Spiny's Log

[SpinyNorman]

4/9/2019

Bench
305x1
245x5,5,5,5,4,4 (3 min rest)

Squat 375x3,3,3,3,2 (3.5 min)

DB kick backs 20x15,13,12,12
superset with
Pull-ups 8,5,5,4 (2 min rest b/w supersets)


4/11/2019

Bench 227.5x6x7 (2min rest)
DL 355x4x6 (3min rest)

Bro block [12min]
band pushdowns redx18,12,11,10,10,8,9
DB row 80x9,7,6,6,6,5,5


4/14/2019

Squat
355x4x3
355x3x4 (3min rest)

Bench 247.5x4x8 (3min rest)
DL 350x4x5 (3min rest)
Dips [7min desity] BWx16,10,10,10,8,8,6,6
Rower 2k in 9:15

[SpinyNorman]

4/16/2019

Squat
285x3
330x2
365x1x2
375x1
425x1
375x2x3 (3 min)

Bench
200x3
230x2
255x1x2
270x1
300x1

CGBP 230x5x5 (3 min)


4/18/2019

Squat 385x2x6 (3.5 min)
Bench 270x3,3,3,3,3,2 (~3 min)
DL 400x2x6 (3 min)
Dips +55x8,8,7,6 (2 min)

[SpinyNorman]

4/21/2019

Slingshot bench
280x2
295x2
305x2,2,2 (3 min rest)

CGBP 235x4x6 (3min)

Bro block [12min]
DB pullover 60x10,8,7,6,6,5,5
Pullups BWx6,4,4,4,3,3,3


4/23/2019

Bench
200x3
230x2
255x1x2
280x1
300x1
315x1
265x3,3,3,3,2,2 (3min rest)

DL 375x4x5 (3 min)

Dips
BWx24 (50s rest)
BWx49 in 5 min (11,7,6,6,5,5,5,4)


4/25/2019

Squat
405x1x2
415x1x3 (2 min)
350x3x4 (3 min)

Bench
287x2
287x1x6 (2 min)

2" Deficit DL 335x4x4 (3 min)
Pullups BWx30 in 6min (6,4,4,3,3,3,3,2,2)

[SpinyNorman]

4/28/2019

Squat 390x2x5 (3 min)
Bench 270x2x7 (3 min)
CGBP 210x9,10 (3 min)

Bro block [12 min]
DB pullover 60x14,10,8,8,7,6
DB row 80x9,8,6,6,6,5

4/30/2019

Squat
285x3
330x2
355x1x5 (~1min)

Bench
200x3
230x2
250x1x5 (~1min)

DL 400x1x5 (1.5min)


5/2/2019

Squat
425x1
445x1

Bench
304x1x4 (4min)
230x4x4 (3min)

DL
465x1
485x1 PR
500x1 PR

Hit a big goal with that deadlift!

[Allentown]

Awesome work, congrats!

[broseph]

Yeah man! 1/4 ton deadlift = good.

[SpinyNorman]

It has been a while.

The last few years have been rough for a bunch of reasons.

Living with my in-laws sucked. COVID sucks. The two of those combined really, really sucked.

We don't live with my in-laws anymore. My kids were finally able to get vaccinated, so everyone in the house is fairly well protected from COVID. Hopefully we'll keep slowly getting back to something that approaches normal.

I've been lifting the whole time. @Hanley has kept the workouts coming. Thanks man! I can't tell you how important that has been for my sanity and stress mitigation.

My appetite goes to shit when I get stressed out, so BW fell off and took some strength with it. I think I dropped down to as low as 185. I'm back up to somewhere between 190 and 195 now. Squat dropped like a rock, Bench fell a bit but seems to be coming back and deadlift is somewhere in between.

My glorious basement gym is gone but I crammed all my stuff in half the garage at the place we're renting now.

[SpinyNorman]

Here are the last few sessions.

12/15/2021

Squat
337.5x4x4

Bench
270x1
285x1
240x5x5
240x4x2

Weighted Pullups
+35x8,5,4x4

12/17/2021

Weighted Dips
+50x10,9,9,9,7,7,9

Superset
DB RFESS
40x8,8,8,7
RDL
215x7,6,6,6

DB Bench
80x10,9,9,9,8

12/19/2021

Squat
320x5,5,5,5,4,3,3

Bench
230x6x6

Superset [8 min]
Pullups
6,5,5,5,5
Dips
14,10,10,10,9

12/21/2021

Bench
260x1x10

Sumo DL
375x4,4,3,3,2

DB RFESS
40x8x4

1-arm DB OHP
40x8,8,7,7,6

[mgil]

Glad to see you back, @SpinyNorman!

[SpinyNorman]

Glad to see you back, @SpinyNorman!

Thanks! I kinda went full hermit for a while. I'll have to avoid doing that again.

[mgil]

Glad to see you back, SpinyNorman!

Thanks! I kinda went full hermit for a while. I'll have to avoid doing that again.

It’s certainly understandable. Glad things are on the upswing.

[SpinyNorman]

Glad to see you back, SpinyNorman!

Thanks! I kinda went full hermit for a while. I'll have to avoid doing that again.

It’s certainly understandable. Glad things are on the upswing.

Yeah, it's been a rough couple years for the world.

All things considered the last few years could have been a lot worse. More of a course detour than falling off a cliff. So far: we have avoided COVID, my job has been stable, and we were able to sell the house we bought with the in-laws and go our separate ways without taking a huge financial hit.

It's been a bit of an emotional roller coaster, but fortunately we've been able to deal with it. I know it's been worse for my wife. She's a tough lady!

[SpinyNorman]

12/24/2021

Bench
245x5,5,5,4,4,4,3

Squat
340x4,4,3,3

Weighted Pullups
+35x6,4,4,4,3

[Wilhelm]

Welcome "back" : )

[SpinyNorman]

Welcome "back" : )

Thanks!

[SpinyNorman]

12/26/2021

DB Bench
80x12,12,11,10,9

Squat
225x8,7,7,12

BW Dips
12,15,13,12,12
Superset with
Pullups
7,6,6,6,4

[SpinyNorman]

12/28/2021

Bench
250x5,5,5,4,4,3,3,3

Sumo DL
345x6,6,6,4

DB RFESS
30x12,12,10,10

OHP
120x14 in 5 min (3,3,3,3,2)

[SpinyNorman]

12/31/2021

Bench
265x1x8

Squat
325x5,5,5,4,4

Dips
16,18,16,12

Pullups
26 in 5min (6,4,4,3,3,3,3)

1/2/2022

Bench
225x6x4
225x5x2

Squat
235x10,9,8,8

DB Row
60x10,9,9,8

OHP
125x12 in 7 min (3x2, 6x1)

1/5/2022
Scheduled to lift today, but I feel like crap, so I'm skipping it.

[SpinyNorman]

1/9/2022

Bench
255x18 in 20 min (2,2,3,5x2,1)

Squat
305x5
290x5x3

RDL
210x6x4

Pullups
+25x5x5

1/12/2022

Bench
250x1
265x1
275x1
285x1
237.5x5,5,4,4,4

Squat
315x4x4

Dips
+45x11,10,9.8

[SpinyNorman]

1/14/2022

DB Bench
80x12,11,10,10,9

DL
325x5
345x5x2
335x5x2

OHP
115x20 in 7 min (4,4,3,3,2,2,2)

Pullups
+30x5x5

1/16/2022

Bench
245x3x6

Squat
315? 325? x 4x4
Was supposed to do 320, but the 2 1/2s never left the tree and I can't remember if I tossed the 5s on or not.

Dips
+55x8,8,7,7,6