Back day goodness

Was tired as hell today at work and and the gym, but had a good day.  Did some trap bar shrugs, ended up going far heavier than I had planned, but I'm very pleased with that.  Have some plans tonight so gotta make this one quick.


Trap bar shrugs 135x8, 225x8, 315 3x8, 405x8, 455x5

Straight arm pulldowns 47.5  1x10, 1x30, 1x33

Chinups  1x6

Then a lot of grip work.  Everything felt good, off till Sunday!

Squat day, twingy back

So today was really good, today was my last of three 4am days at work.  Was reorganizing some of the stockroom today, which involved moving a lot of heavy shit.  So I probably wasn't at 100% going into the gym.  But it was still a good day, just on my last two sets of squats my back got a little twingy.  Nothing bad, just enough to make me go, maybe today we should do 6 sets of 2 and not make the jump to 315 today.  So long story short, took about 20 years, but I've gotten wise.  Anyhoo, some quick numbers...


Squats 135x6, 225 2x2, 275 4x2

Leg Curls 100x10, 115 2x10, 130 1x22 Had to punish my partner because I knew he'd try to keep up.

Seated calf raises  185 2x15, 1x20, 1x25

Sunday Deadlifts...

So I forgot to post this for Sunday, so I'm doing it today, just so I'll have a log of it.  Was two weeks out of throwing my back out so went a little conservative.  Well, I felt it was, but anyway...


Block pulls, 135x6, 225x4, 315x2, 405x1, 500x1

Chinups 2x10

Bench day, but a funny story first...

So, I had to be at work at 4am this morning.  So I had to be asleep early last night all while packing in as much of the Royal Rumble as possible. So in doing so, I forgot to post my log of yesterday's deadlifts.  So, I'll do that tomorrow since I like having easy access to look back on.  Got two more 4am days this week, so gotta crash early tonight too.  Anyway, considering I had been up for 12 hours by the time I started training today and worked 8 of those, today was a really fucking incredible day.  Kept feeling stronger at the gym, which is good.  Since today was a heavy day, just my primary exercise and an accessory.  Anyway... lets drop some numbers...


Shoulder Saver Bench Press 135x10, 185x8, 225x6, 275x6, 315x6, 365x1, 405x1

Overhead Tricep Presses 60lbs 4x30



Was a good day.

Incline bench day failure but success!

So, today I went in with the goal of hitting 335 on incline.  That would be a 20 pound PR.  After hitting 315 on Sunday I thought I'd have it in me.  After needing some assistance on 315 I changed my mind about that PR.  But it was a damn good day.  I did hit 325 on incline after a big whiff of ammonia, so 10 pound PR, not bad after not really doing them for a decade.  Partner hit a PR on them too, which was nice.  Good day all around.  I'll drop some numbers.


Incline 135x10, 185x8, 225x6, 275x3, 315x1* 325x1

Flat Dumbbell bench 100 3x6

Low-high crossovers 27.5  3x12


Body weight is at 316 right now.  So everything's feeling good again.  We'll see how it feels after block pulls Sunday and truck day this upcoming week.

Squats again...

So, not in the best place mentally so I'll keep this short.  Did squats today, little less than two weeks from throwing my back out.  So I didn't want to tax my back too hard.  It was still a pretty good day in the gym.  Anyhoo, some numbers...



Squats 135 2x6, 225 4x2, 245 2x2, 275 1x2, 315 1x2.

Standing calf raises 135 3x15

Seated calf raises 175   3x25

Day late bench day!

So, this was actually yesterday, but I was pretty busy last night so I didn't get a chance to post.  Thanks to resets at work, I busted my ass yesterday, and today.  But this is about yesterday.  Anyway... had a hard assed day, but a really damn good day in the gym.  First time I've decided to go heavy on incline barbell bench since maybe 07-09.  Felt good, I love the incline bench at that gym so much, it feels good and I had no shoulder pain while doing it.  So that was good, I'm gonna throw down some numbers now...


Incline Bench Press 135x10, 185x8, 225x5, 275x2, 315x1
      was the first time I've inclined 315 in that long and it was nice and smooth, probably could have hit it for a double, but was pleased enough with that.  Next time.


Double Pulley Long Bar Press Downs 42.5  2x15, 2x20

Low to high Cable Crossovers  22.5   3x15, 1x26


Good day, squats on Wednesday!

Final day of deload! Back day!

It's late, so I'll make this mostly numbers.  Back feels great.  Did the hydromassage and tanning bed today again.  It almost looks like I've not spent several years avoiding the sun now.  But the most important thing is, my back feels great again.  Anyway... final day of deload week because of the back pull... so lets throw out the numbers...


Trap Bar Shrugs 135x15, 185x15, 225 5x15

Plate Loaded Lat Pulldown  230 5x20

Face Pulls  47.5   5x20

Straight Arm Pull Downs  47.5   4x25


Enjoyable day, going to go back to regular training Sunday using acceptable amounts of weight. 

Deload continues, back improves... lotta chest work.

So, first... Dragon Ball Super Broly is fucking amazing.  SEE IT!  Anyway, now the gym shit... back feels great, still keeping with the deload.  Started today with incline bench.  It's been forever since I've done incline, but we have the most amazing incline bench at one of the gyms I go to, so decided to do that.  Went really well, was happy with it.  Didn't use the tanning bed today since today was pretty active, however I did use the hydro massage.  I'm seriously going to have to use that more regularly.  So anyway, here's the numbers...


Incline Bench  95x10, 135x10, 155x10, 185x10, 225x10

Plate Loaded Machine bench 140x50, 230x40, 320x30, 410x20, 500x3, was going to go for 10 on the last, but I was spent.


Low to high cable flies  22.5   4x15



Great day.

Deload continues... leg day,sadly not squats...

So I'm enjoying this deload week, even though it's because I threw my back out.  Sadly, I didn't get to do squats today.  Did do a shit ton of leg extensions to the point I couldn't hardly get out of my car when I got home.  Fortunately this gave me the opportunity to inflict a ton of pain on my training partner.  Didn't actually change the weight on two sets so forced us to do two extra.  Had the 5 pound slider on for the first 5 sets then added the second 5 pound slider for every set after.  Back is feeling really good, especially considering Tuesday was a truck day and we finished the processing today.  Which, if you don't know I work at Harbor Freight Tools and we get some heavy shit in.  Anyway... still doing the hydro massage and prescribed drugs.  Feels pretty good, but still not going to start pushing myself until next week.  So here's some quick numbers...


Seated Calf Raises 115x25, 165 5x25

Leg Extensions  115x10, 130x10, 145x10, 160x10, 160x10, 175x10, 175x10, 190x10, 205x10, 220x10, 235x10, 250x10


Standing/walking was hard.  That'll be all for today.  Some easy bench work tomorrow.

Back out, active recovery...

So, while working the truck Friday I felt my lower back pull a little, nothing big just a twinge.  We had a huge weekend at work, so was a lot of carry outs, lots of freight to process, all around good days at work.  However, on Sunday I was picking up a box and felt a pop in my back and was like "Well shit, there's the bad pull"  Funny thing is, it was just like a 10 pound box of lights.  So anyway, as long as I was moving at work yesterday it was okay.  when I woke up at 3am this morning, it was gone.  I was like "FUCK!"  Took me about 30 minutes to get my socks on.  Went to work, did the stuff I needed to do, then when my doc opened, went and saw her.  So for the next few days this will be about active recovery.  I did go to the gym today, but it was all stuff that didn't tax my lower back at all and to keep it working.  Listen, if you pull your lower back, the worst thing you can do is lay around.  It won't help.  So, it's been over a year and a half since the last time my back went out like this with the spasms and everything, fortunately my doc still knows my "usual."  So, yay, toradol, tramadol, and cyclobenzaprine.  She also decided to throw in some prednisone this time too.  Still not the biggest fan of it, but I need this to heal as fast as possible.  This week will be a deload week now.  I won't really worry about the weights/reps, just the work I did and the stuff to heal my back. 

Primary exercises, straight arm pull downs, face pulls, and lat pull downs.  All were kept light and the reps were kept in the 12-15 range.  Nice and smooth. 


We have a hydromassage chair at the gym I go to, after using it today, I realize I don't use it enough.  I've got to get into the habit of using it at least twice a week.  Being able to focus it directly on the lower back is super nice.  The heated water blasting into it made me feel great.

And while I'm not a huge fan of tanning, I did get in the tanning bed for a few minutes.  Well, the stand up bed, my fat ass doesn't need to be laying on plastic. 

Anyway, I'm feeling decent right now,  Truck again at 4am tomorrow morning so we'll see how my update tomorrow goes. 

Stay frosty.

500 bench, still got it...

So, today was the second heavy bench day this week, because you know, CNS be damned.  And holy shit, it was good, also, my triceps are twitchy as hell right now.  So I got that going for me.  Anyway, the tightness of the bench shirt as I bring the bar down is better than it was when I was much fatter, so I've gotten wider.  I actually was about an inch away from touching the 500 but it went up pretty smooth.  First time I've benched 500 since Feb 6th 2016.  And since then I've only benched 400+ maybe 5-6 times.  So there's your proof that the speed training works.  Feeling good right now, also I noticed after benching the 500 and getting out of my bench shirt I had a vein in my biceps showing.  So I'm pretty much the hybrid athlete now. 

So, here's the numbers...


Bench press 135x8, 185x8, 225x6, 315x4, 405x1, 500x1

Rope Triceps Press Downs 100 4x12

Overhead Triceps Extentions 60lb Curl Bar  4x25


Good day, very enjoyable, now I need rest, 3am comes early.

More rows, smooth back day...

So... today we did back again, no deadlifts because of my partner's side hurting, he said it's feeling better but we're giving it another few days before we start doing a lot of pulls again.  I'm enjoying the supinated grip rows at least, did a new PR today too, so seeing gains like crazy, which is very nice.  Going to be disappointed when I hit the plateau but I'm enjoying it for now.  After we did the rows we just did some grip work.  So anyway, lets drop some numbers...


Supinated grip bent over rows 135x8, 185x6, 225x6, 315x4, 370x2

Then did a lot of grip work using 200 pound hand grippers and 30 and 25 pound dumbbells for hex dumbbell holds.  If you saw the pic on my IG/SC story yesterday, my forearms are looking pretty big.  They'll get bigger.  I want bigger forearms just so some other elbow sleeves will fit me better. 

Anyway... I'll wrap this today, doing heavy bench again tomorrow, because my CNS can go fuck itself apparently. 

Squats, not good, not bad, just a day...

So, didn't get a chance to post yesterday thanks to being busy, but yesterday wasn't what we'll call a good day nor a bad day.  Just a day.  My partner's side was hurting so bad he couldn't get his arm up on the bar well.  So I just did my squats with 225 and we got out.  That odd pull in the my calf bugged me a bit after the glute ham raises last week, so squats is about all I'm going to be doing as far as leg training the next few weeks.  So, squats, 8x2 with 225.  That was simple.  Now I'll bitch about my first world powerlifting problem.

So, I haven't done a meet since Feb 6 of 2016, and yes that anniversary is coming up... and yes, I'm trying not to think about it, but unfortunately a lot of Facebook memories are reminding me of it.  Goddamn I hate that day.... anyway, I might do a life blog about that... I don't know.  So back to my the issue I have.  I hadn't worn my deadlift suit since then.  So I knew I had lost some weight, but I didn't realize it was that much, so Sunday I was like "Lets see how tight my Fusion suit is."  So, got it down, went to slip it on, and I was like "Oh fuck" Pulled it all the way up with no issue.  I was like "Damn, that's not good."  So I pulled the straps up.  Was able to get the suit on, straps up by myself.  That's not a good thing.  Anyway, I realize I've got to get a new Fusion suit.  I don't want to spend the money for that, so that sucks ass.  But I guess I will.  Anyway, gonna put this one to bed.  Upper back tomorrow...

Heavy bench day.... bench shirt fun....

Okay, I'm exhausted, more mentally than physically right now, granted, my music selection probably isn't helping.  So this will be short... today was good in the gym, first time using my bench shirt in about 3 years.  I'll probably go more into that stuff in a later post because not really feeling it right now... so... lets just throw down some numbers...


Bench press, 135x8, 225x8, put on bench shirt, 315x4(couldn't touch), 405x1(couldn't touch), 455x1(couldn't touch).  Would have attempted 500 but there wasn't anyone in the gym I would have trusted for a side spot. 

Incline bench 135x12.  Partner's lat was pulled, so wasn't able to do, so...


Grenade grip pressdown 47.5x12 lat pull was bothering him here too...


Machine triceps extention, 140 3x15.  Fortunately my partner's lat was working well here.  Okay, wrapping this up...

Bent over row pr, fun, relatively easy day...

So, today decided to do supinated grip bent over rows, not sure when the last time I did them, but I've been enjoying how much back strength and development I've been getting.  In general I don't like anything that's not press related with a pronated grip.  Hit a PR on those bent over rows, which was awesome thanks to some encouragement from my partner(I'd say you got a 50/50 chance).  I know, so encouraging.  Because of a pull in his lat we cut some back stuff out and went to just do our grip work.  So anyway, numbers now....



Supinated bent over rows 95x10, 135x8, 185x8, 225x8, 315x4, 365x1

Straight arm pulldowns  47.5x10

Stopped and switched to grip work here since my partner's lat was bothering him.

Hand grip hold 200 pound grippers, 10 seconds each hand.

Then did our little gauntlet of grippers/hex dumbbell hold.

Gripper Gauntlet, 200 pound grippers/25lb dumbbells  3 sets of about 10-15 seconds each.

Then just hung from the chinup bar for 3 sets of about 20 seconds each.  Had a nice forearm pump afterwards. 


Damn good day, bench on Sunday.

First skwats of the year, damn happy with it...

First squats of the year, first day training of the year, and damn I felt good.  Had to be at work at 4am this morning, and we busted our asses there.  So did my usual training day like that, grabbed a bite on the way home, hour long nap, shower, then hit the gym.  For the past several weeks I've been thinking it's time to go over 300 on squats again.  Once I got ready decided fuck it, I'm doing 3 plates, so threw 315 on there.  Started to get under it, my head got to me.  So I stepped back told my training partner "I know how to turn my head off"  got my ammonia out of my bag, hit a whiff of it, unracked, stepped back, dropped my ass, killed my depth, threw it back up no problem.  Got took another deep breath, boom second rep.  Considering my bench and deadlift, 315 doesn't seem like shit for a squat, but it was a big deal for me.  Long story if you don't know it.  But had what we'll call a minor injury doing them.  Anyway, went up to 335 and hit it for a single.  Didn't come up as fast, but it did come up.  Back, hips, and knees all felt great, so I'm feeling pretty great.  So now I'll throw down some numbers.

Squats 135x6, 225 6x2, 315x2, 335x1

Glue ham rasies  3x8

Leg raises 2x15


Was a damn good day.  Deadlifts on Friday!