The Wrath of the Math: JSClen's workout log

[JSClen]

May 18




Back in the gym! Noontime office workout. Friday before a long weekend, let my team go at noon just so I could go workout uninterrupted, haha.

I really wanted to test out the rack for some overhead presses... but... the rack is in a part of the room with a low ceiling, and I am so tall that I cant extend my arms without the bar itself hitting the ceiling. So... I guess no standing OHP from the rack. I will have to clean the bar from the floor still. So I decided on some seated OHP from the rack instead.

warmed up the shoulders

Seated OHP (medium rests)

empty bar warmup
95 x 3
125 x 3
*sleeves, wraps*
140 x 3
160 x 3
175 x 1
*sleeves off, wraps off, down to 60 sec rests*
125 x 8
125 x 5
125 x 4
125 x 4
125 x 4

notes: damn, still feel like I am off my groove, everything was heavy af. so once again, dropped the weight on the assistance


Closegrip Bench (60 sec rest)

135 x 13
135 x 12

notes: I really felt like I pussed out on this one.

Superset: DB Flat Press & DB Incline Rows (2 min rests, elbow sleeves)

100s x 5 / 50s x 8
100s x 5 / 50s x 8
100s x 5 / 50s x 8

notes: the 100s felt frickin heavy, but I did what I could.

V-Bar Cable Pushdowns (60 sec rests)

7 plates x 12
7p x 12
7p x 12


Superset: DB Hammer Curls & Band Pullaparts & Band Pushdowns & Cardio (the cardio was the rest b/w sets)

50s x 15 / 20 pullaparts / 50 pushdowns / 5 min LISS cardio
50s x 15 / 20 pullaparts / 50 pushdowns / 5 min LISS cardio
50s x 15 / 20 pullaparts

notes: the thought of cooldown cardio was boring to me, so I mixed it in with my other work.


Again, still shaking off the rust. Now to try to fall asleep without giving myself a concussion.

[JSClen]

May 20




Sunday morning strongman gym. slightly different crew, but a little more full than Saturdays lately.

warmed up the legs: quad extension machine, leg curl machine, TKEs, calf raises, dorsiflexions


SSB Squats (long rests, knee sleeves, squats hoes)

70 x 5
160 x 3
250 x 3
280 x 3
315 x 1
350 x 1

notes: I was worried how my back would feel, but all seemed well.

SSB Good Mornings (short rests)

70 lb bar x 15
70 x 20
70 x 15

Trap Bar Deadlifts (traded sets with 3 other guys, sock feet)

275 x 15
275 x 10
FAT GRIPZ 275 x 10

notes: damn these feel easier than axle deads. not just the weight, just less winding. maybe I will do these as assistance, lol

T-Bar Rows (short rests, elbows low)

70 x 10
70 x 10
70 x 10

Planks (no rest)

front plank for 30 sec
side plank for 20 sec, both sides

Yoke Walk

340 lb Yoke for 120 ft, drop, repick, walk back 120 ft

notes: the weather was cooperative so we went out into the parking lot and I did this as a finisher


Afterwards, we tried to improvise a truck pull (someone had their 5 ton truck from their job)... but we just ended up getting strangled by the harness, so we gave up, lol

My back seemed fairly tired so I went home after that, but it felt like a good day.

[JSClen]

damn, the transition back from 3 weeks of travelling has been slow. After every workout it feels like I am wrecked for days. Damn old age.

[JSClen]

May 23



In an effort to catch up, I did 2 mini workouts todays. Just the main stuff, not a lot of extra.

Workout A

Noontime office workout.

warmed up the shoulders

Bench Press

empty bar warmup
135 x 5
195 x 3
*sleeves, wraps, long rests*
220 x 3
250 x 1
275 x 1
*wraps off, loose sleeves, rests down to 60 sec*
195 x 8
195 x 7
195 x 7
195 x 3

Seated BB OHP (tight sleeves, 60 sec rests)

125 x 9
125 x 6
125 x 7
125 x 3

post: 10 min LISS cardio


Workout B

evening strongman gym

Deadlifts (long rests, socks)

135 x 5
225 x 3
275 x 3
325 x 1
375 x 1
420 x 1
465 x 1

Leg Press (steep incline)

115 x 100 reps

notes: that's the weight that was left on the sled so I just went until my legs were sore

Leg Extensions (short rests)

150 x 10
150 x 20
150 x 20
150 x 20
150 x 20


By then it was approaching 10 pm so I came back home.

[JSClen]

Recovery time still not great. Thursday I was wrecked all day at work. Friday morning I was similarly just flat out reeling, leaning from side to side, racoon eyes; but I ate a bit of food, rallied and went to the office gym for a Friday noontime session.

[JSClen]

May 25



office gym

warmed up the shoulders

Seated OHP

empty bar warmup
95 x 5
125 x 3
*sleeves, wraps, long rests*
140 x 3
175 x 1
*wraps off, loose sleeves, rests down to 60 sec*
125 x 8
125 x 8
125 x 7
125 x 2

notes: muscle endurance is improved from last week

Closegrip Bench (60 sec rests, loose sleeves)

195 x 8
195 x 7
195 x 7
195 x 4

At this point I realized I had chosen a poor workout shirt. White undershirt, being sweaty had rendered it see-through, and I suspect the rest of the office gym was not pleased with this, lol.

I went to do some dumbbell work, and there were 2 benches, a guy was curling on one, the other was free, but a lady had positioned the free bench close enough that she could feel "protected" while she did ab work, like it was cover or something. I went up to her, asked if she was using the bench, she said no, she was using it to "keep the breeze from hitting her"... ok, well I am just gonna go use it do work. 30 seconds after pulling it away from her, another lady comes up to the first and lays down her yoga mat beside her, which is now way too close to my bench, despite having just pulled it away a bit. She looks at me, and in a thick Asian (Korean?) accent asks me if I can pull my bench away. I just start to pull it further while she keeps talking to me:

"Can you move..."
"so you can talk to your friend, got it, moving it"
"I want to talk to her..."
"already moving it, got it"
"it just that..."
"I already moved it, going to do work now, bye"
" ... "

And then the Korean lady starts to talk to the Eastern European lady in Ukrainian or Russian or something. It's not like this isn't an office gym, and you could just talk to each other in the office proper. Maybe I was just cranky, its none of my business if they want to halfass their workouts and not be at their desk.


Superset: Incline DB Press & Incline DB Rows (short rests)

40s x 20 / 40s x 20
40s x 20 / 40s x 20
40s x 20 / 40s x 20

DB Skullcrushers (short rests)

20s x 10
20s x 10
20s x 10

Incline DB Fly (short rests)

20s x 10
20s x 10
20s x 10

DB Shrugs (60 sec rests)

100s x 15
100s x 15
100s x 15

Then crawled back to my desk, finished my lunch, came home and crashed. Saturday I will probably lay low also, prioritize rest.

[JSClen]

May 27




Sunday morning strongman gym.

warmed up the legs in my usual way

SSB Squats (long rests, knee sleeves, squat shoes)

70 lb bar x 5
160 x 3
250 x 3
280 x 3
315 x 2
350 x 1

Trap Bar Deadlifts (around 90 sec rests, socks)

325 x 8
325 x 10
325 x 7

Lilly Shrugs (short rests)

50s x 8
50s x 8
50s x 8


After this, I joined the rest of the club outside in the parking lot for event training.


Yoke Walk (traded sets with 3 others, sneakers)

340 for 50 ft
430 for 50 ft
515 for 50 ft
615 for 50 ft
615 for 50 ft
705 for 10 ft

notes: was not planning on picking up the 700 lb yoke, but the guy before me tapped out kinda short and I offered to take it the rest of the distance to the finish line.


Heavy yoke always leaves me tyrannosaurus rekt, so I am going to go die for the rest of the day.

[JSClen]

busy week at work! just felt drained (also yoke rekt for a few days), so it took me a few days to carve out some time

[JSClen]

May 30




Late afternoon office workout. I really didn't want to, but this is the earliest I could slip away.... after everyone else had gone home.


shoulder warmup

Bench Press (long rests)

empty bar warmup
135 x 5
195 x 3
*sleeves, wraps*
220 x 3
255 x 2
275 x 1
*sleeves, wraps off; rests down to 60 sec*
195 x 10
195 x 7
195 x 6
195 x 2


After this I was going to do seated BB OHP, but there was a guy using it for the squat rack... and his form was horrible. On the balls of his feet, his heels rotating in and out during the squat, knees wobbling. and he kept adding weight, eventually topping out at 225 for a few painful looking reps. I would have said something... but I know this guy... and I hate him... but it still hurt to see him risk injury like that... so I said nothing, but stared him down with an exaggerated embarrassed and hurt look on my face. I physically facepalmed and stared at him through my fingers for a bit. I was trying to shame him, but the man has no shame. So happy squats, someone hang your trainer.

I did some clean and presses from the floor instead.

OHP (cambered bar, clean from floor once, strict presses, short rest)

120 x 13
120 x 12

notes: yup, seated is soooo much harder. the legs are a big deal, even with strict presses.

Z Press (medium rests)

empty bar warmup
95 x 6
95 x 6
95 x 6
95 x 6

notes: haven't done these in a while. def harder.


Superset: Free Cable Wide Pulldowns & Band Face Pulls (2 min rests)

15 plates x 12 / 20 face pulls
15 plates x 12 / 20 face pulls
15 plates x 12 / 20 face pulls

Seated DB Strict Side Raises (90 sec rests)

20s x 8
20s x 8
20s x 8

Superset: DB Hammer Curls & V-Bar Cable Pushdowns (medium rests)

50s x 10 / 7 plates x 20
50s x 10 / 7 plates x 20
50s x 10 / 7 plates x 20


I think I was supposed to do cardio, but it was late so I just left.

[JSClen]

June 1



Noontime office workout. I decided to just do a mashup of assistances from different days.

warmed up the shoulders

Seated OHP (long rests)

empty bar warmup
95 x 3
125 x 3
*sleeves, wraps*
140 x 3
160 x 3
175 x 1
*wraps off, loose sleeves, rests down to 60 seconds*
125 x 10
125 x 8
125 x 6
125 x 1

Closegrip Bench (60 sec rests, loose sleeves)

195 x 7
195 x 7
195 x 6
195 x 5

Rack Pulls (knee height rack, 2 min rests)

325 x 9
325 x 9
325 x 7

notes: this was as low as I could get the rack. the limiting factor was my grip, the bar was smooth metal (with some fake knurling), and after only a few reps it was mostly being held by my fingers. Pinching the index and thumb together ftw.

Extra Wide Stance Goblet Squats (60 sec rests)

70 x 10
70 x 10
70 x 10

notes: last time I did these I had some good butt DOMS. lets hope.

post: 10 min LISS cardio

then back to work

[JSClen]

the weekend looked hectic and I consciously chose to pull back. I have an appt with the cardiologist on Tuesday and I wanted some solitary time to clear my head. though there is no visible damage, I do have some genetic heart defects that run in my family, and I want to talk to him about how to test for those markers. I don't know how many months this will take, but this will be the kickoff.

I was going to work out on Monday at work, but work chose to spontaneously fill my day with actual work. not enough work to mentally engage, just enough to keep my ass glued to the chair. ah well.

Once I get the doctor out of the way tomorrow I want to go to the gym asap and relieve some of the built up tension.

[JSClen]

June 5



Kind of an introspective day. I went to the cardiologist in the morning, we are trying to pin down the gene that causes the heart defect in my family, and check for it in me. not much was done, my arms were too swole for his blood pressure cuffs so we just talked, haha. Waiting now for the call from the lab to do more blood work. I haven't talked about it much, but this defect has killed a bunch of people in a side of my family I never met, they just sent us the data and we ignored it. So no idea if my father or grandfather had it, but now is the time to check myself. The appointment was nothing, just a blip, but it sobered me a lot for the rest of the day.

I needed to clear my head a bit so I decided to deadlift in the office gym.

warmed up by stretching the low back, some lingering pain the mid back from being an idiot earlier in the day picking up a heavy parcel in a sloppy way

Deadlifts (long rests, socks)

135 x 5
225 x 3
325 x 3
*straps*
375 x 3
420 x 1
475 x 1

notes: I used the straps because this office bar is way too smooth and the floor is brittle so I had to lower it slow. the 475 went up SLOW (but smooth), so good time to stop.

Free Cable Wide Pulldowns (2 min rests)

18 plates x 10
18p x 10
18p x 10

Band Pullaparts (30 sec rests)

10, 10, 10

Strict Cable Side Raises (60 sec rests, leaning away from cable station)

1 plate x 20/20
1p x 20/20
1p x 20/20

notes: leaning away lets me go higher than chin level. these were harder than I remember! glad I did them

post: 10 min LISS cardio


Just some random AF assistance after the Deads, and by then it was after hours, so I came home and had some fish tacos.

[JSClen]

hey! bit of an absence. Fathers Day is coming up, and I have been a little down about that, and a boss at my job (not my boss, but another boss) has been making waves by trying to limit everyones gym time. I guess it is possible to waste time by hiding in the gym, but to be honest, when I am in the gym, I check my email obsessively, like after every set, and if anyone has a question I answer it right away, and if it cant be answered by a simple email, I run back to my desk and fix the problem. My last 3 bosses have all been fine with this arrangement. But now, one boss going rogue and obsessing over a rules crackdown might bring the house of cards tumbling down, meaning that if I want to go to the gym, I will have to make up the time, whereas before I was still plugged in just not at my desk. I have been nervous about going to the gym, and leave work stressed out so I just come home and veg... so its been a while since I worked out! But I went today, and the sky hasn't fallen yet.

[JSClen]

June 11



morning office workout

warmed up the shoulders

bench press (medium rests)

empty bar warmup
135 x 5
195 x 3
*sleeves, wraps*
220 x 3
255 x 3
275 x 1
*sleeves off, wraps off, rests down to 60 sec*
195 x 10
195 x 5
195 x 5
195 x 4
195 x 1

notes: whew! out of practice

Clean and Press (cambered bar from the floor, clean once, 60 sec rests)

125 x 12
125 x 7
125 x 6

Z Press (30 sec rests)

115 x 1
115 x 1
115 x 1

notes: rack set too low, it was awkward bringing it into position

Superset: Dual Cable Wide Pulldowns & Band Face Pulls (2 min rests)

18 plates x 10 / 20 face pulls
18 plates x 10 / 20 face pulls
18 plates x 10 / 20 face pulls
18 plates x 10 / 20 face pulls
18 plates x 10 / 20 face pulls

Superset: Barbell Curls & Band Pushdowns (medium rest)

45 x 15 / 30 pushdowns
45 x 15 / 30 pushdowns

notes: feeling some tendinitis in my elbows, letting the barbell hang at the bottom of each rep felt really good in fighting the pain.

6-Way Raise (short rests)

5s x 12
5s x 12
5s x 12

post: 10 min LISS cardio

[JSClen]

interesting week at work. everyone looking suspiciously at everyone else, looks like there was an undercurrent of hate against the gym people after all. My foot was flirting with gout in the middle of the week, my shoes barely fit for about 2 days with all the swelling, so I chose not to try and squat, just let them heal.

But Friday afternoon, after all the office jerks had gone home, I finally got in some gym.

[JSClen]

June 15



late afternoon office workout

warmed up the shoulders

Seated OHP (medium rests)

empty bar warmup
95 x 5
125 x 3
*wraps, sleeves*
140 x 3
160 x 3
175 x 1
*wraps off, sleeves off, rests down to 60 seconds*
125 x 10
125 x 7
125 x 5
125 x 3

Closegrip Bench (60 sec rests)

195 x 8
195 x 7
195 x 7
195 x 3

DB Flat Bench (hammer grip, 2.5 min rests, elbow sleeves)

100s x 7
100s x 6
100s x 5

notes: my chest was clearly done for the day, these were not moving at all

One Arm DB Rows (2 min rests)

100 x 10/10
100 x 10/10
100 x 10/10

DB Hammer Curls (2 min rests)

50s x 12
50s x 11
50s x 9

Band Pullaparts (30 sec rests)

20, 20, 20


And I went home after that. Hope I get a good session in this weekend! If not, happy father's day!

[JSClen]

June 18




Just started watching Westworld. Really enjoying it so far.


It was a rough weekend. The gout from the middle of last week came back Friday night. So I stayed off my feet all weekend, jacked up the heat and slept and sweated and was drugged up. The whole weekend was gone in a flash. Just another Father's Day. No gym at all.

Monday I woke up and tentatively headed off to work. My foot was still swollen and my shoes did not fit very well. It still felt numb and cramped in the cold. In the early afternoon I was on the fence about working out. With a heavy heart I found my way down to the office gym. If the squat shoes did not fit, or if I felt pain in my toes, I would bail.


To my surprise, the squat shoes fit. So I stoically set about to squat, somewhere on the line between success and failure.

warmed up the VMOs and hams and calves and shins a bit.


Low Bar Squats (long rests, shoes, knee sleeves)

135 x 3
225 x 2
265 x 1
305 x 1
340 x 1
380 x 1

notes: I kept the reps low just to see how it all felt and minimize the TUT on my foot. To my delight the bar moved fast the whole time.

Rack Pulls & Cardio (rack at knee height, sock feet)

325 x 9 then 5 min LISS
325 x 9 then 5 min LISS
325 x 7 then 5 min LISS

notes: for variety I mixed cardio with my rack pulls. the limiting factor was my grip, so I wasn't worried about my back going cold from 5 min of cardio, the pull was easy, just that the bar was smooth - by the 9th rep, the bar was in my fingers.

I went home after that to watch over my foot and see if I will be still ready to do more tomorrow. One day at a time.

[JSClen]

June 20



Well, Tuesday I was off my feet. But back at it Wednesday.

Late afternoon office workout. I am going to cut down on the assistance and just get in and out after main work and maybe some light assistance this week. This week only.

warmed up the shoulders

Bench Press (long rests)

empty bar
135 x 5
195 x 3
*sleeves, wraps*
220 x 3
255 x 3
275 x 1
*sleeves off, wraps off, rests down to 60 sec*
195 x 8
195 x 7
195 x 7
195 x 3

Standing OHP (clean from floor, cambered bar, 60 sec rests)

125 x 15
125 x 10

Free Cable Wide Pulldowns (60 sec rests)

14 plates x 10
14p x 10
14p x 10

Rear Delt Cable Flys (60 sec rests)

2 plates x 10
2p x 10
2p x 10

notes: these felt really good actually, nice squeeze.


Then I ran to catch the bus; off to home.

[JSClen]

June 22



Late afternoon office workout.

warmed up the shoulders

Seated OHP (medium rests)

empty bar warmup
95 x 5
*sleeves, wraps*
125 x 3
140 x 3
160 x 3
175 x 1
*wraps off, sleeves off, rests 60 sec*
125 x 6
125 x 7
125 x 6
125 x 6

Closegrip Bench (60 sec rests)

195 x 8
195 x 6
195 x 6
195 x 4
195 x 1

notes: moving real slow today. triceps were fried.

Incline DB Rows (60 sec rests)

40s x 20 elbows high
40s x 20 elbows low
40s x 20 elbows low

notes: upper back was more tired than I thought

DB Skullcrushers (extra slow negatives, 60 sec rests)

20s x 10
20s x 10
20s x 10

notes: go slow on the negatives, let the dumbbells force my hands down; hoping to stretch out the triceps this way


Incline DB Flys (45 degrees, 60 sec rests)

40s x 10 elbows bent
30s x 10 arms half straight
20s x 10 arms straight

notes: flared up the tendinitis in the elbows a bit, maybe use sleeves on these

DB shrugs (60 sec rests)

100s x 15
100s x 15
100s x 15



I was going to do cardio but there was a miserable guy on the bike just glaring at me (only other person in the gym), and the long weekend was calling (French Canadians have their own long weekend), so I figured let the guy have the gym to himself and went off home to nap in the sun and watch luke cage when it got dark.

[HARRYBEAST]

I just saw that there were new episodes of Luke Cage. How far did you get? I liked the first season

[JSClen]

I just saw that there were new episodes of Luke Cage. How far did you get? I liked the first season

Long weekend in French Canada so I watched them all. Overall, I liked them better, stronger villain. The biggest weakness of the show is that I think Netflix wanted 13 episodes, and they only had 8 episodes worth of stuff so it feels like there is a lot of filler. Lots of full song musical interludes, and an ending that seems to just keep going. I think the last episode feels like something is missing, and it could be that Reg Cathey died and they just pulled him out of the story. The things I like before are the same, and vice versa: Misty Knight is good, Shades blows. Overall, I liked it more than S1, and it has potential to take the story in an interesting direction, no spoilers.

[JSClen]

June 26

I was really not in the mood to deadlift alone in an empty strongman gym tonight, but my regular partner is having money problems, so I am on my own for a while.

Deadlifts (sock feet, long rests)

135 x 3
225 x 3
275 x 3
325 x 3
375 x 3
420 x 2
475 x 1

notes: feels like its been a long time since I did this, at least since I wasn't using straps. almost feels like a new exercise. I was being really extra on the top set, a grunt turned to a roar of sorts. oh well, I was the only one in the basement of a warehouse anyways, lol.

Leg Press (wide feet, steep incline)

75 x 50

notes: sticking to my little game of just using whatever weight is left on the sled, I saw how little it was and did all 50 reps in one go, which was tiring, if not ultimately hard.

Lilly Shrugs (medium rests)

65s x 8
65s x 8
65s x 8

post: 10 min on the stationary bike


Oh, the lonely strongman gym cardio equipment, usually only seeing action when girlfriends and wives tag along. I was going to drag the sled, but I couldn't find it, so I said F it.

Then GAF factor was rapidly evaporating so I came home.

[HARRYBEAST]

Long weekend in French Canada so I watched them all. Overall, I liked them better, stronger villain. The biggest weakness of the show is that I think Netflix wanted 13 episodes, and they only had 8 episodes worth of stuff so it feels like there is a lot of filler. Lots of full song musical interludes, and an ending that seems to just keep going. I think the last episode feels like something is missing, and it could be that Reg Cathey died and they just pulled him out of the story. The things I like before are the same, and vice versa: Misty Knight is good, Shades blows. Overall, I liked it more than S1, and it has potential to take the story in an interesting direction, no spoilers.

Nice I have a trip coming up and plan to watch it all while traveling

[JSClen]

June 28

late afternoon office workout

warmed up the shoulders

Bench Press (long rests)

empty bar
135 x 5
195 x 3
*sleeves, wraps*
225 x 3
250 x 3
280 x 1
*wraps off, loose sleeves, rests 60 sec*
195 x 10
195 x 10
195 x 5

Standing OHP (cambered bar, clean once from floor, 60 sec rests, loose sleeves)

125 x 14
125 x 9
125 x 2

Superset: Free Cable Wide Pulldowns & Resistance Band Face Pulls (2 min rests)

16 plates x 12 / 20 band pulls
16p x 12 / 20 band pulls
16p x 12 / 20 band pulls

Z Press (60 sec rests)

empty bar warmup
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

notes: when I did the empty bar, I rapidly realized my shoulders were BURNT. So I dropped the weight and focused on keeping my legs flat on the ground. this had the unexpected side effect of giving me a cramp in my quads on Set 2! That hurt like a bitch. But I finished them, practiced the flat legs and driving my head through and exploding up.


Strict Seated DB Side Raises (60 sec rests)

10s x 12
10s x 12
10s x 12

notes: I grabbed the 20s... and couldn't lift them lol. BURNT. so I went real light and went slow and smooth.

Superset: DB Curls & Band Pushdowns & Cardio (twisting curls)

40s x 10 / 20 pushdowns / 2 min cardio
40s x 10 / 20 pushdowns / 2 min cardio
40s x 10 / 20 pushdowns / 10 min cardio

notes: just to keep things different, some time on the cardio machine in between sets

[JSClen]

hey! I was let go early from work on Friday and I immediately disappeared into the chillzone. I chilled out most of the Canada Day weekend.... 2 days went by before I knew it. Monday I was ready to go to the gym, but I had some weird knot or pull in my back on the left side - I couldn't lift my arm up to shoulder height without noticeable pain. so I extended the chillzone through Monday. back at it Tuesday

the chillzone was needed as we had a bit of a heatwave this weekend, in Fah terms, it was like 110 after the humidity or something. that's hot for us, we a winter people.

[JSClen]

July 3

Late afternoon office workout

Deadlifts (long rests, socks)

135 x 3
225 x 3
275 x 3
340 x 2
*straps*
390 x 1
435 x 1
485 x FAIL

notes: I kind of knew this was coming. 475 had felt heavy the past few weeks. now here I was not on my home turf, using straps and a goofy bar and goofy plates and gotta lower it slow cause of the office floor, and my stance felt too wide, and so on and so on. And I failed it. Just an off day in a less than ideal environment. I want the strongman gym with a handful of other guys lifting the same thing with chalk and ****. Ah well. I will drop the weights for a few months and try to hit some rep PRs and keep pushing into the 5 hundos later on.

Front Carry (2.5 min of LISS cardio between sets)

100 lb DB for 80 ft
100 lb DB for 80 ft
100 lb DB for 80 ft
100 lb DB for 80 ft

notes: by front carry I mean I held the DB sideways and right under my neck and kept the elbows high and the upper back tight. not hard but just practicing how it should feel for the heavier weights.
also got my cardio out of the way


Superset: Lying Leg Curls and Hyperextensions (60 sec rests)

90 x 15 / 15 hypers
90 x 15 / 15 hypers
90 x 10 / 10 hypers
90 x 10 / 10 hypers


notes: wanted to tire out the hams a bit


and then went home.

[JSClen]

4th of July was a bust, sore back and stuff

5th back at it

[JSClen]

July 5

late afternoon office workout

warmed up the shoulders

Seated OHP (2 min of cardio between the heavy sets)

empty bar
95 x 5
125 x 3
*sleeves, wraps*
145 x 3
160 x 3
180 x 2 MAYBEEEEE
*wraps off, loose sleeves, 60 sec of cardio between rep work sets*
125 x 10
125 x 10
125 x 5

notes: for the 180, I had a spot on each side, and I thiiiiink one of them stabilized the bar, cause it got really easy on the left side all of a sudden, I was frustrated so I went for a second rep, and it had the same feeling. So I think I probably got robbed, even though they swore up and down they did nothing.


Not only was the clock broken in the office gym, but the TVs were broken, so I decided I could keep time between sets on the exercise bikes' digital screens, and get in some cardio while I am at it, active rest between sets and so on.


Closegrip Bench (60 sec cardio b/w sets)

195 x 12
195 x 8
195 x 5


Incline DB Press (shallow incline, 90s cardio between sets)

60s x 6
70s x 6
80s x 11

notes: my keyboard is going weird as I write this so no more use of brackets for me so I cant format the text lol. maybe I need a reboot


Incline DB Rows (steep incline, 60s cardio between sets)

40s x 15
40s x 15

Dicks Press (60s of cardio between sets)

55 x 10
55 x 10
55 x 10


superset - hammer curls and band pullaparts and band pushdowns (2 min rest between sets, no cardio this time)

60s x 8 - 20 pullaparts - 25 pushdowns
60s x 7 - 20 pulls - 25 pushes
60s x 8 - 20 pulls - 25 pushes


notes - 60 pound DBs might have been too ambitious


and then I went home!

[JSClen]

on the Wednesday last week I had some major fallen arch pain (flat feet all my life). maybe I need new orthotics... or maybe I hadn't worn them in a few days, lol. Anyhoo, I was putting off squatting all week just to see when I could walk around without arch pain again. it is now sunday and it is almost better, but I didn't want to push it, so the whole week has been pretty much a bust for anything lower body.

[penny0527]

Dick's Press

That's all