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    WEEK 1, DAY 3 Bench Press 45x10 50x10 55x10...

    WEEK 1, DAY 3

    Bench Press
    45x10
    50x10
    55x10
    60x10
    70x7
    RP 65x6x5x4x3x3x2 (23)
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    ok, 1st time day 2. had to look up rest pause,...

    ok, 1st time day 2. had to look up rest pause, and overhead press, never done either

    Incline DB Press
    15#x9
    20#x9
    25#x9
    20#x8,6,6,5,3 (28)

    Squats
    85x5
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    thanks for sharing this w/ me, gonna start day 2...

    thanks for sharing this w/ me, gonna start day 2 tomorrow. i lost a lot of strength from my surgery as well, more than i had thought i would, and it's been slow progress getting it back, but there...
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    thanks, i don't even recognize myself in the...

    thanks, i don't even recognize myself in the mirror anymore, it's.. weird.


    so, hit a PR tonight, 1 mile on the treadmill in 15 mins flat. that included a 1 min warmup, and 2 90 second speed...
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    just echoing stuff already said. you have to...

    just echoing stuff already said.

    you have to be your own motivation, i routinely work out w/ the same 5-10 people, but i'm alone in a sea of headphones and people on their damn phones. i also...
  • Sticky: i was a social alcoholic for 20 years. I had...

    i was a social alcoholic for 20 years. I had gastric sleeve done in august of last year which among other things is forced no alcohol for a year which among my food addictions is also a reset on...
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    tonight, all cardio, gonna see what my 1.5 mile...

    tonight, all cardio, gonna see what my 1.5 mile time on the treadmill is

    yesterday another circuit day
    morning circuit cardio:


    jumping jacks 30 secs
    pvc bar squats 1 min

    plank 30 secs
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    nets been down for a few days yesterday: 6...

    nets been down for a few days

    yesterday:

    6 rotations:
    shoulder press - 65# to 45#
    rear delt flyes - 80# - 60 #
    side lateral raise - 10# to 5#
    front lateral raise - 10# to 5#
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    I'm a hurting unit today. did just a mile on...

    I'm a hurting unit today.

    did just a mile on the elliptical, 12:49

    then single leg/glute focus today. 5 sets

    single leg press - 135# to 115# on last set of 20
    leg raises
    side lying leg...
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    7 rotations last night, last set was double reps...

    7 rotations last night, last set was double reps again, then cardio this morning after work, not sure what if any conversion to flat land an elliptical is, but did a mile in 13:11, and the mile and a...
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    Incline DB Press - 20# down to 10 Seated Rows -...

    Incline DB Press - 20# down to 10
    Seated Rows - 70#
    DB Hammer Curls - 20# down to 10
    DB Incline Tricep Extensions - 15# down to 10
    Goblet Squats - 20# down to 15
    Weighted Dead Bug or Plank - 2...
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    well, tracking was changed, and now work...

    well, tracking was changed, and now work computers don't like it at all.

    for the next three months, i'm on night shift, gonna be doing circuit training every night, followed by a 30 min HiiT...
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    leg/glute focus today DB romanian deadlifts...

    leg/glute focus today

    DB romanian deadlifts
    DB reverse lunges
    Bridge
    Paloff Press - 8-10 breaths
    Weighted Dead Bug (yes, it sucked)
    box step ups
    flat bench leg raises
    weighted calf raises
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    down to 291 did slow reps every last set...

    down to 291

    did slow reps every last set today. sure wasn't feeling it going in, but i think i did pretty awesome, had the shakes most of the last half, starting to see a bit of improvement on...
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    full ab workout today, ouch. hanging leg...

    full ab workout today, ouch.

    hanging leg raises 3 sets
    machine crunches 3 sets

    cable crunches 3 sets
    squats 3 sets

    russian twist w/ 20# ball 3 sets
    barbell ab rollouts 3 sets, this was...
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    you gotta lay off the drinking period, the bar...

    you gotta lay off the drinking period, the bar snacks will follow. you know it already, but even 1 day of that destroys everything you did during the week. that doesn't mean you can't go out w/ the...
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    305 on the scale yesterday, can't remember the...

    305 on the scale yesterday, can't remember the last time i weighed this little. almost to the 200's, pushing through this week hopefully!

    gonna add the medicine ball in this week on body squats...
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    down to 312, went swimming for a good hour last...

    down to 312, went swimming for a good hour last week, felt both relaxed and exhausted afterwards.
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    those are some scary plank variations, i'll...

    those are some scary plank variations, i'll certainly add those in later, i'm still struggling w/ a regular plank. i used to be ok at 1 min, yesterday it was 20 seconds to failure.
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    down to 316 w/ the 200's in sight! slowly adding...

    down to 316 w/ the 200's in sight! slowly adding back in some cardio, but only at 30-40% previous weights right now. have total old man back today after the gym yesterday, and it sucks.
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