Tonight fueled by caffeine, new music, and an all around bad week I actually had an ok workout.

Front squat
135×10, 175 x 6, 245 x 5, 275 x 2, 300 x 2, 275 x 3 x 2 sets

Deadlift
225 x 6, 315 x5, 405×6, 500×0 (wanted to see how it felt, got to mid-shin and felt lightheaded)
455×1 hold at top for a 10 count
Close-Grip Bench Press:
155×20,10,5 <1min rest

Previous workouts (copied from fitocracy)

Monday:
Standing Military Press:
75 lb x 10 reps (+35 pts)
110 lb x 6 reps (+46 pts)
150 lb x 5 reps (+61 pts)
120 lb x 4 reps (+47 pts)
120 lb x 4 reps (+47 pts)
120 lb x 4 reps (+47 pts)
Barbell Bulgarian Split Squat:
120 lb x 8 reps (+53 pts)
120 lb x 8 reps (+53 pts)
Body Weight Inverted Row (Let Me Ups):
15 reps (+24 pts)
Pull-Up:
12 reps (+105 pts)

Thursday (Jan 26th)
Barbell Squat:
155 lb x 10 reps (+82 pts)
230 lb x 6 reps (+110 pts)
315 lb x 5 reps (+147 pts)
300 lb x 6 reps (+144 pts)
Front Barbell Squat:
225 lb x 3 reps (+99 pts)
225 lb x 3 reps (+99 pts)
225 lb x 3 reps (+99 pts)
225 lb x 3 reps (+99 pts)
Incline Dumbbell Bench Press:
85 lb x 10 reps (+71 pts)
85 lb x 10 reps (+71 pts)

Mon 23rd

Barbell Incline Bench Press:
105 lb x 10 reps (+45 pts)
155 lb x 6 reps (+60 pts)
210 lb x 8 reps (+86 pts)
220 lb x 5 reps (+83 pts)
Decline Push-Up:
20 reps (+30 pts)
20 reps (+30 pts)
Next three exercises as triset
Barbell Shrug:
275 lb x 18 reps (+66 pts)
275 lb x 18 reps (+66 pts)
Romanian Deadlift:
275 lb x 6 reps (+103 pts)
275 lb x 6 reps (+103 pts)
Barbell Bulgarian Split Squat:
85 lb x 8 reps (+37 pts)
85 lb x 8 reps (+37 pts)

So for some reason this weekend I had an abundance of energy (read was avoiding studies) and so I did a workout Saturday and something on Sunday

Saturday was more bodybuilderesque

Pulluspx10 slow reps > Straight arm lat pulldown > Face pull Repeated the series twice

Seated DB curl 45′s x10 > OH Tri extension x AMRAP > Lateral raise drop set Repeated this twice as well

Sunday I decided that the only reason I haven’t done a BUP with the 40kg is because I haven’t tried enough. SO I ended up doing about 10-15 attempts and finally pulled it together enough to hit the last two. They weren’t pretty but I locked them out. Also goofed off with other kbell stuff

Monday
As expected I was sore and tired
Did the following
Barbell Incline Bench Press:
105 lb x 10 reps
155 lb x 6 reps
210 lb x 8 reps
220 lb x 5 reps

Next three exercises as triset
Decline Push-Up:
20 reps
20 reps

Romanian Deadlift:
275 lb x 6 reps (3 shrugs in between each rep)
275 lb x 6 reps (3 shrugs in between each rep)
Barbell Bulgarian Split Squat:
85 lb x 8 reps
85 lb x 8 reps

Warmup

Squat
150×10
225×6
300×8
315×4 stopped at 4 because I’m exhausted. It’s been a stressful 2 weeks.

Incline dumbbells bench
90s 4×5

Seated row
2×15 at a moderate weight.

I’m totally beat, so I’m gonna go home and cook something good.

School has been insanely busy and I am struggling to find a balance. So I decided to do a quick 30 minutes at the gym.

Standing Military Press:
70 lb x 10 reps
105 lb x 6 reps
140 lb x 7 reps
140 lb x 5 reps

Close grip bench
185x8x3 w/ Fat Gripz
ss w/
Bent row
185x12x3

Body Weight Bulgarian Split Squat:
1 rep iso hold – Inspired by Jeremy Frisch, these suck! HR spikes and its no fun. Knee was ok with it so I may bump these in some.

One set of curls to finish up for the night

Life seems to have merely been paused over the break and is trying to make up for lost time. Went to the gym tonight w/ little intention of doing much. Knees are a bit annoying is so is my hip. I think I may have some form of tendonapathy in the right patellar tendon and the left one acts cranky on occasion. The hips just don’t like their lack of movement and let me know by no longer moving. Anyway after moving a bit and putting on the rehband knee sleeve I felt good. Nothing takes anywhere near failure tonight just trying to log lifts.

Tonights working started with a warmup and a bit of hip mobility work

Front squats
135×10
185×6
250×8
260×6

OH Press (False grip)
135x4x5

SA Dumbell rows
105x10x3

Tonight’s workout after a crazy day at work and before a long drive and studying. All fueled by a Taco bell #7. Went fairly easy on the front squats and deadlifts. Just trying to get a bit of work in.

Barbell Floor Press:
135 lb x 10 reps (+54 pts)
205 lb x 6 reps (+73 pts)
255 lb x 5 reps (+89 pts)
235 lb x 8 reps (+89 pts)
Front Barbell Squat:
185 lb x 8 reps (+93 pts)
185 lb x 8 reps (+93 pts)
Barbell Deadlift:
225 lb x 5 reps (+105 pts)
325 lb x 2 reps (+138 pts)
375 lb x 2 reps (+160 pts)
375 lb x 2 reps (+160 pts)
375 lb x 2 reps (+160 pts)
375 lb x 2 reps (+160 pts)
Hammer Dumbbell Curl:
45 lb x 12 reps (+12 pts)
45 lb x 10 reps (+12 pts)
35 lb x 12 reps (+9 pts)

Wednesdays workout

Barbell Squat:
135 lb x 6 reps (+64 pts)
160 lb x 6 reps (+76 pts)
225 lb x 6 reps (+108 pts)
300 lb x 6 reps (+144 pts)
300 lb x 4 reps (+136 pts)
Barbell Incline Bench Press:
135 lb x 5 reps (+51 pts)
200 lb x 4 reps (+73 pts)
200 lb x 4 reps (+73 pts)
200 lb x 4 reps (+73 pts)
200 lb x 4 reps (+73 pts)
200 lb x 4 reps (+73 pts)
Bent Over Two-Dumbbell Row With Palms In:
65 lb x 15 reps (+29 pts)
65 lb x 12 reps (+27 pts)
65 lb x 12 reps (+27 pts)
“bat wings”
Lying Barbell Triceps Extension (“Skullcrusher”):
80 lb x 12 reps (+11 pts)
80 lb x 12 reps (+11 pts)
Barbell Curl:
80 lb x 10 reps (+16 pts)
80 lb x 10 reps (+16 pts)

So after a bit of research I decided to give APRE a try as the foundation of my workout. Tonight I did the bare minimum since I didn’t really eat anything all day.

Warmup

OH press
70×6
105×6
140×6
140×5

Front Squat
135×10
205x4x5

Seated rows 3 x~15 or more. Slow tempo done a bit past discomfort.

These are all the workouts I recorded over the holiday. Been really lazy for the most part.
The points are because I copied this from fitocracy.

Wednesday Jan 4
Barbell Squat:
150 lb x 5 reps (+70 pts)
185 lb x 5 reps (+86 pts)
225 lb x 5 reps (+105 pts)
260 lb x 5 reps (+121 pts)
300 lb x 5 reps (+140 pts)
Barbell Floor Press:
125 lb x 5 reps (+43 pts)
155 lb x 5 reps (+54 pts)
185 lb x 5 reps (+64 pts)
215 lb x 5 reps (+75 pts)
245 lb x 5 reps (+85 pts)
Bent Over Barbell Row:
135 lb x 5 reps (+35 pts)
135 lb x 5 reps (+35 pts)
160 lb x 5 reps (+42 pts)
185 lb x 5 reps (+48 pts)
215 lb x 5 reps (+56 pts)

Monday Jan 2

Barbell Deadlift:
225 lb x 5 reps (+105 pts)
275 lb x 5 reps (+128 pts)
315 lb x 5 reps (+147 pts)
365 lb x 5 reps (+170 pts)
Barbell Incline Bench Press:
135 lb x 5 reps (+51 pts)
185 lb x 5 reps (+70 pts)
205 lb x 5 reps (+77 pts)
225 lb x 5 reps (+85 pts)
Close-Grip Barbell Bench Press:
185 lb x 12 reps (+81 pts)
185 lb x 12 reps (+81 pts)
Pull-Up:
15 reps (+141 pts)
15 reps (+141 pts)
Other Weightlifting:
120 lb x 8 reps (+18 pts)
1/2 kneeling cable chop

December 28th

Front Barbell Squat:
45 lb x 10 reps (+24 pts)
135 lb x 10 reps (+72 pts)
185 lb x 5 reps (+86 pts)
235 lb x 5 reps (+109 pts)
255 lb x 5 reps (+119 pts)
265 lb x 5 reps (+123 pts)
Standing Military Press:
65 lb x 2 reps (+24 pts)
65 lb x 3 reps (+25 pts)
65 lb x 5 reps (+26 pts)
70 lb x 2 reps (+26 pts)
70 lb x 3 reps (+26 pts)
70 lb x 5 reps (+28 pts)
SA Db, ss with pullups
Pull-Up:
2 reps || weighted || 10 lb (+11 pts)
3 reps || weighted || 10 lb (+20 pts)
5 reps || weighted || 10 lb (+39 pts)
2 reps || weighted || 40 lb (+17 pts)
3 reps || weighted || 40 lb (+30 pts)
5 reps || weighted || 40 lb (+58 pts)

A guy at the gym said my eyes looked bloodshot and I should go home and rest. I couldn’t find my ipod so no HRV reading for this morning but I may check it tonight anyway. My HRV has been down and my RHR has been up the last week so the goal is now to eat well and sleep even better.

Barbell Incline Bench Press:
45 lb x 20 reps
135 lb x 5 reps
185 lb x 5 reps
200 lb x 5 reps
215 lb x 5 reps
230 lb x 3 reps
245 lb x 2 reps
175 lb x 10 reps
Romanian Deadlift:
275 lb x 12 reps
300 lb x 12 reps
Barbell Squat:
275 lb x 8 reps
T-Bar Row:
90 lb x 15 reps
135 lb x 12 reps

Front squat
135×5
185×5
235×3
265×3
285×1
305×1
275×4

Incline db bench
90×10, 9

SA Db row
105×8, 12

Curl/tri extension
2 sets

Pullup/pushup 10/20