12/15
A Program
Warmup
CCP 65x10, 80x8, 120x5 T-Bar Row Bar(think its 25) x10, 65 3x5 Lat Pulldown 80x10, 125 2x8 Skull crushers 30x10, 50 3x8 Bicep Curl 12.5x10, 15x8, 25x5 Leg Extension 70x10, 85x8, 100x5 Pec Fly 50x10, 100x10, 150x5 Lateral Raises 30 3x10
Good workout, did a standard bi curl with the station being down, threw some pec flies into the mix because I haven't done them in a bit and the weights felt easier than they have, overall I give myself a B.
12/19
B Program
Warmup
Hack Squats 105lbs x 10, 155 x8, 215x5 Incline Press 45lbs x10, 135x8, 155x3 Seated Low Row 80x10, 100x8, 120x5 Seated Dips 90x10, 125x10, 135x8 Lat Pulldowns 85x10,125x8,135x5 Bi Curls 12.5x10, 20x10, 25x5
I believe that's my highest hack to date. Incline press im noticing a tightness where my delt meets my pec at heavier weight its either form or maybe lack of stretching?
12/24 A Program
Warmup
CCP 65x10, 100x8, 130x5, 140x2 T-Bar Row Bar(think its 25) x10, 65 3x5 Lat Pulldown 85x10, 100x8, 130x5 Seated Dips 65x10, 100x8, 135x5 Standing EZ Bicep Curl 30x10, 50x8, 60x5 Leg Extension 75 3x10 Pec Fly 70x10, 100x8, 160x3 Lateral Raises 45 3x10
Gym was an absolute zoo, mixed up my routine just a hair but overall did just fine. Need to go for a walk today. Didn't go to the gym yesterday because we got dumped on and it was 4 deg outside so today works.
12/28 B Program
Warmup
Hack Squats 105lbs x 10, 125 x8, 205x3 Incline Press 45lbs x10, 135 3x5 Pec Dec 80x10, 120x8, 160x3 Seated Low Row 50x10, 80 2x8 Assisted Dips 85x10, 150x8 Lat Pulldowns 85x10, 105x8, 135x5 Bi EZ Curls 20x10, 30x10, 50x8
Today went ok, felt like I couldn't get it out of 1st and 2nd gear alot of fatigue early on, could just be a fluke not digging too deep down into it. I'll get it next time.
1/1/25 Happy New Year
A Program
Warmup
CCP (45x10 warmup) 70x10, 105 2x5
Leg Ext 50x10, 75x8, 100x5
Assisted Dips (60x10 warmup), 130x8, 160x3
T-Bar Row Bar x10, 40+bar 2x5
EZ Curl Standing 20x10, 30x8, 60x5
Lat Raises 30lbs 2x10, 35x10
Pec Deck 55x10, 105x8, 165x3
Happy New Year everyone, I have almost reached one full year back in the gym consistently, I do not like making resolutions but goal setting is under development. I want to thank everyone for the tremendous support I receive, it has truly been helpful in keeping the fire stoked. I have settled back in to 180lbs, I still have some fat to lose and some muscle to regain but that will come with time, Rome wasn't built in a day and this fat didn't accumulate in a day either.
1/05
B Program
Warmup
Hack Squats 105lbs 4x5, 195x5 Incline Press 45lbs x10, 95 x10, 140x5, 145x3 Pec Dec 75x10, 110x8, 170x3 Seated Low Row 50x10, 100x8, 120x5 Seated Dips 80x10, 120x8,140x5 Lat Pulldowns 50x10,100x8, 150x3 Bi Hammer curls 10x10, 17.5x8, 22.5x5
Good lift day, varied my curl to spice things up a bit and because the EZ bars were taken by resolutioners, starting to wonder if legs should be done on a different day, in the rotation of lifts it typically falls midway toward end and I tend to feel pretty gassed by that point, too many large muscle groups together maybe? I feel like I could do more but feel globally more "spent" if that makes sense. Things to ponder. Weight 180.9, Step goal 8k.
01/12
Legs
Warm up
Leg Extensions 50x10,75x8, 100x5, 125x3
Hamstring Curls 50 3x10
Hack Squat 105x10, 195x5, 215x4 (did a fifth but it was not good)
Felt pretty good, have a little more oomph when legs are separated from the A/B circuit, still kind of feel like my quads get fatigued pretty quickly, could be in my head hard to say.
01/22/25 B Program
Warmup
Incline Press 45lbs x10, 135 2x5 Pec Deck 80x10, 120 2x5 Seated Low Row 50x10, 80 2x5 Seated Dips 60x10, 120x10, 140x6 Lat Pulldowns 85x10, 130x8, 150x3 Bi Hammer curls 12.5x10, 17.5x8
Really struggled in the gym, probably a combination of the really cold weather, lack of hydration/food consumption for the day and mental state. Hope for a better lift in a couple days.
The gym was super busy, I was not in the right mind set for gymtime and had some personal things to attend to so did a few things just to get something in, will do remainder tomorrow with much more focus and throw legs in too while I am at it.
Update: Diagnosed via CT scan with an inguinal hernia(relatively small) Couple months back I thought I had one and was dismissed by doc, turns out thats probably when the initial tear occured but was too small to detect. Will need to meet with a surgeon once referral is completed, hoping to advocate for no mesh if possible, I feel the mesh from my gallbladder surgery still.
NP suggested light workouts, walking, rowing. I have taken the approach on of if it hurts even a bit to stop and abort that exercise.
Warm up 10 min walk 3.5mph 2.5 incline Pec Deck 55x10, 75x8, 105x5 (This felt ok) Single Dumbbell Curl 20x10, 30x8, 45x5 (Found a youtuber PT who suggested this as ok for hernia training, they were right, it felt ok.) Seated Dips 55x15, 75x8, 100x5 (felt ok as long as my breathing was 100% on point) Lat Raise Machine 35 2x15 (too heavy and this felt bad, lightweight it felt ok) Leg Extension 40 2x10 (same as above) C2 Row Machine 8 mins Level 7