HELTH !

[mbasic]

8-27-2023 SUN

--CLN DL--
135*5*2; 225*5*2; 315*2*2
375*1
405*1 felt just ok, saw no point in grinding out a 98%-max (i.e. going heavier)

--TRAP BAR JUMPS--
start on bottom...so concentric only
95*5*4

--RDL--
295*2 w.u.
295*5,6,7

--PUSH SLED SPRINTS---
+45# sled * 25yd * 10
on 2's.i.

==========================

8-28-2023 MON

off, no time, tired, wife wanted to do something

==========================

8-29-2023. TUES

--LAT PULLDOWN--
145*10; 175*8; 205*3; 210*3
230*8*2
225*8*2
on 4' s.i.
really happy with this.

--SEATED CHST SUPT ROW MACH--
180*10*4
on 3' s.i.

--KNEELING LAT CABLE FLY--
23 ea side *12 * 3
faster rests

--REAR DELT FLY MACHINE--
100*12*3
fast

--EZB CURL--
bar*20
62*8
92*5
107*8
92*8, 10
on 3' s.i.

--REV CURL--
50*15*3
fast
=============================

8-30-2023 WED

--HIGH HANG PWR SN--
well above knee; WITH a SRF
95*3*3
115*3*2
135*3
145*3
150*3
155*3 got 'em; but 1st rep lil sloppy
155*3

--PAUSED SPEED SQUATS--
95*5*2
145*5
185*5*5

===========================

8-31-2023 THUR

--OHP--
w.u.'s felt crappy.
Wasn't feeling it today to go hvy(200/205?).....So I did....
185(1+8) a 8RM PR for ohp I guess.
185(1+5)*1*2
longer rests on these

--LOW INCLINE DB PRESS--
90's *8*4 on 3's.i.
finally got this for 4x8

--UPRIGHT ROWS--
115*10*3
3' s.i.

--FLAT PLT LOADED MATRIX BP--
180*15,12,12
3's.i.

--TRICEP PUSHDWNS W ROPE--
60*10,10,10,8

[mbasic]

9-1-2023. Fri

--CLN PULL: 325*2r *8s
slow PAP superset with...
--BOX JUMP: *3r *8s
2' inbtwn ea exercise

===================

9-2-2023

--BENT BB ROWS --
135*8*2; 190*5*2; ,215*2*2
230*8*3
4's.i.

--MATRIX LAT PULLDOWN MACH--
200*10*3
3's.i.

--FACE PULLS--
45*12*4
fast rests
alternated underhand/overhnd each set...whatever the fuk that does

--LAT PRAYERS--
70*10*4
fast

--DB HAMMER CURLS--
15*12
30*10
45*10*3
3' s.i.

--PREACHER EZ BAR CURL--
42*15*2

Later in the day splitting up some large branches with an axe.....a large piece of wood flipped up and totally smashed me the the forehead. Blood everywhere. Urgent care: 3 stitches.....weird Shaped cur

===================

9-3-2023. Sun

--CLN DEADLIFT--
w.u. then...
375*1
405*1
425*1
385*5

--RDL--
315*5, 6, 7

--PAUSED HB ATG SQUATS--
135*5*2
195*5*3

===================

9-4-2023 Mon

--INCLINE PRESS--
135*8*2; 185*5*2; 220*2*2
245*1
255*6 good set! 6RM PR
230*6*3
4' s.i.

--STANDING BTN OHP--
45*10
135*8*4
4' s.i.
Easier than last week, could bang out all reps nonstop on last set . Will try to slowly up it to 10 rep sets

--DIPS--
just bw*15,15,15,11(f12)
3' s.i.

--CABLE SIDE DELT RAISE--
30*12*3
faster

--OH TRICEP CABLE EXT W/ ROPE--
70*12
80*8*2
faster

[mbasic]

9-5-2023 TUES

--PWR CLN--
135x3x2
155x3
175x3
195x3
215x3
230x3x2
(230x3 is a all time PR for 3RM)

--BOX JUMP--
tallest box x5x5

[mbasic]

9-6-2023 WED

--LAT PULLDOWN--
145*10; 180*7; 210*3;
230*8*3
These were somewhat "cheaty"
on 4' s.i.

--SEATED CABLE ROW--
160*8 way too fucken heavy
145*10*3
on 3' s.i.

--CABLE BENT OVER RR DELT FLY--
23*10
17*10*3
faster

--STANDING LAT PRAYERS--
70*12*3

--EZB CURL--
bar*20
62*8
92*4
107*8*2
92*8*3
on 3' s.i.

============================

9-7-2023

--PAUSED SQT--
1 sec pause; up as fast as possible
135*5*2
185*5
205*5
215*5
225*5

--SN HVY PULL--
185*5
235*5
285*5
295*5

--RDL--
one set 295*8

==============================

9-8-2023 Fri

off. Friday was kid's FB game...too busy during the day

==============================

9-9-2023 Sat

--PWR CLN + OHP--
various w.u.'s the
200(1+5)*1*3
long as I wanted rest periods

--LOW INCLINE DB PRESS --
go for 10reps now.
90's *10*2 @ 3's.i.
90's *8*2 @ 4's.i.
(0',3',7',11')

--UPRIGHT ROWS--
115*10*4
3's.i.

--FLAT PLT LOADED MATRIX BP--
CG&NG
200*15,12,,8(f9)
3's.i.

--TRICEP CABLE PUSHDOWN ROPE--
65*12,12,10,10
3's.i.

=========================

9-10-2023

--HILL SPRINTS--
dog park
40m * 7 @ 3' rests

--CLN HVY PULL--
225*3*2
...quads wasted from hills/sore already
295*2
345*2
365*2
385*2*2

--REVERSE HYPER MACH--
45*10
90*10
135*10

==========================

[mbasic]

9-11-2023.

--BENT BB ROW--
235*5*5
@4's.i.

--MATRIX LAT PULLDOWN --
210*8*4
@3' s.i.

--FALL PULLS--
70*15*3
faster

--LAT PRAYERS --
70*12*3

--DB HAMMER CURLS--
w.u. then
40*12*3

--LIGHT PREACHER EZB CURL
52*10*3

======================

9-12-2023.

--PWR SN-
95*3*2
120*3*2
145*3
155*3
160*2(m3 fwds and low)
160*1 ...I'm done doing triples!!!
165*1
170*x

--PAUSED SQT--
145*5*2
195*5
235*5*3

--RDL--
235*5
305*5*3

======================

9-13-2023 Wed

--INCLINE PRESS--
135*8*2
↑feels like the empty bar today
190*5*2; 220*2*2; 245*1
260*5@9-9.5 it was a solid 5 reps;
6 woulda been a total fucken grinder
230*7*3
4's.i.

--STANDING BTN OHP--
135*8*4
4's.i.
felt harder than last week

--DIPS--
just BW *15,15,15,10
3's.i.

--CABLE SIDE DELT RAISE--
green multi function machine today
17#? *15,15,12
faster

--OH CABLE TRICEP ROPE EXT--
80*12
85*10,8
80*10
Faster

====================

9-14-2023. Thur

--HVY CLN PULL: 345*2r *5s
↑slow PAP superset with ↓
--BOX JUMP: tallest box *3r *5s
....2' between each thing

--SLED SPRINTS--
+45# *25 yds * 10
.... on 2' s.i.

Nice quad pump from m this

=====================

9-15-2023. Fri

--LAT PULLDOWN--
145*10; 180*8; 210*3; 210*1
235*6*4
on 4' s.i.

--SEATED CABLE ROW--
150*10*4
on 3' s.i.

--REAR DELT FLY MACH--
120*10,12,12,10,10
on 3' s.i.

--EZB CURL--
bar*20
62*8
92*4
107*8*3 very difficult
on 3' s.i.

--REV.BB CURL--
45#bar *12 *3 real quick

======================

9-16-2023. Sat AM

Today's theme was: do just a little strengthy stuff, while preserving mojo for the hill sprints later on.

--CLN DEADLIFT --
135*5*2; 225*5*2
295*3
345*2
370*1
395*5 ...felt like a 5RM. Felt much worse IRL than the video looked

--PAUSED SQT--
45*5
105*5
155*5
205*5
245*5

--HILL SPRINTS--
dog park
50m x 7 on 3' s.i.

Note: about 2 hours later, I developed a massive thoracic extensor cramp. I kinda feel that a teeny bit on sprint #4 but it went away. I was hunched over the computer doing the kids teams football stats.... converting film to stats....(takes about 90 min) and JFC! My back sized up so fucken bad I was yelling.

Then 20 minutes late I got an intense hamstring cramp (sitting in a chair)

[mbasic]

9-17-2023 SUN

--PWR CLN + OHP--
115(3+5)*1*2
155(2+2)*1*2
180(1+1)*1*2
190(1+1)
200(1+5)...did it, but felt xtra shitty
185(2+5)*1*4
Long rests

--LOW INCLINE DB PRESS--
90*10*2
90*8@10
4's.i.....no fucken energy today.
even four min intervals

--UPRIGHT ROWS--
125*8*3
4's.i.
...longer rests; more weight

--FLAT MATRIX PLT LOADED BP--
140*12,12,7
3' s.i.
no energy

--STND'G CABLE TRICEP PD ROPE--
60*10*4
short rests

======================

9-18-2023 MON off?

======================

9-19-2023 TUES

--PWR SN--
105*3*2
125*3
135*3
145*3
155*3 (1,1,X)
155*2 (1,X)
disappointed with this

--SN DL--
245*5
295*5r *3s

--BB JUMP SQUATS--
45bar *3r *5s

=======================

9-20-2023 WED

--BENT BB ROWS --
235*6*4
on 4' s.i.

--MATRIX LAT PULLDOWN MACH--
220*10*3
on 3's.i.

--BENT OVER CABLE RR DELT RAISE--
17*12
20*10*3
short rests

--LAT PRAYERS --
75*10*4
short rests

--DB HAMMER CURLS--
w.u. then
45's *10,10,8
35's *10
3' a.i.

=======================

9-21-2023 THURS

--CLN DL--
135*5*2; 225*3*3
295*2*2
365*1*2
415*1*3

--RDL--
295*8*2

--PUSH SLED SPRINTS---
upped weight
sled+90# * 25yds * 10
2' s.i.

=======================

9-22-2023 FRI

--INCLINE PRESS--
260x6 new PR!
230x6x3
4's.i.
the 260 moved well. No way could I have done a 7th rep.
But it wasn't a total fucking grind.....just a med slow grind.



--STANDING BTN OHP--
140x8x3
4' s.i.
I'll do 4 sets next week

--DIPS--
just BW x 14x4
funny....tried fourteens.
If I try 15 straight across it goes 15,15,12,10 or something.
14 worked.

--CABLE SIDE DELT RAISES--
30x12x2
30x10x2
faster rests

--SINGLE ARM CABLE TRICEP EXT--
45-40# x 12-10r x 4s
fast

[mbasic]

9-23-2023

--HILL SPRINTS--
50m x 7 on 3's.i.

--PAUSED SQT--
135*5*2
205*5*2
255*5*2

--PWR CLN--
135*3
155*2
175*3
195*3
215*3
225*3... Did it, but last rep was yuck

--HILL SPRINTS---
at dog park
50m x 7 on 3's.i.

=================

9-24-2023

--LAT PULLDOWN--
145*8; 180*6*2; 210*3; 210*1
235*7,7,6,6
on 4' s.i.
these were cheaty (reps 5-7)

--SEATED CHST SPPT ROW MACH--
200*10*3
on 3' s.i.

--BTN LAT PULLDOWN--
145*10*3
on 3' s.i.

--REAR DELT FLY MACH--
120*12*3
on 3' s.i.

--EZB CURL--
Green bar*20
Bar+35's *10*3
on 3' s.i.

--FACE AWAY CABLE CURL--
17#! *12 *3 real quick

--SHRUG MACHINE --
240ttl *10*4
...I didn't deadlift yesterday (or tomorrow) so did some direct trapizus work

=====================

9-25-2023 Monday

Mondays always suck. Did a bunch of yard too yesterday.
Fuck it .... "Rest Day"

====================

9-26-2023

--CLN DL--
135*5*2; 225*3*3; 295*2,1,2
365*1
415*1
435*1 cln dl pr I guess
365*1
365*2
365*3
365*4
365*5

--BB JUMP SQUATS--
45#bar *3r *6s

=====================

9-27-2023

No time, a lot going on

====================

9-28-2023

--PWR CLN + OHP--
115(3+5)
Pulled muscle in upper thoracic/ low neck rt.sight?!?!?
145(3+3)*1*2
170(2+2)*1*2
190(1+1)
205(1+3)*1*5
Longer rest periods

--LOW INCLINE DB PRESS--
95's now
95*8,8,8,6 on 3' s.i.

--UPRIGHT ROWS--
125*9*3
3' s.i.

--MATRIX PLT LOADED BENCH BP--
260*12,9
240*10
3's.i.

====================

9-29-2023 Fri

--PAUSED SQT--
45*8*2
155*5*2
215*5
265*5*2

--RDL--
135*5
225*5
275*5
295*5
315*5

--PUSH SLED SPRINTS---
+45# *25yds * 8 on 2' intervals
Only eight reps, I wanted to say some mojo for Sun Sunday

=======================

9-30-2023 Sat

-- BB ROW--
135*8*2; 190*5; 220*2*2
240*5*5
on 4' s I.

--MATRIX LAT PULLDOWN MACH.--
220*10*2
225*8 (partials 9&10)
3' s.i.

--REAR DELT FLY MACH.--
120*13*3
3's.i.

--LAT PRAYERS --
80*10,8,8
fast rests

-- SEATED ALT. DB CURLS--
25*8
35*8*5
on 3' s.i.

===================

10-1-2023 Sun

--CLN PULL: 345 *2 *6
↑slow PAP superset with↓
--BOX JUMP: Tall box+4" *3 *6
...would pull then rest 2',
jump, then rest 3'

--SPRINT ACCELS.--
At gym on outdoor carpet-turf
20yd hard starts
x2r x 2s,
x1r x 6s
standing start
Walk back rest for reps
This did not go well.
Typed it all 9out (x2x7), but after 2nd set my right knee felt a tad grimpy so stopped doubles and started just playing around with singles.
Fucking feel it in my glutes man (muscles wise). Nothing in the gym compares to sprinting for all our speed

[mbasic]

10-2-2023 MON

--INCLINE PRESS--
135x8x2; 190x5x2; 225x2x2; 250x1
265x5 @ 10.OOO!!!
225x7x2
225x6x2
4's.i.

--STANDING BTN OHP--
140x8x3
135x6 fuk it, im dun
4's.i.

--SINGLE ARM TRICEP CABLE PUSHDOWN--
23x15,15,12,10,10
2's.i.

wasn't feeling it going in.....265x5RM is technically a 5RM PR, but this in reality was worse than last week's 260x6.
Today was an absolute grinder. 4th rep was sketch. That 1st set (5RM) took a lot out of me.
Anyway, yesterday I did quite a bit of yard work and my shoulders got quite a work out.
Before this workout today I did a little y.w. too that was a tad fatiguing I guess.
I cut the whole thing short

[mbasic]

10-4-2023 Wed

--PAUSED SQT--
135*5*2
195*5
235*5
270*5

--RDL--
225*5
275*5
300*5
315*5

--PUSH SLED SPRINTS---
+90# x 25yds x 8r on 2' start intervals
More glute pump than the last time (that I remember). Wasted afterwards

=========================

10-5-2023

--LAT PULLDOWN--
145*8*2; 180*6; 215*2*2
235*7*4
4' s.i.

--SEATED CHST SPPT ROW MACH--
205*10 too hvy
200*10*3
3's.i.

--REAR DELT FLY MACHINE --
122½ *12,12,12,10
3' s.i.

--STANDING EZB CURL--
22#EZc bar
42*10
82*10
102*10
92*10, 8
3's.i.

--REV.BB CURL--
45*12,10,8 fast rests

========================

10-6-2023

--CLN PULL: 315 *2 *8
↑slow PAP superset with↓
--BOX JUMP: Tall box only *3 *8
...would pull then rest 2',
jump, then rest 2'

========================

10-7-2023 REST

========================

10-8-2023

a quick FULL BODY thing before mini vacation.

--HBBS--
not paused; a normal squat.
1st time doing regular HBS seriously since hurting my knee. Still proceeding with caution.
45*6*2
135*6*2
185*6*2
210*6*2
235*6*2
only 235, but definitely feels foreign to me or what ever .

--INC.BENCH: 225*8,8,8,6
↑slow super set with↓
--BB ROW: 225*8; 205*8,8,10
on 5' s.i.....
Press 0,5,10, etc
Row 2.5, 7.5, 12.5, etc

Fucken superset sux 4 strenpth let me tell ya....1st set of inc press was 225*8@7.5....quickly eroded due to cardio/fatigue.

=========================

10-9 Mon vacay
10-10 Tues vacay, some hiking, knees wasted
10-11 Wed va

[mbasic]

NEW FULL BODY PROGRAM

I will try to go every 48 hrs with a few sets per body part.
I don't have time to be going to the gym 6 days / week.

OHP isn't worth keeping in the mix.
I would agree its stimulus to fatigue ratio is poor.

"Arms"? won't have any time.

First week will be a little wimpy load-wise; I've had some time off.(week '0')
Will use a three day rotation.
Nomenclature will be:
Day 1.Week 0 = 1.0


10-12-2023 THURS --- "1.0"

--INCLINE DB PRESS--
mid incline #3, so slightly steeper
35*10; 60*8; 80*5
90*8
95*8
90*8
90*7
4' s.i.
Damn that was exhausting

--HBBS--
just deep regular high bar sqts from now on. Beltless, deep, lifters, etc
45*6; 135*6*2; 195*5; 225*2
245*7*3
5' s.i.

--LAT PULLDOWN--
130*9; 175*8; 205**3
220*8*4
4's.i.
Last set was shitty

--UPRIGHT ROWS--
95*8
120*8
130*8 @fucken hard
125*8
4' s.i.

--REV.HYPER MACH.--
90*8
135*8*3

======================

10-13-2023 FRI

10-14-2023 SAT --- 2.0

--BB ROWS--
135*8*2; 195*4*2
225*8*3
4' s.i.

--RDL--
275*8*3
4' s.i.

--CGBP--
Ring finger just inside the smooth.
135*8; 185*5
205*8
205*8@9.5
185*9@9.5
4's.i.

--WALKING DB LUNGES--
bw*8
25's *8*3
4's.i.

--BENT OVER CABLE RR.DELT RAISE-
23*10*2 fucken hard
17*10*2

======================

10-15-2023 yard work, back fried
The previous lunges made me sore as fuck.

10-16-2023 MON --- 3.0

--BOX SQUAT--
#2 box (2nd lowest)
135*6*2; 185*6; 235*6
265*6
285*6
295*6
better stop there as I'm unfamiliar with this movement.

--INCLINE PRESS--
135*8*2; 185*5; 215*1
230*8@8
230*8@9
225*8@10
4"s.i.

--MATRIX LAT PULLDOWN MACH--
200*10
210*10*2
4's.i.

--SEATED LEG CURLS--
100*10
Made seat more vertical.
85*12, 10

--FACE PULLS--
pronated?
70*15
80*12*3

--LEG EXTENSION --
80*20
100*16*3
like 2 to 2½ min rests

[mbasic]

10-17-2023 Tues PM

HILL SPRINTS.
This worked out pretty good.
Concrete spillway apron at Holmes Park!
102 F !
25yds x 3 reps (walk back rests) x 5 sets (3' rests).
I didn't want to do too much.

I can let the doggo run around while I do this; throw ball during rest periods ....a "two-fer"!

My hammies are sort the morning of the 18th; that could have been the 36 delay from leg curls (haven't done in a long while).

[mbasic]

[mbasic]

10-19-2023 Thurs

--INCLINE DB PRESS--
mid incline #3
35*10; 60*8; 80*5
95*8*3
90*7@10
4' s.i.
lol, there was my chalk residue still on the 95's from last week.

--HBBS--
135*7*2; 205*7
255*7*3
5' s.i.
maybe only go +5# nx wk. These moved ez-ish, try to leave gas in tank for sprint workout inbtwn lift days

--LAT PULLDOWN--
145*8; 175*8; 205*3*2
220*8*4
4's.i.

--UPRIGHT ROWS--
95*8
130*8*3
4' s.i.
Pretty fucken hard, so only 3 sets

--REV.HYPER MACH.--
90*8
140*8*3

------------------------------------

10-21-2023 Sat.

--BENT BB ROW--
135*8*2; 185*5*2; 210*2
230*8*4

--RDL--
285*8*3 ....FIVE MIN 's.i.
Man this felt like "a lot". After rows mid erectors hot after 1st set. Only +5# nx wk.

--CGBP--
45*20; 135*8; 185*5
205*8*3
195*8
...4's.i.

--WALKING DB LUNGES --
bw*8
my quads are still tight from squats
30's *8*3
Mild quad pump only, don't feel anything in the buttocks.

--REAR DELT FLY MACHINE --
125*12*2
125*10*2
3' s.i.

---------------------------------------

10-22-2023 Sun

Elliptical 35 min
HR 110-142

---------------------------------------

10-23-2023 Mon

--INCLINE PRESS--
135*8*2; 185*5,*3; 215*2,*1
230*8*2
230*9 (10f)
4',4',~5' s.i.
...spotter dude was literally playing chess on his smart phone when I asked him for a spot. Then, he had to suddenly"finish up". A preacher curl set of 20, followed immediately with a DB pullover superset thing....so a got an extra minute of rest. I went for an AMRAP set. I almost got that 10rh one.

--BOX SQUAT--
45*10; 135*8; 225*6
275*6
300*6
305*6
still cautious with these.
Whatev on rest.

--MATRIX LAT PULLDOWN MACH--
170*8 w.u.
215*10*3
4's.i.

--SEATED LEG CURLS--
90*10
95*10*2
95*8
3's.i.

--FACE PULLS--
pronated
Different green machine
43? *15,12,12

--LEG EXTENSION --
90*15
110*15
120*15*2
like 2 min rests

----------------------------------

10-25-2023 Wed.

All incline benches tied up, so started with squats. Also: Normally I'd have 2 days rest going into day 1 of the weekly cycle, but I can foresee the weekend is going to be fucky. I'll take my two days then.

--HBBS--
135*5*3; 215*3; 235*2
265*7*3 these are getting harder
winded
5' s.i.

--INCLINE DB PRESS--
Squats 1st, tired going into this
mid incline #3
35*10; 60*8; 80*6
95*8*3
95*6
4' s.i.

--LAT PULLDOWN--
145*10; 180*8; 215*2*2
235*8...lil' cheaty
220*8*3
4's.i.

--UPRIGHT ROWS--
65*8; 115*4
135*8 last 3 reps were pretty cheaty
115*9,10
4' s.i.

--REV.HYPER MACH.--
90*8
145*8*3

[mbasic]

10-26-2023 Thurs

Hill Sprints
Holmes park on the concrete spillway.
20m x 3r (wbr) x 7s(3'r).

I put "25m" but the actual sprint part is ~20m; the whole thing is 27m....

next morning my right hamstring is sore. I better take it easy on the RDLs tomorrow (today)

Also, I'm trying this setup out for the school practices....as I will coach the HS track team again. The park is close to the school...walking distance really. This spot (the conc spillway) is really good. The angle is consistent the whole way up. The concrete has a super rough broom finish (grip). And at the bottom, the grass and silt deposits have grown this 9" high grass-step-like-starting-block-pedal to push off against for that first hard long step. At first a thought is wasn't long enough, but its perfect. After about 20m the kids will be at top speed, top speed on this incline; I don't want them upright running against the hill at submax speed. I want to work on the acceleration phase. So its perfect. After 15m-20m you are going to maxed out velocity-wise.

Official practice season doesn't start for until early Feb., but I'm kicking around the idea of running a pre-season speed block or whatever
from Nov - Feb for a selected few kids. Many kids will do winter sports anyway; only a few will be available.

[mbasic]

10-27-2023 Fri

--BB ROW--
135*8*2; 185*5*2; 220*2*2
235*8*2
235*7 (f8)
235*6
4' s.i.

--RDL--
None, hamstrings sore from sprinting still

--CGBP--
205*8*4
I fucked up the start intervals.
Went 3',4',4'
Got 4x8 straight across...so improved here.

--WALKING DB LUNGE--
None. legs are toast from sprints. Tried a walking just BW and it was no bueno. I have to hike tomorrow too with wife...gonna get my ass kicked.

--REAR DELT FLY MACHINE--
125*15,15,12
3' s.i.

======================================

10-28-2023 Sat

Hiked a bit. only 5.25 miles at altitude 8000' or so.
Was completely wasted after this. Pathetic
Hadn't done any hiking, cardio, long walks prior to this....paid the price.

=======================================

10-29-2023 Sun.

Rotation is all screwed up because of yesterday's hiking. Legs trashed, getting weird mysterious random high shin cramps / sharp pain at random times....just below knee. I don't think it's a tendon thing. Tired overall. No sleep. This will be the new day1. Skipping legs, will do tomorrow.

--INCLINE PRESS--
took my time warming up; didn't feel good at all.
135*8*2; 185*5*2; 205*2*2; 225*1*2
235x5 @7.5
240*5*4 was much harder
4's.i.

--CHIN UPS--
warmups on lat pulldown machine
Bw *5*5 fucken lolz, haven't done a legit CHINUP a two years+ probably
4"s.i.

--FACE PULLS--
89*12*4
alternated grip pronated/supinated

=====================================

10-30-2023 Mon

--HBBS--
135*6*2; 205*5*2; 255*2*2
270*7*3
Didn't time rests

--LYING LEG CURL--
100*10*3
3's.i.

--DECLINED SITUPS --
*15*3
3's.i.

...playing 'catch up' here. Will do upper #2 tomorrow with no leg work. Rest Wed. Then complete full body on Friday

======================================

10-31-2023 Tues

Cut it down to 3 sets on everything...no time today with Halloween, and some other going on

--MATRIX LAT PULLDOWN MACH--
130*10; 170*6; 200*4
230*8*3
4's.i.

--CGBP--
45*20; 135*8; 185*5
210*8*3
4' s.i.

--UPRIGHT ROWS--
130*8*3
4's.i.

====================================

[mbasic]

11-22-2023

I still lift....just logging on ExSt is repetitive and doesn't seem to serve much purpose anymore.
I'll only note certain milestones here going forward.

With work, family stuff, and now coaching is starting up a little ... I don't have enough time to do what I want.
So with that said, sort of a maintenance-phase-I-don't-care-anymore.
Just a couple of exercises per workout.

yesterday I inclined 250x5x5 going on 4' start intervals (maybe ~3:40 rest periods).
Thats an incline PR for what its worth.
The most I have ever flat benched was 255x5x5 doing tex-meth with 5 min rests.
Then I do 5 sets of chin ups. This is my main KPI workout.
The other two upper are 8's and 10's various chest and back stuff.

For lower body I HBS one day. And high-box-squat the next.
Some heavy RDLs on another.

Oh, and I try to do 40 min of zone 2 cardio once per week, maybe 2x

[DCR]

yesterday I inclined 250x5x5 going on 4' start intervals (maybe ~3:40 rest periods).
Thats an incline PR for what its worth.
The most I have ever flat benched was 255x5x5 doing tex-meth with 5 min rests.

Nice. Also, ridiculous in light of the flat bench PR.

[mbasic]

yesterday I inclined 250x5x5 going on 4' start intervals (maybe ~3:40 rest periods).
Thats an incline PR for what its worth.
The most I have ever flat benched was 255x5x5 doing tex-meth with 5 min rests.

Nice. Also, ridiculous in light of the flat bench PR.

Thanks.