From Little Acorn to Mighty Oak

[acorn1293]

5/23/2022 189.2
High Bar Squat OLY shoes up to 305x1, 275x2 (could’ve done more)
RDL beltless 215x12rx2s 3’
Sissy Squat 2x12 3’
Treadmill 30’

[acorn1293]

5/24/2022 186.2
Bench 182.5x3rx10s 50” timer
Incline Bench Row thumb crease on smooth 182.5 x10, 9, 8 3’
Press dead stop 112.5 x11, 9, 6 3’
Lat Pulldown ultra wide grip 125 x9, 8, 8 3’
Dicked around with chest supported rear delt flys and a shrug using pseudo landmine in rack
Treadmill 30’

[acorn1293]

5/25/2022 184.4
Squat 240x2rx10s 1’ timer
Deadlift 270x1x10 35” timer
Rack Belt Squat OLY shoes 122.5 x13, 12, 16 (no clue how that happened, must’ve been foot position) 3’
Treadmill 30’
Weight loss has not been intentional. Also strongly considering a gym membership because the set up in my parents’ cramped basement makes these workouts longer than they should be. Long term I will have my own home gym with space between equipment.

[acorn1293]

5/28/2022 185.4
3 Count Pause Bench thumb from smooth up to 235x1, 212.5x3
Flat Bench Row thumb from smooth 172.5 x11, 11, 10 5’
Incline Bench no leg drive 135x12 (easyish), 145x11, 9 5’
Pull-ups BW 11, 10, 8 5’
Triceps Pushdown straight bar medium grip 60x15, 70x12, 72.5x6 (weird…) 3’
Alternating DB Curls 25s x12 (way too easy), 30s x12, 35s x9 3’
Rear Delt Fly Machine palm down rounded back 90x15, 100x10 3’
DB Lateral Raise 15s x15, 20s x12x2 3’
Treadmill 30’
Got a gym membership today. ME bench, bench row, and cardio done in home gym. I really liked the possibilities for accessories at the gym and the set-ups were way quicker. Only problem is it was a little busy so I had to sub for some things I wanted to use. I’ll go earlier next time like I wanted to anyway. Also gonna do alternating sets for opposing accessories (ie incline bench and pull-ups) to save time. Just didn’t wanna be a dick hogging multiple pieces of equipment with it being busy today.

[acorn1293]

5/29/2022 187.6
1 Count Pause Squat up to 315x1 (not true 1RM), 250x5rx3s 5’
RDL Beltless straps OLY shoes 230x12 (easyish), 240 x10, x9 5’
Treadmill 30’

[acorn1293]

5/31/2022 189.6
Incline Bench with leg drive 185x5, 150 x11, x9 (failed 10) 5’
Wide Semi Neutral Grip Pull-up up BW (195) x10, 9, 8 5’
Press beltless dead stop 105 x11, 10, 9 5’
Incline Bench Row 185x6ish, 150x12, 155x12 5’
Rear Delt Cable Row 120x15, 140x12 3’
Smith Machine Shrugs 225 x12, 12 3’
V Bar Pushdown 60 x15, 14 alt sets with
Hammer Curl Bar 50 added x12, 9 1’
Treadmill 30’
Still playing around with the structure to these workouts.

[acorn1293]

6/1/2022 188.6
Treadmill 30’
Squat 255x2rx10s 1’ timer
Deadlift 292.5x1x10 EMOM

[acorn1293]

6/2/2022 188.2
Treadmill 30’
Bench 155x5, 175x5, 200x7, 175 x9, x7 5’
Flat Bench Row 160 x12? (lost count), 12, 11 5’
Dips ~245 x9, 7 alt sets w/ pull-ups 2’ rest
Pull-ups BW ~195 x11, 9
Shrugs 225x15, 240x12 3’
Lateral Raise 20s dicked around for 2 sets
Hammer Curls and Single Arm French Press dicked around

[acorn1293]

6/4/2022 187.4
Treadmill 30’
High Bar Squat powerlifts 230x10, 235 x9, x8 5’
Deadlifts 300x9

[acorn1293]

6/7/2022 194.6
Press 112x8rx2s, x10 5’
Incline Bench Row 185x10x3 5’
Highish Incline Bench 160 x6, x5, 135x10 alt sets w/
Lat Pulldown 150x8-11x3 2’
Dicked around with shrugs 255x13, 265x12 and Chest Supported Rear Delt Flyes
Treadmill 30’

[acorn1293]

6/8/2022 191.2
Treadmill 30’
Deadlift 215x5, 250x5, 280x11 (definitely had 1 more maybe 2)
Reverse Barbell Lunges 135x12, 160x11

Been consistently exercising but not training. I need to accept that nothing’s perfect and that this shit is just for fun and is isn’t worth majoring in the minors over. Gotta put my head down and just work hard for years to get where I wanna be.

[acorn1293]

6/11/2022 188.6
Bench 190x1, 182.5x10, 170x11, 155x11 5’
Pull-ups BW(~195)x10, 210x7, 6 5’
Incline Bench lowest setting 145x10, 155x8, 7 5’
Bench Row 180x8, 172.5x8, 8 5’
Shrugs 235x12, 250x9ish, 235x9 alt sets w/
Lateral Raise 20’sx15rx3s 1’
Overhead Rope Extensions (regular pushdown next time) alt sets w/
Strict Curl 70x10, 8 1’
Treadmill 30’

[acorn1293]

6/14/2022 187
Press 90x5, 100x5, 115x10, 90x10rx5s alt sets w/
Neutral Grip Pull-ups BW (~194) x10, 8, 8, 7, 6 2’ timer
Dips BW x15, 15, 14 alt sets w/
Incline Bench Row close grip 175x10, 9, 9ish 2’ timer
Chest Supported DB Lateral Raise slight pause 10s x20, 20, 15 ~1’ timer
Treadmill 30’
Fun!

[acorn1293]

6/15/2022 185.6
High Bar Squat 250x5, 240x6, 5 5’
Deadlift 385x1 (hook), 345x2, 310x6 (straps) 5’ squeezed hard
Treadmill 30’

[acorn1293]

6/18/2022 190
Bench 195x7
Incline Bench 155x9, 8
Pull-up 210x8, 7, 6
BTN Press 90x7, 85x9
Bench Row small incline 175x10, 10ish, 8 love this
Floor Flyes 20s x20, 30s x12 not a fan
Incline French Press 77x6, 67x10
Strict Curl 75x12, 80x7
Treadmill 30’

6/19/2022 190
Treadmill 30’
Squat 250x8
High Bar Squat 235x7, 6
Leg Press 400x10, 10 didn’t love this
Dicked around w/ leg extensions up to 100x10
Need to actually use my gym membership because the home set-up sucks for this idea

[acorn1293]

6/21/2022 190
Treadmill 30’
Press 155x1, 140x3, 125x7 5’
Chins dead stop legs in front BW ~195 x13, 9, 7 3’
Lateral raises

6/22/2022 187.4
Treadmill 30’
Squat 325x1, 295x2, 260x5 5’
Face Pulls 3x15 50 1-2’

[acorn1293]

6/25/2022 186.6
Bench 170x12, 3sx8r 5’
Lat Pulldown 100x15rx3s alt sets w/
Incline Bench 130x10x3 2’
Shrugs 175x15x2 alt sets w/
Chest Supported Lateral Raise 10’sx20x2 1’
Treadmill 30’

[acorn1293]

6/25/2022 186.6
Bench 170x12, 3sx8r 5’
Lat Pulldown 100x15rx3s alt sets w/
Incline Bench 130x10x3 2’
Shrugs 175x15x2 alt sets w/
Chest Supported Lateral Raise 10’sx20x2 1’
Treadmill 30’

[acorn1293]

6/26/2022 191.2
Treadmill 30’
Deadlift 270x13, 3sx8r 5’
High Bar Squat powerlifts 190x10rx3s 5’
Bench Row slight incline 140x15rx3s 3’

[acorn1293]

6/28/2022 187.6
Treadmill 30’
Press 107.5x13, 8rx3s 5’
Close Grip Bench 145x10rx3s 5’
“Circuit”: Shrugs 190x15rx2s, Chest Supported Lateral Raise 10’sx20rx2s, Seated Reverse Fly 10’sx20rx2s 1’ b/w each
“Circuit”: Tricep Pushdown 50x15rx2s, Strict Curls 50x15rx2s 1’ b/w each