Medically Diagnosed with a Well Developed Appearance

[Allentown]

Oh man can I ever relate to this. I have a 12 year old and a 2 year old at home, along with a partner that's not opposed to poking the bear with the 2 year old, lol. And as you know, a 2 year olds tantrum is truly something majestic to behold.

Training looks good.

Honestly the 5yo has bigger/more "tantrums," but we can at least identify the cause of those.

And yeah, training has been going OK. I'm starting to feel like I look pretty good in the mirror, especially with my glasses off!

[Allentown]

Jan 23
Week 4 Day 1
BW 203.4
LBBS
282x4x4

Floor press
160x6x4

SGDL
280x8
270x6x2

10 min:
Heel elevated goblet squat
42x20, 20, 20

68 min

[Allentown]

Jan 24
Week 4 Day 2
BW 204.6
Pause bench
171x4x5

HBBS + chains
190x8x3

JM press
97x12
92x12x2

10 min:
DB lateral raise
8x19,19,19

66 min

Nice little volume jump. Tiny jump. 2yo trying to jump-jump.

[Allentown]

Jan 25
Week 4 GPP 1
BW 202.6
Echo sprints
20::100x10
2.14mi

Lat pull down
140x16,16,15,13

8 min abs
Plank 5:37

Pulley triceps press down
60x15x4

Pulley curl
57x15,15,12,13

87min

Came out the gate too hot on the bike. Pretty sure I died on sprint 4.
New cable on the pulley, an inch or two longer which kind of throws a wrinkle in the movements. Curls for example, I had to stand closer (changing the angle of the resistance a bit) and the weight stays a few inches off the ground (no deload at the bottom, more chain weight). At least, that's my excuse for dropping 6 reps.
Also pretty hung over, which probably doesn't always help.

[Allentown]

Jan 26
Week 4 Day 3
BW 203.4
DL
382x4x3
382x3

Incline bench
160x5x4

Hack squat
110x12x3
110x8

10 min:
One leg DB RDL
50x17,17,16

70 min

Went a tad off program and added a couple reps- I think something might have happened to the spreadsheet because I am pretty sure last time I ran this the total reps went up a bit each week, but it looks like weeks 3-5 have all the same rep totals.

[Allentown]

Jan 27
Week 4 Day 4
BW 203.8
OHP
117x5x4(5?)

Lever row
65x10x4

DB bench
50x12,12,12,8

10 min:
BB shrug
195x20x3

73 min

55% sure I forgot to count a press set. Also had to run in for a gassy poot between the rows and bench. Otherwise I improved on the rep per set count. Also (against the rules) I did a few extra reps again.

[Allentown]

Jan 28
Week 4 GPP 2
BW 204.2
Treadmill
30min
1.25mi slow jog, then 15% incline walk for remaining time
2.2mi

One arm lat pull down
50x20,20,20,19

Ab wheel
9x8, 11

Preacher curl
35x15x4

EZ bar skull crusher
45x15x

2 hours or something

Up at 3 to take my parents to the airport, did workout after then have to get to the Y for a 5yo basketball game. Though I might just send him out into the back yard for a while, on account of him being an asshole.

[Allentown]

Jan 30
Week 5 Day 1
BW 205.8
LBBS
285x4x4

Floor press
162x6x4

SGDL
290x8
275x6x2

10 min:
Heels elevated goblet squat
45x20x3

68 min

Feeling bitter, petty, and resentful.

[Allentown]

Yesterday and today have been the coldest days of the winter so far, and of course my fucking heater is being an asshole and won't run for more than 2 min at a time. Are you supposed to replace the regulator every year? It's like I am getting very low flow from the tank. Tried unplugging and plugging back in. I guess I am not sure I opened it all the way...

[Allentown]

Jan 31
Week 5 Day 2
BW 204.0
Pause bench
172x4x5

HBBS + chains
195x8x3

JM press
98x12
93x12x2

10 min:
DB lateral raise
8x20,20,19

~80 min

Includes at least 10min messing with the heater. Otherwise some good but tiny increases in total volume.

[Allentown]

Tried "resetting" the high flow stop on the tank by unplugging then turning it back on slowly. Still only get about 5 min of heat.

[Allentown]

Feb 1
Week 5 GPP 1
BW 204
Echo sprints
20::140x10
2.1mi

Lat pull down
130x18,18,17,16

Pulley triceps press down
62x15x4

Pulley curl
55x15,15,15,15

[Allentown]

Feb 2
Week 5 Day 3
BW 204.4
DL
385x4x4

Incline bench
162x5x4

Hack squat
115x12x3, 10

10 min:
DB one leg RDL
50x17x3

75min

Ow. RDL was brutal.

[Allentown]

Feb 3
Week 5 Day 4
BW
OHP
118x5x4

Lever row
67x10x4

DB bench
50x12,12,12,12

10 min:
BB shrug
200x20x3

70 min

Good. Some increases in weights or reps. Press continues to be a higher RPE than programmed but ego. Straps on the last set of rows just for @@broseph and man was it easier.

Waist 35.5"

[broseph]

And relief washes over me in an awesome wave.

[Allentown]

Feb 4
Week 5 GPP 2
BW 204.6
30 min treadmill
1mi run, then 15% incline walk
2.21 mi

One arm lat pull down
50x20x4

8 min abs
Ab wheel
15x4, 12

BFR preacher curl
33x15x4

BFR skull crusher
36x15x5
BFR EZ curl
36x20x3

Not timed

Turns out (didn't read program) I was supposed to do 10 minutes of abs and 5 sets of arm work. The HIIT and LISS are both supposed to be 2x a week now too, but nobody got time for that.

[Allentown]

Feb 6
Week 6 Day 1
BW 207.6
LBBS
315x1
295x3,3,2

CGBP
150x5
155x5
160x5

2 count pause DL
295x6
315x6
325x6

10 min:
Heels elevated goblet squat
45x20,19,18,17

65 min

Pivot week. Squat hard. Press easy. DL easy but fatiguing. Goblet squat very tiring.

Made the mistake last night of telling my wife how much I was looking forward to having a work day today (meaning, kids not at home). So obviously I come inside from my workout and get "little one should stay home with you today."

[augeleven]

“The key to a successful marriage is selectively limiting communication.”
- Some divorced guy, probably

When I get unexpected off days I fantasize about getting dressed, leaving, then coming right back so I don’t have to take the kids to school.
I’m sure there are lamer things to fantasize about, I just can’t think of any.

[Allentown]

Feb 7
Week 6 Day 2
BW
Bench
205x1
185x3,3,6

2 count pause squat
185x6
205x6
225x6

Dips
BW x10
5x10
10x10

10 min:
Arnold DB press
15x20,20,20,20

70 min

Bench basically exactly where I was when I ran this last year. Was supposed to be 3x3@7 for bench volume but I wanted to test my RPE, because I never promised to stick to a program. Dips are pathetically weak. Arnold press wasn't an option for accessory press work, but it was basically DB raises or machine work and I am sick of lateral raises. Ended up being enjoyably challenging.

[Allentown]

“The key to a successful marriage is selectively limiting communication.”
- Some divorced guy, probably

When I get unexpected off days I fantasize about getting dressed, leaving, then coming right back so I don’t have to take the kids to school.
I’m sure there are lamer things to fantasize about, I just can’t think of any.

Wife leaves before me, she might stay until 7:40 if things are really really bad but otherwise it's just "peace, I'm out."

Wife left, little one was doing much better but older one sounded like a