Return of the PPL

[Hooverville]

Got damn snow day is ruining my planned gym time while the kid is supposed to be at school! Missing my squats. It’s days like these that make me wish I had a squat rack in my garage. But what do I have? A marcy power tower and some dumbbells. So daddy day care workout it is.

The Agenda:
Lunges
Pull ups
Planks
OHP
Rows

Some misc. Cardio (not fapping)

Will update this post with work performed and PWO nutrition.

Ended up scratching lunges.
Pull-ups:
10
8
7
5

Planks:
2 min
1.5 min
1 min

OHP: with barbell 105 I think
10
10
9

Rows: 135
13
12
10

Light jog for 31 minutes

Morning weight: 201

[Hooverville]

Had a good home workout today. Love using my 3 year old as resistance for pushups, actually makes the movement challenging.

I’ve really decided to work on incorporating him into my workouts as often as possible. If he sees me working out routinely he is more apt to do it as he gets older.

Morning weight: 200

[Hooverville]

This weekend was good, managed an aggressive workout each day. Cardio was the focus. Food calories were in check and we still managed to do a lot together as a family! Swimming, hitting some playground time and playing in the snow. Good stuff.

Morning weight: 202

[Hooverville]

Haven’t moved the needle on weight loss much, but today’s workout in the gym was the first in a while that I haven’t been pushed for time. Legs were the focus.

Squat:
Bar x10x2
135 x10x2
225 x5x3
245 x1
255 x1
155 x7

Single leg press with 3PPS
6 per leg x4

Calf press with 3PPS
20 with pauses at the top and bottom

Reverse flyes
20lb time 15x3

Close grip Bench
135 x10
185 x10
225 x2x3
155 x8

Close grip cable rows
(Ready to increase the weight)
165 x10x3

Post workout was a whey shake and 180grams of pulled pork with some carrots.

Morning weight: 201

[Hooverville]

Rested yesterday, been fighting some shoulder pain. Last 3 nights I’ve woken up from it. Kinda feels like it freezes up when I have my arm under my head/pillow. Going to have to practice sleeping differently and incorporating some mobility drills into my routine.

Today is going to be cardio focused. Might play with some accessories. Will update this post with work accomplished.

30 minutes stairclimber level 10 no handles.

Tricep pressdowns
Kickbacks
Dips

Morning weight: 202

[Hooverville]

Got 35 minutes of cardio in today. Did some more light accessories. Put out a good sweat.

Morning weight: 202

[Hooverville]

Traveled this past weekend and had one workout in the hotel gym. Total of 35 minutes, got home Monday late and woke up Tuesday with stomach bug that laid me low. Finally back in the gym today, played with my son at the local playground yesterday and went to the soccer match-so I was active at least.

Today:

Bench:
Pushups to warm up
135 close grip x13
155 close grip x10x2
225x1x3
155 close grip x10


Rope pressdowns
55x13
65x10
55x12
40x10x2

Incline press
(Didn’t do)


Cardio
20 minutes on treadmill

Static hammer curls
35x7
30x7
25x7

Post workout will be the new Animal Snak Bar, Which I am reviewing this week.

Morning weight: 203

[Hooverville]

Got a killer leg workout in on Sunday. Spent Monday just doing a light jog for 35 minutes to try and loosen up the DOMS lol.

Been tightening up the diet more and more. Shifted to IF and I am going to slowly reduce carbs.

Today will be a pull day. Lots of deadlifts as my legs/back feel pretty good.

Morning weight: 201

[Hooverville]

Got a good pull session in yesterday, didn’t go above 315 on deadlifts. Put in some 10 rep sets at 225 with snatch grip.

Close grip barbell rows with 135x10x3
Lat pulldowns with 135x10x3

Seated incline curls 35x10x3
Side raises 25x10x3

Rest day today, it takes discipline to truly not exercise so that’s good I guess.


Also got some good news that my rat-bastard former brother in law is in jail for breaking the protection order my wifes sister had on him. Muthaphucker can rot in there.

Tomorrow will be a push session at home since my kids preschool is having dads day.

[Hooverville]

Taking a rest day today. Feel I need it. Stayed active yesterday and woke up feeling prone to injury for whatever reason.


Morning weight: 200

[Hooverville]

Long workday yesterday and actually ended up running 3 miles outside on Thursday. Today was just 33 minutes of LISS and some work on my power tower.

I’ve got a date with a barbell tomorrow.

Morning weight: 203

[Hooverville]

Got a really great workout in today. Felt strong and even had some fun with 21s. Haven’t done that in years.

Morning weight: 200

[Hooverville]

Home workout yesterday. All dumbbell movements and pushups with my son on my back for multiple sets. Didn’t really have a plan going in but just got at it for 45 minutes. When I train this way it is strictly intuitive. Focusing on upper body I typically do 200 push-ups with a mix of incline/diamond etc. OHP, reverse flyes, curls, kick-backs, shrugs and front raises. It’s fun for a pump more than anything. But heart rate gets up there for a good long time and that matters to me.

Today will be dedicated gym time, with cardio, abs and some rolling. Need to crush my DOMS from Sunday’s leg workout.

Morning weight: 200

[Hooverville]

Yesterday was a good workday, got some push-ups and pull-Ups in during my down time. Incorporated some facepulls during my cardio on Tuesday. Got 35 minutes straight on the stairclimber without using my hands for stability.

Morning Weight: 200

[Hooverville]

Got another solid leg session in today with focus on squats. Did lat and bicep work too.

Squat:
Bar x10
135 x10
205 x5
225 x5
245 x2
265 x1
275 x1
280 x1
225 x3

Box squat:
135 x10
145 x8
135 x7

Air squats to back off, got a bunch.

Close grip cable rows
165 x10x3
155 x10
135 x10x2

[Hooverville]

Been slacking on journal entries and calorie control. This past weekend say a prime rib and other deliciousness. Needless to say the scale jumped on me. Not too concerned, just need to get back at it.

Headed to the gym now will update the this post with work performed.

Squat:
Pyramid up to 280

Closegrip cable rows:
165x10x3

Stairclimber for 30 minutes

Post workout will be 4 eggs

Morning weight: 205

[Hooverville]

Long workday yesterday, still managed a good bike ride. Towed the boy in the ride along-about six miles.

Dedicated gym time today! Hitting pull-ups and rows with some cardio for sure.

Morning weight: 203

[Hooverville]

Daddy daycare today, so it will be another home workout. Focus will be on pulling movements since I skipped them yesterday. Feeling pretty good the last couple of days.

Morning weight: 202

[Hooverville]

Had a good 30 minutes of cardio yesterday plus some dumbbell movements, didn’t overeat at Easter dinner which was a plus.

The big downside to yesterday was my poor son. I made the dumb decision to bounce him on a trampoline a little to hard and he landed wrong and ended up seizing. He hasn’t had one in over a year, but it always scary as hell.

**** I’m stressed, waiting to hear from the neurologist.

Morning weight:202

[Hooverville]

Rested on Wednesday after a long workday and my sons EEG. Not really focused on diet due to stress. Sleep deprivation sucks for the kid and me. Still managed 45 minutes of cardio yesterday.

Morning weight: 206

[Hooverville]

Finally back to log. Life stress has mellowed out. Haven’t heard much in way of results on EEG, but I doubt they will find anything.

Workouts have all been at home the past 3 days, but have been at a good intensity level, haven’t been tracking calories-trying to prioritize my families needs.

Tomorrow will be a dedicated gym session with focus on squats and chins.

Morning weight: 201

[Hooverville]

Dang!

My shoulders are killing me. Ive known for quite a while that I should include mobility drills into my routine- but know is the time to start doing it on routine.

I did a mix of front and side raises on Sunday and I’m just wrecked for raising my left arm, right is only slightly less painful.

Today will be legs in the gym again. I’ll update this post with work accomplished. Might try some face pulls if it isn’t too uncomfortable. Do the mobility work as well.

Morning weight: 202

[Hooverville]

Today I get dedicated gym time, rested yesterday and woke up without the killer shoulder pain. Sleep quality was good too. Hopefully it was just a flare up. To be safe I’m going to do just cardio and some foam rolling today.

Morning weight: 203

[Hooverville]

Opted out of the gym since the weather is idyllic. Ran 3 miles at a good pace, then mowed and edged my lawn.

Feels good man.

[Hooverville]

Since my last update I’ve been focusing on cardio and running. My shoulders just needed a total deload. That manifested into a shift in focus. The cardio has helped move the scale in the right direction. Diet focus has been on hitting protien and fat minimums and avoiding carbs except for dinner (small amount of rice or pasta)

Morning weight: 196

[Hooverville]

Since it’s been a while I thought I’d update. I’m on vacation and hit 193 before leaving last Saturday.

Been in Rocky Mountain National and managed to acclimate and do some runs at altitude. Overall diet isn’t tracked and there is no scale but I’m feeling high and tight.

Well likely test my mile time when we get back to sea level.

Cheers

[Hooverville]

This AM I tested my mile. Still in Denver so why not? Of course the ****ty hotel gym only has 4 treadmills and the one available was stuck at a decline. Oh well, pushed the last quarter mile and came in at 7:12. I didn’t max my effort so I believe I could beat that. Running on decline sucks.

My shoulders are feeling pretty good, but I’m still not doing anything overhead for the time being.

After treadmill jokery, I hopped on a recumbent for 20 minutes for LISS. Then did some dumbbell lunges with 45lbers. Didn’t really count. Finished the workout with some lat pulls and gentle yoga.

Still no scale in sight

[Hooverville]

Came home from vacation +1lb. Then dropped to 192 the following day. Making good but slow progress.

Still on that cardio time. Shoulders felt good enough to squat on the 4th. Did some pushups with my son on my back, yesterday (70ish) so making slow recovery there as well.

Lately, my son and I have been running to the local market (4.4 mi) and I have been doing the push and catch method with the jogging stroller.

Morning weight: 193