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

[Gibb1991]

Elliptical
15 mins

Pull Ups
BW x 13
BW x 6
BW x 7
BW x 6
BW x 5
BW x 5

Cable Rows
4 sets

High Row
4 sets

T Bar Rows
4 sets

Single Arm Overhead DB Carries
40 lbs x 4 sets

DB Curls
4 sets

[Gibb1991]

Damn finally on a new page. Been very happy with lifting lately. I think today is the 8th day of not missing a day in the gym? Granted I have been on vacation for 2 weeks which has made it way easier. Joints all feel good. Been refreshing.


Elliptical
50 mins

[Gibb1991]

And back at work. Brb working back to back 12 hr midnights makes it just rough getting in the gym for legs, chest and back are not bad because I don't need to warm up much for either. So happy I did as much as I did in the time I had today

Elliptical
10 mins

Squats
135 lbs x 8
135 lbs x 10
155 lbs x 10
185 lbs x 10
185 lbs x 7
185 lbs x 6
-It's not that I was weak but I just felt so stiff. Rushed through the warm up after less than adequate sleep. So Goal was to just get 185 on my back again today.

Single Leg Leg Press
4 sets

Single Leg Leg Curl
4 sets

[Gibb1991]

Elliptical
10 mins

Incline DB Bench
30s x 15
50s x 15
65s x 13
80s x 5
50s x 10
-Hard AF on 4 hr sleep.

Dips
4 sets

Lateral Raises
4 sets

Push Downs
4 sets


Quickie workout due to lack of time. Had to get up after work and drive for 4 hours so got in and out real fast. Thought about just skipping today and doing chest/back tomorrow but want this streak to continue.

[Gibb1991]

Yesterday

Elliptical
30 mins

Pull Ups
BW x 15 -hnngh first time doing that in a while
BW x 8
BW x 8
BW x 6
BW x 6

Cable Rows
4 sets

One Arm Machine Row
3 sets

More Pull Ups


Curls
4 sets


Today

Squats
65 lbs x 10
135 lbs x 10
165 lbs x 10
165 lbs x 10

Pull Ups
3 sets

-Did some arms after. Wasn't meant to be an actual workout was just lifting with a friend.

[Gibb1991]

Elliptical
45 mins

[Gibb1991]

Went in for dead lifts and lower body, did my usual cardio and hip stretches, but as soon as I grabbed the bar and did some warm up reps I knew I was gonna phuck myself up. So just did basically 40 mins of stretching and foam rolling. Feels good. Hopefully 100% tomorrow

Elliptical
20 mins

Dead Lifts
135 lbs x 4

-40 mins stretching and foam rolling

[fishnbrah]

[Gibb1991]

Always there for me brah <3



Thread been inactive a while, my god. Haven't stopped lifting, but lifting for injury prevention for a long time now. Becoming an old man with all the pains I've caused myself since I was once strong.

Went to Alberta for a week and just got back. Realized how that I'm definitely in shape compared to the people around me, but that I'm a total slob compared to a huge population. Hiked up a couple mountains and it nearly killed me, the worst was when some 60 year old man who is probably some hardcore hiker for forever just hiked up the steepest part of a ridge in a quarter the time it took me and my friend.

So figured I should get back into writing these things down.

Yesterday

Aerodyne Bike
5 mins warm up, 3 rounds of HIIT (maybe 4 but I genuinely cannot recall)

Elliptical
30 mins


Today

Elliptical
30 mins

Hip Circle Walks

Walking Lunges
3 rounds full gym

Goblet Squats
60 lbs x 15
60 lbs x 15
60 lbs x 10

Squats
135 lbs x 10
155 lbs x 5
205 lbs x 6
205 lbs x 6
205 lbs x 4

Hip Thrust Machine
1 plate x 20
1.5 plate x 15
1.5 plate x 12

Leg Raises
3 sets

SUPERSET Back Extensions
3 sets

[Gibb1991]

Cable Row
15 reps
15
12
6
6 >>> 15

SUPERSET Push Downs
3 sets

Chin Ups
4 sets

T Bar Rows
1.5 plates x 12
1.5 plates x 12
1.5 plates x 10

DB Skull Crushers
3 sets

SUPERSET DB Curls
3 sets

TRI SET Lateral Raises
3 sets



Quick workout between midnight shifts

[Gibb1991]

Elliptical
35 mins

Body Weight Lunges
5 mins

Dead Lifts
135 lbs x 5
185 lbs x 6
235 lbs x 3
235 lbs x 3
235 lbs x 3
-Going back to without straps. I recognize how pathetic my hands are so these will be gross for a while

Squats
135 lbs x 12
135 lbs x 12
135 lbs x 12
135 lbs x 12

Leg Curls
4 sets

One Arm Farmers Walks
50 lbs x 4 sets

[Gibb1991]

Elliptical
40 mins

Walking Lunges
3 sets

Push Ups
BW x 20
BW x 20
BW x 15

Incline DB Bench
40s x 12
60s x 10
60s x 10
70s x 8
70s x 6
-Real odd today. Felt very weak on these for whatever reason

Dips
BW x 15
BW x 13
BW x 12
BW x 10

Standing DB Shoulder Press
40s x 8
40s x 8
40s x 6

Close Grip Bench
115 lbs x 8
115 lbs x 8
115 lbs x 6

Push Downs
5 sets

SUPERSET Face Pulls
5 sets



Odd weakness today considering I ate well yesterday and slept well. Probably to long for cardio beforehand but I find cardio before lifting really lubes up my joints



Workout 2
-Gf wanted company at the gym in the evening so went with her

Elliptical
20 mins

Dead Lifts
135 lbs x 8
185 lbs x 6
185 lbs x 6
185 lbs x 5

SUPERSET Pull Ups
5 sets

Cable Rows
4 sets

Machine Rows
3 sets

-Then some curls while I was teaching her how to do some stuff.

[Gibb1991]

Mildly regret that second workout. Super beat up today.

[Gibb1991]

Elliptical
30 mins

Hip Circle Walks
4 sets

Walking Lunges
BW x 4 sets

Goblet Squats
50 lbs x 8
50 lbs x 10
50 lbs x 10
50 lbs x 10

Squats
135 lbs x 10
135 lbs x 10
155 lbs x 10
185 lbs x 8
205 lbs x 6
205 lbs x 6
155 lbs x 10

DB Stiff Legged Dead Lifts
50s x 2 sets

[Gibb1991]

Elliptical
35 mins

Pull Ups
BW x 15
BW x 7
BW x 6
BW x 5
-Just wanted to see if I could do 15 fresh. Very happy to do so

Barbell Rows
135 lbs x 10
155 lbs x 8
155 lbs x 7
155 lbs x 7

Cable Row
4 sets

Underhand Cable Row
4 sets


Will do biceps later tonight

[Gibb1991]

Elliptical
30 mins

DB Incline Bench
30s x 20
50s x 12
75s x 9- failed the 10th rep
75s x 8
75s x 7 >>> 50s x 8

Dips
BW x 4 sets

DB OHP
30s x 15
35s x 12
40s x 12
45s x 6 >>> 30s x 10

Push Downs
4 sets

Single Arm Push Downs
-Many sets

[Gibb1991]

Elliptical
30 mins

Hip Circle Walks
-3 rounds full gym

Walking Lunges
-3 rounds full length

Goblet Squats
50 lbs x 2 sets of 12

Hack Squat
1 plate x 15
2 plate x 12
2.5 plate x 10
2 plate + two 25 lb plates x 6
2 plate + two 25 lb plates x 6 >>> 2 plates + one 25 lb plate x 8 >>> 2 plates x 10 >>> 1 plate x 10

SLDL
135 lbs x 10
185 lbs x 8
185 lbs x 8
185 lbs x 8

Leg Raises
2 sets of 15

SUPERSET Back Extensions
2 sets of 12

[Gibb1991]

Friday

Arms

Saturday

HIIT
20 mins 4 rounds

LISS
20 mins

Sunday

Elliptical
25 mins

Pull Ups
BW x 12
BW x 10
BW x 8
BW x 6

Barbell Rows
135 lbs x 10
155 lbs x 8
155 lbs x 8
155 lbs x 8
155 lbs x 7

Cable Rows
5 sets

High Rows
4 sets

Preacher Curls
3 sets

Machine Curls
3 sets

[Gibb1991]

Legs

Elliptical
40 mins

Hip Circle Walks
Approx 5 mins

Walking Lunges
3 rounds full gym

Goblet Squats
50 lbs x 12
50 lbs x 10
50 lbs x 10

Squats
135 lbs x 10
135 lbs x 10
155 lbs x 5
185 lbs x 5
215 lbs x 6
215 lbs x 6
215 lbs x 6
155 lbs x 10
155 lbs x 10

DB Stiff Legged Dead Lifts
40s x 12
50s x 10
50s x 10

[Gibb1991]

Thurs

Elliptical
30 mins

Incline DB Bench
-don't remember, top set 80s x 5

Dips

DB OHP

Face Pulls

Push Downs



Then 3 days at a cottage, no exercise.


Today

Elliptical
30 mins

Pre work cardio

[Gibb1991]

Yesterday

Elliptical
35 mins

Hip Circle Walks
-approx 5 mins of walking

Walking Lunges
BW x 3 sets full gym length

Goblet Squats
50 lbs x 3 sets of 10

Squats
135 lbs x 10
135 lbs x 10
155 lbs x 10
185 lbs x 5
225 lbs x 5
225 lbs x 1- Little groin pain so stopped
155 lbs x 10

DB RLDL
60s x 3 sets of 8-10

I did something else I'm sure but I can't recall. Very happy to have 2 plates on my back again without pain to back or hip. The groin thing was just a one off thing that would've gotten worse if I continued. Woke up pain free so that's all that matters.


Today

Elliptical
30 mins

Pull Ups
BW x 15- Maybe the first time I've hit 15 in like 2 years
BW x 8
BW x 8
BW x 6

Barbell Rows
135 lbs x 10
155 lbs x 8
155 lbs x 8
155 lbs x 6
155 lbs x 7

Unilateral Cable Rows
3 sets of 10ish

Unilateral Lat Pull Downs
3 sets

DB Curls
30s x 3 x 10

Spider Curls
22.5 lbs x 2 sets of 6-8

Farmers Walks
50 lbs x 1 set each hand

Forearms already gassed anyways. Felt a good core flex though

[Gibb1991]

12th

Chest Day

Top thing was the dips with extra 20 lbs for sets of 5.

Also incline DBs 70s for 12


Havent been back since fuark

[Gibb1991]

Elliptical
35 mins

Hip Circle Walks
5 mins

Walking Lunges
BW x 6 full length of gym

Goblet Squats
50 lbs x 3 sets of 10

Squats
135 lbs x 10
135 lbs x 8
155 lbs x 8
185 lbs x 5
225 lbs x 6
225 lbs x 6
225 lbs x 2- felt like something bad might happen
185 lbs x 6
-fairly large improvement from last leg day, glad I wrote the last one down. Didn't realize how many more total reps I did

Had to get out of there. Was going to do some SLDL but want to save that for conventional deads

[Gibb1991]

Elliptical
15 mins

Pull Ups
BW x 15.75
-So pissed, just want to get past 15 again
BW x 8
BW x 7
BW x 6
BW x 4

Barbell Rows
135 lbs x 8
135 lbs x 8
155 lbs x 7
155 lbs x 6
155 lbs x 5

Machine Rows
5 sets

[Gibb1991]

Elliptical
20 mins

Incline DB Bench
25s x 10
40s x 10
75s x 10
75s x 8
75s x 6>>> 40s x 8
40s x 10

Dips
+20 lbs x 6
+20 lbs x 6
+20 lbs x 6 >>> BW x 5
BW x 8

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

Push Downs/Face Pulls
5 sets

[Gibb1991]

Airodyne Bike
HIIT - 4 rounds over 20 mins

Elliptical
40 mins

Swimming
10 mins

[Gibb1991]

Elliptical
30 mins

Hip Circle Walks
5 rounds

Walking Lunges
6 rounds

Goblet Squats
2 sets of 10

Squats
135 lbs x 10
135 lbs x 10
155 lbs x 8
185 lbs x 1
225 lbs x 6
225 lbs x 1
155 lbs x 8
155 lbs x 8
-Felt super heavy today, but had blood work this morning so maybe that's it

Single Leg Hamstring Curls
3 sets each

[fishnbrah]

good job gib man. some motivation

[Gibb1991]

good job gib man. some motivation

This fawkin guy <3

[Gibb1991]

Finally did some blood work. Turns out my testosterone is just below the upper normal limit. I have mixed feelings on this because 1) that's awesome 2) now being weak is 100% my own fault. Lifitng has been going very for months now, I attribute that to more or less quitting drinking. So I'm more inspired to lift than I have been in a very long time.

Elliptical
30 mins

Pull Ups
BW x 15
+20 lbs x 5
+20 lbs x 5
+20 lbs x 4 >>> BW x 8
BW x 8

Barbell Rows
155 lbs x 7
155 lbs x 7
155 lbs x 6

Cable Rows
5 sets, top set was a 4 rep max

DB Curls
30s x 3 sets

Spider Curls
22.5 lbs x 2 sets