Back in the gym this week after a little vacation. It felt great to get in there. I was lacking a slight bit of motivation, but I guess when you have been hammering your body for this long and take a little time off, it is to be expected. I did take about 90 minutes to get through the workout which is NOT typical, but the Little League World series was on, and it did distract me. This is the last week in this rotation. 10 reps on the main lifts with less weight. It’s still tough.

Bench Press: 4 Sets, 10 Reps: 85/110/130/130. Good form, and I struggled the last 3 reps on the last set.

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 50/50/50/50. YES! I’ve been stuck on this weight for a couple weeks, but I got through it. I did take a little extra time between sets as I was captivated by the Little League World Series.

Barbell Shoulder Press: 4 Sets, 10 Reps: 95/95/95/95. This was a good lift. I strained a little bit near the end of the last 2 sets.

Cable Rotator: 4 Sets, 10 Reps: 7.5lbs for all. I used a different machine today so I actually had a number on the plates.

SUPER SETS!!!

Dips/Over Head Triceps: 3 Sets, AMRAP/10 reps: 12/12.5lbs., 10/12.5, 9/12.5. Upon further review, I hit the same reps as last time, but I did get one more at the end. I felt really good with the range of motion though.

Lateral Raise/Front Raise/Rear Fly/Over head press: 3 Sets, 8*8*8*8: 12.5/12.5/12.5. I upped the weight here. I think I’ll try 15lbs. next week.

I didn’t get his posted last night. I’m about to head to the gym right now for Leg Day!!! Thanks for reading. Leave a comment.

Get Strong. Stay Strong.

So this will be the last post on joshdoes.com for the week. I’ll be taking a little vacation to see some family. I did a little research to find gyms around the places I’ll be headed, but I decided that seemed a obsessive. You have to enjoy your life. Goals and commitments matter, but family time should be a priority. I will take this week to do my Mobility Project again though. Seems like a perfect time for it. But for todays session:

Deadlift: 4 Sets, 3 Reps: 175/200/225/225. So I maxed out at 250 several weeks ago. I can already tell that I’m going to blow past that.

Romanian Deadlifts: 4 Sets, 10 Reps: 135/140/140/140. I’m a dumbdumb. I completely forgot to put the other plats on the bar before the first set. Oh, well. This was definitely reaching maximum on the reps. My back and legs were on fire after this.

With that fire setting in, I went to do some goblet squats. I check the clock. Times up. I had several items that needed to be completed before I went to sleep. I have a midnight shift tonight and a 9 hour drive in the morning. I hate that I had to cut this workout short, but I’ll tell you that T25 has me squatting and twisting my core enough that the last few lifts for this day were pretty much covered. Thanks for reading. Get Strong. Stay Strong.

No BS here.

Incline Dropset: 4 Sets, 6*6 Reps: 6/45, 60/45, 60/45, 60/45. I bumped the bottom weight up today. I have really been concentrating on the different parts of the body that I’m working to really stress that muscle.

3* Drops: 4 Sets, 6*6*6: 45/45/45/45. YES! This was the first time that I’ve been able to get this done with this weight. I’m going to throw 50lb. dumbbells up next time!

Mystery Cable Machine: 4 Sets, 10 Reps: (plates) 6/5/5/5. I moved the angle to be more above my shoulders to start so that I can target my lower portion of the chest. This machine is actually growing on me. I guess the weight doesn’t matter at all when you think about it. your just trying to get tired at the end of the lift.

Close Grip Bench: 4 Sets, 10 Reps: 105/105/105/105. KaBoom! I crushed these bad boys. I had about 100 grams of carbs today at breakfast, and it looks like it has paid off.

Super Set: Skull Crushers + Pull Downs: 3 Sets, 10/12 Reps: 40/40, 40/30, 40/30.

This felt great today. I’d like to be more candid today, but I have a vacation trip that I have to prepare for. Thanks for reading. Drop me a comment. Get Strong. Stay Strong.

I worked out from the apartment gym today. I had to make a few tweaks.

Pull Up Progression: 7/5/3/3/2. Not bad.

Dumbbell Row: Fail to 40 Reps w/ 45lbs.: 20/20, 17,17, 3/3. I was glad to see that I did not have that much of an imbalance between the 2 sides here. I probably should have done a heavier weight though.

Seated Row: 4 Sets, 20 Reps: 42.7/ 42.7/ 42.7/ 42.7. I really concentrated on squeezing the back here. It was just about right on the weight.

Super Set: Zottman/Cross Body/Pronate curls: 4 Sets, 8*8*8: 25/25/25/25. I was glad that I got through these. I didn’t think I was going to.

Incline Curl: Fail to 50 Reps w/ 20lbs.:17/14/12/7. I figured this would be fun. I upped the amount of reps and the weight from last time. I set a timer to 1 minute to rest between the sets.

Pretty good gym session. Drop me a comment. Get Strong. Stay Strong.

Since I passed out on the couch yesterday, I had to make up for the missed leg day.

I made sure I loaded up on the carbs/calories for the day. Had to get a good one in today. The leg cramp from the day before was still in there a little bit, but the extra water from yesterday and adding extra Aztec Salt to my dinner helped. Still feeling it a little though.

Back Squat: 4 Sets, 3 Reps: 190/220/250/250. I lost a little range of motion in the 3rd set. I had to wiggle the left ankle a bit to loosen it up to get it down on the last set, but it felt great breaking a sweat on 3 reps.

Front Squat: 4 Sets, 10 Reps: 135/135/135/135. The right hammy growled at me  on the 2nd set. I had to rest a little longer than normal, but I got it done.

I through in the HIIT set of:

Box Jumps/Double Unders/Wacky Jacks/Body Squats: 10 Reps, 3Rounds. If you don’t know what a ‘Wacky Jack’ is, YouTube it. It might take you a little bit to get he swing of it.

I have been throwing a little run around the court in, but I my back was on fire. Called it quits, but I’m back on it.

Thanks for reading. Leave me a comment. IT’S FREE! jeez. Get Strong. Stay Strong.

Alright then. I played in the Bull Run Pro-Am, and I am very grateful to Chris Lewis (Head Pro at Bull Run) for the invite. It was a great day and a wonderful experience. I threw down on the Par 5’s (-6 on the 4 of them), and I tossed in a birdie on the simple Par 4 12th. I came in 8th in the overall amateur gross (out of 60 I believe). I was the Low Bull Run member-non pro which I have taken great pride in. 3 birdies, 2 eagles, 1 whiffed shot (I’ll tell you the story if you ask) for a 76. Yes, That’s right. -7 worth of scoring, plus 4 on the strokes. I’m the best a ruining a good round.

It was a little taxing, and I fell asleep on my couch before I could hit the gym. Terribly wonderful game.

I wish I had some awesome inspiring paragraph for you, but I’m hot, tired, and I need some sleep before this early morning workout and the Pro-Am I’m playing in tomorrow. Let’s get too it. I have recently decided I have been under eating Carbohydrates. I’ll be upping those.

Bench Press: 4 Sets, 3 Reps: 150/170/190/190 (4). I felt good enough to bust out another one at the end.

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 50/50/40/40. I was in no way going to get those 50’s up 20 more times. I had to drop the weight. I’m ok with that.

Barbell Shoulder Press: 4 Sets, 10 Reps: 90/90/90/90. Boom! It feels so good to throw that bar up over your head.

Cable Rotator: I forgot my band so I just used a cable machine. The only one available was the one that doesn’t have the weights printed on it. 2 plates? 4 Sets, 10 Reps per arm.

Super Sets!!!!!

Body Weight Dips/Overhead Triceps w/ two 10lbs. dumbbell: 3 Sets, AMRAP/12: 12/10’s, 10/10’s, 8/10’s. Dips are getting better quickly.

Lateral Raise/Front Raise/Rear Fly/Overhead Press: 3 Sets, 8*8*8*8: 10/10/10. I was going to use the 12.5 lbs., but they were in use. Still tough to get through this.

In and out in 60 minutes. I’m tired.

Thanks for reading. Drop me a comment, please. Get Strong. Stay Strong.

As typical, I crushed my body. I’m a day late posting about it, but it is haught! That’s a new way of saying ‘hot. It’s catchy.

Let’s get to the lift work out.

Deadlift: 4 Sets, 4 Reps” 160/185/215/215. I really felt all off these guys. The normal ‘new gains’ are setting in. I upped the weight pretty quickly, but I think that this struggle is going to help anyone break plateaus.

Romanian Deadlift: 145/145/145/145. This guy takes form to really hit the hammy strings. Make sure you’re keeping the same angle of knee flex and pulling with your legs.

Zercher Squat: 4 Sets, 12 Reps: NAH! I put 145 on the bar and from last week’s gnarled bar, my arms were still fairly bruised. I opted to get the FRONT/BACK stabilizers worked utilizing the GOBLET SQUAT!: 4 Sets, 20 Reps: 55lbs.:20/20/20. Holy Gosh! I should have been doing this the whole time. My quads, abs, and lower back were on fire after this. This is way better than the Zercher squat after this amount of weight (for me anyway). I don’t have big arms; so if your arms are thick enough to handle heavier weight, do the Zercher’s. If you have thin arms like me, try the goblet squats.

I realized that I hadn’t done my lower ab lifts, and I wanted to do some more rotational work because I play golf. SUPER SET!

Leg Lifts/Mason Twist w/ 20lbs.: 3 Sets, 12/12 .

We’re half way through this craziness. Let’s do it again once over!

Leave me a comment. Thanks for reading.

Get Strong. Stay Strong!

I was determined to get a good one in today. I have realized that I’m a little under hydrated, and I have been doing a little self-experiment with my supplements as in I have not taken any. It may be a factor, but I felt like I really killed today. I really made sure I kept my angles right and pulled through the right portions of the chest.

Incline Drop Set: 4 Sets, 6*6 Reps: 60/40, 60/40, 60/40, 60/40. I upped the top weight, and I had to grunt out the last few reps, but that’s a good thing.

3* Drops: 4 Sets, 6*6*6: 45/45/45/35. I was losing form at the end of the 3rd set. I dropped down the weight so I could keep in line.

Cable Machine: Yet another machine I’m trying out. This guy had no markings on the plates so I just tested it out until I knew it would be hard to finish all 4 Sets of 10. I adjusted the angle this time to coming more over the top so I could really get a good squeeze on the lower pecs. I think I’ll do this from now on because the other lifts are very mid to upper chest hitters.

Close Grip Bench Press: 4 Set, 10 Reps: 100/100/100/100. I was a little surprised, but the 100lbs. might get me, but I think I could have added more.

I had a Triceps Super Set planned, but I got such a good pump doing those burn out sets yesterday on the biceps, I figured that I would do the same today with the triceps. I’m wondering if I’ll have T-Rex arms tomorrow.

I think I’ll throw one of these sets in each day with a different muscle group. Glad to get back. Just a little bit of sleep, and some extra calories in the take got me feeling good again. A little thunderstorm rolled through today and cooled it off very nicely. It’s 3 a day Sunday Fun Day tomorrow. I’m getting some sleep.

Thanks for reading. Get Strong. Stay Strong.

Didn’t sleep too well, but got up with a little determination. Let’s get fitter!