Ready...Set-y...Spaghetti!

[Spaghetti]

2020/01/13

Status

• BW: 170lb

• Sleep: 5 hours

Notes

• Wrist positioning needs a lot of work, I'm halfway between bent back and straight. Too many sets with that wrist position causes a lot of issues with later exercises.

• Struggling to adjust to new wake-up time, I'm still too awake fall asleep on time. I'm starting to feel the office bug starting to creep in slowly because of my lack of sleep. It's also making it much harder to stay away from junk food when I don't get even sleep, so my weight has been creeping up.

Workout (B)

• Bench: 1x5@45lb, 3x5@105lb, 2x5@110lb | 1.5 min rests

• Deadlifts: 2x5@155lb, 3x5@165lb | 1.5 min rests

• Lat Pulldown: 2x10@105lb, 1x10@85lb | 1 min rests

• Machine Lat Raise: 50lb - 15, 12 | 1 min rests

• Reverse Fly: 55lb - 10, 10 | 1 min rests

• Curls: 22.5lb - 8, 6 | superset with overhead cable extension

• Overhead Cable Ext: 35 - 10, 10 | superset with curls

• Seated Calf Raise: 55lb - 15, 13, 12 | 1 min rest

• Pallof Press: 20lb - 10, 10

[Spaghetti]

2020/01/14

Status

• BW: 170lb

• Sleep: 6 hours

Notes

• Seriously, why is only the main road iced over by the gym, but the back roads feeding the main road aren't. That's one form of cardio I don't like...

Workout (A)

• Strict OHP: 1x3@45lb, 3x5@60lb, 2x5@65lb | 1 min rests

• High Bar Squat: 1x5@65lb, 3x5@135lb, 2x5@145lb | 1.5 min rests

• Cable Row: 90lb - 10, 10, 9 | 1 min rests

• Machine Lat Raise: 60lb - 12, 10 | 1 min rests

• Reverse Fly: 60lb - 10, 10 | 1 min rests

• Curls: 22.5lb - 10, 8 | superset with overhead cable extension

• Overhead Cable Ext: 35 - 15, 15 | superset with curls

• Farmers Carry/Walk: 50lb in each hand - 60m, 30m | wrist issues

• Leg Raises (Captain's Chair): 8, 8, 7

[Spaghetti]

2020/01/15

Status

• BW: 172lb

• Sleep: 7.5 hours

Notes

• Body weight has been increasing way faster than can be accounted for by calories and carb intake, I wonder if I'm fighting off a cold or something and just show no symptoms. Waist size has been increasing too, but overall definition has not changed.

• Finally got my first full night of sleep with the new bedtime (9pm), now to try to do that consistently...

Workout (B)

• Bench: 1x5@45lb, 2x5@95lb, 3x5@110lb | 1.5 min rests

• Deadlifts: 2x5@155lb, 3x5@165lb | 1.5 min rests

• Lat Pulldown: 3x10@90lb | 1 min rests

• Machine Lateral Raise: 60lb - 10, 10 | 1 min rests

• Reverse Machine Fly: 65lb - 10, 10 | 1 min rests

• Curls: 22.5lb - 10, 7 | 1 min rest

• Overhead Cable Ext: 37.5 - 12, 10 | 1 min rest

• Seated Calf Raise: 55lb - 15, 15, 15 | 1 min rest

• Kneeling Pallof Press: 20lb - 10, 10

[Spaghetti]

2020/01/20

Status

• BW: 172lb

• Sleep: 6.5 hours

Notes

• Hands have been way sweatier than usual and it's really bloody annoying getting callouses from the bar shifting in the wrong way because of the sweat. I should just make a ton a liquid chalk...

Workout (A)

• Strict OHP: 5r@45lb, 4s*5r@65lb, 5r@70lb | 1-1.5 min rests

• High Bar Squat: 5r@65lb, 4s*5r@145lb, 5r@155lb | 1.5 min rests

• Cable Row: 90lb - 11, 10, 10 | 1 min rests

• Machine Lat Raise: 60lb - 15, 10 | 1 min rest

• Reverse Fly: 65lb - 12, 9 | 1 min rest

• Curls: 25lb - 8, 6 | 1min rest

• Overhead Cable Ext: 37.5 - 15, 11 | 1min rest

• Farmers Carry/Walk: 50lb in each hand - 80m, 20m | chalked because sweat

• Hanging Knee Raises: 4, 3, 4 | actually hanging instead of being supported by captain's chair

---

• Short Cardio: 10min stair mill - 155bpm - 76% MHR

[Spaghetti]

2020/01/21

Status

• BW: 172lb

• Sleep: 6 hours

Notes

• Couldn't catch my breath before it was time for the next set on most of the exercises and I was already 10-15min behind when I started so I couldn't take longer rest times.

• It seems if I push a bit on one workout, the next workout will feel much harder overall even if I'm not doing the same exercises.

Workout (B)

• Bench: 5r@45lb, 2s*5r@105lb, 2s*5r@110lb, 5r@115lb | 1.5 min rests

• Deadlifts: 5r@135lb, 5s*5r@165lb | 1.5 min rests

• Lat Pulldown: 95lb - 11, 10, 8 | 1 min rests

• Machine Lateral Raise: 60lb - 15, 8 | 1 min rests

• Reverse Machine Fly: 65lb - 13, 9 | 1 min rests

• Curls: 25lb - 8, 6 | 1 min rest

• Overhead Cable Ext: 37.5 - 15, 8 | 1 min rest

• Seated Calf Raise: 65lb - 12, 12, 11 | 1 min rest

• Kneeling Pallof Press: 20lb - 10, 10

[Spaghetti]

2020/01/22

Status

• BW: 171lb

• Sleep: 7 hours

Notes

• ...

Workout (A)

• Strict OHP: 5r@45lb, 4s*5r@65lb, 5r@70lb | 1.5 min rests

• High Bar Squat: 5r@65lb, 4s*5r@145lb, 5r@155lb | 1.5 min rests

• Cable Row: 90lb - 12, 10, 10 | 1 min rests

• Machine Lat Raise: 60lb - 12, 10 | 1 min rest

• Reverse Fly: 65lb - 12, 10 | 1 min rest

• DB Curls: 25lb - 8, 7 | 1min rest

• Overhead Cable Ext: 37.5 - 15, 11 | 1min rest

• Farmers Carry/Walk: 55lb in each hand - 40m, 40m, 20m | chalked because sweaty hands

• Hanging Knee Raises: 5, 4, 4 |

[Spaghetti]

2020/01/27

Status

• BW: 172lb

• Sleep: 6.5 hours

Notes

• I guess I'm more stressed out than I thought I was? Had recovery issues all last week even though I'm getting my calories, sleep, and the workouts aren't that hard. I guess after adding in regular life stress, it was just too much to recover from. Though the M-T-W-and-attempted-F schedule didn't help. PT should be wrapping up soon, so I'll get my Thursday mornings back, but I think I'll just go to a MWF schedule and cut a couple sets from squats and deadlifts for now.

• Weird and excessive cycling of water weight for the past several days that doesn't match up with carb intake. I know my weight goes up and down with poor and good sleep, and I've been getting much more consistent and better quality sleep this past week so maybe it's related to that?

Workout (B)

• Bench: 5r@45lb, 3s*5r@110lb, 2s*5r@115lb | 1.5 min rests

• Deadlifts: 5r@135lb, 3s*5r@165lb | 1.5 min rests

• Lat Pulldown: 95lb - 12, 11, 9 | 1 min rests

• Machine Lateral Raise: 60lb - 12, 12 | 1 min rests

• Reverse Machine Fly: 65lb - 12, 12 | 1 min rests

• Curls: 25lb - 10, 6 | 1 min rest

• Overhead Cable Ext: 42.5 - 9, 10 | long rest due to meeting acquaintance I have seen in over a year, burned through the 10min I had left...

• Seated Calf Raise: N/A | hit time constraints

• Kneeling Pallof Press: N/A | hit time constraints

(Edit: wrong date)

[Spaghetti]

2020/01/29

Status

• BW: 171lb

• Sleep: 7 hours | but had 2 hours the previous night

Notes

• ...

Workout (A)

• Strict OHP: 3r@45lb, 5s*5r@70lb | 1.5 min rests

• High Bar Squat: 5r@70lb, 5r@145lb, 5r@150lb, 5r*155lb | 1.5 min rests

• Cable Row: 90lb - 12, 12, 10 | 1 min rests

• Machine Lat Raise: 60lb - 13, 11 | 1 min rest

• Reverse Fly: 70lb - 10, 9 | 1 min rest

• DB Curls: 25lb - 8, 7 | 1min rest

• Overhead Cable Ext: 42.5lb - 10, 9 | 1min rest

• Farmers Carry/Walk: 60lb in each hand - 30m, 30m, 10m | gym route might by shorter than I originally thought, chalked because sweaty hands

• Hanging Knee Raises: 6, 6, 4 |

[Chebass88]

Great work on adding a rep or two when you can. Keep pushing ahead!

[Spaghetti]

2020/01/31

Status

• BW: 172lb

• Sleep: 7 hours

Notes

• Felt unusually good this morning, decided to push main lifts (bench, dead) and back off the accessories. Happy that I was able to recover within 90s and the last set of each felt like they were still in the "butter zone."

Workout (B)

• Bench: 5r@45lb, 2s*5r@110lb, 2s*5r@115lb , 5r@125lb | 1.5 min rests

• Deadlifts: 5r@135lb, 5r@175lb, 5r@185lb, 5r@195lb | 1.5 min rests

• Lat Pulldown: 90lb - 12, 12, 12 | 1 min rests

• Machine Lateral Raise: 60lb - 12, 12 | 1 min rests

• Reverse Machine Fly: 65lb - 12, 12 | 1 min rests

• DB Curls: 25lb - 8, 8 | 1 min rests

• Overhead Cable Ext: 42.5lb - 11, 9 | 1 min rests

• Seated Calf Raise: 65lb - 15, 14, 12 | 1 min rests

• Pallof Press: 22.5lb - 10, 10 | 1 min rests

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

Great work on adding a rep or two when you can. Keep pushing ahead!

Thanks! It's been a bit of struggle to keep everything in my "butter zone" vs amrap+intensity everything. If there's a recent PR of any sort, I'm super tempted to chase it, and I usually do. I won't push to the point of throwing up, but I'll be kaput within two weeks. So far I've been lucky that the only major issue I had from that approach is plantar fasciitis from pushing the volume too fast when I tried training for a marathon.

[Spaghetti]

2020/02/03

Status

• BW: 173lb

• Sleep: 7 hours

• Diet: Junk food over the weekend

• Physical State: Okay-ish, but noticing some early cold symptoms again

• Mental State: Unfocused and indifferent, just phoning it in this morning

Notes

• ...

Workout (A)

• Strict OHP: 3r@45lb, 2s*5r@70lb, 2s*5r@75lb, 4r@80lb | 1.5 min rests

• High Bar Squat: 5r@80lb, 5r@155lb, 5r@165lb, 5r*175lb | 1.5 min rests

• Cable Row: 90lb - 12, 12, 12 | 1 min rests

• Machine Lat Raise: 65lb - 10, 10 | 1 min rest

• Reverse Fly: 70lb - 12, 11 | 1 min rest

• DB Curls: 25lb - 9, 7 | 1 min rest

• Overhead Cable Ext: 42.5lb - 11, 10 | 1 min rest

• Farmers Carry/Walk: 65lb in each hand - 30m, 30m, 10m | chalked because sweaty hands

• Hanging Knee Raises: 8, 6, 5 | 1 min rest

[Spaghetti]

2020/02/05

Status

• BW: 173lb

• Sleep: 7.5 hours

• Diet: Normal-ish aka need some more vegetables

• Physical State: Feel less recovered than yesterday; still having some kind of cold symptoms

• Mental State: Ughhhh, stress from commuting has been adding up way too fast...

Notes

• ...

Workout (B)

• Bench: 5r@45lb, 5s*5r@115lb | 1.5 min rests

• Deadlifts: 5r@135lb, 3s*5r@185lb | 1.5 min rests | w/ straps because sweaty hands

• Lat Pulldown: 95lb - 10, 10, 10 | 1 min rests

• Machine Lateral Raise: 65lb - 11, 11 | 1 min rests

• Reverse Machine Fly: 70lb - 10, 8 | 1 min rests

• DB Curls: 25lb - 10, 7 | 1 min rests

• Overhead Cable Ext: 42.5lb - 12, 12 | 1 min rests

• Seated Calf Raise: 65lb - 15, 15, 15 | 1 min rests

• Pallof Press: 22.5lb - 10, 10 | 1 min rests

[Spaghetti]

2020/02/07

Status

• BW: 174lb

• Sleep: 7 hours

• Diet: Donuts and cake because I'm an emotional eater and the past several days at work have been taking a toll on me...

• Physical State: Fatigue all over and feeling really unrecovered, a lot of discomfort in both knees

• Mental State: Took a lot of convincing to get up this morning...

Notes

• Deloading a little earlier than expected because of too much stress from work and commuting. I figured I would just test where I'm at and call it a day; I'll do the same for the "B" workout on Monday.

• Accessories will be changed around a bit to better suit my needs (direct hamstring work for the knee discomfort) and some exercises will be split off into an evening mini-workout at home to allow for more rest time in the main workout.

Workout (A)

Strict OHP (lb)	High Bar Squat (lb)	Neutral Grip Pull Up
3x45	3x85	7xBW
1x70	1x165	---
1x75	1x175	---
1x80	1x180	---
1x85	1x185	---
1x90	1x190	---
1x95 (FAIL)	1x195	---
6x85@9.5	1x200	---
---	5x205@9	---

[Spaghetti]

2020/02/10

Status

• BW: 176lb

• Sleep: 7 hours

• Diet: Lots of carbs and lots of water

• Physical State: Unusually fatigued, probably need more salt since muscles were also on the edge of cramping up; I drink a ton of water out of habit when I'm on the computer

• Mental State: Not bad actually

Notes

• Deloading a little earlier than expected because of too much stress from work and commuting. I figured I would just test where I'm at and call it a day.

Workout (B)

Bench Press (lb)	Deadlift (lb)	Seated Leg Curl (lb)
5x45	5x135	10x70
3x95	3x185	10x70
1x115	1x195	10x70
1x125	1x205	---
1x130	1x215	---
1x135	1x225	---
1x140	1x235	---
1x145	1x245@9?	---
1x150@9.5	1x225	---
5x140	---	---

[Spaghetti]

2020/02/11

Status

• BW: 177lb

• Sleep: 5.75 hours

• Diet: Decent, but probably waterlogged from the "cold" and weekend carbs

• Physical State: Wiped from yesterday and it was a struggle getting in 10k steps today. Also had a weird "24 hour cold" after yesterday's session.

• Mental State: Overall not bad

Notes

• Figuring out which body parts should be done at the gym vs at home. Also testing exercises as prep for bodybuilding/hypertrophy focus starting in April.

• Ab wheel is only half ROM from the knees so far but slowly expanding.

Home Workout (reps x lb)

Ab Wheel	DB High Pull	DB Incline Curl	NG Pull Up	Push Up Plus	Monkey Shrug
9xBW	10x20	8x20	3xBW	10xBW	10x20
8xBW	10x20	6x20	2xBW	8xBW	10x20
6xBw	10x20	8x20	2xBW	6xBW	10x20

[Spaghetti]

2020/02/17

Status

• BW: 176lb

• Sleep: 6.5 hours

• Diet: Could be better; working on developing an effective (macros, micros) and consistent diet

• Physical State: Rested

• Mental State: Okay

Notes

• Tracking calories no longer works for me; my brain just sees the remaining calorie balance as justification to eat more than I should because "what's a couple hundred calories?"

• Deload over, back to work.

Workout B.2 (reps x lb)

Bench Press	Deadlift	Lat Pulldown	Seated Leg Curl	Lateral Raise (Machine)	Overead Tri Ext	Face Pull	BB Curl
5x45(wu)	5x135(wu)	10x100	10x60	10x65	12x42.5	15x12.5	10x40
3x95(wu)	5x185	10x100	10x70	10x65	12x42.5	15x12.5	10x40
5x115	5x185	10x100	10x70	10x65	7x42.5	---	---
5x115	5x185	---	---	---	---	---	---
5x115	---	---	---	---	---	---	---
5x115	---	---	---	---	---	---	---
5x115	---	---	---	---	---	---	---

[Spaghetti]

2020/02/19

Status

• BW: 175lb

• Sleep: 6.75 hours

• Diet: Could be better; working on developing an effective (macros, micros) and consistent diet

• Physical State: Okay

• Mental State: Okay-ish

Notes

• Physically I feel fine, but everything felt heavier than expected...

Workout A.2 (reps x lb)

Overhead Press	Squat	Seated Cable Row	Seated Leg Curl	Lateral Raise (Machine)	Overead Tri Ext	Farmer Carry	BB Curl
5x45(wu)	5x70(wu)	12x90	10x70	10x65	12x42.5	30m @ 65lb/arm	8x50
5x70(wu)	3x135(wu)	12x90	10x75	10x65	9x42.5	30m @ 65lb/arm	8x50
5x70	5x170	12x90	10x75	10x65	9x42.5	10m @ 65lb/arm	---
5x70	5x170	---	---	---	---	---	---
5x70	5x170	---	---	---	---	---	---
5x70	---	---	---	---	---	---	---
---	---	---	---	---	---	---	---

[Spaghetti]

2020/02/21

Status

• BW: 174lb

• Sleep: 6 hours

• Diet: Okayish

• Physical State: Tired and touch sore

• Mental State: Desire to workout is still high, but the rest of me is slipping into apathy because of social and work stuff

Notes

• Thinking I should drop the "push up" of the "push up plus" and just focus on the "plus" part instead, makes it much easier to focus on the target muscle (serratus anterior)

• Still building the ROM with the ab wheel.

Workout B.2 (reps x lb)

Bench Press	Deadlift	Lat Pulldown	Seated Leg Curl	Lateral Raise (Machine)	Overead Tri Ext	Face Pull	---
5x45(wu)	5x135(wu)	10x105	10x75	12x65	12x42.5	15x12.5	---
3x95(wu)	5x185	9x105	10x75	12x65	12x42.5	15x12.5	---
5x115	5x185	7x105	10x75	11x65	10x42.5	15x12.5	---
5x115	5x185	---	---	---	---	---	---
5x115	---	---	---	---	---	---	---
5x115	---	---	---	---	---	---	---
5x115	---	---	---	---	---	---	---

Home Mini Workout (2020/02/20) (reps x lb)

NG Pull Up	Push Up Plus	Bicep Curl	Ab Wheel*	Dead Bug	---	---
3xBW	10xBW	12x20	8xBW	5xBW	---	---
3xBW	8xBW	12x20	7xBW	7xBW	---	---
3xBW	8xBW	12x20	7xBW	---	---	---
3xBW	---	---	---	---	---	---
---	---	---	---	---	---	---

[Spaghetti]

2020/02/24

Status

• BW: 175lb

• Sleep: 5.5 hours

• Diet: Carbs!

• Physical State: Poor sleep last several days, don't feel rested at all

• Mental State: Okay-ish for training, not okay for everything else

Notes

• Entire workout was a struggle; felt a muscle twinge followed by a crunch in my back in the first working weight set of squats. Not feeling anything three hours later, but I'm still a bit spooked, it felt "off" when it happened.

Workout A.2 (reps x lb)

Overhead Press	Squat	Seated Cable Row	Seated Leg Curl	Lateral Raise (Machine)	Overead Tri Ext	Farmer Carry	---
5x45(wu)	5x70(wu)	12x90	10x70	12x65	12x42.5	30m @ 70lb/arm	---
5x70	3x135(wu)	12x90	10x75	12x65	9x42.5	30m @ 70lb/arm	---
5x70	5x170	12x90	10x75	11x65	9x42.5	10m @ 70lb/arm	---
5x70	5x170	---	---	---	---	---	---
5x70	5x170	---	---	---	---	---	---
5x70	---	---	---	---	---	---	---
---	---	---	---	---	---	---	---

Home Mini Workout (2020/02/22) (reps x lb)

NG Pull Up	Push Up Plus	Bicep Curl	Ab Wheel*	---	---	---
4xBW	10xBW	12x20	5xBW	---	---	---
3xBW	10xBW	12x20	5xBW	---	---	---
3xBW	10xBW	12x20	5xBW	---	---	---
3xBW	---	---	---	---	---	---
---	---	---	---	---	---	---

*Slowly increasing the ROM more and more (from knees position)

[Wilhelm]

Hope the back thing is nbd.

Train on.