Getting less fatterer...

[78novacaine]

Currently sitting around 225# and 22-23% BF, aiming to drop about 10-15# of body fat. Going to be running GrouchyJarhead's intermediate upper/lower split for the next 8 weeks to maintain strength while using IF to create a deficit.

Started yesterday 4/8/19 with:

Paused comp grip bench - 10×3 @ 175# (80% of 220# Training Max)
Band assisted chins - 4×6
Pendlay Rows - 4×6 @ 155#, controlled reps, no jerking
Close grip paused bench - 4×12 @ 115#
Duffin Upright Rows - 2×25

[78novacaine]

4/9/19

High bar squats - 10×3 @ 250#
Romanian Deadlifts - 4×6 @ 225#
Leg press - 4×12, slow controlled reps
Standing DB calf raise - 4×12 w/ 60# DB's
15 minutes moderate intensity cardio

[78novacaine]

Conditioning circuit today, 25 minutes stopping only to change implements, did about 10-11 circuits total -

TRX rows ×10
Suitcase Carries- 30 yards each side w/ 70# KB
Overhead carries - 30 yards, started with a 20# KB, bumped to 30# after 3 sets then up to 40# after another couple sets for the rest of workout
36" box jumps ×3 - step down and reset between each, I like my knees.

[78novacaine]

4/11/19

Strict OHP - 10×3 @ 105#
Lat PD - 4×6 @ 70#
EZ bar curls - 4×12 with a dime per side
Kroc Rows - 75# DB - 4×20 per arm - picked a weight I could do 30ish reps with and hit 20's, no rest between arms but about 2 minutes between each left/right set

Tabata sprints on treadmill - 5.8 mph with 12* incline

[78novacaine]

4/13/19

Deadlifts - 10×3 @ 370#
Safety bar squats - 4×6 @ 185#
GHR with band assist - 4×12
Leg press calf raises - 4×12 @ 150#

[78novacaine]

4/15/19

Paused comp grip bench - 10×3 @ 185#
Band assisted chins - 4×6
Pendlay rows - 4×6 @ 165#
Paused close grip bench - 4×12 @ 120#
Duffin upright rows - 3×20

[78novacaine]

4/16/19

High bar squats - 10×3 @ 260#
RDL- 4×6 @ 235#
Leg press - 4×12 @ 200#
Standing DB calf raise - 4×12 @ 65#'s

Was gonna do 15-20 minutes of easy cardio but started getting a pretty hefty headache midway through the leg presses, so I just called it a day after the last of the weighted stuff and went home to get some food in me. I'll make up for it tomorrow with a core/conditioning circuit.

[78novacaine]

4/17/19

Core/conditioning circuit

TRX rows × 5
Plyo pushups off 26" box × 3
36" box jumps × 3
70# single arm suitcase carry × 30 yards/side
Overhead carry with 20# kb/hand × 30 yards

Completed 12 circuits in 25 minutes.

[78novacaine]

4/18/19

Strict OHP - 10×3 @ 110#
Lat PD - 4×6
Ez Bar curls - bar + 12.5#/side
Kroc Rows - 80# DB - 3×20/side, 1×30/side
Cable face pulls - 2×30
Tabata sprints - 8 sets, 6mph @ 10* incline

[78novacaine]

4/19/19

Deads - 10×3 @ 385#
SB Squats - 4×6 @ 195#
Band assisted GHR - 4×12
Calf raises - 4×12

Got on the stepmill for the first time today. I didn't want to overdo it and be stupid sore since I've got a lot of outdoor activities planned with the lady tomorrow, so I just did a half a mile/25 floors.

[78novacaine]

4/22/19

Paused comp grip bench - 10×3 @ 190#
Band assisted chins - 4×6
Pendlay rows - 4×6 @ 175#
Close grip 2 board press - 4×12 @ 135# (rotator cuff was bugging me a bit so I threw a shoulder saver pad on the bar for these)
Duffin Upright Rows - 2×25

[78novacaine]

10/23/19

High bar squats - 10×3 @ 270# - these are getting tough with the short rest periods but I got through them.
RDL - 4×6 @ 245#
Leg press - 4×12 @ 230#
DB calf raise - 4×12 @ 70/arm
Cable face pulls - 1×50

10 minutes on rower.

[78novacaine]

4/24/19

Core/conditioning circuit × 25 minutes

Lopsided farmers carries - 40/53# kb's, 30 yards × 2 (switch kb's to opposite hands)
Kb swings - 53# × 5
Overhead KB Carries - 30#/hand × 30 yards
36" box jumps × 3
TRX rows × 5

[78novacaine]

4/25/19

Strict OHP - 10×3 @ 115#
Lat PD's - 4×6 @ 80#
Ez Bar Curls - 4×12 @ bar+15#/side
Kroc Rows - 85# DB, 3×20/side, 1×30/side final set
Cable face pulls - 1×50

Tabata sprints - 6mph @ 12* incline

[78novacaine]

4/26/19

Deads - 10×3 @ 395#
Safety bar squats - 4×6 @ 205#
Band assisted GHR - 4×12
Calf raises - 4×12
Power cleans - 3×3 @ 130#
Cable face pulls - 1×50

30 floors on stepmill

[78novacaine]

Rotate cuff pain from last week didn't resolve itself by the time I warmed up for bench yesterday so ended up calling the session. Gonna take the rest of the week off from pressing movements and hope that does the trick. Worked up to a good single on deads today then hit some solid legs/back work.

Deads - 315×1, 405×1, 455×1, 495×1
Leg press - 180×6, 180+green band×6, 180+2 green bands×6, 270+2GB×6, 360+2GB×6, 180+2GB×20
Weighted back hypers - 2×15
Seated cable rows - 4×15
Cable face pulls - 2×30
DB shrugs - 80's×2×15

[78novacaine]

5/1/19

Core/conditioning circuit - 25 minutes

Farmer Carries - 2 70# kb's × 30 yards
Goblet squats - 40# kb × 5
TRX rows × 5
32" box jumps × 4 (15 minutes in I switched to 38" × 3 for the last 10 minutes)

[78novacaine]

5/2/19

Started off with my usual warmup which includes standing box jumps, and hit a new PB of 44" @ 220#, not bad I think for someone with no formal athletic background.

Seated cable rows - 5's pyramiding up to an RPE 9 set
Neutral grip pullups - 5×3
Wide grip pulldowns - 4×15
Lat pushdowns - 2×10
Kroc rows - 100×12/arm, 110×12/arm, 120×10/arm (grip gave out at 10)
Cable face pulls - 1×60

Tabata sprints - 6.1 mph @ 10* followed up with a 10 minute half mile cooldown walk.

[78novacaine]

Well this week hasn't gone as planned due to aforementioned rotator cuff pain, which is still there but hopefully is cleared up by next week. Did birthday squats today, currently down 8# to 222/~20% from starting point of 230/~23% so of course I rounded up to 225. Hit a couple moderate singles prior to repout sets.

Squats - 275×1, 315×1, 225×16/11/6 (bodyweight × age) I was pretty gassed after these so just hit a few sets of 10 ham curls and 2×30 cable face pulls and called it a day.

[78novacaine]

5/7/19

Shoulder is still a little tweaked so taking another week off pressing movements. Obviously this means I can't follow the planned programming so I decided to just have some fun in the gym this week. Rode my skateboard for about 30 minutes of cardio yesterday, and had a good session at the gym today.

Safety bar squats -205×3, 225×2, 245×1, 265×1, 285×1, 305×1, 325×1, 335×1 (last low bar squat sleeved PR was 340# 2 months ago and 10# higher bodyweight, so felt good to hit 335 for a SSB RPE 9.5 single)
Ham curls - 3×10
Leg press - 3×10
Neutral grip chins - 4×3, 1×5 (amrap)
Cable face pulls - 2×30
Rope tri pushdowns - 40/30/30

Rower - 4×250 meter sprints

[78novacaine]

5/9/19

Speed medium box squats - 195# on SSB plus single green bands - 10×2 EMOM + 2 singles @ 225# and 275# + bands
Speed deads - 255 + green band under 45# plate deficit - 8×1
BB shrugs - 135×15, 185×15, 235×15, 285×12
Neutral grip pullups - 4×3, 1×5
Cable face pulls - 1×100
20 mins cardio

[78novacaine]

5/10/19

10 minute incline walk

20 minute core/conditioning circuit:

Pull/chin × 2 (alternating sets between pullup, neutral grip and chinup)
88# KB suitcase carry (right side) × 30 yards
38" box jump × 2
Pull/chin × 2
88# KB suitcase carry (left) × 30 yard
38" box jump × 2
40# kb single arm rows - 1×5/side
Back extension × 5
38" box jump × 2

[78novacaine]

5/11/19

Trap bar deads - 265×5, 295×5, 315×3×5
Neutral grip chins - 4×3, 1×6
Lat pulldowns - 3×5, 8/8/8 drop set
DB bench press - embarrassingly light for 4×25 just to get some blood in the shoulders and chest
Cable upright rows - 2×10
Cable face pulls - 1×50

[78novacaine]

5/13/19

Safety bar squats - 205×3, 240×1, 290×1, 310×1, 340×1
Seated ham curls - 3×10
Leg press - 3×10
Flat db press - 4×25
Rope tri pushdowns - 3×20
Cable face pulls- 2×50

10 minute incline walk

[78novacaine]

5/14/19

Bent over rows - 135×8, 155×8, 185×3×6
Neutral grip chins - 4×3, 1×6
Db flat press - 35's, 4×25
Seated cable rows - 4×15
Cable face pulls - 1×50
Cable rear delt flys- 3×10

Concept 2 - 5×250 meters

[78novacaine]

5/15/19

Core/conditioning circuit -

25 minutes
Lopsided farmer's carry - 70/30# kb's × 30 yards
38" box jump
Pull/chin up × 2
Lopsided farmer's carry - 70/30# kb's (opposite side) × 30 yards
38" box jump
Pull/chin up × 2
Leg raises × 5
Single arm KB row - 70# ×5/5
38" box jump
Pull/chin up × 2

[78novacaine]

5/16/19

Deads - 315×3, 405×2, 455×2, 500×1
High bar squats - 205×4×8
Db flat press - 40/30/20
Supine medium grip lat pulldowns - 4×15
Cable face pulls - 1×50

20 minutes moderate cardio

[78novacaine]

5/20/19

Upper volume day
Neutral grip chins - 4×3, 1×7
DB flat press - 5×15 @ 50#
TRX rows - 5×10
Rope tri pushdowns - 2×25
Cable cross rear delt flies/rope face pull SS - 3×10/20
Smith machine shrugs - 3×15 @ 2 plates, 1×15 @ 1 plate

6×250 meter rows, 1:1 work/rest ratio

[78novacaine]

5/21/19

Low bar squats - 225×3, 275×1, 315×1, 345×1 (5# sleeves PR), 355×1 (15# sleeves PR)
Deads - 245×3×5
Leg press - 290×3×10
Seated ham curls - 3×10
Db flat press - 3×10
Cable face pulls - 2×30

[78novacaine]

5/23/19

Seated medium grip row - 6×8, 1×5 (pyramid in weight)
Db flat press - 45×8, 50×8, 55×8, 60×8, 65×8
Neutral grip chins - 2×4 - planned to do 5 sets but elbow tendinitis flared up BAD, tends to happen when I incorporate a lot of pull/chin ups so gonna back off of these for a while
Rope tri pushdowns - 3×20
Rope face pulls - 2×30
Strict bicep curls - 2×30×30#