SeeMac's Log

[SeeMac]

12/23/23
Morning BW - 193.8
Dip = +115 x 7 (PR), + 90 x 10 (PR)
Straight Bar Cable Pushdown - 140 x 15, 130 x 14, 120 x 12+
Cable Curl - 110 x 12, 9, 90 x 13
Hoist Fly - 225 x 10, 205 x 11, 185 x 9+
Rev Pec Deck - 5 sets starting w/ 140 x 15
Lat Raise Machine - 5 sets starting w/ 110 x 16
Plate Loaded Preacher Curl - 115 x 9, 100 x 10, 90 x 9+

12/24/23
Morning bw - 195.0

Been consistently eating 4k+ calories (weighed and tracked, so legit 4k+). It is miserable.

[SeeMac]

New "block", focusing more on chest/lats/triceps and letting the rest go on the backburner.

12/25/23 @ Home
Squat, chest, biceps & rear delts
3-0-0 Squat - 305 x 1 @ 6ish, 230 x 4 x 4 fast
Incline Bench - 195 x 8, 185 x 10, 6
SG Row - 145 x 10, 9, 8
Standing Ab Wheel - 2 x 3
Incline DB Curl - 30s x 8, 25s x 11, 9
BPA - failure x 3 (using this form, holy rear delt pump - )

12/26/23 @ Gym - Morning BW 195.2
Lats/Triceps/Hamstrings/Side Delts
Strit Neutral Pulldown - 170 x 14, 10, 150 x 10+
Rope Pushdown - 140 x 13, 120 x 12, 100 x 12+
Lat Prayer - 120 x 11, 9, 110 x 10+
Overhead Rope Extension - 110 x 11, 90 x 13, 80 x 15+
Cable Lat Raise - 40 x 11, 8, 30 x 11, 8
45 deg Back Raise - + 45 x 8 x 2
Seated Hamstring Curl - 180 x 11, 160 x 9, 140 x 14
Seated Calf - 100 x 22, 15

12/27/23 @ Gym
Chest/Brachiallis/Quads/Rear Delts
Flat DB Bench - 85s x 10, 9
Rope Cable Curl - 140 x 13, 10, 120 x 13, 100 x 12+
Rear Delt Single Cable - 30 x 8 x 2
Rear Delt Double Cable - 30 x 6, 20 x 12
Machine Incline Press - 230 x 12, 200 x 15, 12 - don't like this machine, will likely sub this out
Single Leg Extension - 100 x 15, 90 x 22, 20
Adduction - 140 x 22
Decline Situp - 30 x 8, 5

[SeeMac]

12/29/23 @Home - Morning BW 195.6
Pin Squat - 245 x 1 x 2, 255 x 1 x 3
OHP - 185 x 1 @ 10, 165 x 1 x 2
Conv. DL - 455 x 1 @ 8, 340 x 3 x 4 paused
Side Bend - 75 x 12 x 2
Klokov Press - 115 x 8 x 2

12/30/23 @Gym Morning BW 193.8
Very tired today
Dip - 115 x 8 (PR), 90 x 10, 8
Neutral TBar Row - 135 x 8, 115 x 10, 8
Hoist Fly - 205 x 15, 12, 185 x 13
Diverging Lat Pulldown - 180 x 12, 11, 8 - I like this machine
Straight Bar Pushdown - 150 x 13, 140 x 12, 120 x 14+
Cable Curl - 120 x 11, 100 x 12, 10+

01/01/24 @Home
Slow dec Squat - 315 x 1 @ 7ish, 235 x 4 x 4 in 7:20
Incline - 195 x 9, 8, 185 x 8
Standing Ab Wheel - 3, 3, 2
SG Row - 155 x 12, 10, 10
Incline Curl - 30s x 9, 8, 25s x 12
BPA - F x 3

[SeeMac]

01/02/24 Gym
Morning BW 194.8
Left Scapula area bothering me today
Super Strict Neutral pulldown - 150 x 14, 10, 120 x 12+
Rope Pushdown - 140 x 14, 120 x 12, 100 x 12+
Lat Prayer - 120 x 13, 10, 100 x 12+
Overhead Rope Extension - 110 x 12, 90 x 13, 80 x 16, 12
Cable Lat Raise - 40 x 13, 10, 8, 30 x 12
45 Deg Back Raise - 45 x 12 x 3
Seated Hamstring Curl - 180 x 11, 160 x 12

01/03/24 Gym
Flat DB Bench - 90s x 12, 10 (PR)
2ct Pause Lat Pulldown (rehab-ish) - 100 x 10, 8
Rope Cable Curl - 150 x 13, 130 x 12, 110 x 15, 12+
Double Cable Rear Delt - 30 x 9, 8, 20 x 9, 8
Hoist Chest Press - 270 x 12, 10, 230 x 15 - don't like this either
Decline Sit up - 35 x 9, 6
Single Leg Extension - 105 x 15, 95 x 18, 15
Adduction - 150 x 18

All the chest presses suck at this gym. Would like to do weighted pushups, but I managed to get turf toe doing them once by letting the plate slide off my back on the dismount and it landing on my heel with my toes pushed into the ground.

Left knee is back to 100%, which is nice. Golfers elbow hasn't bothered me in a while either, but I won't say its cured since I've had it since 2017.

[SeeMac]

01/05/24 Home
FS - 275 x 1 @ 6, 215 x 3 x 3 paused
SB OHP - 180 x 1 @ 9, 190 x F, 165 x 1 x 4
HH TBDL - 535 x 1 @ 6-7. 405 x 4 x 4 (wanted to do conventional, but hamstrings were sore as hell)
Klokov Press - 115 x 10, 8, 8
Side Bend - 75 x 20, 15

01/06/24 Gym
Dip - 135 x 3, 90 x 11, 8
Hoist Row - 180 x 15, 200 x 12, 10, 180 x 12
Hoist Fly - 205 x 17, 12, 185 x 10+
Hoist Pulldown - 180 x 15, 12, 10
Straight Pushdown - 150 x 15, 140 x 13, 120 x 12, 100 x 14
Straight cable curl - 120 x 13, 100 x 11, 90 x 11, 80 x 9+

[SeeMac]

01/08/24 Home
Slow dec Squat - 325 x 1 @ 8, 245 x 4 x 4 in 9:20
Incline - 195 x 10, 9, 7
Def. Pushup - + 25 x 13, 11, 11 -> kinda bothers my forearm, not as bad as bench or dips
Ab Wheel - 3 x 3

01/09/24 Gym - Back, Triceps, Hamstrings
Strict Pulldown - 150 x 16, 10
Single Arm Pulldown - 80 x 8, 70 x 10
Overhead Rope Extensions - 120 x 13, 10, 100 x 13, 90 x 12
Lat Prayer - 120 x 14, 100 x 12+
Rope Pushdown - 110 x 10, 90 x 11, 80 x 10+
45 Back Extension (bar on back) - 20 x 12, 30 x 10 x 2
Seated Hamstring Curl - 190 x 10, 170 x 10

01/10/24 Gym Shoulders Biceps Quads
Standing Cable Facepull - 40 x 20, 16, 13
Rope Curl - 140 x 14, 120 x 13, 10, 100 x 12
Double Cable Rear Delt - 30 x 11, 9
Cable Lat Raise - 40 x 13, 11, 9
Cable Curl - 120 x 14, 100 x 13, 90 x 12
Single Leg Extension - 110 x 17, 13, 100 x 15
Abduction - 155 x 18

[SeeMac]

01/11/23 Gym
Morning BW - 199.4
Incline DB Bench - 80s x 9, 75s x 11
Seated Overhand Row - 200 x 12, 10, 180 x 12
Hoist Fly - 225 x 14, 205 x 13, 185 x 11
Scap Pullup - bw x 20 x 3 (rehab)
Scap Wall Slide - 10 x 3 (rehab)
Seated Calf - 135 x 15, 10, 10
Decline Situp - 35 x 10, 6

Actually getting kind of big, and I am tightening up everywhere. Need to start doing some mobility stuff. Also this scapula issue is bugging me.

01/12/23 Home
FS - 285 x 1 @ 7.5, 215 x 3 x 4 Paused
SB OHP - 190 x 1 @ 10 (PR), 170 x 1 x 3, 130 x 8 @ 8ish
Conv. DL - 465 x 1 @ 8 (tweaked back), 350 x 3, 315 x 4 x 3
Side Bend - 75 x 22

01/13/23 Gym
Flat DB Bench - 95 x 11, 10, 9
DB Pullover (rehab) - 30 x 10, 25 x 15 x 2
Hoist Row - 230 x 13, 12, 11, 10
V Pushdown - 150 x 11, 130 x 12, 10, 110 x 12+
Preacher Plate Curl - 135 x 8, 115 x 9, 100 x 10, 90 x 10
Dead Hang - 10, 7, 8, 6
Hoist Pulldown - 180 x 17

Going to change things up a bit going foward. Dropping the heavy back squats on mondays and the heavy pulls on friday, as my low back is struggling to keep up. Plan will be the following:

Monday - Maybe a few KB Swings, then few sets of light paused overhead squats, then 5 x 5-6 @ 60% ish of back squat 1RM. Going to extrapolate this from Friday's front squat, since my FS is usually around 85% of back squat. So probably just do these @ ~75-80% of the last heavy front squat.

Friday - heavy front squats (1-2 @ 7-8), then probably 15-20 reps @ -25%. Then very light deadlifts. Likely sumo, as I could use the hip work and they stress my low back less. Probably start with 225 this week for like 5 x 6 or something and go from there.

Also going to be doing pullovers 2x per week, as recommended by my massage therapist. He doesn't know exactly what's going on with the scapula/upper back/rear shoulder issue, but he recommended I try these and they feel rehab-y, not pain-y. So we'll see.

This is the first persistent bout of back pain I've had in a while. Started around May/June last year, and other than a few good weeks, it's been pretty persistent. Just going to reduce tonnage and push light volume to see if things clear.

On a good note, I am actually getting kind of jacked. Plan is to keep bulking until 215 or so, then cut through summer. Cutting is second nature to me, as I'd rather just drink espresso and water all day with 1 or 2 big meals at night. Hoping the scapula issue clears up by the time I cut so I can shift focus towards breaking my weighted chin PR and getting a OAC.

[DanCR]

On a good note, I am actually getting kind of jacked.

Fuck yeah. One would think that this would be the inevitable result of lifting weights for an extended period, but we all know that it's not at all. Clearly what you're doing is on point.

Cutting is second nature to me, as I'd rather just drink espresso and water all day with 1 or 2 big meals at night.

I am the polar opposite, right from jump every day, as breakfast is my favorite meal and it shows. I sometimes wonder what would happen if I just skipped that. I spent a decent amount of time in Italy when I was younger and it was not lost on me that no one ate breakfast, and everyone looked better than me.

[SeeMac]

On a good note, I am actually getting kind of jacked.

Fuck yeah. One would think that this would be the inevitable result of lifting weights for an extended period, but we all know that it's not at all. Clearly what you're doing is on point.

Cutting is second nature to me, as I'd rather just drink espresso and water all day with 1 or 2 big meals at night.

I am the polar opposite, right from jump every day, as breakfast is my favorite meal and it shows. I sometimes wonder what would happen if I just skipped that. I spent a decent amount of time in Italy when I was younger and it was not lost on me that no one ate breakfast, and everyone looked better than me.

I can't eat first thing in the morning if I wanted to. Always been this way. The days I go to the gym I go right after waking up, so I've been chugging 1/2 litre of OJ and eating as many dates as I can stomach just to get some carbs in. Would love to be able to eat a big bowl of oats or something but that isn't in the cards.

It isn't all bad though. I'll probably never be fat, and I'll definitely never get diabetes.

[SeeMac]

01/15/24 Gym
Usually do this workout at home, but its -20 here and my little space heater wasn't doing much. Forgot my belt and sleeves.
Squat (deload, no belt no sleeves) - 215 x 5 x 4 in < 7:00
Incline - 205 x 8, 195 x 10, 8
Incline DB Curl - 35 x 6, 30 x 10, 25 x 10
Cable Fly - 3 sets with different heights. The highest position feels the best
Hanging leg raise - 10, 7 -> no back pain, unusual. Trying to keep these in

[SeeMac]

01/16/24 Gym - Back/Triceps/Hamstrings
Hoist Row - 230 x 14, 13, 12
Overhead Rope Extension - 120 x 15, 11, 100 x 14, 11
Lat Prayer - 130 x 10, 110 x 13, 100 x 13
Rope Pushdown - 100 x 15, 90 x 12, 80 x 12
45 Back Extension (bar on back) - 40 x 8 x 3
Seated Hamstring Curl - 170 x 14, 150 x 14
Hanging Leg Raise - bw x 10

01/17/24 Gym - Shoulders/Biceps/Quads
Morning BW 199.4
Standing Facepull - 50 x 18, 15, 13
Rope Curl - 150 x 11, 130 x 12, 110 x 13, 13
Double Cable Rear Delt - 30 x 13, 10, 8
Cable Straight Curl - 130 x 10, 110 x 14, 100 x 13
Cable Lat Raise - 40 x 15, 12, 10
Leg Extension - 170 x 20, 185 x 15, 175 x 15, 13
Adduction - 160 x 15, 12

[SeeMac]

01/18/24 Gym - Chest/Back Quickly
Incline DB Bench - 80s x 12, 11, 10
SA Pulldown - 80 x 11, 70 x 12, 10
Hoist Fly - 185 x 18, 12
Seated Calf - 135 x 18, 12, 12
Toe to Bar - bw x 5 x 3

01/19/24 Home
FS - 295 x 1 @ 8-8.5, 220 x 4 x 4 paused in 7:40
Paused Sumo (DOH, no belt) - 225 x 5 x 6 E1:15
SA Standing DB OHP - 55 x 8, 9, 10

01/20/24 Gym - Chest/Back/Arms
Flat DB Bench - 100s x 10, 10, 8
DB Pullover - 25 x 20, 30 x 15 x 2
Hoist Row - 250 x 13, 11, 230 x 14, 12
Straight Pushdown - 160 x 12, 140 x 12, 120 x 13, 100 x 14, 12
Straight Pulldown - 180 x 12, 10
Plate Preacher Curl - 100 x 13, 10, 90 x 11
Toe to bar - bw x 6 x 2

Writing this 30 minutes after pulling something in my upper back putting a shoe on. Breathing hurts like hell, can't twist at all, can barely walk. Should be fun

[SeeMac]

Little dramatic yesterday, but that was scary. Feeling better today, breathing isn't as painful and lifting this morning seemed to help. Still can barely twist though.

01/22/24 @Home (parents')
Squat - 220 x 5 x 5 in 6:45
Incline - 205 x 10, 195 x 11, 10
Reverse BB Curl - 85 x 7, 75 x 11, 10
DB Fly (rehab-y) - 15s x 30, 20s x 30 x 2
Captain Chair Leg Raise - 12, 10, 10

Right pec (tendon?) little tender. Also the incline at my parents' is a little lower than home, but still 205 x 10 is pretty amazing progress.

[DanCR]

Writing this 30 minutes after pulling something in my upper back putting a shoe on. Breathing hurts like hell, can't twist at all, can barely walk. Should be fun.

Have caused upper obliques to seize / spasm many times while pulling a shoe or boot on. It’s awful. Feel you.

[SeeMac]

Writing this 30 minutes after pulling something in my upper back putting a shoe on. Breathing hurts like hell, can't twist at all, can barely walk. Should be fun.

Have caused upper obliques to seize / spasm many times while pulling a shoe or boot on. It’s awful. Feel you.

I've had low back spasms, but this is the first mid back one.

[SeeMac]

01/23/24 Back/Triceps/Hamstrings
CG Underhand Pulldown - 140 x 11, 9, 130 x 12 felt fine on upper back
Overhead Tricep Rope - 130 x 13, 120 x 12, 100 x 15, 13
Lat Prayer - 110 x 16, 12, 100 x 13
Rope Pushdown - 110 x 15, 10, 90 x 12
45 Back Raise (bar on back) - 40 x 10 x 3 - might try in a zercher position next time, these are a PITA but great for hammies
Seated Hamstring Curl - 175 x 14, 155 x 14
2 sets of dead hangs

01/24/24 Shoulders/Biceps/Quads
Standing Facepull - 60 x 16, 13, 50 x 13, 12
Rope Curl - 150 x 12, 130 x 12, 110 x 14, 13
Leaning Cable Lateral Raise - 40 x 10, 30 x 12, 10+
Cable Curl - 130 x 11, 110 x 12, 100 x 13
Double Cable Rear Delt - 30 x 15, 12, 9
Adduction - 160 x 17, 13
Leg Ext - 185 x 18, 16, 165 x 18

01/25/24 Chest/Back/Calves
Paused Incline DB Press - 80s x 14, 12, 11
DB Pullover - 30 x 20 x 2
High Cable Fly - 50 x 10, 40 x 12, 11
Rope Pushdown - 120 x 13, 100 x 13, 80 x 20
Chest Supported TBar Row - 90 x 16, 13, 12
Toe 2 Bar - 6, 5, 4
Standing Calf Raise - 180 x 20, 15, 12

[SeeMac]

01/26/24 Home
Front Squat - 305 x 1 @ 8.5-9, 225 x 4 x 4 paused
SB OHP - 190 x 1 @ 9.5, 170 x 1 x 2, 160 x 3, 140 x 9
Paused Sumo (DOH, no belt) - 245 x 5 x 6 E1:30

Another week, another front squat PR. Stoked to go for 315 next week.

[SeeMac]

01/27/24 Gym
Paused Flat DB Bench - 100s x 12, 11, 9
DB Pullover - 35 x 15 x 2
Straight Pushdown - 160 x 14, 140 x 13, 120 x 14, 12, 100 x 13
Hoist Row - 270 x 12, 11, 230 x 15, 13
Plate Preacher - 115 x 12, 100 x 12, 90 x 12

01/29/24 Home
Got a bit of a cold today
Squat - 225 x 5 x 5 in 6:55
Incline - 215 x 6, 195 x 11, 185 x 13
DB Pullover - 40 x 8, 10
Standing DB Press - 40 x 15 x 2
Incline DB Curl - 30 x 12, 11

01/30/24 Gym (Deload)
Deloading the next 2-3 days, still got a bit of a cold
CNG Pulldown - 150 x 10, 130 x 12
Overhead Rope Tricep - 130 x 13, 110 x 14, 100 x 15
Lat Prayer - 120 x 14
Seated Hamstring Curl - 180 x 15, 12

[SeeMac]

02/01/24 Gym (Deload)
Standing 1 DB Press - 60 x 10, 65 x 8, 70 x 7
Leg Extension - 190 x 20, 200 x 15
Standing Facepull - 60 x 19, 15, 10
Rope Hammer Curl - 150 x 13, 140 x 11, 120 x 14, 12

02/02/24 Gym (Deload)
Paused DB Incline - 85s x 12, 11, 10
DB Pullover - 35 x 20 x 2 felt great
CS TBar Row - 135 x 13, 160 x 6
Hoist Fly - 165 x 20 -> think these are what are pissing my pec (tendon?) off, so no more of these
Standing Calf - 270 x 17, 15

02/03/24 Home
Morning BW - 198.3
Front Squat - 315 x 1 @ 9 (PR and year goal), 235 x 3 x 5 in 8:00
SB OHP - 195 x 1 @ 9 (PR*), 175 x 1 x 2, 165 x 3 x 2
Paused Sumo (beltless, DOH) - 265 x 5 x 5 E1:30

02/04/24 Gym
Flat DB Paused - 100s x 13, 11, 90s x 14
DB Pullover - 40 x 12, 13
Hoist Row - 270 x 14, 12, 11, 10
Straight Pushdown - 170 x 12, 150 x 13, 130 x 10, 110 x 14, 100 x 13
Cable Curl - 130 x 13, 120 x 12, 8+

Swiss Bar PR used a bit more leg/hip than I would've liked. Don't think I bent my knees, but the hip snap was definitely there. I don't love that, but honestly 200 was there with that technique and I should've taken it.

[DanCR]

02/03/24 Home
Morning BW - 198.3
Front Squat - 315 x 1 @ 9 (PR and year goal), 235 x 3 x 5 in 8:00
SB OHP - 195 x 1 @ 9 (PR*), 175 x 1 x 2, 165 x 3 x 2
Paused Sumo (beltless, DOH) - 265 x 5 x 5 E1:30

That’s a big day of PRs.