Medically Diagnosed with a Well Developed Appearance

[Allentown]

Dec 16
Arms
BW 200.2
Dips
60x2f
25x5x5+1

BB shrug
165x20x5, 19
Incline treadmill
40# x1:30x6

PU
30x2f

Seated DB hammer curl
25x20

One leg calf raise
25x15

DB lateral raise
10x8x3

75min

Thought I could get an extra rep on the top set of dips. Couldn't. 25lbs felt easier today, at least.

Besides dips, I honestly don't like the lift selection I have on Fridays. Perhaps more shoulder work, since I just have press on Thursday, and that's basically it.

[Allentown]

Dec 17
GPP
BW 199.6
Shovel snow

Echo
10::20x8
.91mi

Lat pull down
215x0
190x4
150x12x4
McGill crunch
14x8

Overhead triceps pulley press
50x20x3, 19
BB curl
75x20x4

More snow

75min not counting the snow stuff?

[Allentown]

Dec 19
Legs
BW 201.4
LBBS
315x3, 2x2
247x8x3

CGBP
156x3
137x5x4
DB concentration curl
25x9x2, 8x3

3 count pause DL
385x1
330x3x3

Hack squat
90x20x2(+2)

70min

Just a few extra reps or a few extra pounds here and there.

[Allentown]

Dec 20
Arms
BW
Pause bench
185x3x3
157x8x3

AtG front squat + chains
155x5x3

Pulley grenade triceps press down
40x20,20,19,20

Low pulley curl
43x20x4

68min

Top set weight +1 rep in 3 sets instead of 4. Volume work was @10 though.

[Allentown]

Dec 21
GPP
BW 201.2
Echo
10:00
3.41mi

DB row
70x12x5
Ab wheel
20x5

DB concentration curl
20x11x4
Ring push up
9x6

60 min

Had a lot of trouble getting up. But I did. Then I did the thing. Thing went well. Temp in the teens, not super fun.

[Allentown]

Dec 22
Legs
BW 202.4
Sumo DL
445x2
360x5x5

OHP
135x2
110x6x3

GM
125x12x3

Squat jump
8x3

75min

Good session, despite the fact that I feel like absolute trash, fell asleep on the couch at 9 last night, and am on 3 different cold medicines.
Had to stop between the press and GM, the 5yo got a new, longer blade for his lightsaber from the snowman "elf," but woke the 2yo up on his way downstairs. The 2yo then proceeded to scream "I want a lightsaber" for ~15min, until we decided to give him one of his xmas presents early, his own lightsaber.

[Allentown]

Dec 23
Arms
BW 201.6
Dips
50x3
60x2
27x5x5

BB shrug (wide grip)
155x15x4

Lateral DB raise
10x10x4
One leg calf raise
10x10x4

Back on post db hammer curl
20x30

70min?

Had to come inside twice because the 5yo was standing with the garage door open asking to open presents. Wife said no, I said no, he went back upstairs and asked her again, then came back down and asked me again.

[Allentown]

Dec 24
GPP
BW 199.4
Echo
10:00
3.6mi

Lat pull down
190x5
152x11x3, 12
Leg raise
10x8

BFR EZ LTE
50x20x4

BFR EZ cheater curl
50x20x4

100min?

Cold. Failed to get a pair of warm socks out of the toddler's room last night, so I just had regular socks today, spent a lot of time in front of the heaters.

[Allentown]

Dec 26
Legs
BW 200.4
LBBS
315x3x3
245x8x3

CGBP
155x5
138x5x4
DB concentration curl
25x9x4, 8

Pause DL
375x2
335x3x3

Low pulley leg extension
25x8x3

90 min

Still cold. Still annoyed. Still sick, but now it's some sort of sinus infection that causes pain around my upper molar whenever I move my head.

[Allentown]

Dec 27
Arms
BW 202.2
Pause bench
187x3x3
155x8x3 (+1)

AtG front squat + chains
157x5x3

Pulley triceps press down
41x20x4

Pulley curl
45x20x4

85min

Session length is getting out of hand. Going to need to change up programming next week to shorten things up once school & work starts back up.

[Allentown]

Dec 28
GPP
BW
Treadmill
1mi
8:50

One arm DB row
72x12x5
Ab wheel
11x10

DB preacher curl
20x12x4
Ring push up
10x2, 9x4

70 min

Running fucking sucks, but everything else went well.

Also, winter break is horrible. 5yo spent half the first week at my parent's house, but they are both home this whole week. Yesterday the 5yo spent most of the day torturing the 2yo, I would regularly hear him laughing and the 2yo shouting "stop" or just crying. Wife is home today so I'm working, my parents are coming over for 2nd Xmas at some point.

[Allentown]

Dec 29
Legs
BW 202.8
Sumo DL
405x5
365x5x5

OHP
125x5
111x6x3

GM
130x12x3

Hang clean
135x5x

70min

Good session. 405x5 was @9. OHP was hard but a solid volume jump from last week. GM was hard. Left knee started hurting yesterday, I'm going to blame the run but it might have been leg extensions. Or the front squats. Or when I slipped on the water one of the kids spilled on the kitchen floor.

Wife works today, both kids home. The some friends are dropping off their oldest kid, same age as mine, for a morning play date. So alone with 3 this AM. Wife texted me during GM that she forgot to set her alarm again, I've given her 2-3 possible solutions to the recurring problem but none have stuck, so I am having a hard time being sympathetic/cutting off my workout because of it.

[Allentown]

Dec 30
Arms
BW 202.6
Echo
3:00

Dips
55x3
60x2
27x5x5(+1)

BB shrug (last 3 sets wide grip)
160x15x5
Incline treadmill
20x1:30x4

DB lateral raise (leaning to the side)
10x10x4
One peg calf raise
10x12x4

90min

Very wet and nasty out. Go from single digits and 2+ feet of snow to 50 and light rain. Good times.

5yo came out during the lateral raise portion. Left the garage door open, and wouldn't stop talking during every set, despite me telling him before he even came out no talking while someone is lifting. Then proceeded to get scolded for it 5 times. 1 rule, and he can't handle that.

[Allentown]

Dec 31
GPP
BW 202.4
Echo sprints
20::60x7
1.41mi

Lat pull down
190x6
170x9x4, 7
McGill crunch
16x8

LTE
55x20x4
EZ bar curl
55x20x4

Seated box jump
37x8,10,12

Long time

Added some extra screws in the wood brace of of pulley stuff, reduced the squeaking and creaking substantially.

[Allentown]

Jan 2
Week 1 Day 1
BW
LBBS
275x4
280x4
285x4

Floor press
140x6
145x6
155x6

SGDL
215x8
225x8
235x8

Heel elevated goblet squat
35x20,20,20

65 min

Back on that paid program train. Spent a little extra time figuring things out, time will go down next week. Low bar is something like 20-30lbs higher than where I started this last time. Floor press and SGDL was too light.

[Allentown]

Jan 3
Week 1 Day 2
BW 202.2
Pause bench
165x4
170x4
175x4

HBBS + chains
155x8
165x8
180x8

JM press
75x12
80x12
85x12

DB lateral raise (10 min cap)
5x20x3

63min

Bench about right, perhaps a tad light. Squat too light, JM press a little too light. DB raise was hard. Left knee unhappy last night and this AM.

[Allentown]

Jan 4
Week 1 GPP 1
BW 201.0
Echo sprints
20::100x0
2.05mi
1160 max
747 avg

Lat pull down
140x15x3

8min abs
Plank 5:00

Seated triceps press down
35x20
37x20
40x20x2

Pulley curl
40x20x4

80min

Lat pull down too heavy. Took a few sets to figure out the seated presses, think I like leaning back a bit then pushing it all the way down to my knees for a pause.

[Allentown]

Jan 5
Week 1 Day 3
BW 202.4
Conventional DL
365x4
377x4
380x4

Low incline bench
145x5
156x5
167x5

Hack squat
100x12
110x12
120x12

10 min One leg RDL (DB weight per hand)
50x12,13,13

70 min

Went back to switch grip, flexed my right arm last night and my elbow still hurts this morning so the supination probably wasn't causing it. Everything moved pretty well, weights were pretty close to target RPE etc. RDL grip and getting the hack squat into position were the hardest parts.

[Allentown]

June 6
Week 1 Day 4
BW 203.6
OHP
115x4
117x4
121x4

Lever row
60x10
62x10
65x10

DB bench
40x12
45x12
50x12

BB shrug (10 min)
185x20x3

60min

Hardest part about the session was fighting YET ANOTHER head cold. I feel like shit. Again.

[Allentown]

Jan 7
Week 1 GPP 2
BW 202.6
Incline treadmill
30min
11%
1.85mi

One arm lat pull down
45x20x3

8 min abs
Ab wheel
10x8

BFR EZ bar preacher curl
35x18
30x18
25x15
20x15

BFR EZ bar skull crusher
30x20,20,15,13

No time

Afternoon session. Voice basically shot from the cold, otherwise feel mediocre- not terrible, not great. Session went pretty well, though, I really focused on keeping the movements slow and controlled and stuff. Curls ended up being way harder than expected, probably because I am super cheaty normally so the weights I had been using were inflated.