SeeMac's Log

[SeeMac]

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.

Definitely. Been flying lately. On the fence if I'm going to push for a 365 front squat now, or change gears and do something else. Back has been achey and the front squats don't piss it off at all so I think I'm just going to front squat into the sunset.

[SeeMac]

02/05/24 Home
Squat - 235 x 5 x 5 in < 8:00
Incline - 215 x 7, 195 x 12, 10
3-0-0 Chin - bw x 8 x 4 (more or less painless)
Standing 1 DB Press - 40 x 20, 75 x 1, 3, 3 -> my 75 LB dumbbells are sketchy

02/06/24 Gym (Arms & Hamstrings)
Overhead Straight Cable Tricep - 140 x 12, 130 x 14, 12
Rope Curl - 150 x 15, 130 x 14, 120 x 15
Rope Pushdown - 130 x 13, 110 x 13, 11
Cable Curl - 120 x 13, 110 x 12, 100 x 13
45 Back Raise - 40 x 12 x 2
Seated Hamstring Curl - 180 x 15, 160 x 15
Standing Calf - 270 x 20, 15, 11

02/07/24 Gym (Back & Shoulders & Quads)
CS TBar Row - 135 x 15, 160 x 8, 135 x 10
Standing Facepull - 70 x 13, 60 x 16, 13, 50 x 16
Lat Prayer - 110 x 15, 100 x 12, 9
Double Cable Rear Delt - 40 x 10, 30 x 16
Leaning Cable Lat Raise - 40 x 11, 30 x 13
Leg Extension - 200 x 20, 18, 14
Abduction - 170 x 16, 14

02/08/24 Gym (Chest & Arms)
Paused Incline DB Press - 85s x 14, 12, 12
Incline Hammer Curl - 35 x 8, 30 x 9, 9
Straight Pushdown - 170 x 14, 150 x 13, 130 x 10
High Cable Fly - 50 x 14, 12, 10, 9
Plate Preacher Curl - 115 x 12, 100 x 7, 90 x 6 basically a drop set

02/09/24 Home
Front Squat - 325 x 1 @ 8.5-9 (PR), 230 x 3, 245 x 3 x 4 paused in <11:00
That's it today, been quite sick this week

02/10/24 Gym (Full Upper)
Dips - 115 x 9 (PR), 90 x 11 (PR), 9
Hoist Row - 270 x 18, 14, 12
Standing 1 DB Press - 70 x 10 x 2
Overhead Rope Tricep - 130 x 14, 120 x 14, 110 x 15
Incline Curl - 35 x 8, 8, 7
Hoist Chest Press (wide grip) - 180 x 20, 18, 14

Had a nasty post nasal drip cough this week which has really messed up my sleep. It's been like 8 days of this now so hoping it clears soon.

Also I get like $750 per year from my work for fitness expenses, so figuring out what I want to do with that this year. My gym membership is like $15 per month plus $100 per year fee, so that only takes like $300 of it. Things I want (in order) are

- 48kb Kettlebell (can get one for like $200 from northern fitness)
- adjustable dumbbells or good dumbbell handles (I use an axle pipe handle currently, which is fine for rows and stuff but incredibly sketchy for anything that involves inverting it like db presses and such)
- good flat bench (I have a skinny adjustable one, wouldn't mind a heavy duty fat pad but these are pricy)
- cable machine (good ones run like 2-3 grand so likely won't buy one of these for a while)
- SSB

[SeeMac]

02/12/24 Home
Squat - 245 x 5 x 5 in 8:25
Incline Bench - 215 x 8 (@9), 205 x 10 (@9.5), 195 x 12, 185 x 13
3-0-0 Chin - + 10 x 10 x 3
Ab Wheel - bw x 2 x 3

[SeeMac]

02/13/24 Gym (Arms & Hamstrings)
Overhead Straight Cable Extension - 150 x 14, 140 x 14, 130 x 15
Rope Curl - 160 x 12, 140 x 16, 130 x 16
Rope pushdown - 130 x 14, 110 x 15, 10+
Plate Preacher Curl - 90 x 16, 12, 11
45 Back Raise - 50 x 10, 8, 6
Seated Hamstring Curl - 185 x 14, 165 x 15
Standing Calf - 360 x 15, 13, 12, 10

Going to find a way to swap in RDLs for the back extensions. I love the way they feel on the hammies and glutes, but hate they way they feel on my knees. Either will be doing RDLs on Mondays, or maybe tuesdays.

[SeeMac]

02/14/23 Gym (Shoulders & Back & Quads)
Standing 1 DB Press - 75 x 8 x 3
CS Tbar Row - 160 x 10, 9, 5
Standing Facepull - 70 x 15, 12, 60 x 14, 50 x 15
Straight Lat Prayer - 120 x 12, 110 x 10, 100 x 10
Double Cable Rear Delt - 40 x 11, 8, 30 x 14
Leg Extension - 210 x 20, 18, 15
Abduction - 180 x 15, 12

02/15/24 Gym (Chest & Arms)
Paused Incline DB Press - 90s x 11, 11, 10
High Cable Fly - 60 x 12, 50 x 13, 12, 11
Incline Hammer Curl - 35 x 11, 8, 8
Straight Pushdown - 170 x 16, 160 x 12, 140 x 12
Preacher Curl - +50 x 2, + 30 x 8, 8

Both forearms are getting AIDs with all these curls. Going to swap most of them out for some forearm work for the meantime.

[SeeMac]

02/16/24 Home
Front Squat - 335 x 1 @ 9-9.5, then 10s front squat hold with 385, then 245 x 3 x 5 in 8:50
SB OHP - 190 x 1 @ 9, 200 x fail x 2, 170 x 2 x 2, 160 x 4, 3
Slow Ecc Chin - + 20 x 8 x 3 -> basically painless, first few warm up reps w/ bodyweight are a bit tender though
1H Swing - 75 x 10 x 4 EMOM

Low back was sore before the session, sore during the front squats, and now feels amazing after the swings. I need to stop stop doing them.

Bought a used belt squat pin rack attachment thing. Going to work those in on one of my home gym days. Also bartering with some guy about a SSB and strongman log on marketplace.

[SeeMac]

02/17/24 Gym (Full Upper)
Morning BW 200.2 (PR)
Dip - +115 x 10 (PR), + 90 x 11, + 70 x 13
Hoist Row - 300 x 13, 12, 270 x 15
Hoist Chest Press - 230 x 17, 14, 12
Overhead Rope Tricep - 140 x 10, 120 x 15, 110 x 12
Leaning Cable Lateral Raise - 40 x 12, 10, 30 x 11+
DB Wrist Curl - 20s x 17, 13
DB Reverse Wrist Curl - 15s x 17, 12
Standing Calf - 360 x 18, 14, 13

[SeeMac]

02/19/24 Home
SSB Squat - 225 x 5 x 5 in 7:50
Incline - 225 x 5 (failed 6th), 205 x 11, 195 x 13, 11
2H Swing (b/w incline warm up sets) - 70 x 10 x 3
Ab Wheel (b/w incline work sets) - bw x 3 x 3
Slow Ecc Chin - 25 x 8 x 3

Bought the SSB. Feels nice

[SeeMac]

02/20/24 Gym (Arms/Hamstrings/Calves)
Morning BW 200.1
Overhead Straight Cable Extension - 160 x 14, 140 x 16, 130 x 16
Rope Curl - 140 x 18, 16, 130 x 16, 120 x 16
Rope Pushdown - 130 x 16, 120 x 12, 100 x 12+
Paused Beltless RDL - 275 x 8, 295 x 6 easy
DB Wrist Curl - 25 x 12, 12
DB Rev Wrist Curl - 20 x 13, 12
Seated Calf - 160 x 11, 9, 135 x 12, 10
Seated Hamstring Curl - 190 x 14, 170 x 14

02/21/24 Gym (Shoulders/Back/Quads)
Morning BW 202.3 (PR)
Standing 1 DB Press - 75 x 10 x 2
Hoist Row - 320 x 12, 11, 11
Standing Cable FP - 80 x 12, 70 x 15, 12, 60 x 15
Straight Lat Prayer - 120 x 14, 12
Leaning Cable Lat Raise - 40 x 14, 11, 8
Leg Extension - 220 x 18, 15
Abduction - 180 x 17, 13

Been eating 4300-4500 calories consistently. My issue with bulking is usually consistency, but I don't think I've had a day less than 4k in weeks. Hoping to hit 215 (maybe 220 at the most) before I stop this madness.

[DCR]

Been eating 4300-4500 calories consistently. My issue with bulking is usually consistency, but I don't think I've had a day less than 4k in weeks. Hoping to hit 215 (maybe 220 at the most) before I stop this madness.

At least based on the mirror test, how's your muscle/fat gain ratio going?

[SeeMac]

Been eating 4300-4500 calories consistently. My issue with bulking is usually consistency, but I don't think I've had a day less than 4k in weeks. Hoping to hit 215 (maybe 220 at the most) before I stop this madness.

At least based on the mirror test, how's your muscle/fat gain ratio going?

Definitely well. My weightlifting belt is a notch tighter now, but that isn't a fair comparison because in the summer (and when I would lift at my parents') I'd usually be shirtless and now in the winter I usually have at least 2 layers on. Waist is measuring a hair over 33 inches right now, compared to my usual 32 ish.

[SeeMac]

02/22/24 Gym (Chest/Arms)
Morning BW - 202.7 (PR)
Paused Incline DB Press - 90s x 13, 12, 11
High Cable Fly - 60 x 14, 10, 50 x 14, 12
Underhand Pushdown - 120 x 11, 110 x 12, 100 x 14
Straight Pushdown - 170 x 14, 150 x 13, 130 x 13+
BB Finger Curl - 145 x 13, 11, 10, 8
Dead Hang - 2 very short sets

[DCR]

Been eating 4300-4500 calories consistently. My issue with bulking is usually consistency, but I don't think I've had a day less than 4k in weeks. Hoping to hit 215 (maybe 220 at the most) before I stop this madness.

At least based on the mirror test, how's your muscle/fat gain ratio going?

Definitely well. My weightlifting belt is a notch tighter now, but that isn't a fair comparison because in the summer (and when I would lift at my parents') I'd usually be shirtless and now in the winter I usually have at least 2 layers on. Waist is measuring a hair over 33 inches right now, compared to my usual 32 ish.

That's great - the dream.

Hoisting 90s with pauses in that rep range is some serious stuff.

[SeeMac]

Been eating 4300-4500 calories consistently. My issue with bulking is usually consistency, but I don't think I've had a day less than 4k in weeks. Hoping to hit 215 (maybe 220 at the most) before I stop this madness.

At least based on the mirror test, how's your muscle/fat gain ratio going?

Definitely well. My weightlifting belt is a notch tighter now, but that isn't a fair comparison because in the summer (and when I would lift at my parents') I'd usually be shirtless and now in the winter I usually have at least 2 layers on. Waist is measuring a hair over 33 inches right now, compared to my usual 32 ish.

That's great - the dream.

Hoisting 90s with pauses in that rep range is some serious stuff.

Definitely going well. Hoping all this pressing strength on dips and incline stuff transfers to a 315 bench once this forearm stuff clears up and I can bench again.

[SeeMac]

02/23/24 Home
Front Squat - 345 x 1 @ 10 (PR), 240 x 3 x 5 in 7:40
SSB GM (beltless) - 95 x 5 x 5 -> easy, just feeling these out
BSS - 20s x 12, 15
Slow Ecc Chin - +30 x 8 x 3
Side Plank - +10 x 30", +20 x 30"

Goodmornings felt nice. Might try these seated as well, but wanted to go for standing first to get a feel. Also need to get some chain and stuff to use the belt squat apparatus I bought, as the dip belt doesn't work.

My "front squat PR every week" experiment has likely come to an end. Going to swap in the SSB here and see if I can push to 405 ish on that. Not sure if the light day will switch to front squats or do SSB twice per week.

[SeeMac]

02/24/24 Gym (Full Upper)
Morning BW 2035 (PR)
Dip - 135 x 5 (PR), 90 x 12 (PR), 11
Hoist Chest Press - 270 x 13, 12, 230 x 16
DB Row - 120 x 15, 13 -> sadly these are the heaviest dumbbells this gym has
DB Wrist Curl - 25s x 16, 14
DB Rev Wrist Curl - 25s x 11, 20s x 16
Incline DB Curl - 35s x 9, 7 painful
Overhead Rope Tricep - 140 x 12, 130 x 11, 120 x 12
Cable Curl - 100 x 15 painful
Standing FP - 80 x 14, 70 x 13, 60 x 15, 11+
Standing Calf - 410 x 15, 12, 360 x 13, 270 x 18

02/26/24 Home
SSB Squat - 230 x 5 x 5 in 7:45
Incline - 225 x 6 @ 9 (PR), 215 x 8, 205 x 10, 195 x 13
Ab Wheel (ibtw incine sets) - 5, 4, 4
Beltless Seated SSB GM - 55 x 5, 5, 7, 8 -> these feel really good, almost able to get chest/abs to bench
Slow Ecc Ring Chin - 35 x 7 x 3

[SeeMac]

02/27/24 Gym (Arms/Hamstrings)
Overhead Straight Bar Cable Tricep - 170 x 13, 150 x 16, 140 x 16
Rope Curl - 140 x 19, 17, 120 x 18, 17
Rope Pushdown - 130 x 16, 120 x 12, 110 x 12++
DB Wrist Curl - 25s x 18, 15
DB Rev Wrist Curl - 20s x 22, 16
Seated Ham Curl - 200 x 12, 180 x 16, 12
Seated Calf - 160 x 13, 11, 10, 135 x 13

[SeeMac]

02/28/24 Gym (Shoulders/Lats/Quads)
Standing 1 DB Press - 80 x 5, 7, 8
CNG Cable Row - 170 x 10, 9, 150 x 11 -> zero back pain
Double Cable Lat Raise - 40 x 7, 30 x 10, 8, 20 x 10, 10
Double Cable Rear Delt - 30 x 8, 20 x 13, 14
Straight Lat Prayer - 130 x 10, 10, 110 x 10
Leg Extension - 220 x 20, (myo) 15-5-4-2
Abduction - 180 x 18, 15

[SeeMac]

02/29/24 Gym (Chest/Arms)
DB Paused Incline - 95s x 10, 90s x 13, 12
Reverse Pushdown - 130 x 13, 120 x 13, 10
Mid Cable Fly - 60 x 10, 50 x 13, 10, 40 x 14
Straight Pushdown - 170 x 12, 140 x 15, 130 x 14+
BB Finger Curl - 135 x 17, 14, 10

03/01/24 Home
SSB Squat - 325 x 1 @ 7, 245 x 4 x 5 in 8:55
SSB GM (beltless) - 105 x 6 x 5
BSS - 30s x 15 x 2
Slow Ecc Ring Chin - +40 x 7 x 3
Side Plank - +30 x 35s

03/02/24 Gym (Full Upper)
Not feeling great today
Dip - 115 x 8
DB Paused Flat Bench - 95s x 14, 13
DB Row - 120 x 18, 15
DB Pullover - 40 x 13
Hoist Chest Press - 270 x 16, 14, 12
Rope Tricep - 140 x 13, 130 x 11, 120 x 10
Standing Facepull - 80 x 17, 70 x 13, 60 x 15, 12+
DB Finger/Wrist curl - 25 x 8, 20 x 10
BB Reverse Curl - 70 x 8, 50 x 21

[SeeMac]

Going to deload the next few days. Plan is 1/3 volume for 3 days (going to jam this into 2 days and take wednesday off). Still dealing with the post nasal drip, and haven't been sleeping very well. I get rare bouts of insomnia, and sadly I'm in the middle of one. Saturday's session felt absolutely terrible, and all weekend I struggled to get in enough food. On the plus side, my scapula/lat/shoulder thing is slowly getting better and the forearms seem to be doing better as well.

03/04/24 Home
SSB Paused Squat - 215 x 5 x 3 in 5:20
Incline - 225 x 6 @ 9, 205 x 11 @ 9
Ab Wheel - bw x 6
Pendlay Row - 185 x 10, 8

Loving the SSB so far. I actually get more upright with this than I do front squatting. Plus I can get hamstrings fully resting on calves on the paused squats.