SQ - bar x 3 135 x 3, 185 x 3, 225 x 3, 275 x 3 RPE 8 Belt, 315 x 3 RPE 9 Belt, 300 x 3 RPE 9 Belt

Never fails, as soon as I get up over 300# in the squat, my elbows start barking. Really put a damper in the bench work that followed.

Touch & Go BP - bar x 3, 95 x 3, 135 x 2, 165 x 2 RPE 7.5, 185 x 2 RPE 9, 175 x 2 RPE 9

Close Grip Floor Press - bar x 6, 95 x 5, 135 x 5 RPE 7, 155 x 5 RPE 9, 155 x 5 RPE 9.5

Had a buzzing feeling in my head. Possibly anxiety related. The 100 day shit for the orange shit stain's ascendancy sent me into a bit of a mental health backslide.

2 Count Pause SQ - bar x 5, 95 x 3, 135 x 3, 185 x 3, 225 x 3, 255 x 3 RPE 7.5, 285 x 3 RPE 9, 270 x 3 RPE 8.5

Rack BP, safeties at chest level - bar x 3, 95 x 3, 135 x 4, 155 x 3 RPE 8, 175 x 3 RPE 9, 165 x 3 RPE 8, 165 x 3 RPE 9

Stiff(ish) leg Trap bar DL - 135 x 4, 185 x 4, 225 x 4 RPE 7.5, 275 x 4 RPE 8. 275 x 4

BP - bar x 4, 95 x 2, 135 x 2, 165 x 2 RPE 8, 185 x 2 RPE 9, 175 x 2 RPE 8, 175 x 2 RPE 8.5, 175 x 2 RPE 9

Bench suck fest continues...

DL - 135 x 2, 225 x 2, 315 x 2 RPE 8, 365 x 2 RPE 9, 345 x 2 RPE 8.5, 345 x 2 RPE 9

Single Arm DB OHP - 35# x 4 ea., 50# x 4 ea. RPE 7.5, 55# x 4 ea. RPE 8.5, 55# x 4 ea. RPE 9

Fr. SQ - bar x 4, 94 x 4, 135 x 4 RPE 7.5, 165 x 4 RPE 8.5, 165 x 4 RPE 9, 155 x 4

SQ - bar x 5, 135 x 2, 185 x 2, 225 x 2, 265 x 2 RPE 7.5

SQ (belted) 295 x 2 RPE 8.5, 325 x 2 RPE 9.5, 305 x 2 RPE 9

Touch & Go BP - bar x 6, 95 x 6, 135 x 6 RPE 7, 155 x 6 RPE 8, 175 x 5 - fail on 6

CG BP - 95 x 4, 135 x 4, 155 x 4 RPE 8.5, 150 x 4 RPE 9

Had some elbow pain so I did some Voodoo Floss work.

SQ - bar x 5, 95 x 2, 135 x 2, 185 x 2, 225 x 2, 225 x 2 275 x 2 RPE 8, 315 x 2 RPE 9, 290 x 2 RPE  8.5, 290 x 2 RPE 9

2 Count Pause BP - bar x 5, 95 x 2, 135 x 2, 155 x 2 RPE 7.5, 175 x 2 RPE 9, 165 x 2 RPE 8, 165 x 2 RPE 9

Pendlay Rows - 135 x 6, 155 x 6 RPE 7.5, 165 x 6 RPE 8, 165 x 6

Low energy today. Had a sinus headache the last couple days. Last vestiges of a cold I had a couple weeks ago. I dunno...where does the cold season end and the allergy season begin.

Was a grind just walking down the stairs to the gym today. I'll give it and RPE 8 out of 10.

BP - bar x 4, 95 x 4, 135 x 4, 165 x 4 RPE 8, 185 x 3, failed on 4. 165 x 4 RPE 8.5, 165 x 4 RPE 9.
I overshot my target on this. Ego got in the way. My bench press continues to be balls deep in suck. I may be looking for excuses but the base of my thumb has been sore from all the bass guitar playing.

DL - 135 x 4, 225 x 4, 315 x 4 RPE 8.5, 335 x 4 RPE 9, 305 x 4 RPE 8, 305 x 4 RPE 8

DB OHP - 35# 6 each, 50# x 6 each RPE 7.5, 60# x 6 each RPE 9, 155 x 6 RPE 9

2-Count Pause SQ - bar x 6, 135 x 6, 185 x 6 RPE 8, 185 x 6 RPE 8, 170 x 6 RPE 6

Everything felt way heavier than it should today.

6 Kettlebell Movements You Should Be Doing

Pictured: kettlebells with sadness cropped out

1.) The Doorstop - A 30# KB should be sufficient to keep most interior doors propped open. I might suggest a heavier KB (55#) to keep a heavier insulated exterior door open. A 70# KB may be needed to keep the same door open on a windy day.

2.) Swings - I find the following tempo helpful: "One, I hate my life! Two, I hate my life..." Try not to succumb to tedium. If you manage to complete 10,000 swings, congratulations, you are now certified! Certified to judge when to take down any "wet paint" signs.

3.) Circus Get-ups - Lay on the ground. With KB in hand straighten arm, stand up and lay back down. Switch hands and repeat. Do this over and over again until you suffer an existential crisis which should be about 5 reps per side.

4.) The Snatch - no reason other than I just wanted to say "snatch"

5.) Cleans - Those things are practically dust magnets. An old, ripped T-shirt does the job nicely.

6.) Goblet Squats - Because a barbell's too heavy for such a delicate flower.

Happy 4/20!

SQ - bar x 4, 135 x 4, 185 x 4, 225 x 4, 275 x 4 Belt RPE 8, 295 x 4 Belt RPE 9, 275 x 4 RPE 8.5. 275 x 4 RPE 8.5 with belt

Touch and Go BP - bar x3, 95 x 3, 135 x 3, 165 x 3 RPE 7.5, 185 x 3 RPE 9.5, 170 x 3 RPE 8.5, 170 x 3 RPE 9

Close Grip Floor Press - bar x 6, 95 x 6. 135 x 6 RPE 8, 150 x 6 RPE 9.5, 140 x 6 RPE 9

2 Count Pause Squat - bar x 5, 135 x 4, 185 x 4, 225 x 4 RPE 8, 265 x 4 RPE 9, 250 x 4 RPE 8.5, 250 x 4 RPE 9

Pin Press - Bar x 5, 95 x 5, 135 x 5, 155 x 4 RPE 8.5, 155 x 4 RPE 9, 145 x 4 RPE 8, 145 x 4 RPE 9

Trap Bar DL - 135 x 5, 185 x 5, 225 x 5 RPE 8, 215 x 5 RPE 7.5, 215 x 5 RPE 8

BP - bar x 5, 95 x 3, 135 x 3, 155 x 3 RPE 8, 175 x 3 RPE 9, 165 x 3 RPE 8. 165 x 3 RPE 9

DL - 135 x 3, 225 x 3, 275 x 3 RPE 7, 315 x 3, RPE 8, 345 x 3, RPE 9, 325 x 3, RPE 8.5

DB OHP - 45# x 5 ea, RPE 7.5, 55# x 5, RPE 8.5, 50# x 5 RPE8

FR. SQ - bar x 5, 95 x 5, 135 x 5 RPE 7.5, 135 x 5 RPE 7.5

SQ - bar x 10, 135 x 3, 185 x 3, 225 x 3, 255 x 3 RPE 7, 285 x 3 Belt RPE 7.5,/8, 245 x 3

All the sets were easy. I just felt a little grab in the hamstrings in the hole when I started the ascent. I've been pain-free but I was just nervous about pushing it more than I had to. Seems like when one does something with the fear of injuring oneself is an invitation for another setback. 

Touch and go BP - bar x 7, 95 x 7, 135 x 7 RPE 7.5, 155 x 7 RPE 8, 175 x 5 (failed on 6), 165 x 6 RPE 9.5

CG BP - 95 x 5, 135 x 5, 165 x 4 RPE 9, 155 x 5 RPE 9

GHR + purple band x 15

Chin-ups - 8, 6, 5

The plan for the next week is to continue to proceed with caution while slowly testing the hamstrings and work my weak-arsed bench hard.

Turned 52 yesterday. I've been thinking about my goals. I really want to make a serious run at 300/400/500. I have a long way to go to reach that one. Especially my weak ass bench press. Everything I do in the weight room has to be laser focused toward achieving those numbers.

Hit the gym today.

DB OHP - 35# x 8 each. 50 x 8/8/8 each side

DL - 135 x 5, 185 x 5. Felt a little ache in my right hamstring. Didn't want another set back so I aborted.

DB OHP - 65# x 5/4/3 each side

DB Rows - 65# x 10 each, 75# x 10 each, 85# x 10 each

I'll keep working upper body stuff hard until I can squat and deadlift again.

Hamstrings were a little tight. Most of the pain has gone. Decided to make it a bench day.

BP - bar x 5, 95 x 5, 135 x 5, 155 x 5 RPE 8, 175 x 5 RPE 9, 155 x 5 RPE 8, 155 x 5 RPE 8.5, 155 x 5 RPE 9

BB Rows - 95 x 5, 135 x 5, 155 x 5 RPE 7, 175 x 5 RPE 8, 195 x 5, RPE 9, 185 x 5 RPE 8.5, 185 x 5, RPE 9

Thought the BB Rows would be a nice test of the hamstrings. At least get a good stretch out of them.
All good.

One Step Forward...Two Steps Back

Today was supposed to be the start of adding auto regulation into my program.

SQ - bar x 5/5, 135 x 5, 185 x 5. 225 x 5 (RPE 6.5), 255 x 5 (RPE 7.5), 275 x 5 Belted (RPE 8), 295 x 5 Belted (RPE 9)
I worked up to an RPE off 9. So far, so good. Then I took 5% off 280 x 2...outta nowhere, both hamstrings grabbed on that second rep coming out of the hole. I almost dumped the bar but managed to get it racked. F#ck!

I continued on with the BP
bar x 5, 95 x 5, 135 x 5 (RPE 6.5), 155 x 5 (RPE 8), 175 x 5 (RPE 9), 165 x 5 (RPE 9) Done.

I was getting annoyed so I decided to end with hammer curls. Set the timer for 5 minutes
35# each - 15,8,8,6,6. My hammies were aching so I quit before the time was up.

Everything seemed to be going so swimmingly until both hamstrings went. I never had anything like that happen before. Usually, I get a warning and foolishly continue before making it worse. Perhaps, I wasn't recovered fully from my last workout.

In Transition

Recent setbacks have me thinking about auto regulation. I've tinkered with it before using AMRAP sets to determine how much weight to add (or subtract). But now I'm thinking going all in. Adding weight and working up to an RPE of 9, taking say 5%  off and working until I hit a final RPE of 9. It would be easy to drop over my current template. I could go until my fatigue stop on heavy days and cut the sets at say RPE of 8, no fatigue stop on light days.

I had some water in the basement today. A homeowner's worst fear. Just a few puddles that came in from a couple different places.

I cleaned up and dicked around in the gym. Kinda seeing where I'm currently at. Hamstring was fine.

SQ - bar x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 5 RPE 7.5, 265 x 5 RPE 8, 275 x 5 RPE 8.5

BP - bar x 5, 95 x 5, 135 x 5, 155 x 5 RPE 8, 170 x 5 RPE 8.5

DL - 135 x 5, 225 x 5 RPE 6.5, 315 x 5 RPE 8.8

Tweaked my left hamstring right out of the gate. First set of squat warm-ups with the bar. I should have known. My hamstrings were very tight from last Saturday's squat work. This is one of the reasons I blow off de-load week. They seem to kill my Mojo more often than not. DOMs are always really bad after the first session following a de-load.

I tried to do some light sets hoping it would warm up but it didn't. I followed up with the ab wheel and some rows with bands.

BP- bar x 5, 95 x 5, 135 x 3, 160 x 5/5/5/5/5

DB Rows - 35# x 10 ea. 50# x 10 ea. 65# x 10/10/10 ea.

The base of my thumb on my fret (left) hand has been sore from all of the bass practice. I'm hoping this will work itself out as it gains strength. Made it a little tough gripping the barbell at first.

Back to Work

Did some band and light dumbbell stuff on Thursday. Threw in some KB snatches for fun,

Today was back to the grind. I had something to do in the afternoon so I planned on splitting this up.

SQ - bar x 5, 135 x 5, 185 x 3, 225 x 2, 265 x 5/5/5/5/5

DB Curls - 35# each x 12/10/8

Ab Wheel Roll-outs x 12/10/8

I plan on benching and rowing tomorrow.

More De-Load

SQ - Bar x 5, 135 x 10, 185 x 10

BP - Bar x 5, 95 x 10, 135 x 10

Bunch of rows and face-pulls with bands

De-Load and De Bass, Mon!

After skipping the last few de-load week, I decided it was time to take one. I've had quite a few niggling little aches and pains. My lower back has been tight for the last couple weeks and I've been having trouble falling asleep. Little signs that tell me I'm heading toward staleness or injury.

SQ - Bar x 5, 135 x 5, 185 x 5, 225 x 5
BP - Bar x 5, 95 x 5, 115 x 5, 135 x 5
I really didn't have the energy for any accessory work.

I've picked up the bass guitar after a long time. I played bass in a band in high school and two years after while I went to junior college. This was in the early to mid-eighties. I was never much of a talent but I could get by playing the root notes and fifths and octaves for fills. We had a moderate following playing gigs. We even went into the recording studio to record a demo. We were given a discount because it was from midnight to 8 a.m. When I decided to go away to school, I sort of started bailing on my band. I had become unreliable. The guys eventually decided to go in a new direction. They brought in a new guy. Only thing was, he didn't have very good gear. I ended up letting him use my stuff while he paid me in installments. I needed the money and he needed the equipment. The shame of it was I sold off a sweet Fender Precision Bass and Peavy bass amplifier. I worked hard to buy that bass to just sell it off so cavalierly. About 20 years ago, I picked up a Mexican made Fender Jazz Bass. I hooked up with my old friend and band-mate a few times at his band's practice space in a big old rat-infested warehouse in Wicker Park where a bunch of other bands rented space. Nothing ever really took because it pretty much an excuse to get together with an old pal, drink, smoke weed and reminisce about our glory years.

Fast forward to a couple weeks ago when I stumbled across an old portable practice device called a Rockman Bass Ace. My parents had gotten it for me for Christmas one year so they can get a break from all the noise. The original headphones were long gone, but when I put some new batteries, plugged in my fancy noise cancelling earphones and bass in, it worked!  In fact, I was able to plug into my laptop, too. There's some great instructional stuff on youtube and it's so much easier than wasting my parents' money and blowing off my weekly lessons. It's also easier than trying to cue up and album or trying to follow along to a Mel Bay lesson book. Will I keep it up, or will the bass end up in storage for another 20 years? Only time will tell.

Recent lifts

DB OHP - 30# x 10 ea., 50 x 10/8/8 each

DL - 135 x 5, 225 x 3, 315 x 2, 355 x 1, 375 x 1, 405 x 1, 365 x 1/1

Chin-ups - BW x 7/6

Superset with

Calf raises +70# x 20/18

SQ - bar x 5, 135 x 5, 185 x 3, 225 x 2, 255 x 5/5/5

BP - bar x 5, 95 x 5, 135 x 3, 155 x 2, 175 x 1, 195 x 1/1/1/1/1

DB Rows - 35# x 10 ea, 65# x 10/10/10 ea.

Last rep. of last bench press was a grinder. Deciding whether to add weight for next cycle or not.

The King is Gone But He's Not Forgotten

Fuck Elvis, Chuck Berry was the real King of Rock and Roll

Cranky lower back the last couple days.

SQ - bar x 5, 135 x 5, 185 x 3, 225 x 2, 275 x 2, 315 x 1/1/1/1/1

BP - Bar x 5, 95 x 5, 135 x 5, 155 x 5/5/5

DB Hammer Curls - 40#  each hand - 12/10/8

superset with

Ab Wheel Roll-outs - 12/10/8

Weird thing is, the squats didn't bother my lower back at all. Arching my back on the bench did.

Grrrl Power!

I'm reading Carrie Brownstein's memoir. Really enjoying it so far. Played Sleater-Kinney @ high volume during my workout.

DB OHP - 35# x 8 each, 50# x 8/8/8 each

DL - 135 x 5, 225 x 3, 275 x 3, 315 x 3/3/3/3/3

Chin-ups - 6/6/5
Superset with
Calf Raises + 55# - 20/20/15

Shoveled snow this morning. Just when we were thinking spring had sprung...

SQ - bar x 5, 135 x 5, 225 x 3, 255 x 5/5/5

BP - bar x 5, 95 x 3, 135 x 3, 155 x 3, 175 x 3/3/3/3/3

DB Rows - 35# x 10 ea.,  50 x 10/10/10 each

Moved grip in a little more on bench. Feeling more comfortable. I think with my recent struggles, I was moving my grip out to cheat a little. I'm going back to the grip I was using when my working sets were in the low to mid 200's.

Went easy on the DB Rows after my biceps scare last time.

Time to End Daylight Savings Time

The older I get the longer I struggle with that loss of an hour of my time. Yeah, I know we get it back, I feel I'm up against it for the remainder of the week.

Was a little sore on my upper right side. DIY car repairs. Again, I overestimated my abilities/underestimated the degree of difficulty. Also, I had to remove the tangled mess that was a my rear gate and a portion of fencing that was taken out by a someone who must have been tearing ass though the alley. Unfortunately, he didn't stick around. Fortunately, the fence posts and garbage cans took the brunt of it instead of my garage. All can be replaced. I combed through the wreckage looking for some clue, I side mirror, a licence plate, a trail of antifreeze leading down the alley.

Did my usual stretching, broomstick dislocates, but needed something else for a warm-up act. I settled on light KB snatches.

25# KB snatches - 10 each side

SQ - bar x 5, 135 x 3, 185 x 3, 225 x 3, 255 x 3, 285 x 3/3/3/3/3

BP - bar x 5, 95 x 5, 135 x 5, 155 x 5/5/5

DB Hammer Curls - 45# each, 10/8/6

Ab Wheel Roll-outs - 10/8/6

Single Arm DB OHP - 35# x 8 each, 45# x 8/8/8 each

DL - 135 x 5, 225 x 3, 275 x 5/5/5/5/5

Did all double-overhand grip, Started to slip at the end of 4th set so used mixed grip for last set.

Chin-ups - 5/5/5

superset with

Calf raises - 15/15/15

Took a little weight off DL instead of adding weight because life.

Tuesday, March 7, 2017

Didn't have time to post last night.

SQ - bar x 5, 135 x 5, 185 x 3, 225 x 2, 255 x 5/5/5

BP - bar x 5, 95 x 5, 135 x 3, 155 x 5/5/5/5/5

DB Rows - 35# x 10 R, 10 L,  85# x 10 R, 5 L Felt a pull in my left bicep so I terminated set early. Did not want my bicep rolling up like a window shade. Will take some weight off next time.

Playing around with different grips and bar path to get try to unstick my lagging bench. The "break the bar in half" cue never seems to work for me. What seemed to work was almost more of a "revving a motorcycle" grip cue.  Sweet spot seems to be to touch the bar just below the sternum. The "shelf" above the belly.

Also had a slight ophthalmic migraine earlier in the day. No headache but the flashing lights and a blind spot. These used to occur more often and with greater intensity before I started supplementing with Magnesium. The day before, I didn't take Mag. Citrate. I'm not prepared to say Magnesium is a cure for migraines, but for my case study of one, this appears to be the case.

Stiff and Sore

Woke up with a stiff back. I don't think it's from the squats. I think it might be the ab wheel. It's possible that I might have "sagged" my lower back in an effort to get deeper on them.

SQ - bar x 5. 135 x 5, 185 x 3, 225 x 2, 255 x 5/5/5/5/5

BP - bar x 10, 95 x 5, 135 x 3, 155 x 5/5/5

DB Hammer Curls - 45# x 10/8/6
Superset with
AB Wheel Roll-outs - 10/8/6

Deload Day

SQ - bar x 10, 135 x 5, 185 x 5, 205 x 5, 225 x 5

BP - bar x 10, 95 x 5, 115 x 5, 135 x 5

Single Arm DB OHP - 35# x 8 each, 50# x 5/5/5/5/5 each

DL - 135 x 5, 225 x 3, 285 x 5, 315 x 3, 355 x 1/1/1/1/1

Chin-ups - 6/6/4

Makes Me Wanna Holler

BP - Bar x 5, 95 x 5, 125 x 3, 150 x 5, 170 x 3, 190 x 1/1/1/1/1

DB Rows - 75# x 20 Right, 20 Left

Calf Raises +50#  x 20

SQ - bar x 5, 135 x 5, 205 x 3, 245 x 5, 275 x 3, 305 x 1/1/1/1/1

DB Hammer Curls - 45# each - 10/8/6
superset with
Ab Wheel rollouts - 10/8/8

The last rep, Yes, chickens have meatier calves

Single arm DB OHP - 35# x 8 45# x 8/8/8

DL - 135 x 5, 225 x 3, 315 x 3/3/3/3/3

Chin-ups - 7/6/5

This is the way, step inside

SQ - bar x 5, 135 x 5, 205 x 5, 245 x 5/5/5

BP - bar x 5, 95 x 5, 135 x 5, 155 x 3, 170 x 3/3/3/3/3

DB Rows - 75# x 15 R, 15 L

I Was Up This Morning...Blues Walkin Like a Man

SQ - bar x 5, 135 x 5, 205 x 3, 245 x 3, 275 x 3/3/3/3/3

BP- bar x 5, 95 x 5, 125 x 5, 150 x 5/5/5

Hammer DB Curls - 40# x 12/10/8
super set with
Ab Wheel Roll-outs - 12/10/8

My God, We've Elected Elvis as our President

Perhaps Trump should hold off the drugs until AFTER the presser

One arm DB OHP - 25# x 10 each, 35# x 10 ea, 45# x 5/5/5/5/5 each

Deadlift - 135 x 5, 225 x 3, 285 x 5/5/5/5/5

Chin-ups - 8/4/3

Won't You Tell Your Dad Get off My Back

One of the sweeter songs ever made about young love on this Valentine's Day.

SQ - bar x 5, 135 x 5, 205 x 3, 245 x 5/5/5

BP - bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5/5/5

DB Rows - 30# x 10/10 50# x 10/10 70# x 10/10/10/10

No Depression

I'm feeling pretty decent. Decided against a de-load week. Hope it doesn't bite me in the ass.

SQ - bar x 5, 135 x 5, 185 x 3, 215 x 2, 245 x 5/5/5/5/5

BP - bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5

DB Hammer Curls - 35# each x 12/10/8
Super-set with
Ab wheel roll-outs - 12/10/8

God Loves a Drunk

Does God really care for your life in the suburbs?
Your dull little life full of dull little things
And bring up the babies to be just like daddy
And maybe I'll be there when he gives out the wings

Missed posting yesterday's workout

Thursday, November 9, 2017

21st anniversary of the death of one of my best friends. I still miss you, Jim.

 One Arm DB Presses - 40# x 5 Right/5 Left, 60# x 3 R/3 L, 75# - Right fail twice, 75# x 1 Left, 65# x 1 R/1L, 1L/1R, 1L/1R

Deadlift - 135 x 5, 225 x 3, 315 x 1, 345 x 1/1/1/1/1

Chin-ups - 8/8/4

No surprise about the fails on my right on the DB presses. Despite it being my dominant hand the reps I did make required a little push with the legs. My right side has been weak ever since I frigged my shoulder up a couple years ago. This is why I'm struggling with singles on bench with weights that I once considered warm-ups.  It's been pain-free but the weakness remains. I'm hoping that some of the unilateral work with DB's helps correct that imbalance.

I Ache in All the Places That I Used to Play

SQ - bar x 5, 135 x 5, 185 x 3, 235 x 5/5/5


BP - Bar x 5, 95 x 5, 135 x 3, 165 x 2, 185 x 1/1/1/1/1

DB Rows - 60# x 20 right, 20 left

Feeling pretty beat up. Skipped the last couple de-loads but my body is telling me it's time.
Thursday is DL day and then de-load.

Embrace the Suck

SQ - bar x 5, 135 x 5, 185 x 3, 225 x 2, 275 x 1, 295 x 1/1/1/1/1 - meh. Everything felt heavier than it should have. Couldn't get the lower back to loosen up.

BP - bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5 - bursitis is starting to flare up in right elbow

Curls - bar + red band/bar/band drop sets - 18/10/10

Ab wheel rollouts - 12/12

It's the Song I Hate, It's the Song I Hate

Single Arm DB OHP - 35# x 8 each, 45# x 8 ea,, 60# x 5 each/4 each/3 each

DL - 135 x 5, 225 x 3, 305 x 3/3/3/3/3

Chin-ups - 8/6/4

Pablo Picasso Never Got Called an Asshole

SQ - bar x 5, 135 x 5, 185 x 3, 235 x 5/5/5

BP - bar x 5, 95 x 5, 135 x 3, 165 x 3/3/3/3/3

Thick handle DB Rows - 50# x 25 Right, 25 left

For added degree of difficulty, I put a piece of pipe insulation over the DB handle

Had some weird rash-like symptoms on the left side of my back and stomach for the last couple days...only there was no actual rash or redness. It just felt like it. It felt quite a bit better today.

SQ - bar x 5, 135 x 5, 185 x 3, 235 x 3, 265 x 3/3/3/3/3

BP - bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5

Curls - Oly bar+band/bar/band drop sets - 18/10/8

Ab Wheel Roll-outs - 15/15

DB OHP - 30# x 8 each side, 50# x 8 each side, 55# 8/6 each side

DL - 135 x 5, 225 x 3, 275 x 5/5/5/5/5

Chin-ups - 6/6/4

Snowflake, Cupcake, Suzie, Beta, SJW

I've been called all the above since the Dawn of the Trump era. This motivates me.

Follow up with the doctor. My blood pressure is good. The meds are working. The Prozac is working, too. I have much more energy. Still taking occasional Ativan to help get to sleep. One thing I notice is that I've been clenching my teeth on the left side. I had it checked out at my dentist who said everything was fine. I'm thinking it's a side-effect of the Prozac.

SQ - bar x 5, 135 x 5, 185 x 5, 235 x 5/5/5

BP - bar x 5, 95 x 5, 130 x 2, 150 x 5/5/5/5/5

DB Rows - 50# x 25 left, 25 right

I Walked 47 Miles of Barbed-Wire

Attended a few anti-Trump rallies. Walked over 16 miles in 2 days. Was encouraging to see so many folks out. Flipping off Trump Tower was cathartic as well.

SQ - bar x 5, 135 x 5, 185 x 3, 235 x 5/5/5/5/5

BP - bar x 5, 95 x 5, 150 x 5/5/5

Krazee Kurlz - Oly bar + band/bar/bad drop sets - 18/8/6

Ab Wheel Roll-outs - 15/12

The Revolution Starts Now!

As a nation transfers the nuclear codes and the keys to the Treasury to a Bond villain, I chose to work out my anger in the gym.

Single arm DB Press - 35# x 10 each, 45# x 8 each, 50# x 8/8/8

DL - 135 x 5, 225 x 3, 275 x 2, 335 x 1/1/1/1/1

Chin-ups - 8/6/4

Time to take it to the streets. The Revolution will not be televised. It will be streamed live on Facebook.

I Feel Like Dirt

Felt achy and sore all day. Took a nap after work. Slept for about 40 minutes. Felt better when I woke up.

SQ - Bar x 5, 135 x 5, 230 x 5/5/5

BP - Bar x 5, 125 x 4 (band looped around wrists), 150 x 2, 170 x 1, 190 x 1/1/1/1/1
Man, I struggled on those singles! I haven't had any shoulder pain but my bench remains pitiful. I might have to back off a little and try to sneak up on it.

DB Rows - 45# DB  x 35 left, 35 right

I feel like I was thrown from a moving vehicle.

Sunday Fun Day

Shoulder dislocates with broomstick

Light stretching

SQ - bar x 5, 135 x 5, 185 x 3, 225 x 2, 255 x 1, 290 x 1/1/1/1/1
Not anywhere close to PR territory so I didn't go to the belt

BP - bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5

 Curls - Oly bar + Red Band/Bar/Band Drop Sets - 17/12/10
Growing the onions

Calf Raises - BW + 45 LBS
Growing my bird legs

Ab Wheel Roll Outs x 20
Shrinking my beer gut

Obscure 1950's TV Show Fortells of Trump

I'm hoping, for the good of mankind, that the ending is the same.

We. Are. So. Fuckt.

Well...he got his first press conference under his belt. What a raging shit show! Stacks of folders with blank papers, cheering from "plants" in the audience, failure to acknowledge legitimate press while taking softball questions from fake press,  He even brought his lawyer around to tell us that his sons Qusay and Uday will be running the family business. No conflict of interest there! The purpus of all this obfuscation and deflection, was to take attention away from the Senate confirmation hearings of his various swamp things. For all his tough talk, this man is the ultimate beta male. Ironically, "beta male" is a term many of his followers like to hurl around at men who are capable of thinking with their brains and not their penises. This is how it ends. Our 240 year experiment in democracy has failed. It shouldn't come as too much of a surprise as our government had pretty much become a plutocracy and later an oligarchy as the Democratic Party, once the party of the poor and working class sold out to their corporate overlords as the Republican Party went full-on bat-shit. After January 20, we will be living in a kleptocracy or kakistocracy. When the shit really hits the fan, Trump...or someone of his ilk will consolidate power in an attempt to beat back the insurrection. The bad news is...well...things will be bad for a while. Really bad. For a real long time. The good news is, the people will ultimately prevail...until a giant meteor smashes us to bits.

But hey, here's what I got done in the gym today:

DB overhead Press - 35# x 8 each side, 45# x 8/8/8 each side

Deadlift - 135 x 5, 225 x 5, 300 x 3/3/3/3/3

Chin-ups - 6/6/5

Ab Wheel rollouts - 15/15

Love me some Drive By Truckers

I've been more clearheaded of late, I think it's a sign the Prozac is doing its job. It's so much easier to get stuff done when I'm not dragged down by depression or anxiety. Sure, a Bond villain will soon have the nuclear codes at his disposal...but I feel fine.

SQ - bar x 5, 135 x 5, 185 x 3, 230 x 5/5/5

BP - bar x 5, 95 x 5, 135 x 3, 155 x 2, 170 x 3/3/3/3/3

DB Rows - 45# x 30 left/30 right

We Got it From Here...Thank You 4 Your Service

Abs were a little sore due to ab wheel work and a post-nasal drip coughing jag on Saturday night. I have indoor allergies, so winter is the worst for my allergies. I'm allergic to two different types of dust mites. I was unaware that there were more than one variety of dust mite.

SQ - Bar x 5, 135 x 5, 185 x 3, 225 x 2, 260 x 3/3/3/3/3

BP - Bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5

Curls - Oly bar + red band/bar/band drop sets - 18/10/8

My left shoulder was a little cranky today. It's usually my right. I'll keep an eye on it.

I've had the latest A Tribe Called Quest album. It's sad that three of my favorite albums of 2016 were from artists who passed away. I liked early stuff I heard from David Bowie and Leonard Cohen. I was shocked when Bowie died a couple days after his album dropped. Never saw it coming. I got the feeling Leonard Cohen's album was a farewell. There were some recent quotes where he was pretty much saying he didn't have much time left. The album was pretty much about his mortality. He was 84 and his health was failing. I guess he did the vocals while propped up in a medical chair.  I had seem him in concert a few years prior and though frail looking, he performed for nearly 4 hours. His stamina could put some much younger performers to shame. The ATCQ album was a bit of a surprise. It came out after Phife Dawg died. They hadn't out out an album in 18 years. He makes an appearance in the above video via some nifty animation.

"Unscheduled" day out of sheer boredom. Kept it light

Ab Wheel Rollouts - 15/15/15

Superset with Chin-ups - 6/5/4

Body weight holding steady in the mid 180's. 185.5 to be exact.  @ 5'6"

The internet told me I had to be 200 LBS to be a real man. I got up to about 215 before realizing how wrong the internet was.

DB Overhead Press - 45# x 8/8/8 each side

Deadlift - 135 x 5, 185 x 3, 265 x 5/5/5/5/5

Chin-ups - 5/5/5

A quick word about supplements. I've wasted a lot of money on them. I got tired of literally pissing away my hard-earned money. I've got it down to a few that seem to work. A glass of kefir in the AM to wash down a couple vitamin D pills, blood pressure meds and Prozac. I drink a glass of tart cherry juice in the PM to wash down the Magnesium Citrate horse pills. An occasional Ativan at bedtime if needed.

Had a sinus headache the last couple days.

Squat - bar x 5, 135 x 5, 185 x 3, 230 x 5/5/5

Bench Press - bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5/5/5

Inverse Rows (Straps) - 15, 15, 10

Ab wheel rollouts

Hadn't eaten well the last couple days. Though the weights didn't feel too heavy, I felt gassed at the end.

It's been over two years since I benched over 200 LBS. It's been baby steps but still pain-free. It's been so long since I got under the bar any kind of shoulder/elbow pain, there's some fear to overcome.

I took my youngest daughter out for some driving practice. It feels like just yesterday, I was running behind her on a bicycle.

First One of 2017

I'm going to start logging my shit again. Such a newb thing to do, I know.

My goal for the year is to not injure myself. My physical as well as my mental health are ongoing projects. My neck's been relatively pain-free (knock wood). I aim to keep it that way. My overall mood has been pretty good, all things considered. Not too many wild fluctuations. The Prozac and the therapy are working. 

Progress in the gym has been slow and steady. I was sick this past week. It coincided with my planned deload week, so I did nothing but rest.

First workout of the year.

Broomstick shoulder dislocates, some stretching.

Squat - bar x 5, 135 x 5, 185 x 3, 230 x 5/5/5/5/5 - went fairly easy. That's a good sign.

Bench Press - bar x 5, 95 x 5, 125 x 3, 150 x 5/5/5 - again, fairly easy. No shoulder pain!

Curls - Oly bar + red band/bar/band - drop sets - 16/10/8 - these are something I dreamed up a while ago. Start out with the bar and a fairly light band. Hold the bar and the band while standing on the bottom part of the band. Do as many sets as possible. Drop the band. Do as many sets as possible, put the bar down and pick up the band for as many sets as possible. Major pumpitude. 

Ab wheel roll outs. This is a new addition. I picked up an ab wheel over the weekend and plan to work my long neglected abs this year.