They're Watching

     Good day at the gym, not too much to explain so let's get into it.

••••••••••

DEFICIT DEADLIFTS:

About 1.5" - 15kg Rubber coated plate

133lb x10

199lb x8

243lb FAIL

*Not sure why I made such a big jump, to be honest

(221lb x5) 3x

SEATED REAR FLY:

60lb x10

70lb x8

80lb x5

60lb x9

*I made a concerted effort to really keep my scapulas down so I wouldn't engage my traps so much.

SEATED CABLE ROW:

EZ curl attachment, wide grip:

55lb x10

65lb x10

75lb x7

85lb x5

LAT PULLDOWN / HIGH ROW:

EZ curl attachment:

70lb x10 / x10

85lb x8 / x8

90lb x6 / x3, x3

SEATED ISOLATERAL ROW:

Z Twist:

5lb x10

10lb x8

High Rows:

15lb x10

25lb x10

30lb x7

BACK RAISES:

25lb x12

35lb x10

45lb x10

••••••••••

     Everything went pretty well tonight. Nothing hurt, so that's always a positive. I have some stiffness in my neck and my knuckles (arthritis) right now, so I'll take some ibuprofen before bed to make sure I get a good night's sleep and nothing locks up. There was something that happened that kind of took Frank and I both by surprise though.

     We were at the back, in our normal deadlift spot and we were resting in between sets. An older woman, who I had seen, I think, once before came up and asked if we were using the PVC bar. We said nope and that she could take it. As she was walking back to her spot, she said (and it's not exactly word for word) that she had been watching us since we started and that we've done really well and made good progress. I thanked her and we shared some pleasantries and then went back about our business. 

     Like I said, I only remember seeing this lady one other time, but apparently, she's been there, watching us. At first, I felt a little weird that someone has been watching me, but then I felt kind of good about it. We've been showing up and putting in enough work that it's noticeable. Even though it may not feel noticeable, at times, to me, other people take notice and see improvement. How can that not make you feel good?  It also kind of gives me a little bit of accountability. Not that I owe anyone anything, but if I think people are watching, how can I slack? I have to push and hold myself to that higher standard. Sometimes peer pressure is a good thing, even if it is only in my head. 

Nag Nag Nag

     Last Friday, I spent the day in the garden and transplanting / planting a shit ton of plants. I ended up skipping squats. I did hit overhead press on the day before though and tonight we did bench. Here are both days of training:

••••••••••

Thursday 6/4

O.H. PRESS:

Strict:

bar x10

Swiss Bar Strict:

42lb x10

52lb x9

62lb x6

74lb x4

Swiss Push:

84lb x4

94lb x4

104lb x3

114lb x1

SWISS BAR CURL/PRESS:

Inside Grips:

Bar x10

2nd Grips:

Bar x10

3rd Grips:

Bar x10

SHOULDER ROTATION:

Internal/External:

5lb x15 / x10

(15lb x8 / 5lb x10) 2x

ISOLATERAL PRESS:

*This caused too much pain in my shoulder so I skipped it.

SEATED SHOULDER PRESS:

Neutral Grip:

40lb x20

50lb x10

60lb x10

Monday  6/8

INCLINE PRESS:

Bar x12

65lb x6

*Had some pain in the right shoulder. I stopped and went and did some stretches with the PVC pipe while we waited for the flat bench.

BENCH:

115lb x7

135lb x5

(140lb x3) 3x

Bottom Reps:

55lb x20

75lb x15

95lb x10

DB INCLINE PRESS:

25lb x10

35lb x10

40lb x7

45lb FAIL

*I kept my elbows at about 45° to minimize shoulder pain.

SEATED CHEST PRESS:

Single/Single/Double:

30lb x10 / x10 / 60lb x15

40lb x10 / x10 / 80lb x2, x1

50lb x7 / x7 / 80lb x3

SEATED CHEST FLY:

Single/Single/Double:

60lb x10 / x10 / 100lb x5

70lb x10 / x10 / 105lb x3

80lb x10 / x10 / 110lb x5

••••••••••

     Aside from this nagging shoulder pain, things felt OK. I upped my starting weight for bench and it seemed to work out well as I managed to get 140lb for 3 sets of 3. From my previous experience with shoulder strains, I know it's going to take awhile to feel better. In the meantime, I'm altering grip and elbow positions to minimize the strain as much as I can.

     I'm a little upset that I missed squats, but honestly, I was absolutely wrecked form all of the yard work. I'm currently waging a war with a resident rodent of some sort, maybe even numerous sorts. My wonderful raised bed veggie garden is under a brutal assault so I had to turn my deck into my makeshift container garden and replant and transplant. Little bastards. 

     I will admit, I was a little upset today because there was a young lady at the gym that I was comparing myself to. I know, I know, I preach all the time about not doing that. I dunno, I felt I had to prove that I'm not just fat, that I am strong. And let me be clear, this young lady was just minding her own business, doing her thing. It's not as though she was in there acting a fool and personally calling me out. This was all just because of my twisted, neurotic mind. I don't know if I proved to myself that I'm strong. I really don't know know if that's possible. I guess I may have gotten a little closer to believing it.

Deadly Progress

     Yesterday's deadlifts went really well. Let's jump right into it!

••••••••••

DEADS:

177lb x10

221lb x6

(243lb x3) 3x

BB RDL:

133lb x10

177lb x7

221lb x3

BENT BB ROW:

67lb x12

77lb x10

87lb x8

DB PULLOVER:

30lb x10

40lb x8

Plate:

45lb x5

LAT PRAYERS:

(lower lat focus)

30lb x10

35lb x8

40lb x7

LAT PULL DOWN:

Seated, Narrow underhand:

75lb x10

80lb x10

85lb x8

LAT BAR HIGH ROW:

Wide:

85lb x7

70lb x12

60lb x15

ASSISTED PULLUPS:

(75lb x5) 3x

MACHINE CRUNCHES:

(80lb x15) 2x

80lb x10

••••••••••

     I've been using this phrase quite a bit lately, but "I'm pleased" seems to fit a lot of my sessions lately, so I'm using it again - "I'm pleased. I kept the volume lower on the deads and I managed to get heavier than I ever have. I also have never done RDL's with that much weight either. I feel OK today, not too much soreness. I was worried that my neck would freeze up during the night like it did last week and so many times before, but it didn't. THAT is a very good thing!

     It's days like this that help me to keep pushing even though I may not feel like it. I'm frustrated with a good number of things, but the weight on the bar going up always makes me smile. 

Horseshoes & Hand Grenades

     Got in some good numbers on bench tonight Let's get right into it.

••••••••••

BENCH:

75lb x10

95lb x8

135lb x4

145lb x2

155lb x1

160lb - FAIL

160lb 4.5" Block - FAIL

135lb x3

DB INCLINE BENCH:

25lb x12

30lb x10

35lb x8

40lb x5

SEATED CABLE FLY:

Single/Single/Double:

60lb x10 / x10 / x8

*This was causing pain in my right shoulder so I stopped and moved on.

TRI. ROPE PULL DOWN:

35lb x15

35lb x10

40lb x5

Single Arm:

15lb x5

(15lb x6) 2x

TRI. PUSH DOWN:

Straight Bar:

25lb x10

35lb x10

40lb x10

SEATED CHEST PRESS:

Wide / Narrow:

50lb x10 / x10

60lb x6 / x6

••••••••••

     I've been struggling to make progress on bench. It's been extremely annoying to me so tonight, to boost my mood, I decided to see what my one rep max is. 155lb. is where I ended up. I don't think it's an all-time PR. I want to say that years ago, I was able to get 165lb for one, but I honestly don't remember. With that in mind, I can't in good faith say tonight was a PR, but it's getting close. If my Dad was here, I know he'd say, "Close only counts in horseshoes and hand grenades." Thanks for those motivational quips Dad.

  I'm pleased that I got 145lb for 2. I hope I can hold that in my mind when I'm struggling and recall it to let myself know that I am strong; sometimes I forget. 

     It's good to have my training notes from years ago because I can go back and see progress. The down side is that I can also go back and see my decline; my fall from grace, as it were. I let myself go and I will never forgive myself for that. I let a lot of hard work go to waste and at this point in the game, I doubt I'll ever get it back. If I can scrape my way back to at least where I was, I would be happy

Log Dump

     You get a special treat today - 3 days worth of training notes all in one post. It's like a one-stop shopping experience for your reading pleasure. Our schedules got a bit messed up because of Memorial day, but we still got 3 good days of training. 

••••••••••

Tuesday 5/26

Bench:

95lb x12

115lb x8

135lb x4

135lb x5

135lb x4

Larsen Press:

(115lb x6) 2x

95lb x10

INCLINE BENCH:

75lb x10

85lb x6

95lb x3

DECLINE PRESS:

(135lb x3) 3x

TRI. PULL DOWNS:

EZ Curl Attachment, O.H. / U.H.

40lb x10 / x10

45lb x10 / x5, x3

50lb x10 / x3, x3

TRI. PUSH DOWN:

(35lb x10) 3x

SEATED CABLE FLY:

90lb x10

100lb x5

100lb x6

Wednesday 5/27

DEADLIFTS:

Halting:

133lb x10

177lb x10

221lb x5

Standard:

251lb x1

256lb FAIL

221lb x1

*I was absolutely toasted after that 251lb. I was done

PINNED GOOD MORNINGS:

95ln x10

115lb x10

145lb x5

SEATED CABLE ROWS:

Triangle Bar Attachment:

(85lb x10) 2x

90lb x8

95lb x6

HIGH ROW / U.H. LAT PULLDOWN:

Pro Series Lat Bar:

55lb x10 / x10

70lb x10 / x10

80lb x10 / x10

Friday 5/29

SQUATS:

Sumo:

Bar x10

95lb x10

Standard:

135lb x10

175lb x3

175lb x2, x2

*I came out from under the bar to re-set myself. My setup and movement was feeling "off"

175lb x3

135lb x12

Sumo:

95lb x20

STANDING CALF RAISE / 45° LEG PRESS:

(+45lb x10 / 280lb x8) 3x

*Leg press was done sumo

LAYING HAMSTRING CURLS:

70lb x10

80lb x10

90lb x10

INNER / OUTER THIGH:

Outer:

(70lb x12) 3x

Inner:

40lb x12

40lb x8

40lb x7

*My inner thighs were pretty tired from the sumo squats & leg presses. I actually came down in weight from the last time I did this machine. 

LEG EXTENSIONS:

(90lb x12) 3x

••••••••••

     OK, here's all of my thoughts on these three days. My bench is still inconsistent and it's annoying me. Previously, I managed 3 sets of 5 but this week, I was off by 2. I'm not sure if I just need to push myself harder or what. Frank thinks I'm doing too many sets with the lighter weight but I think I just need to get stronger overall. We'll see what happens next week. 

     As for deadlifts, well, I had no intention of going for a one rep max, but I did and I can't say that I'm upset about it. 251lbs is the most I have ever deadlifted. I think I may have gotten a little more than that on trap bar deads, but those don't really count lol. I will say, however, that I was junk after that. Absolute junk. I had no more energy or drive or anything. And that night, my neck decided it would stage a painful protest so I was also junk the next day. I'm still pleased though.

     Now squats. You all know squats are my favorite. I think it's safe to say that from here on out, PR's are going to be common. I'm in weights that I've not done before and that, my friends, is a very good feeling. Another very good feeling is that my knees are relatively pain free! I thought for sure these heavier weights would be taking a mighty big toll, but knock on wood, they have not. I'm thankful that there's been nothing but expected soreness for a little bit after and then I'm good; no major pain or injuries. Like the deads though, I'm 100% gassed after doing them. Oh, and I'll be taking an ibuprofen before bed to head off any pain that may try to creep in while I'm sleeping. 

     Overall, I guess I'm satisfied with my performance. We skipped overhead press day, but I don't really care lol. Performance-wise I've been good, but I'm not losing any weight. I went down a total of 14, then gained back 4. I've been maintaining a 10lb weight loss and that does not please me! I hate my body with a passion that burns hotter than the cheese on an oven-fresh pizza. Nothing seems to be changing. Nothing. I'm really very frustrated but that's kind of my normal state of being. Oh well, ugly body or not, I still got some PR's this week!

NEW PR!

     Great day in the power rack. Let's get right into it!

••••••••••

SQUATS:

Sumo:

Bar x10

Standard:

95lb x10

135lb x10

(165lb x5) 3x

SEATED LEG PRESS / CALF RAISE:

100lb x20 / x15

Sumo:

100lb x20 / x15

120lb x20 / x13

LEG EXTENSIONS / SPLIT SQUATS:

(100lb x10 / Body Weight x10 ea. leg) 3x

ABDUCTOR / ADDUCTOR:

(70lb x10) 3x / (50lb x10) 3x

MULTI HIP MACHINE:

Kickbacks:

35lb x12 ea leg

41lb x10 ea. leg

47lb x8 ea. leg

SEATED HAMSTRING:

(110lb x15) 3x

••••••••••

     Yup, a 5rep PR. I've never done this before in my life, not even years ago when I first started training. I'm very happy. My knees were a little achy, but they held up and powered through. They're not very happy with me right now, as I type this up, but they'll get over it. Eventually. I'm totally exhausted and I'm friggin' ravenous. I feel like an empty pit right now and I'm not so sure that the pets are safe. We had an early dinner because I couldn't wait any longer but I'm still hungry lol. I'm gonna have to wrangle something up in a few minutes. 

     The gym is closed on Monday but I'm going to probably do some KB stuff here at home. I don't really want to lose a day of training. I may even attempt some stuff this weekend, but it will need to be something that doesn't involve my knees too much. We'll see. Right now, I'm just riding high on the achievements of this morning. 

Solid

     The overhead presses seem to be working - my shoulders are feeling much more solid. Here's what I did:

••••••••••

OVERHEAD PRESS:

Bradford Press:

Bar x10

Strict:

67lb x7

77lb x4

77lb x5

77lb x4

KB PUSH PRESS:

Single Arm:

35lb x5 ea.

35lb x10 ea.

(45lb x5 ea.) 2x

FRONT RAISE:

(Bar x5) 3x

ISOLATERAL PRESS:

+10lb ea. x12

+12.5lb ea. x5

+15lb ea. x5 (lowered the seat a little)

+10lb ea. x10

LEANING REAR DELT FLY:

(70lb x10) 2x

80lb x6

80lb x4

ROTARY TWIST:

70lb x10 ea. side

80lb x10 ea. side

90lb x10 ea. side

MACHINE CRUNCH:

(80lb x10) 3x

••••••••••

     Everything went well and aside from normal muscle soreness, I had no shoulder pains or weird noises. Any day without weird noises is a win. Not only do they feel better in that way, but they also feel better to my touch. I was scratching an itch the other day and noticed a considerable difference in how my shoulder felt. They're a smidge bigger and decidedly more solid - less squish. I can't be upset with that. Oh no! Is the dreaded "bulk" beginning to happen? Is this when I start looking like a man? I'm gonna have to head on over to some influencers on the 'gram to see what they say. I'll let you know if I'm past the point of no return.