Return of the PPL

[Hooverville]

Had a slow start today but got in a strong workout:

Dips BWx12x3
Lat pulldowns 130x10x3

Rowing 5 mins high intensity

Cable row
160x8x3
150x6x2
Reverse flys 25x15x2
Farmers walk 70 per hand for 2 laps


Treadmill jog 20 minutes.

1 hour workout, post workout meal was a Cuban sandwich and side salad.

[Hooverville]

Taking it easy today. Watching some football and eating a ton of protien with moderate carbs.

22 minutes of LISS on my elliptical. Bodyweight dips AMRAP
18, 10, 7, 6, 5. 20 seconds of rest between.

My wife is going to her group fitness today and has been consistent the past few weeks, it makes me proud that we are back to fitness together!

[Hooverville]

Yesterday was a daddy daycare day so I had to workout out at home.
150 push-ups in sets of 30-20
Rows with 40lb dumbbells 3x15
OHP with same dumbbells 4x8
Side raises with 30lb dbs 2x10

Hitting the gym today for a solid session. Diet remains high protein and lots of veggies.

Morning weight: 199

[Hooverville]

Long workday today. I also have to go and get a passport for the first time ever after work, hopefully the post office stays open long enough!

Today I focus on pushups in my down time. Last time I managed 230 over the course of the day. Today I’ll shoot fir 250. Protein intake will stay high.

Morning weight: 199

[Hooverville]

Got only 120 pushups yesterday but diet was great, and my workload was high.

Today is cardio focused.

Treadmill for 20 minutes with high intensity intervals.

Various cable rows, closegrip and underhand. Max weight was 180 for reps.

Farmers walk 1 lap each. 55, 60, 70.

Side raises with 25s

Post workout was a pure protein bar and banana. Another whey shake after that.

[Hooverville]

Daddy daycare today. So a home workout it is. Focusing on OHP and pushups/dips. Then taking the car in for maintenance. Probably eating a big steak for dinner.

Morning weight: 199.8

Edit:

Workout was 40 minutes
200 push-ups in sets of 30-20
(Some done on incline with 44lb 3year old on my back for added resistance)
Standing OHP: 40lb dumbs 10x3
Push Press: 10x2
Lunges: BWx20pl

Post workout was 4 scrambled eggs with Sriracha.

[Hooverville]

Taking my wife into yoga at the gym today. I’ll babysit the boy and get some leg time. I’ve been neglecting legs the last few weeks. Time to crush em good.

No cardio, just-

Squats
Single leg press
Lunges
Calf raises

Maybe some curls for the girls (more likely some pull ups)

Morning weight: 198.6

[Hooverville]

Got a quick high intensity push session in. My wife is doing her body pump class and we are going swimming with my son when she is done. Overall, mental health has improved greatly.

Push workout

Flat Bench
Pushups for warmup
135x12
155x10
185x6x3
205x3
225x1
235x1
225x2
145x10
135x9

Rope Pressdowns:
65x10
55x10
55x9

20 push-ups and 10 BW dips.

Low activity swim for 1 hr.

Post workout was 2 hot-dogs and some carrots with mustard.

[Hooverville]

Daddy daycare day, will probably take a rest day and just push for a high level of activity. Might take my boy to the kids museum and kill a couple hours. Going to make salmon for dinner. Need more fish in my diet, still taking fish oil daily as I seem to feel better when I do. But, I believe in whole wild caught fish being even better.

Will update this post if there is any training going on.

Morning weight: 199.2

[Hooverville]

Rest day was a good call yesterday, I’m of a mind to not plan rest days but just take them as needed. Last night I had deep dreams and woke up feeling well rested.

Today’s session was a bit of a mixed bag. Push/pull with cardio.

Pull-Ups
Cable rows
BOR
Reverse flys
Flat Bench

Total workout time 1hour 10 minutes.
Stair Climber for 21 minutes with intervals.

Post workout was a whey shake with PBfit added.

[Hooverville]

Daddy workday today. Doing some pushups at work and focusing on getting plenty of protien and veggies. Need to remember to get my fish oil in and go on a jog.

Will update with activity and diet notes.

[Hooverville]

Going in to the gym for legs and some cardio. Didn’t get much done yesterday so I’m going to hit it hard.

Squat:
Bar x12
135 x12
225 x4x3
245 x1
255 x1
265 x1
225 x3

Single leg press:
3pps x6x3 per leg

Farmers walk:
70pounds per hand 2 laps

Calf extensions on leg press
3pps x12x3

Treadmill for 21 minutes.

Workout took just under an hour, post workout was a protien bar and banana.

Had some ham last night, and like clockwork ballooned 3 pounds of waterweigbt. Liked how I looked in the mirror though!

Morning weight 202.1

[Hooverville]

Daddy daycare today. Salt weight already starting to fall off. Working out at home, making lamb chops and veggies for dinner.

Workout:

Pushups- 200+ reps with a handful added weight (son sitting on my back)

Lunges- BW ton reps in 3 sets

Curls- 40lb dumbbells for 3x10 each arm, then down to 30lb dumbbells for 3x10

Pull-ups- 6,5,3

Decent workout for 35 minutes. Post workout meal will be a couple premade egg scrambled muffins with veggies.

Morning weight: 200

[Hooverville]

Took the day off today and ran to the dump. Had a good workout yesterday focusing on cardio for a total of 40 minutes.

Have a full workday tomorrow so there will be a little time for pushups in between tasks. I’ll set a goal of 200.

Morning weight: 199

[Hooverville]

well Phuck I’m injured. I managed to get in 20 minutes of solid treadmill running. And then completely blew my knee up, trying to help load a pallet on a truck.

Small but deep puncture wound, no ligament damage. Going to need to lay off of bending that leg for a week to keep the wound closed.

Headed to the gym now, lots of upper body and machines on the menu.

Morning weight: 198.5

[Hooverville]

Knee seems to be okay with butterfly’s on it for now. Still sleeping some blood, so I’m not doing much of anything today. Yesterday was fairly low calorie and today is as well. Low activity means low caloric needs.

Tomorrow I might try my elliptical and see if it spreads that puncture out too much.

Morning weight: 199

[Hooverville]

Going to put in some work on my home gym today, still staying out of the lower body world. Calories will be higher today as we are hosting a Super Bowl party and my wife made all the foodz...

Workout will be a circuit of:
BW: Dips
BW: Chins
Leglifts
Close grip barbell rows

Morning weight:201

[Hooverville]

Definitely hit the grub yesterday. Feeling bloated. But, the Eagles pulled it off and I am happy about that.

Daddy daycare again today, so a home workout today. Going to be cardio focused to help sweat off some guacamole lol. I’ll update this post with work and nutrition.

Morning weight: 203

Definetly figuring things out today, which feels good. My leg is still seeping quite a bit, but it is healing. I think it is time to transition into a diet. I would be lying if I said the alcohol calories weren’t there, they are. So, today I’m drying out.

The goal is to make it through the day and start tomorrow new.

Calorie target going forward: 2400

Supplements for this cut:
Creatine
Whey
Rhodiola
Pre-workout when needed

[Hooverville]

Had a good day with no alcohol calories yesterday. Sleep wasn’t great but it usually isn’t when I dry out, should be better tonight.

Calories were right at 2300-2400.

Today I get extra gym time and I’m going to use it to the fullest. Not pushing so hard as to kill my CNS but definitely want to feel sore tomorrow. Today will be another day of making myself better. No drinks and a nice salmon dinner.

Morning weight: 200.8

[Hooverville]

Great session, kept it simple.
Deads:
135x10
225x10
315x5x3
135 snatch AMRAP

Pull-ups
8,6,5,3

Close grip cable rows:
165x10x3

Curls:
40x10 PH

Incline walking on treadmill with intervals 30 minutes.

Post workout will be tuna samdwhich and 3 hard boiled eggs.

Knee is doing much better.

[Hooverville]

12 hour workday today. On the last hour, feeling pooped out. Knee is healing up nicely. No more butterflies to hold it closed.

Just got a call from the wife that the boy is sick at home which will will mean a home workout tomorrow. We will see what I get accomplished.

Morning weight:198.1

[Hooverville]

Got the kid some Tylenol last night and he actually slept through the night! Seems to be on the mend today so that’s good!

Also, my knee is finally scabbed over after a week of being a nasty seeper. So today we leg things!

Home workout:

Goblet squats with 60lb dumb.
3x30
Lunges with 40lb dumbs
Lost count.

Pushups-concentration curls-tricep kickbacks. Circuit x3

Total pushups:155
Curls: 40 per arm
Kickbacks: 30 per arm

Jog for 25 minutes

Post workout nutrition was 5 eggs and some avacado with salsa.

Morning weight: 198

[Hooverville]

Slept for 9 hours straight last! Did break my sobriety but only had 3 beers which is drastically less then my trending habits.

Working out at home again today, kid still isn’t able to attend pre-school so home gym it is.



Got it a good bit of cardio from mixed Movements: jumping jacks, lunges, pushups (some with my kid on my back) planks and dumbbell movements. Total workout time was 45 minutes.

Post workout nutrition will be 4 eggs some salsa and avacado.

Morning weight: 198.8

[Hooverville]

Finally back into the gym today after a weekend off training. Had a good nights sleep and was feeling good until squats lol. Lost a bit of strength over the past couple weeks waiting for my knee to heal up completely.

Still felt good. Will try and squat again tomorrow if the DOMS are not too bad.

Squats (humbling)
WU bar x10
135 x10 (felt heavy)
185 x5
205 x5
225 x3x2
135 x8

Single leg press 3pps
3 x6 per leg

Calf press with 4pps
20
10
10 with pauses

Close grip cable row:
165x10x3

24 Minute run on the treadmill.

[Hooverville]

Decided today to increase squat frequency, hit some heavy singles and lunges as well. Then, I got in some bench time. Back to that

Squat Moar to Squat Moar

Squat
Bar x14
135 x10x2
205 x5
225 x5
245 x1
255 x1
265 x1
225 x4

Barbell lunges
135x4 per leg x2

Close grip bench
155x12
x11
x9
x9
x7

135x10

Close grip cable row
165x10x3 (form broke down a little on the last reps of the last set)

Post workout meal was some bulgolki ground beef and 3 hard boiled eggs.

[Hooverville]

Rest day today and another long workday. Will be squatting again tomorrow and working a different rowing movement. Considering seal rows.

Morning weight: 202

[Hooverville]

Got in a great nights sleep last night. Deep dreams. Wife woke up sick this time so the bug is spreading. Ugh. More chicken soup for dinner tonight.

Workout was solid, trying to keep the frequency up and undulating the weight.

Squat:
BW x20
Bar x13
105 x10
135 x10
185 x6
225 x3
235 x1
155 x5

Stairclimber for 8 minutes

Incline dumbbell press with 40
12x3

Farmers walk with 55, 60, 70 lb dumbs a lap a peice.

Closegrip cable row (lol, hooked on it)
165x10x3
Still getting better at full ROM- going to keep pushing this one.

Treadmill for 1.5 miles

PWO meal was a whey shake and 3 hard boiled eggs.

[Hooverville]

Daddy daycare day, so a home workout-cardio focused.

Concentration curls per arm
30x12
30x11
30x11
30x10

Pushups superset with jumping jacks
Sets of 20 per movement for 20 minutes. Pushups reps dropped off towards the end.

Reverse flyes:
30x12x3

Morning weight: 201

[Hooverville]

Going to squat and row today, maybe add some kettlebell swings.

Then off to the Asian market for Sriracha, homemade kimchi and whatever other oddities I can find.

Will update this post with numbers and post workout nutrition.

Morning weight: 200

Got it some good squatting today, finally starting to turn the corner with DOMs where they are still there but manangable. Been making a point to jog every workout to help.

Dietwise, I’ve been getting plenty of protien just need to reighn in calories.

[Hooverville]

This weekend was rough, got a workout in each day but ate way too much. Feeling guilty AF this morning. Went back through this log and am ashamed of my overall progress so far. I know that any commitment to fitness takes time but I also know I haven’t put in my absolute best.

Today I have a longer gym date scheduled and will not let myself eat poorly. I love food, but I love myself more.

Morning weight: 202.6