Well, it was late considering what all I had done today. I started at 6 A.M. with the T25 Cardio. Then, among my other chores, I did some foam rolling. Had to get loose for the Wednesday Night Golf League.

It was a hot one too. No breeze. 90 degrees. My buddy Bob and I are leading this thing. We both played like crap last week for our first loss, but we got it together this week. It’s a 2-man best ball. I shot a 38, but Bob made the birdie. I missed 6 birdie putts. I think I know where practice time will go this week. It was just a little before 9 P.M. when I got to the gym. I was a little concerned about the workout. I did get a big meal after the league (Bull Run Golf Club treats us right!), but I was very hot for a very long time. I was worried I’d run out of gas. But I exceeded my expectations!

This week the Overload Progression Starts at 65% 1RM, 75%/85%/85%

Bench Press: 4 Sets, 4 Reps: 120/140/160/160…5REPS! The 3rd set was a little sketchy so I decided to ask a guy for a spot. I guess knowing that the bar isn’t going to crush you helps add a little mustard.

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 30/30/30/30 (I upped the weight 5lbs. Felt fairly easy. I’ll go up again next week).

Barbell Shoulder Press: 4 Sets, 10 Reps: 65/65/65/65 (I threw an eXtra 10lbs. on. Clean & Pressed a few on each set.)

Scare Crow: 4 Sets, 10 Reps: 15/15/15/15. I think I’ll use a band next month with more of a lateral cross body movement. This will help strengthen the rotator cuff.

Super Set:

Bench Dips/Pull Downs: 3 Sets, 10/12 Reps: (I raise one leg & switch every 5 Reps on the dips ‘LR’) LR/52.5/ LR/52.5/ LR/52.5

Super Set (I think I’ll call this ‘Marvel Shoulders’): 4 Sets 8x8x8x8 Reps

Lateral Raise/Front Raise/Rear Fly/Overhead Press: 10/10/10/10.

Got it done in under an hour. I need some water and a nap. I did get my Oura Ring today. I’m very curious on what it is going to tell me. (I’m going to ignore it for the 1st month.)

https://ouraring.com/

 Look of shock that I finished today!

Just a little Cardio to start the week. I felt really good this morning. Normally on Tuesdays, I am awake nearly 24 hours. Yesterday, I hit the sack around 4 P.M. and did not wake until 6 A.M. So I was ready to go! Shaun T had nothin’ on me!

I did have to get up early. Got’sta pay the bills. I felt pretty decent today. I did eat a lot of food (chicken wings aside) that was nutritious. I chugged a bunch of mineral water. I got about 7 hours of sleep! That may have been the key.

I know what I’m doing is probably not the best way to go about reaching my goals, but I really want to see what I am capable of. I have ordered my secret weapon. The Oura Ring. I’ll talk about this more soon enough. Basically this guy is going to tell me just how deep a hole I’m digging with this training. I know I’m not sleeping enough, but right now circadian rhythm is the main culprit. I think I have enough time to get everything in during the day. I did not get my golf practice in this week, but I played like crap in my Wednesday Night League (first loss of the season). I had to let that wound fester a little.

This month will be the toughest. I am going to grit and bare it. I am already contemplating some modifications to the workouts. I did just take it easy today, but tomorrow will include a full body stretch or maybe P90X’s Yoga. I think an ice bath and some magnesium lotion is in order. If you have been keeping up, I thank you. Please send me some encouragement in the comments. I’m going to need it!

This was a long, hard day. Mentally and Physically challenging. Good morning abs!

I had a lot of motivation this morning. Body was stiff, but I felt good. I knew today led to rest days!

Hit the gym after work. Deadlift Day. Same ratios as the others.

Deadlift: 4 Sets. 5 Reps.: 150/170/190/190

Romanian Deadlift: 4 Sets. 10 Reps: 105/105/105/105

Zercher Squats: 4 Sets, 12 Reps: 105/105/105/105

Super Set:

Weighted Incline Situps & Landmines: 4 Sets, 10Reps/20Reps: 10 lbs. on the chest. 10 lbs. on the bar!! Now to the what ever masochistic nonsense T25 has in store.

Jesus! This week was a Total Body Circuit! I had to dig deep on this one. There was a lot…a lot of quit in my mind at this point. BUT…I grunted it out. Big Salad, Chicken wings, and pizza (gluten free) for dinner was sadly my motivation. Made it through it!

 

Today’s Major lift is a little different. It’s a drop set. Same ratio’s for the first 6 Reps, but drop the weight for the next 6 Reps.

Incline Dumbbell Press: 4 Sets 6×6: 45/30, 45/30, 45/30, 45/30

3*Drop (Drop the angle of the bench after 6 Reps). 4 Sets (6x6x6): 25/25/25/25

Cable Fly: 4 Sets. 10 reps: 20/20/20/20

Close Grip Bench Press: 4 Sets. 10 Reps: 85/85/85/75 (11). Didn’t think I was going to get the last set in with 85lbs.

Super Set:

Skul Crushers/Pull Downs: 4 Sets. 12×12 Reps.: 40/35, 40/35, 30/25, 30/25. Had to drop the weight because I was almost toast. I did get the reps in. Necessary sometimes.

It took a bit to get the legs moving this morning. I guess I did leg day right!

 

Had a few extra calories by Cronometer’s metrics.

So, I did take some measurements before buff’n up this hot bod.

Shoulders: 47″

Chest: 41 3/4″

Biceps: R: 14 L: 14 1/2

Forearm: R: 13 7/8 L: 12 1/2

Thighs: R: 24 1/2″ L: 23 1/2″

Calfs: R: 15 7/16″ L: 15 1/4″

So, that’s pretty much the muscles I will be working on. Let’s see if I an get them to grow a little.

Today’s Major lift was a bit of an embarrassment. My nemesis…Pull Ups. They seem to be the first thing that goes when I stop working out. I think I may need to start a Pull Up Progression Protocol to be able to get the weight up. I was supposed to follow the normal 5 Rep with the 60%, 75%, 85%,85% of weighted pull ups, but I could not make it through the full sets. waah waah waah. I’ll document my failures too!

Weighted Pull Ups: 5 Reps: 60%, 75%, 85%,85%: 5lbs./ 3 Reps with 5lbs, 2 without/3…/2 1/2…hahah.

Dumbbell Single Rows: 4 Sets 10 Reps: 45/45/45/45

TRX Upright Rows: 10/10/10/10

Incline Curls: 4 Sets, 10 Reps: 20/20/20/20

SUPER SET: 4 Sets, 8 Reps:

Zottman Curls        15’s   15’s   15’s  15’s

Cross-body Curls   15’s   15’s D  15’s   15’s

Pronated Curls       15’s   15’s   15’s   15’s DD   (D’s for had to drop ’em for a sec.)

I’m a core guy. Not much on the Biceps, but I’ll be doing my best to really pump the hell out of these arm knots. The wife will like that.

 

Another wobbly walk out of a gym!