David's Workout Journal

[davidg1212]

I've completed the first round a 3 day split I put together and decided I'll make a log. Starting out pretty fit, but not very strong. (I have no history with these lifts other than some bench pressing in the past and some recent squat form practice) My height is 5'11" with a current weight of 163lbs. I have a bench and rack, with a leg extension accessory attached. This is my picture progression thread, h ttp://forum.bodybuilding.com/showthread.php?t=150732673 if anyone is interested in visual progress. (Not enough posts to put the link in, just delete the space after the h on "http".)

My split

Day 1
ATG Squats
Walking Barbell Lunges
Leg Extensions
Standing Calf Raises

Day 2
Bench Press
Incline Bench Press
Overhead Press
Weighted Bench Dips

Day 3
Wide Grip Pullups
Deadlift
Pendlay Row
Barbell Curl
Behind the Back, Palms Up Forearm Curl
Barbell Shrug

I may move something from day 3 to another day since there's a lot more volume there.

[davidg1212]

December 30th, 2012

Only about 5 hours of sleep.

Leg day.

Shredded calves from barefoot running too far so no calf work today.

Some body weight squats and squat jumps to warm up.

ATG Squat (3 min between sets) Finally found proper form to avoid pain in shoulder/ neck area so I can start moving up in weight.
95lb x 10
100lb x 10
105lb x 10
105lb x 10 Finally found proper form to avoid pain in shoulder/ neck area so I can start moving up in weight.

4 min break

Walking Barbell Lunges (3 min between sets)
95lb x 22 (11 per leg)
95lb x 20
95lb x 20

2 min break

Leg Extensions (1 min between sets)
80lb x 15
90lb x 12
105lb x 10

2800 calories today

[davidg1212]

December 31, 2012

Chest, triceps, shoulder day.

Warmup:

Bench press the bar (45lb) x 15
5 pushups

Bench press (2 min between sets) Putting shame to my squats...
115lb x 5
135lb x 5 Not too difficult
155-------- Had to dump the weight. Trying to do too much too fast!
140lb x 5 Solid
145lb x 5 Strong finish but right around failure.

5 min

Incline Bench (2min)
95lb x 5
105lb x 5
115lb x 5
120lb x 5 Strong finish, but tough

3 min

Overhead press (2 min)
65lb x 5
75lb x 5
85lb x 5 Feeling it!
85lb x 5

1 min

Bench Dips (2 min)
Body Weight x 5 ( 1 min )
45lb x 10
45lb x 10
80lb x 10 holy hell the burn
80lb x 10

~3000 calories don't remember exactly

Jan. 1, 2013

Rest day Had to do some lifting ~45lb objects at work, but mostly walking/standing.

~2600 calories

[davidg1212]

January 2, 2013


I couldn't fall asleep last night, only got about 5 hours.

Back, biceps, forearms day

Wide Grip Pullups (2 min)
BW x 4
x 5
x 5
x 4

7-8 min ( have to drive somewhere for the pull ups and then drive home for the work out)

Deadlift (2 min) I have never performed a single deadlift in my life.
65lb x 5
95lb x 5
115lb x 5 (changed rest to 3 min)
125lb x 5
125lb x 5
135lb x 5

4 min

Pendlay Row (2 min)
95lb x 5
105lb x 5
105lb x 5
105lb x 5

3 min

Barbell Curl (2 min)
55lb x 10
65lb x 10
65lb x 10 I feel like I tore something in my throat area somehow here. Don't progress weight next workout.

3min

Behind the back, palms up Forearm Curl (2min)
65lb x 10 Too easy
85lb x 10 Not too difficult
95lb x 10 Still nothing too hard but got a good burn

2 min

Barbell Shrug
125lb x 10
125lb x 10 Tried holding barbell behind the back but I felt a tingling in my neck. Switching back to front.
125lb x 10

3200 calories

[davidg1212]

January 3, 2012

Rest day 2600 calories

January 4, 2012

Legs
ATG Squat (Been doing Sumo, but switched to regular/athletic stance) Dropped volume, increased weight by 20lb
45 x 5 (1min)
75 x 5 (1)
95 x 3 (2)
105 x 3 (2)
115 x 5 (4)
125 x 5 (4)
125 x 5 (4) Last rep was really tough
125 x 5 (4) Easier set than the 2nd 125lb. Comfortable moving up next workout.

4 min

Walking Lunges (less volume than last workout, more focus on strength gains in my squat)
95 x 20 (2min)
95 x 20

3 min

Standing Calf Raises
125 x 30

1 min

Leg extensions
80 x 12 (30seconds)
105 x 10

1 min

Lying Leg Curl
80 x 10 These were tough and I really felt it in my hamstrings when I stood up.


---------

Abs - no break between exercises

Decline frog crunches
25lb x 25

Plank 1 min

Side Plank 45 sec. each side

3200 calories

[davidg1212]

January 5, 2013

Chest, triceps, shoulders

Bench press
45 x 5 (1 min)
95 x 5 (1)
115 x 3 (1)
165 x 2 Accidental PR. I must have been tired from work because I added 25lb plates to each side instead of 10 and didn't notice. Got under the bar thinking I was going to do 2 warmups with 135. They were extremely difficult and I'm pretty sure the only reason I did 2 reps was because I got pissed off that I had "gotten weaker and couldn't bench 135."

145 x 5 (5min)
145 x 5 (5)
145 x 5 (5) Was worried that the 165 fiasco would hurt my working sets. They were tough as nails, but all reps were clean so I'm comfortable moving up in weight next workout.

(4)

Overhead Press
45 x 5 (30s)
65 x 3 (1)
75 x 2 (2)
85 x 5 (3)
85 x 5 (3)
85 x 5 (3) Some front neck pain.

Bench Dips
45 x 5 (1)
80 x 10 (2)
80 x 10 (2)
80 x 11 Eeked out one last rep because I wasn't sure if I could.

Incline Bench
85 x 11

-------

Abs, no breaks

25lb Plank 1 min

25lb Side planks 30s each side

25lb Frog Crunches x 30


---

2800 calories

[davidg1212]

January 6, 2013
Almost pushed the workout since I over did it on my biceps last time, but I just cut the bicep curls.

Deadlift
65 x 5 (1)
95 x 5 (1:30)
115 x 3 (2)
135 x 2 (2)
145 x 5 (4)
155 x 5 (4)
155 x 5 (4)

3 min

Barbell Shrugs

135 x 10 (2)
135 x 11 (2)
135 x 12

3 min

Superset Barbell Reverse Grip Curl on Bench (Palms down) and Curl on Bench
45 x 10 x 10 (1min)
45 x 5 x 10 (1)
45 x 5 x 10 The Reverse grip ones killed me and could only do 5 on the last 2 sets.

2min

Pendlay Row
95 x 5 (2)
95 x 10 (2)
95 x 10 (2)
95 x 10

Abs
No breaks

Frog Crunches 35lb x 30
Plank 25lb x 1 min
Side Planks 25lb x 30s each side

[davidg1212]

January 7

Rest day. 2200 calories

January 8

Legs

Squat
45 x 5 (1min)
75 x 5 (1)
95 x 3 (1)
115 x 2 (1)
125 x 1 (2)
135 x 5 (4)
135 x 5 (4)
135 x 5

4min

Lunges
105 x 20 (2)
105 x 20

2 min

Standing Calf Raises (held these in front instead of on shoulders for additional grip training)
135 x 20 (1:30)
135 x 20

3 min

Leg extensions
80 x 10 (1)
105 x 10

2min

Lying Leg Curl
70 x 10 (1)
70 x 8

----

Frog Crunches
35lb x 20

25lb Plank and Side Planks
1 min & 30 seconds on the sides

3000 calories

[davidg1212]

January 9, 2013
Chest, triceps, shoulders

Bench Press
45 x 5 (1)
95 x 5 (1)
115 x 3 (1)
135 x 2 (3)
150 x 5 (4)
150 x 5 (4)
150 x 5

2min

Standing Overhead Press
45 x 5 (1)
65 x 3 (1)
80 x 2 (2)
95 x 5 (3)
95 x 5 (3)
95 X 5 Hard!

3 min

Bench Dips
45 x 5 (1)
85 x 10 (2)
85 x 10 (2)
85 x 10

2 min

Close Grip Bench

95 x 10 (2)
95 x 8 Barely managed that 8th rep. I felt like I was close to failure around the 5th or 6th.

[davidg1212]

January 10

Rest day. 2400 calories

January 11

Back

Deadlift
65 x 5
95 x 4
125 x 3
145 x 2
165 x 5

Shrugs
145 x 10
145 x 13
145 x 12

Pendlay Row (Need to work on form. My back was leaving parallel)
105 x 10 x 3

Bicep Curl
55lb x 10 x 3

3000 calories

[davidg1212]

January 12, 2013

Rest day. Ran 3 miles and went out with friends. The day was around maintenance, but no exact numbers since I ate out for dinner.

January 13, 2013

Squats
45 x 5
75 x 5
95 x 4
115 x 3
125 x 2
135 x 5 x 5 sets Wasn't convinced about my form during the prior workout and felt weak from staying out late, but increased volume and went deep on all sets today.

Lunges
105 x 20
105 x 22

Standing Calf Raises
135 x 20 x 2 Continuing to hold the bar in front for grip training.

Added some more grip/ forearm training (wrist curls, pinching plates) and planks/ side planks

2700 calories

[davidg1212]

January 14, 2013

Chest, triceps, shoulders

Worked all day, but I though I was pumped up enough to make my strength gains. Things turned a little sour, but I added some volume to make up for the lack of intensity. I think I need to take a rest day between Squat and Bench/Press day.

Bench Press
45 x 5
95 x 5
115 x 3
135 x 2
155 x 5 Lost form on the 5th and raised my butt off the bench
155 x 3 I knew I couldn't go down for a 4th rep
145 x 5
145 x 4

Press
45 x 5
75 x 4
85 x 5 I had bad form last time and I was already pretty confident that I wouldn't improve.
85 x 5
85 x 6

Bench dips
90 x 10
90 x 10
90 x 9 Barely missed the last rep. Weeeaaaak night.

Close Grip Bench
95 x 10
95 x 10

Added some random stuff out of frustration, but didn't overdo it
Pendlay Rows
95 x 10

Barbell Bicep Curl
55 x 10

3000 calories

[davidg1212]

January 15, 2013
Rest Day 2200 calories

January 16, 2013

Back

Someone from work came to workout with me today and I sort of lost track of time between set, though I did try to keep up the usual tempo.

Deadlift
65 x 5
95 x 4
125 x 3
150 x 2
175 x 5

Shrugs
150 x 12
150 x 13
150 x 13

Pendlay Rows (maintained good form throughout)
95 x 10
95 x 10
95 x 10

Bicep Curl
55 x 10 x 3

Palms down and Palms up Bench Forearm Curl supersetted
45 x 5 x 10
45 x 7 x 12
45 x 5 x 14

25lb 1:30 Plank and 30 second side planks

2800 calories

[davidg1212]

January 17, 2013

Rest Day 2200 calories

January 18, 2013

Squat day

45 x 5
75 x 5
95 x 5
115 x 3
125 x 2
135 x 1
145 x 5 I wanted to be done after the 2nd rep, lol...
145 x 5 Last rep only went down to parallel
145 x 5 Finished off incredibly strong. Exhausted, but felt great.

Walking lunges

105 x 24
105 x 24

Pendlay Rows

95 x 10
105 x 10

Calf Raises (Deadlifted the bar and holding it at the top of deadlift form for grip training)
145 x 20
145 x 20

Planking 25lb 1:30, 30 seconds on the sides

2700 calories

[davidg1212]

January 19, 2013

Rest day 2400 calories

January 20, 2013

Pressing

Bench Press
45 x 5
95 x 5
115 x 3
135 x 2
155 x 4
150 x 3 >_>
145 x 5 Won't be going for the 155 mark again. Will go 150 next time

Press
45 x 5
75 x 3
90 x 5
90 x 5
90 x 5 These felt great and were tough with great form

Bench Dips
90 x 10
90 x 10
90 x 8

Close Grip Bench
95 x 10
95 x 10
95 x 8 I purposely burned myself out on this set by lower the bar at an agonizing 4 seconds.

Press
75 x 5 Still had more in the tank to burn out

Bench Press
145 x 3 ^^

Planked with a 35lb plate instead of the usual 25lbs. I didn't count, just went to failure.

Side planks were still with 25lbs.

Aiming 3000 calories. I thought I was gaining too fast and dropped my calories a bit, but now I feel stalled and will bump it back up.

[davidg1212]

January 21, 2013

Deadlift Day

65 x 2 this warmup weight is useless
95 x 3
125 x 3
155 x 2
185 x 6 I feel like I could make jumps higher than 10 lbs but I don't want to overreach.

Shrugs
155 x 3 x 11

Pendlay Rows
105 x 8 I did something to the back of my left knee/ upper calf here? I don't know exactly what happened but I was able to finish my workout without pain, but limped around the rest of the day since walking hurt. Still feel something there at odd moments 3 days later but I was able to work and squat without feeling it at all.
105 x 10
115 x 10

Bicep Curl
55 x 2 x 10
60 x 10

Reverse/ Reg Forearm Curl over bench
45 x 5 x 12
45 x 6 x 14
45 x 6 x 16 The reverses are killing me while the regulars pump me up after about 15 reps but aren't nearly as hard.

Usual planking, 35lb plate and 25 lb for the sides

3000 calories

January 22, 2013

Rest day 2400 calories

January 23, 2013

Squat day

Squat
45 x 5
75 x 5
95 x 4
115 x 3
135 x 2
150 x 5 4 sets with 5 min breaks Worked pretty late and only got 6 hours of sleep so I didn't jump the 10lbs I had been planning on and added an extra set when I realized I had a little more to give. I had to dig very deep during all the sets though and it was an incredibly intense workout. After the first few reps, the squats are slightly past parallel instead of ATG.

Lunges
105 x 24 x 2 3 min break between the two sets

Calf raises
150 x 20 x 2

Planking

2800 calories No working on my feet today. Did nothing physical other than the workout.

[davidg1212]

January 24, 2013

2400 calories

January 25, 2013

Exciting note today is a got a job at a hospital starting in about a week. Will be working 12 hour shifts though, so I may be switching my routine a few weeks ahead of schedule in exchange for full body days.

Press Day

Bench Press
45 x 5
95 x 5
115 x 5
135 x 3
150 x 5
150 x 5
150 x 5
150 x 4 Hopefully this slight back track will help me break past 155 next time.

OHP
45 x 5
75 x 4
85 x 3
95 x 5
95 x 4 failure
90 x 5

Bench Dips
90 x 10
90 x 11
90 x 9

Close Grip Bench
95 x 10
95 x 10
95 x 10

Pendlay Rows
95 x 5
115 x 5
115 x 5

Side laterals
10lb x 12 each arm

Planking

3000 calories

[davidg1212]

January 26, 2013

Rest Day. Didn't get a good count on calories since I made a big pot of bean/ chicken soup for multiple people and don't know how much of it I ate, but I roughly hit all macros/ hit a slight surplus.

January 27, 2013

Deadlifts
95 x 5
125 x 4
155 x 2
175 x 1
195 x 5 The weight feels a little heavy, but most likely for the fact that I've never lifted 195 before. I still haven't felt close to maxed yet.

Shrugs
160 x 10 x 3 I think I need to improve my form on these. Possibly need to drop the weight.

Pendlay Rows
125 x 5
125 x 5
125 x 5 Was losing good form.
115 x 5
115 x 5 Possibly the strongest/ best set I've done on these.

Bicep Barbell Curl
60 x 8
60 x 9
60 x 9

Planks!

3000-3100 calories A little off on measuring

[davidg1212]

January 29 will be the first day using JasonDB's novice program.

[davidg1212]

January 28

Rest Day 2300 calories

January 29

Workout A

Squat
45 x 5 x 2
95 x 5
115 x 3
135 x 5 x 5 Dropped the weight since the new workout has more volume and I want to ease into this smoothly without overreaching. This is about 75% of my estimated 1RM. Squats felt great.

Bench Press
45 x 5
95 x 5
115 x 5
135 x 5 x 5 Same deal here as the squats.

Barbell Row (not the Pendlays I've been doing)
45 x 5 x 2
95 x 5
115 x 5 x 5 New exercise and they're apparently supposed to be heavier than Pendlay rows, but I'm learning the exercise and starting a little lower.

Shrugs
150 x 10
150 x 8
150 x 8 It got really difficult. Doing it correctly though.

Skullcrushers
45 x 8 x 3 Learning the movement

Bicep Curl
65 x 10
65 x 8 Started doing a weird left shoulder raise. I don't even realize or feel myself doing it, though my workout partner pointed it out. Must be some form of cheating the reps.
60 x 8

Goodmornings
45 x 10 x 2 Learning the exercise. Need to work on maintaining my arched back.

Standing Calf Raises
155 x 20 x 2

Planks 35 lb 1:00, :30, 1:00
Side Planks 25 lbs :45 each side

3350 calories (I've actually lost 2 pounds in 3 weeks. Awesome bulking skills!)

[davidg1212]

January 30, 2013
Rest Day 2900 calories

January 31, 2013

I bought a scale/ body fat calculator yesterday. I have been relying on a public grocery store's scale which isn't so reliable.
Weigh in this morning:
159.6 lbs
11.8% Body Fat

Workout B

Squat
45 x 5 x 2
95 x 5
120 x 3
140 x 5 x 5 These felt great and only took 3 minutes between sets.

Deadlift
95 x 4
125 x 3
155 x 2
185 x 1
205 x 5 Still bumping up by 10 lbs, but its getting heavy.

OH Press
45 x 5
65 x 3
80 x 5
75 x 5 x 4 My workout partner was doing 75 lbs today and I forgot to add the weight back on for my 2nd set, so I just continued with 75.

Bent over Rows
105 x 5 x 5

Close Grip Bench Press
105 x 10 x 3

Barbell Curl
60 x 10
60 x 8
55 x 6 Felt like I was straining my bicep too hard and this is not important enough to risk a strain.

Standing Calf Raises
155 x 20 x 2

Seated Calf Raises
155 x 25 x 2

Planks

Calories: 3200

[davidg1212]

Feb 1, 2013

2900 calories

Feb 2, 2013

2600 calories

Feb 3, 2013

Workout A

Squat
45 x 5 x 2
95 x 5
125 x 3
145 x 5 x 3

Bench Press

45 x 5
95 x 5
120 x 5
140 x 5 x 5

Bent over Row

45 x 5
95 x 5
120 x 5 x 5 Kept good form, didn't use hip drive.

Shrugs
155 x 9
155 x 10
155 x 10 Leaned forward a tad and these felt much more natural

Skullcrushers
20lb dumbells = 40lb x 10 Felt it in my elbows so I went back to using the bar
45 x 10
45 x 10 Found the right grip width to avoid elbow pain (Middle finger wrapping around close grip line)

Barbell Curl
55 x 8
55 x 8
55 x 8

Goodmornings
45 x 10
45 x 10 Need to work on hamstring flexibility, especially the left leg.

Standing Calf Raises
155 x 20 x 2

Seated Calf Raises
155 x 30 Too easy
165 x 25 Still not too bad.

Planks
45lb plate 1:30
25lb side plank 0:50 each side

3100 calories

[davidg1212]

Crazy, busy first week at my new hospital job and didn't have time to post my workouts until now.

Feb 4, 2013
2900 calories

Feb 5, 2013

Squat
45 x 5
95 x 5
130 x 3
150 x 5 x 5 (3 min breaks)

Deadlift
95 x 2
125 x 2
155 x 2
185 x 2
210 x 5

OH Press
45 x 5
65 x 4
80 x 5 x 5

Row
45 x 5
110 x 5 x 5

CGBP
110 x 8 x 3

Barbell Curl
55 x 8 x 3

Plank 45lb x 1:00
Side Planks 25lb x :40 per side

3000 calories

Feb 6, 2013

3000 calories

Feb 7, 2013

Squat
45 x 5
95 x 5
135 x 3
155 x 5 x 5 (4-5 min breaks)

Bench
45 x 5
95 x 4
125 x 2
145 x 5 x 5 (5 min breaks) Almost failed on my 2nd set. Had to dig deep.

Row
45 x 5
95 x 3
125 x 5 x 5 (3)

Shrugs
160 x 8 x 2
160 x 10 These are feeling a lot better now that I'm doing them right.

Skullcrushers
50 x 8 x 3 I don't feel them in my elbows at all when doing them, but later in the week my elbows are bothering me and I keep wanting to blame these.

Curl
55 x 8 x 3

Goodmornings
55 x 10 x 2 I do a lot of patient moving/ lifting and I may cut these out so that I don't overwork my back. I'm still feeling some lower back fatigue during next workout's squats and I don't know if doing these heavy will go well with that.

3000 calories

Feb 8, 2013

3000 calories

Feb 9, 2013

2700 calories

Feb 10, 2013

Squat
45 x 5 x 2
95 x 3
135 x 3
160 x 5 x 5 (5)

Deadlift
135 x 3
165 x 3
190 x 1
215 x 5

OH Press
45 x 8 Was playing with grip width.
65 x 4
85 x 5 x 5

Row
45 x 5
115 x 5 x 5

CGBP
115 x 8x 3

Barbell Curl
55 x 8 x 3

Calf Raises
160 x 20 x 2

Seated Calf Raises
160 x 25
170 x 20 Used 25lb plates instead of 5lb plates for platform. Made them much tougher.

Frog Decline Cruch w/ 35lb plate x 25
Plank 45lb x 1:00, :30, and 35lb x :50
Side Planks 35lb x :35 per side

[davidg1212]

3100 calories

Feb 11, 2013

3100 calories

Feb 12, 2013

Squat
45 x 5
95 x 5
135 x 4
165 x 5 x 5 (5)

Bench
45 x 5
95 x 5
125 x 3
150 x 4 Had some pain in my chest right before squatting, almost failed the 4th rep.
145 x 5 x 4

Rows
45 x 5
95 x 5
130 x 5 x 5 (3) These were easier than the last couple times I rowed and I didn't use much hip drive.

Shrugs
165 x 8 x 2
165 x 10

Skullcrushers
55 x 8 x 3

Chin ups (I raised my rack to the highest point and kept my legs in a front lever to keep from touching the ground.)
BW x 5
BW x 5
BW+ 10lb x 5

Standing Calf Raises
165 x 20 x 2

Seated Calf Raises
170 x 20 x 2

Plank 45 x 1:00 & :30
Side Planks 35 x :40 each side

3250 calories

[davidg1212]

A whole bunch of things happened all at once to force a temporary change. I haven't stopped lifting and loved the program. I have a small fracture in my left foot and aggravated my sciatic nerve (hoping it came from a tight glute muscle pinching it ((that's what it feels like)), not a hernia). Also, my new hospital job is 3 days in a row of 12 hour night shifts with a decent amount of lifting patients (I also work a part-time job on my off days, but it doesn't impact much other than flipping between night and day schedules), which leaves me with 4 days in a row to workout, so I'm going to workout the day after the 3 days stretch of work and the day just before. I also hit 13% BF, which was the magic number to hit before cutting down to 8-9%, which I'll hit hopefully toward the end of march. Going to focus on strength training (CNS training > muscular) during the cut and ease back into heavy squats with a lot more prehab stretching and mobility work in my hips and shoulders.

[davidg1212]

Last workout before sciatica. Forgot the dates of my last couple workouts.

Squat
45 x 5 x 2
95 x 5
145 x 3
170 x 5 x 5 (I swear I nearly died toward the end) I knew I did something bad to myself though there wasn't really much pain till the next day.

Deadlift
135 x 2
165 x 2
195 x 1
220 x 5

OH Press
45 x 5
70 x3
90 x 5 x 5

Row
45 x 5
120 x 5 x 5

CGBP
120 x 8 x 3

Curl
55 x 8 x 2
60 x 8

Planks
45 x 1:00

Side Planks
35 x :40

[davidg1212]

Squat
45 x 5 x 2
95 x 5
135 x 3 (Was thinking about giving the 175s a shot if it felt alright but the aggravation was shooting down my right leg.)
135 x 5 (Thought about doing some lighter sets, but decided against continuing to give it a little more rest.)

Bench
45 x 5
95 x 5
125 x 3
150 x 5 x 5

Row
45 x 5
95 x 5
135 x 5 x 5

Shrugs
170 x 8 x 2
170 x 10

Skullcrushers
60 x 8 x 3

Pull ups (oops)
BW + 10 x 5

Chin ups
BW + 10 x 5
BW + 10 x 6

[davidg1212]

This is where things get changed up and the cut begins.

Feb 21, 2013

Squat
45 x 5
95 x 5
135 x 5 x 3 (Felt ok... Feels good to loosen it up a bit.)

Deadlift
135 x 2
165 x 2
195 x 2
225 x 5 (Not lowering butt as far down, less of a knee angle, made this easier than past Deadlifts and I felt more ham/ glute activation and less lower back! I can sort of feel the sciatic nerve thing, but not painful like with heavy squats.)

OH Press
45 x 5
70 x 3
95 x 5 x 3

Row
45 x 5
95 x 3
125 x 5

Bench (OH press and Bench will switch places on alternating workouts with the 2nd activity having reduced weights.)
45 x 5
95 x 4
125 x 3
145 x 5 x 3

Pullups
BW 5 x 3

Got some soreness in all areas so I'm really glad I dropped the accessory work.

[davidg1212]

Been on IF for a couple days now. Started this at 18 hours fasted (10 g of proteing before workout (50 calories)) and I was incredibly energetic even while under a caloric deficit. Loving it so far!

Squat
45 x 5
95 x 5
135 x 5
140 x 5
145 x 5 (Feeling better. Still going to take it slow since I can't afford to miss work due to injury.)

Deadlift
135 x 2
165 x 2
195 x 2
230 x 5 (Powered through this.)

Bench
45 x 5
95 x 4
125 x 3
155 x 5
170 x 1!!!!!!!! Forgot to take my workout partner's weight off and wondered why it was so heavy. Accidental PR
155 x 4 Burned out on the 170? Planning on doing 2 sets of Bench and OH Press each workout since that's 4 sets for the same muscle groups.

Row
45 x 5
95 x 3
130 x 5 x 5

OH Press
45 x 5
70 x 3
95 x 5 x 2 (Didn't reduce weight even though bench came first because I was feeling really good.)