1 Year to leave "Do I even lift?" Status.

Elliptical
20 mins

Incline DB Bench
30s x 20
50s x 12
75s x 8
75s x 8
75s x 6
50s x 8

Dips
BW x 15
+20 lbs x 7
+20 lbs x 7
+20 lbs x 6

DB Standing OHP
45 lbs x 8
45 lbs x 8
45 lbs x 8

Push Downs SUPERSET Facepulls
4 sets

Sunday

Elliptical
60 mins

Today

Elliptical
40 mins

Hip Circle Walks
5 mins

Walking Lunges
4 sets

More stretching


Hurt my neck in a weird old man injury this weekend so neck was phucked up so just wanted to get blood flowing again today, didn't wanna put weight on my back.

Scapula/Shoulder is still sore so today was a pump workout. May do something similar with back tomorrow

Elliptical
40 mins

Incline DB Bench
30s x 20
40s x 20
50s x 20
50s x 15

Dips
BW x 20
BW x 15
BW x 12

Lateral Raises
15 lbs x 3 sets of 15

Elliptical
40 mins

Pull Ups BW x 10
BW x 5
-Not smart with these weird pains. But getting better.

Rows
sets of 15 ish,super light, just moving the muscle

Curls
3 sets

Probably won't lift other than tomorrow morning when I'll do some arms since I have a wedding this weekend. Hopefully healed by the new week

Did elliptical and arms on the first


Today

Elliptical
35 mins

Hip Circle Walks
-Many sets

Walking Lunges
BW x 5 sets

Squats
135 lbs x 12
135 lbs x 12
155 lbs x 10
155 lbs x 10
155 lbs x 10

Hip Thrusts
1 plate x 15
1.5 plate x 12
1.5 plate x 12
1.5 plate x 10

Leg Raises
3 sets


Traps feel much better today. Some stiffness right now after the workout. Hopefully be able to lift full strength again this week

Feeling good today. That scapular pain is almost completely gone, feel it a little bit with lifting but it's just like background noise now. Still kept the lifting lightish for now but glad I'm not gonna be a phuckin cripple.

Elliptical
30 mins

DB Incline Bench
30 lbs x 25
50s x 15
65s x 12
65s x 12

Dips
BW x 12
BW x 10
BW x 10
BW x 10

DB OHP
35s x 12
40s x 12
40s x 12

Push Downs
4 sets

SUPERSET Face Pulls
4 sets

Elliptical
15 mins

Little extra cardio to cap it off. Dark and cold out now so not excited for walking.

Wow forgot a couple workouts. Did a leg workout that wasn't logged then a few cardio workouts

Today

Elliptical
20 mins

Pull Ups
BW x 16
BW x 6
BWx 5
BW x 6
BW x 6
-Huge drop off from first set lmao

Barbell Rows
135 lbs x 12
155 lbs x 8
155 lbs x 8
155 lbs x 6

Cable Rows
5 sets

-Then started lifting with gf, so was showing her stuff

Supported Pull Up Machine
3 sets

Single Hand Cable Rows
4 sets

Incline Curls
4 sets

Yesterday

Morning

Elliptical
60 mins


Evening

Incline DB Bench
35s x 20
50s x 15
75s x 8
75s x 7
75s x 5 >>> 60s x 6
60s x 6

Dips
BW x 12
BW x 10
BW x 8
BW x 8

DB OHP
40s x 10
40s x 10
40s x 10

Machine Chest Press
4 sets

Push Downs
4 sets

One Arm Push Downs
3 sets

Face Pulls
3 sets

Leg Raises
4 sets

Plank
1 set

Today

Pull Ups
BW x 10
BW x 8
BW x 8
BW x 6
BW x 6
BW x 4

Dead Lifts
135 lbs x 10
185 lbs x 8
185 lbs x 7
185 lbs x 7
185 lbs x 6

Cable Rows
5 sets

Underhand Machine Rows
4 sets

Incline Curls
4 sets

Barbell Curls
2 sets

Elliptical
30 mins

Hip Circle Walks
5 sets

Walking Lunges
5 sets

Squats
135 lbs x 10
135 lbs x 10
155 lbs x 8
185 lbs x 8


Hip Thrusts
2 sets


Worked midnights and slept 3 hours, felt really nauseous

Elliptical
15 mins

Dips
BW x 20
+20 lbs x 10
+20 lbs x 10
+20 lbs x 8
+20 lbs x 8

Incline DB Bench
50 lbs x 3 sets of 10-15

DB OHP
40 lbs x 10
40 lbs x 10
40 lbs x 10

Push Downs
5 sets

Elliptical
50 mins

Pull Ups
BW x 10
BW x 10
BW x 8
BW x 8
BW x 6
BW x 6

Machine Rows
5 sets

Dead Lifts
135 lbs x 10
185 lbs x 5
185 lbs x 6
185 lbs x 7- added straps

Underhand Cable Rows
4 sets

DB Curls
3 sets

One Arm Farmers Walks
60 lbs x 4 sets

Yesterday

Elliptical
40 mins


Today
Pull Ups
BW x 15
+15 lbs x 6
+15 lbs x 6
BW x 7
BW x 7

DB Incline Bench
35s x 20
50s x 12
75s x 10
75s x 9
75s x 8

Cable Rows
5 sets

Dips
5 sets

DB OHP
3 sets

Lateral Raises
2 sets

Machine High Row
3 sets

Nov 30th

Elliptical
40 mins

Dec 1st

Elliptical
20 mins

Hip Circle Walks
5 mins

Walking Lunges
5ish mins

Squats
135 lbs x 10
135 lbs x 10
155 lbs x 10
185 lbs x 8
185 lbs x 8
185 lbs x 8
185 lbs x 3

Single Leg Leg Curl
4 sets

Yesterday

Elliptical
30 mins

Stretching

-This was after the second night shift and 4 hours sleep. Really should've taken a bunch of preworkout and gone when I first woke up but instead waited until gf came home because she wanted to go as well

Today

Elliptical
40 mins

Incline DB Bench
30s x 20
50s x 15
75s x 9- Bad set up, really could've hit a PR if I had laid down properly
75s x 7
75s x 6
75s x 6
50s x 10

Dips
BW x 9
BW x 9
BW x 9
BW x 7

Chest Press Machine
4 sets

DB OHP
40s x 10
40s x 10
40s x 8

Lateral Raises
15 lbs x 4 sets

Face Pulls
5 sets

SUPERSET Push Downs
5 sets

Single Arm Push Downs
3 sets


Not bad. Thinking I may still not be fully recovered from the lack of sleep the day before but overall this was solid. Some pull ups were mixed in between the benching but nothing worth writing about.

Elliptical
30 mins

Pull Ups
BW x 9
BW x 8
BW x 8
BW x 8
BW x 8
BW X 6

Barbell Rows
135 lbs x 8
155 lbs x 6
155 lbs x 6

Cable Rows
6 sets

High Rows
4 sets

Fat Grip Dead Lifts
135 lbs x 3 sets of 6

DB Curls
25s x 3 sets

Machine Curls
3 sets

Barbell Curls
1 set

Elliptical
40 mins

Hip Circle Walks
6 rounds

Squats
95 lbs x 20
135 lbs x 10
155 lbs x 10
185 lbs x 8
235 lbs x 5
235 lbs x 5
185 lbs x 6
135 lbs x 8 - Paused reps

Walking Lunges
6 rounds

Leg Extensions
100 lbs x 3 sets of 8-10

Leg Curls
3 sets

Cable Crunchs
3 sets

Dec 8

Elliptical
30 mins

DB Curls
25 lbs x 5 sets

Push Downs
5 sets

Dec 9

Elliptical
45 mins

-These two workouts 4am before work, nice quick ones

Today

Elliptical
30 mins

Incline DB Bench
30s x 20
50s x 15
80s x 6
80s x 4
60s x 12
-Should've stuck with the 75s again and just done rep work

Dips
BW x 10
BW x 9
BW x 9
BW x 6

DB OHP
35s x 15
40s x 12
45s x 5

Face Pulls
4 sets

SUPERSET Push Downs
4 sets

Friday

Upper


Today

Elliptical
30 mins

Hip Circle Walks
5 sets

Walking Lunges
5 sets

Kettle Bell Swings
25 lbs x 3 sets

Squats
95 lbs x 10
135 lbs x 10
155 lbs x 10
155 lbs x 10
185 lbs x 6
185 lbs x 3
-Kettle bell swings for the first time in years prior to squats wasn't the best idea

Hip Thrusts
4 sets

Gym's reopened. First time lifting in nearly 5 months. During the down time I did pushups and pullups and got a bit into running. Never been more happy than today when I heard the clang of weights as I walked in.

Did some full body going very light. I know my history and if I just do what I want I'll definitely snap my chit up.

Squats
45 lbs x 20
95 lbs x 15
95 lbs x 15
95 lbs x 15
95 lbs x 15

Pull Ups
BW x 10
BW x 6
BW x 5
BW x 5

Barbell Bench
95 lbs x 20
115 lbs x 15
135 lbs x 8
135 lbs x 8

Barbell Rows
95 lbs x 15
95 lbs x 15
95 lbs x 10

Push Downs
4 sets

SUPERSET FacePulls
4 sets



Hilarious that my legs are sore already from this. Everything was done with about a minute rest or less since I have an hour scheduled in the gym at a time. So actually super efficient. 2 Mile run afterwards.

Stiff Legged Dead Lifts
95 lbs x 15
95 lbs x 15
135 lbs x 12
135 lbs x 10
135 lbs x 10

DB OHP
20 lbs x 20
30s x 15
30s x 15
30s x 12

Cable Rows
4 sets

Dips
BW x 10
BW x 10
BW x 8
BW x 6

Spider Curls
4 sets

Flat Bench
95 lbs x 15
95 lbs x 12
135 lbs x 8
135 lbs x 10
135 lbs x 6

Squats
95 lbs x 15
95 lbs x 12
135 lbs x 10
135 lbs x 10
135 lbs x 8

Pull Ups
BW x 8
BW x 6
BW x 6

Lat Pull Downs
3 sets

Pull Downs
4 sets

SUPERSET Facepulls
4 sets

DB Curls
25 lbs x 3 sets

Squats
95 lbs x 10
95 lbs x 12
145 lbs x 10
145 lbs x 12
145 lbs x 10

Barbell Bench
95 lbs x 20
135 lbs x 10
135 lbs x 10

Barbell Row
95 lbs x 15
115 lbs x 12
115 lbs x 12
115 lbs x 10

Push Downs
4 sets

SUPERSET Facepulls
4 sets

DB Curls
3 sets of 15

Single Arm Farmers Walks
35 lbs x 4 sets

Sandbag Walk
50 lbs x 1 set

Rotator Cuff Work
-many sets

Barbell Rows
95 lbs x 15
95 lbs x 12
95 lbs x 12
115 lbs x 12
115 lbs x 10
115 lbs x 10

Dips
BW x 15
BW x 12
BW x 12
BW x 6

Pull Ups
BW x 10
BW x 8
BW x 6
BW x 6

DB OHP
30 lbs x 4 sets of 15

Cable Rows
4 sets

DB Curls
4 sets of 20s x 10-15

SUPERSET Sandbag Carries
50 lbs x 4 sets

Push Downs
4 sets

SUPERSET Face Pulls
4 sets

SLDL
95 lbs x 15
95 lbs x 15
135 lbs x 10
135 lbs x 8
155 lbs x 8
155 lbs x 6
155 lbs x 6

Hack Squat
1 plate x 15
1 plate x 15
1.5 plate x 12
1.5 plate x 8

Lying Leg Curl
50 lbs x 3 sets of 10-15

DB Curls
20 lbs x 3 x 12-15

SUPERSET DB Skull Crushers
20 lbs x 3 x 8-12

Sandbag Carries
50 lbs x 5 sets


Won't have access to a gym until hopefully Thursday but may not be back by then either. So figured I should do a bit of upper with the lower. Sandbag carries are my new favourite thing. For sure will be purchasing a 100 lb bag for when the gyms get shut down again.

Squats
95 lbs x 15
95 lbs x 10
135 lbs x 12
155 lbs x 12
155 lbs x 12
155 lbs x 10

Barbell Bench
95 lbs x 15
135 lbs x 10
135 lbs x 9
135 lbs x 6

Unsupported One Arm Dumbbell Row
35 lbs x 3 sets of 10-15

DB Curls
20 s x 3 sets

SUPERSET DB Skullcrushers
20 lbs x 3 sets

Sandbag Carries
50 lbs x 3 sets

Squats
95 lbs x 15
135 lbs x 12
155 lbs x 15
155 lbs x 15
155 lbs x 11

Barbell Bench
135 lbs x 12
135 lbs x 12
135 lbs x 6

Pull Ups
BW x 8
BW x 8
BW x 6
BW x 6

Push Downs
4 sets

SUPERSET Facepulls
4 sets

One Arm Kettlebell Carries
52 lbs x 4 sets

Dead Lifts
65 lbs x 15
135 lbs x 10
155 lbs x 10
185 lbs x 6
185 lbs x 6
185 lbs x 4

DB OHP
35s x 15
45s x 10
45s x 9 >>> 35s x 4
45s x 6 >>> 35s x 5

Barbell Rows
95 lbs x 10
145 lbs x 8
145 lbs x 8
145 lbs x 8

Dips
BW x 15
BW x 12
BW x 12
BW x 12

DB Curls
22.5 lbs x 3 sets

SUPERSET DB Skullcrushers
22.5 lbs x 3 sets


The OHP felt way better than it did the first time I did it since quarantine. The dead lifts felt really good. Doing double over hand and my grip suffered a lot during the time off. Overall feeling more normal with the lifting

It's insane how tired I am after these workouts. The 5 months off of lifting really took away conditioning, I can see why people who have never lifted find it to hard to start. It's just weird because I wasn't inactive. I walked 20k a day, had some bands which I admit to be sporadic with. This really just proves to me how much more efficient actually lifting is compared to the body weight chit. Small workout today just to keep it up.

Leg Press
-No weight x 20
1 plate x 20
2 plate x 20
3 plate x 20
3 plate x 15
3 plate x 15

Cable Rows
3 sets of 15

Incline DB Bench
50s x 15
50s x 12
50s x 12

Hmm what a terrible job logging workouts. Highlights of the past week was 195 lb dead lift for 2 sets of 5 then 150 lb cable row for sets of 8 a few days later. Today's workout below.

Squats
95 lbs x 15
135 lbs x 10
155 lbs x 10
155 lbs x 10
175 lbs x 10
175 lbs x 8

Hack Squat
4 sets

Incline Bench
50s x 15
65s x 12
65s x 10
65s x 10

Dips
BW x 4 sets with pull ups supersetted in