JCW's log

[jcw]

Starting up a log here. In the middle of my own version BBM Legacy Hyper 4-day (just about to start Week 4 in a couple of hours). I've de-emphasized the squat a bit since I'm recovering from an injury, and I've added more upper body work since I'm particularly weaker up there than I should be, and I seem to be responding well to it.

5'9", 220ish lbs, been training seriously for under a year.

[mbasic]

welcome.
nice to have more people in here logging progress !

[jcw]

MONDAY - day off. Felt generally wiped out after the busy holiday weekend, so opted to prioritize sleep.




TUESDAY -

Main Lifts (4 mins between each set)



HBBSQ

175x6 @ 5.5

185x6 @ 6.5

195x6 @ 7

195x6 @ 7

195x6 @ 7

205x6 @ 7.5




OHP

105x6 @ 6.5

110x6 @ 7.5

110x6 @ 7.5

110x6 @ 7.5

115x6 @ 8

115x6 @ 9




BP

135x10 @ 6.5

140x10 @ 7.5

140x10 @ 7.5

145x10 @ 8.5

145x10 @ 8.5




Accessory movements (1-2 mins between sets)




BICEP CURL

50x15 @ 7

50x11 @ 10




TRICEPS-PD

52.5x16 @ 7

55x15 @ 8

55x15 @ 9.5




WRIST CURL

70x15 @ 7

70x15 @ 7

70x21 @ 9

[jcw]

[training]

WEDNESDAY

MAIN LIFTS (4 min rest)

DL

275x6 @ 5

295x6 @ 6.5

295x6 @ 6.5

295x6 @ 6.5

305x6 @ 7.5

305x6 @ 7.5

315x6 @ 8.5

BP

140x8 @ 6

145x8 @ 7

145x8 @ 7

150x8 @ 7.5

155x8 @ 7.5

160x8 @ 8.5

ACCESSORY LIFTS (1-2 min rest)

LAT PD (with wide MAG)

120x15 @ 6.5

120x15 @ 7

120x16 @ 9

CALF

117.5x15 @ 8

117.5x12 @ 8

117.5x14 @ 9.5

[jcw]

THURSDAY

Main lifts (4 mins between sets)

BP

145x8 @ 6.5

150x8 @ 7

150x8 @ 7.5

155x8 @ 7.5

160x8 @ 8.5

155x8 @ 8.5

INCLINE BP

105x8 @ 6.5

105x8 @ 6.5

110x8 @ 7.5

110x8 @ 8

110x8 @ 8.5

Accessory movements (1-2 mins between sets)

BICEP CURL

50x15 @ 8

50x12 @ 8.5

50x9 @ 9.5

TRICEPS-PD

55x15 @ 7.5

55x12 @ 8.5

52.5x15 @ 9.5

[jcw]

FRIDAY

Rest Day. Ate lots of food, didn't even close my Move ring, went to bed early. Felt delightful.

SATURDAY

Main Lifts (4 mins between sets)

#RackPull

275 x 8 @ 6
295 x 8 @ 6.5
295 x 8 @ 7
305 x 8 @ 7
[I was going to do 5 sets but the bar at the Y had basically nonexistent knurling and it was getting *very* annoying. So I moved on.]

#BenchPress

140 x 10 @ 6.5
145 x 10 @ 7.5
145 x 10 @ 8
145 x 10 @ 8.5
135 x 10 @ 7
140 x 10 @ 8

Accessory Lifts (2 mins between sets)

#DBRow

45 x 12 @ 6
45 x 12 @ 6.5
45 x 17 R @ 9.5, 13 L @ 10

#DBBicepCurl

20 x 9 @ 8.5
15 x 17 @ 9.5

#TricepPressDown

55 x 15 @ 7.5
55 x 19 @ 9.5

Other keywords: #YMCAEast #Morning

[jcw]

#training #weekinreview

WEEK IN REVIEW

Protein (last 7 days): 200 g/day
Carbs (last 7 days): 205 g/day
Fat (last 7 days): 89 g/day
Water (last 7 days): 108 fl oz/day

Calories (last 7 days): 2,441 cals/day
LoseIt “budget” report (last 7 days): 3,094 cals under budget

APPLE WATCH REPORT

All rings closed: 4/7 days
Move stats (last 30 days): 1,031 cals/day
Exercise stats (last 30 days): 58 mins/day
Mileage (last 30 days): 3.3 miles/day
Accrued sleep debt (ongoing): 2.2% credit

THIS WEEK ON THE PLATFORM

Training sessions: 4 (T, W, R, A)
GPP-only sessions: 1 (R)
PRs: None
December cumulative training time: 5:58:05

VICES

Deep fried deliciousness (last 7 days): 0 servings/week
Sweet deliciousness (last 7 days): 0 servings/week
Alcoholic deliciousness (last 7 days): 6 servings/week
Percent calories from saturated fats (last 7 days): 8.5%