Medically Diagnosed with a Well Developed Appearance

[Allentown]

Oct 19
GPP
BW 198.8
Echo
20::60x6
1.20 mi

Lat pull down
185x1
155x5x5
Ab wheel
10x8

EZ bar preacher curl
40x15,15,15
Incline ring push up
12,12,10,10

63min

Decent. Slowed the tempo way down on the lat pull down, I think that might be a good plan. For sure had a 200lb pull down in me, 185 was probably @8.5 or @9.

[Allentown]

Oct 20
Legs
BW
Echo
1:00

DL
445x1
332x5x6

OHP
130x1
96x5x5

Reverse lunges (reps per leg)
50x15x3

DB snatch (alternating hands, 5 each hand)
51x10x3

66 min

Good session. Some tiny increases in volume, still moved well.

[Allentown]

Oct 21
Arms
BW 198.0
Echo
2:00

DB bench
70x5
80x0
50x12,13,11,7

BB shrug
140x20x4
Incline treadmill
1:30x4

PU
12,11
DB hammer curl
30x12,12

60min

Fuck. DB bench was a bomb fest, it just felt really uncomfortable and hard and heavy. But I added a pull up?
Lat, DL, and curl work seems to be doing well. Squat and pressing seems to be getting worse. I feel like my arms are getting smaller, too.

[Allentown]

Oct 22
GPP
BW 195.4
Treadmill sprints
@12x100m x10

Low pulley row
142x10x4
McGill crunch
12x6

Pulley overhead triceps extensions
45x18x3
BB curl
95x15x3

Seated box jump
31.5"x8x3

86min
No kids this weekend so I took a little more time figuring out a couple movement swaps.

[Allentown]

Ocr 24
Legs
BW 199.2
Echo
2:00

HBBS
295x3
248x5x3, 12

Incline bench
185x1
157x5x3
DB concentration curl
25x9x3, 8x2

Deficit DL
385x1
315x6x3

Hack squat
60x20x2

70min

Sort of a repeat of my first HB session during "free time" but hit more reps with more weight. DL was lazy loading but also it felt good with +15lbs from last week.

BW from 195-199. Bodies are weird. But I didn't take a huge dump today, pooped a lot yesterday thanks in part probably to the ultra spicy chicken I ate Saturday night (which didn't hurt as much as last time I are it).

[Allentown]

Oct 25
Arms
BW 200.2
Bench
205x2
166x5x3
166x11f
166x3

Pin front squat
215x1
160x5x3

EZ bar skull crusher
50x19,18,18,17

Low pulley curl
50x20,20,19

60min

Bench continues to flounder- did a double with the weight (50lbs under my old PR) I have been using, but tried to follow that up matching my AMAP reps from like 6 weeks ago, which I obviously shouldn't have done. Everything else improved including my skull crusher reps, though, so yay. Pulley curl continues to be my current favorite exercise.

Weight going up, not sure I like that.

[Allentown]

Oct 26
GPP
BW 200.2
Echo
20::60x6
1.25mi

Lat pull down
190x2
160x5x5
Ab wheel
8x11

EZ bar preacher curl
40x15,15,15
Ring push up
11,11,11

60 min

Good session. Some quality volume increases at similar or lower RPE.

[Allentown]

Oct 27
Legs
BW 199.8
Echo
1:00
DL
455x0f
405x2x6

OHP
132x1
95x6x5

GM
95x10x3

DB snatch
52x10x3

60min

Eh. Time to switch to pause bench and sumo DL. This is the point I usually go off the rails- trying to keep hitting increases on weight and volume and feels be damned. So, I'll just change the movement. Not like it actually matters.

[Allentown]

Oct 28
Arms
BW 199.0
Echo
3:00

DB bench
70x5x2
60x8x2
50x8x3

BB shrug
145x20x4
Incline weighted treadmill walk
20x1:30@15%x4

PU
25x4,4
DB hammer curl
35x11,11

58min

Did my best to ignore previous weights and reps on the DB bench. Plan was some triples with 70, decided to just get some volume. During the 50s I kind of noticed if I tuck my elbows it makes things easier and feel much better- I had been kind of keeping everything in a vertical line from my shoulders, which I think caused my to bring my wrists out of line with my elbows and the bottom of the rep? Anyways who cares, I think I'm swapping out DB bench for something else next week, like weighted dips.

[Allentown]

Oct 29
GPP
BW 198.8
Echo LISS
15:00
5.51mi

Low pulley lat row
125x17,16,15f
Leg raise
15x3

BFR overhead pulley triceps extension
45x20,18,19
BFR BB curl
65x20x3

Seated box jump
33" x8x3

75min

Last set of rows didn't touch my chest on rep 16 so trying to be honest.
This just in: LISS sucks. Everything else was good and fun.

[Allentown]

As is tradition, we send the kids to my parents house for the weekend a little sick, they come home exhausted and sicker than ever. Because my parents are incapable of spending 15 seconds to give them downtime, or get them to bed at a reasonable hour.

The kids have legit had a cough for 3 months. The severity has varied, from being unable to sleep to just minor occasional coughing, but it is fucking emotionally exhausting.

[Allentown]

Oct 31
Legs
BW 198.0
Echo
1:00
LBBS
315x1
255x6x4

Incline bench
185x1x2
160x5x3
DB concentration curl
25x9x5

Deficit DL
405x1
320x6x3

Hack squat
65x20x2

70 min

Switching to low bar for a bit, I think. Incline bench was weird, I lowered the first one super slow or something and was @10, did a set of curls and immediately hit another single @8.
Right knee was super sketchy during the hack squat, second set I brought my feet way in and tried everything pointed forward instead of at ~45 degrees and it felt much better on my knee and more quad, which is the point anyways.

New pre-workout, bought the ON Amino Energy from Costco because it cost the same for 36 servings as the Outwork does for 30, it does have less caffeine though
Also has salt, which was weird. Not sure if it was the pwo or the weather, but sweating was profuse. Great day to forget a headband.

[Allentown]

Nov 1
Arms
BW 199.0
Echo
1:00
Pause bench
185x3
155x5x6
TnG bench
135x12

SGDL
315x1
225x5x3

EZ bar skull crusher
50x20,20,20,17

Pulley curl
50x20,20,20

67min

Not bad.
I like the whole "change movement to something slightly different when it gets out of control" idea, I got some good work in without worrying about matching last week's volume. Made it more fun, less stressful. Which is good, because I am 95% sure the little one will be staying home sick today. This fucking neverending cold...

[Allentown]

Nov 2
GPP
BW 200.2
Echo
1:00
Treadmill
1mi
8:23

One arm lat pull down
55x8x5
Ab wheel
1,2,3,16x5

EZ preacher curl
40x12x4
Ring push up
9x4

60 min

I like the changes to this session- specifically the one arm pull down. Also, I never really imagined I'd be doing 80+ reps of ab wheel in one session, let alone doing it without being unable to move the next day. Otherwise some good improvements on duplicate movements as well.

Caught the cold/flu/covid the kids have. So that's going to be fun to deal with tomorrow if either one of them stays home.

[Allentown]

Nov 3
Legs
BW 200.4
Echo
1:00
Sumo DL
405x1
333x5x6

OHP
125x3
97x6x3

GM
97x11x3

DB snatch
55x10x3

56min

Good session. Sumo felt really good.
Catching the flu/cold/RSV the little one (or both) have. Feel poopy, literally and figuratively. Started falling asleep at 8:45 on the couch despite watching the most fan-servicey-episode-of-the-most-fan-servicey-show-I-have-ever-seen (High School of the Dead).

[Allentown]

Nov 4
Arms
BW 200.6
Echo
3:00
1.16mi

Dips
50x1
10x5x5

Shrug
150x20x4
Incline treadmill
28x1:30x4

PU
25x5,5
DB hammer curl
35x12, 12

58min

Not bad. I feel like 50lbs might be a dip PR, but I never really do them and never really track them so who knows. Dip warmups felt awful, but once I got some weight on there felt good. Did them proper, too, all the way down under control, all the way back up, held for a beat.

[Allentown]

Nov 5
GPP
BW 197.6
Echo
1:00
Treadmill
1mi
8:02

Low pulley row
125x18,18,17f
McGill crunch
16x5

Overhead pulley triceps extensions
45x20x3
BB curl
70x20x3

Seated box jump
35.5" x8x3

Untimed.
Had some nose drainage at the start of the run then had trouble swallowing it. Still cut 20s off my mile time. Shoulders sore from dips, got a swell pump from the triceps extensions.

[Allentown]

Nov 7
Legs
BW
Echo
1:00

LBBS
315x1
257x6x4

Incline bench
185x2
161x5x3
DB concentration curl
25x10, 9x4

Deficit DL
410x1
325x6x3

Hack squat
70x20, 20

67min

Feel like crap. Fuck you DST. Also, living with germ factories pumping out toxic fumes.

[Allentown]

Oct 6

Kids: both kids have had low-level coughs for something like 8 weeks, it feels like nonstop. Getting worse for both, younger staying home today, not sure about the older one. Very annoying, stressful, and frustrating.

Aug 1

Now little one is coughing too, because of course both kids have to get sick a few days before wife goes on a trip.

[Allentown]

Nov 8
Arms
BW 199.8
Echo
1:00
Pause bench
205x1
155x5x6
135x15

SGDL
315x2
235x5x3

EZ bar skull crusher
50x20,20,20,19

Pulley curl
52x20,20, 19

65min

Feel like shit. Cough getting bad. Session went pretty well though. Added some reps on matching weights.

5yo wanted cereal. I talked him into trying the peanut butter pancakes with crushed Whoppers mixed in that I made a few days ago but no one wanted to try. He insisted on syrup. Picked up the pancake and poured the syrup off and on to the counter while looking at me, because he wanted it on the side but didn't tell me. WTF.