Pain is weakness leaving the body

[blue9steel]

Walked 2.4 miles Thursday night.

[blue9steel]

Friday Jul 31 - Volume Push Day
-------------------------------------
Military Press 4x10x95wbar
Pallof Press 4x4Ex42.5
Flat Bench 4x10x140w110/bar
Chest Dips 4x10x-50 (assisted)
BNS Wrist Roller 4x3Ex50
Shoulder Dislocations 5x10
HIIT Elliptical 30 sec intervals, level 20, 60 calories, 3:52

Workout duration 1:24. Lower back felt much improved today, did a few light sets of good mornings to be sure but it didn't give me any trouble today. Still can't believe how poor my shoulder mobility is, going to keep working on that.

[blue9steel]

Walked 2.4 miles Friday night.

[blue9steel]

Walked 2.4 miles Saturday morning and 3.0 miles Sunday morning.

[blue9steel]

Monday Aug 3 - Volume Leg Day
--------------------------------------
ATG Squats 4x10x155w110/bar
Calf Raises 4x10x215w150
Superset EZ Curls 4x10x75 AMRAP Reverse 6
Reverse Lunges 4x4Ex95
Hip Thrusts 4x10x145
Side Planks w/hab 4x8x17.5
Hamstring Stretch 5x10sec

Workout Duration 1:22. My back popped several times this weekend and that's generally a good sign. Everything went well today, I likely won't have any problems with it this week. Apparently my hamstrings are way too tight so I added some stretches and I'll be reading up on that a bit.

[blue9steel]

Walked 2.4 miles Monday night.

[blue9steel]

Tuesday Aug 4 - Strength Pull Day
----------------------------------------
Pendlay Rows 5x5x180w145/125
BTB Shrugs 5x5x120w95
Pullups 5x5xbw
Superset Serratus Pushups 5x5
Strict Wide Upright Rows 5x5x95w75/65
Deadlift 5x5x230w185/160
Face Pulls 5x5x80

Workout Duration 1:26. Workout went well today. I used caution but no back problems.

[blue9steel]

Wednesday Aug 5 - Strength Push Day
---------------------------------------------
Military Press 5x5x130w105/90/bar
Leg Raise 4x8x10
Flat Bench 5x5x170w135/120/bar
Chest Dips 5x5xbw,w-25 (assisted)
Farmers Walk 8x75xhalf gym
Shoulder Dislocations 5x10
HIIT Elliptical 15sec intervals, level 20, 61 calories, 4:01

Forgot to record workout duration this morning. Night classes are making it difficult to get enough sleep so I was kind of tired at the beginning of the workout but once my blood started pumping it went pretty well overall.

[blue9steel]

Walked 2.4 miles Wednesday night.

[blue9steel]

Thursday Aug 6 - Strength Leg Day
----------------------------------------
ATG Squats 5x5x205w180/160/140/bar
Calf Raises 5x5x250w200/175
Superset EZ Curls 5x5x90w65
Good Mornings 5x5x170w135/120
Hip Thrusts 5x5x160
Hamstring Stretch 5Ex10sec
Vacuums 5x26sec

Squat motivation song today was: Sons of Odin by Manowar

Forgot to record workout duration again. Had a good workout this morning, left feeling energized.

[blue9steel]

Walked 2.4 miles Thursday night.

[blue9steel]

Friday August 7 - Volume Pull Day
---------------------------------------
Pendlay Row 4x10x140w100
BTB Shrugs 4x10x95
Pullups 4x10x-45 (assisted)
Superset Serratus Pushups 4x10
Strict Wide Upright Row 4x10x70w50
Deadlift 4x10x180w145
Face Pulls 4x10x65

Workout duration 1:23. Volume deadlifts are always brutal, they were definitely kicking my ass this morning. Otherwise a great workout, though there is this guy at the gym that wears WAY too much cologne and it's not even a good scent, very annoying.

[blue9steel]

Woohoo! I'm officially down 40lbs as of this morning. My projections suggest I've probably got another 34lbs to go before I hit my target BF% of 10%. That's probably three to four more cutting cycles after this one, so some time next Spring or Summer. I'm getting good results with a slow 0.5% of bodyweight per week approach (roughly 1.08lbs at the moment) so I'm going to keep doing that.

[blue9steel]

Walked 2.4 miles Friday night, Saturday morning, Sunday morning.

[blue9steel]

Monday Aug 10 - Volume Push Day
----------------------------------------
Military Press 4x10x95wbar
Pallof Press 4x4Ex42.5
Flat Bench 4x10x140w110/bar
Chest Dips 4x10x-50 (assisted)
BNS Wrist Roller 4x3Ex55
Shoulder Dislocations 5x10
HIIT Elliptical 30sec intervals, level 20, 60 calories, 3:55 (wasn't paying attention and did 15 sec intervals for the first half)

Forgot to record workout duration this morning, trying to decide if I should even bother now that things seem the right length. Workout went well today.

[blue9steel]

Walked 2.4 miles Monday night.

[blue9steel]

Tuesday Aug 11 - Volume Leg Day
----------------------------------------
ATG Squats 4x10x155w110/bar
Calf Raises 4x10x215w150
Superset EZ Curls 4x10x75w50 AMRAP Reverse 8
Reverse Lunges 4x4Ex95
Hip Thrusts 4x10x145
Hamstring Stretch 5Ex10sec
Side Planks w/hab 4x8x20

Squat motivation song this morning was: Antichrist Superstar by Marilyn Manson

Decided I'm not going to record workout duration any more until I change my program. Got a bit of extra sleep last night, workout went smooth this morning.

[blue9steel]

Wednesday Aug 12 - Strength Pull Day
--------------------------------------------
Pendlay Row 5x5x180w145/125
BTB Shrugs 5x5x125w90
Pullups 5x5xbw
Superset Serratus Pushups 5x5
Strict Wide Upright Row 5x5x95w75/65
Deadlift 5x5x230w185/160
Face Pulls 5x5x80

Deadlifts felt very solid today.

[blue9steel]

Walked 2.4 miles Wednesday night.

[blue9steel]

Thursday August 13 - Strength Push Day
-----------------------------------------------
Military Press 5x5x130w105/90/bar
Supported Leg Raise 4x8x10
Flat Bench 5x5x170w135/120/bar
Chest Dips 5x5x5w-20 (assisted)
Farmers Walk 8x80xHalf Gym
Shoulder Dislocations 5x10
HIIT Elliptical 15sec intervals, level 20, 60 calories, 4:01

Moved up to weighted dips today, that's a nice milestone. The shoulder dislocations seem to helping my left shoulder impingement issue.

[blue9steel]

Walked 2.4 miles Thursday night.

[blue9steel]

Friday August 14 - Strength Leg Day
------------------------------------------
ATG Squats 4x4x205w180/160/140/bar
Calf Raises 5x5x255w205/180
Superset EZ Curls 5x5x90w65
Good Mornings 5x5x170w135/120
Hip Thrusts 5x5x165
Hamstring Stretch 5Ex10sec
Vacuums 5x28sec

Squat motivation song today was: Hush by Blood for Blood

I'm not sure why good mornings make my back injury feel better afterwards but they do and that's plenty of reason to keep doing them even if they weren't so useful in other ways.

[blue9steel]

Walked 2.4 miles Friday night & Saturday morning. Walked 3.0 miles Sunday morning.

[blue9steel]

Monday August 17 - Volume Pull Day
------------------------------------------
Pendlay Rows 4x10x145w100
BTB Shrugs 4x10x95
Pullups 4x10x-40 (assisted)
Superset Serratus Pushups 4x10
Strict Wide Upright Row 4x10x70w50
Deadlift 4x10x180w145
Face Pulls 4x10x65

Had a work emergency as I was pulling into the gym this morning so I had to rush off and handle that before coming back to finish. I was a little unfocused but I think it went pretty well despite that.

[blue9steel]

Walked 2.4 miles Monday night.

[blue9steel]

Tuesday Aug 18 - Volume Push Day
-----------------------------------------
Military Press 4x10x95wbar
Pallof Press 4x4Ex42.5
Flat Bench 4x10x140w110/bar
Chest Dips 4x10x-45w-65 (assisted)
BNS Wrist Roller 4x3Ex55
Shoulder Dislocations 5x10
HIIT Elliptical 30sec intervals, level 20, 60 calories, 3:59

A little tired when I got to the gym but I perked right up once I hit the weights.

[blue9steel]

Walked 2.4 miles Tuesday night.

[blue9steel]

Wednesday Aug 19 - Volume Leg Day
-------------------------------------------
ATG Squats 4x10x160w110/bar
Calf Raises 4x10x220w155
Superset EZ Curls 4x10x75w30 AMRAP Reverse 75-2 55-8
Reverse Lunges 4x4Ex95
Hip Thrusts 4x10x145
Hamstring Stretch 5x10sec
Side Planks w/hab 4x8x20

Squat motivation song today was: The Night Santa Went Crazy by Weird Al Yankovic

[blue9steel]

Walked 2.4 miles Wednesday night.

[blue9steel]

Thursday Aug 20 - Strength Pull Day
------------------------------------------
Pendlay Rows 5x5x185w145/130
BTB Shrugs 5x5x125w90
Pullups 5x5xbw
Superset Serratus Pushups 5x5
Strict Wide Upright Row 4x4x100w80/70
Deadlift 5x5x235w185/165
Face Pulls 5x5x80

Rows were a bit sloppy today, I'll have to work on that. Deadlifts were solid.