think, will double check later). Did one single push press with the weight my girlfriend was squatting, and smoked my chin. Still locked it out, but my ego took a huge hit lol.

Light stretching

Front Squat
45lbs x 5
135lbs x 5
185lbs x 1
215lbs x 3 (Rep PR)

Deadlifts
135lbs x 5
225lbs x 2 x 5

Pull-ups
BW x 2 x 8

Push Press
155lbs x 1

Stationary bike
3.87km in 12 min of HIIT

Ab wheel
2 x 5

Static Stretch
 
Woke up hella early and had 7 hours before my shift today. Through together a work out, and overall it was pretty good. Stiff leg deadlift will become a more integral part of my program.

Light stretching

Squat
45lbs x 5
135lbs x 5
225lbs x 3
255lbs x 1
275lbs x 1
315lbs x 1 (didn’t squat with my legs)
225lbs x 2 x 3

SLD
135lbs x 3 x 5

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

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

Bicep curl machine (because why not)
50lbs x 5
80lbs x 5
110lbs x 3 x 5

Triangle push ups
1 x 25
1 x 22

V-ups 3 x 10

Russian twists 3 x 35 sec

Static stretch
 
Tried to go to the gym yesterday, but couldn’t even find a parking spot. Did a small workout at home, nothing exciting.

Today my hip felt like it had been stabbed. Wasn’t warmed up properly when I began my front squats. But by the end it was feeling much better.

Light stretching

Front squats
45lbs x 5
135lbs x 2 x 5
Pause front squats
135lbs x 3 x 5

SLD
135lbs x 5
145lbs x 3 x 5

Pull ups
BW x 2 x 8

V-ups 3 x 10

Russian twists 2 x 40 seconds

Static stretching
 
Last edited:
Halfway through a stretch of 11 straight shifts of alternating hours. Got 2.5 hours of sleep last night, but still managed a solid gym session.

Light stretching

Facepulls
37.5lbs x 10
72.5lbs x 3 x 5

Bench
45lbs x 5
135lbs x 5
185lbs x 3
205lbs x 1
230lbs x 5

BOR
45lbs x 5
135lbs x 5
185lbs x 3 x 5 (cheated half of these, will lower weight)

Dips
BW x 8
BW + 45lbs x 8
BW + 45lbs x 6

Ab-wheel 2 x 6

Static stretch
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,265,220
Messages
57,327,517
Members
175,647
Latest member
Vicent Czar

Share this page

Back
Top