Medically Diagnosed with a Well Developed Appearance

[Allentown]

The 5yo has been drying his toothbrush on the bathroom hand towels.

[Allentown]

Feb 8
Week 6 GPP 1
BW 205
Echo
20::140x10
2.12mi

Lat pull down
130x16x5

10 min abs:
McGill crunch
12x5, 7

Pulley curl
55x15x4, 13

Triceps press down
62x15x5 (6?)

Like 2 hours

Got distracted a few times trying to find reasonably priced copies of Zelda games on current consoles which I already own on dead systems.

[Allentown]

Feb 9
Week 6 Day 3
BW 206
DL
425x1
398x3x2

2 count pause bench
155x4
160x4
165x4

Floor hack squat
135x12
160x12
185x12

10 min:
RDL (straps)
225x18x4

64min

Cramp started developing during bench. By the time I got to RDL it was just brutal. Finished the last 18 reps, collapsed, got the straps off, timer ended. Improving on that movement/rep scheme is going to be all cardio all the way.

[Allentown]

Feb 10
Week 6 Day 4
BW 207.6
Press
115x4
120x4
122x4

Pendlay row
155x10
160x10
165x10

Low incline CGBP
135x10
140x10
142x10

10 min:
BB shrugs
205x20x4

55min

[Allentown]

Feb 11
Week 6 GPP 2
BW 205.2
30 min Treadmill
1.5mi jog, then
15% incline walk
2.34mi

One arm lat pull down
50x20,20,20,19,20

10 min abs
Xfit style Sit ups
15x9, 10

EZ preacher curl
35x15x5

EZ skull crusher
45x15x5

90min

Not bad. Slowly increasing run distance, because running is dumb.

[Allentown]

Feb 13
Week 7 Day 1
BW 205.4
LBBS
315x1
295x3x3

CGBP
162x5
150x5x3

2 count pause DL
340x6
323x4x2

10 min:
Heels elevated goblet squat
45x20,20,20,20

73min

Legs. Jello. Am ded.

[Allentown]

Feb 14
Week 7 Day 2
BW 206
Bench
205x1
185x3x5 (+2 reps last set)

Tried to do this during the little one's nap, but between sets 3 and 4 I had to go give him his inhaler and try and calm him back down from coughing, then gave up after bench. Hopefully once the kids are in bed I can finish the rest of the session.

Much later (7:40PM)
Bench
185x3, 205x1

2 count pause HBBS
205x6x3

Dips
5x10x3

10 min:
Arnold press
20x20,20,18,17

Well that day sucked.

[Allentown]

Feb 15
Week 7 GPP 1
BW 205.6
Echo sprints
20::140x10
2.21mi
833 avg watts

Lat pull down
130x17x4, 16

10 min abs:
McGill crunch
12x6, 3

DB concentration curl
20x15x5

Triceps press down
63x15,15,15,15,15

120min

Spent about 30 min dragging a kicking, screaming, spitting almost-6-yo up to his room and holding him down so he doesn't hit his face on the bedpost.

[Allentown]

Feb 16
Week 7 Day 3
BW
DL
426x1
400x3x3, 1

2 count pause bench
165x4
156x4x2

Hack squat (from the floor)
170x12x3

10 min
RDL
225x19,19,18,19

63min

RDL went a little better, in that I didn't almost pass out.

Little one was supposed to get picked up from daycare by my parents on their way between houses to spend the weekend, but I assume he was up last night coughing since I missed a text from my wife about bringing his inhaler upstairs for them. If we cancel it will be the 4th time in a row he was supposed to spend a weekend with them that he had to skip because of being sick.

[Allentown]

Feb 17
Week 7 Day 4
BW 206.6
Press
120x4x4(+3 reps last set)

Pendlay row
160x10x3

Incline CGBP
140x10x3

10 min:
BB shrugs
210x20,20,20,19

60 min?
RPE check on the press. Close grip I realized I should probably keep my elbows tucked after the first set, made it much harder. Had to go back to flaring the last 3 reps of set 3.

[Allentown]

Feb 18
Week 7 GPP 2
BW
Treadmill 30min
1.6mi slow jog, 15% incline walk for remainder
2.4 mi

One arm lat pull down
50x20x5

10 min:
Sit ups
15x10, 13

BFR EZ bar preacher curl
35x15x5

BFR EZ skull crusher
38x15x5

~90 min

FIL sleeping on the couch on the other side of the wall, so I delayed starting.

[Allentown]

Feb 20
Week 8 Day 1
BW 207.6
LBBS
325x1
297x3x4

CGBP
162x5
151x5x3

2 count pause DL
342x6
325x4x3

10 min:
Heels elevated goblet squat
47x20x4

90min?

Went into the garage at 5:40. Looked at the clock after the top set of bench and it was 6:20. I know I forgot to set a timer for one rest, but otherwise I felt like I was moving quick-ish. Also spent a bit clearing out some of the data from the last time I used the program spreadsheet, but still not totally sure how the time got away from me so bad.

[Allentown]

Feb 21
Week 8 Day 2
BW
Bench
205x1
186x3x5 (+3 reps last set)

2 count pause HBBS
210x6x3

Dips
5x10x3

10 min:
Arnold press
20x20,20,19,18

71 min

Things continue to move.

[Allentown]

Feb 22
Week 8 GPP 1
BW 206.4
20 min treadmill sprints @12
1.96 mi

Lat pull down
130x19,18x4

10 min abs
McGill crunch
12x6, 7

DB concentration curl
21x15x5

Pulley triceps press down
65x15x6

90min

Some solid increases on all the accessory work, since I did treadmill instead of Echo and treadmills are 100x easier than air bikes.

[Allentown]

Feb 23
Week 8 Day 3
BW 207.4
DL
430x1
405x3x3
405x1

2 count pause bench
166x4
157x4x2

Hack squat
170x12x3
170x6

10 min:
RDL
225x19x4

80 min?

[Allentown]

Feb 24
Week 8 Day 4
BW 208
OHP
121x4x5

Pendlay row
160x10x4

Low incline CGBP
140x10x4

10 min:
BB shrugs
210x20x4

75min

Some added sets this week from last week.

[Allentown]

Feb 25
Week 8 GPP 2
BW
Incline treadmill
30:00
1.66mi

One arm lat pull down
55x19x5

10 min abs:
Sit up
15x11, 3

EZ preacher curl
36x15x5

EZ skull crusher
46x15x5

106min

No running today because running sucks.

[Allentown]

Feb 27
Week 9 Day 1
BW 208.0
LBBS
330x1
300x3x4

CGBP
165x5
152x5x3

2 count pause DL
345x6
327x4x3

80 min?

Something in my lower right oblique started hurting during squats. Also squats were like RPE10. Could be related to the 2+ hours of busting up ice and shoveling I did yesterday? Anyways, I skipped the 10min of goblet squats because I was already behind and wife needed to leave early to try and register the little one for preschool in 2024.

[hector]

100% I think it was related to the labor. Could have worked your core more than you noticed, then today pushed you over the edge.

[Allentown]

Feb 28
Week 9 Day 2
BW
Bench
207x1
187x3x5 (+2 reps last set)

2 count pause squat
215x6x3

Dips
5x10,10,8,8,4

10 min:
Arnold press
20x20,20,20,18

74min

Was supposed to do 40 reps of dips last week, but me no read.

Probably need to buy pre-workout again. Or actually sleep properly. Have not made it through a night without waking up at least once in quite a while.