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Yesterday
Bench
8,6,6,6x95 first set amrap

Assisted dips 13 plate
4x8

10 knee raises
10sx12 lateral and side raises

I am hoping that this is going to work past the muscle memory gains..I am kind of working in Doug Young stuff regarding my squat and dead, but I'm doing low volume since I'm squatting.

My form is...

Weighed in at 197 pm Friday and Saturday. Had a major cheat day Sunday.

Yesterday
Back and biceps

Sumos no pain!
135x10
145x4
155x3
165x2

Legs and Shoulders
Squat
3x6x115 10x115 amrap last set

Oh dp
20sx6
Sohp
3x6x55
1x5x55

Yesterday my wife and I ran 2 miles in 20:50. She has been lifting and doing cardio with me. Definitely helps us stay consistent.
Felt pretty good the first 1.5 miles yesterday. Only cramped up the...

Couple measurements as of last week.
Height-6'4"
Weight-203
Body fat-estimated 17-19 percent
Biceps-14"
Waist-36"
Neck-17"

Would love to drop my body fat and waist to say 33 or 34.

Incline db press
30sx8
35sx8
40sx4
35sx5
40sx1 failed 2nd rep

Assisted dips 14 plate
4x8

5x3x115 off the floor today, sumo.

Quality of my diet was not good this week but I was always at or under maintenance.
ACL was bugging me today.
Sumo deadlifts
5x3x115

Assisted Pull ups
12 plate 8,8,6

Alternating face...

Wow. I pulled 405x1 probably December or November ish of 2013 after doing sheiko #29. I hurt my back warming up that summer because I had tight hammies and no core-was doing full time construction...

Should be hitting the gym twice this weekend..my program looks something like this..shooting for low volume linear progression since I'm eating under maintenance the majority of the time.
I walk...

Last night was cardio..30 minutes on the expresso bike..7 miles. 3.5 mile climb in there. Definitely burned after squats.

Today was gonna be legs and shoulders...wasn't gonna do shoulders as they were pretty sore but then after my warm up I felt good.
Quick warm up on bike
1.5 miles in 5.5 minutes

Squats was...

I cannot afford to do anything crazy in terms of eating. So basically eating fairly clean while getting back into lifting. I would like to lose some of this fat and firm up. Eventually gain back my...

4.4 miles on the bike
16 minutes

Db incline
8x25s
8x35s
3x40s
3x35s
5x30s

I'm back at it. Need to make sure my lower back, hamstrings, abs, and shoulders are good and rehabbed before anything gets heavy.
Rack pulls
4 pin
135x6
2 pin
3x135x6

Pull ups
12 plate...

Eat more. Bump it to 4000. Not gaining? 4500.

A bunch of different workouts I didn't post.
Back squats 4x8,8,7,6x225 belted
Leg extensions 4x12,10,8,10x210

Sick, lungs hurt, was nearly passing out after every set of squats.

SOHP
7x65...

Today was a good chest/tri day. Tough tho. Won't be able to do legs till Monday unfortunately. This was Thursday's workout. Super sore.

Incline DB Press
8x35s, 3x8x40s
Flat DB Press
3x8x40s...

I posted the rest of my sheiko journal elsewhere. Bench max went to 155 and squat to 315. Haven't tested the deadlift though.

So I still need to test my deadlift max, but I'm back to a...