***ocmfII's various log***

[The ADD]

Mon- power upper, #s around the same. Haven't really gone up in weight/reps but all around stamina through the whole workout is coming back for sure

Tues- off

Wed- power lower. #s mostly around same. Still busted a few struggle singles 315 back squat. Failed again at 405 pull off floor. But the bar is moving a few inches lol. Front squats are coming back too. Also think that's related to improved stamina through the whole workout.

Thurs- hosted 20+ people for thanksgiving so before I got down and dirty in kitchen I went for a nice run.

Fri- my buddy convinced me to take this boot camp class. Circuits on circuits on circuits. Calisthenics, the bike, goblet squats w kettle bells, rack chins, rower, burpees, box jumps. An hour straight. I was

This was taken at end of class. Pic doesn't even really do it justice but you can see how soaked my t shirt is. I could literally wring it out.

Gonna try and keep momentum going and hit hyp upper today.

The DARE shirt

 

[-G$-]

The DARE shirt

Ironic t shirt is ironic

 

[-G$-]

still going strong. was out of work the week of thanksgiving and the week after so it was easy to keep up w the workouts. i just wasn't really sitting in front of a computer to update specifics. but hit 6 out of 7 days both weeks. first day back at office today, went in early and ran 4.2 miles before work. need to keep this going through year end.

 

[-G$-]

wednesday: power upper
shoulder and back band stretching
flat bb bench: 12xbar, 95x12 and 135x12 warmup, 185x10, 205x8, 225x6, 245x4, 255x2, 195x6-3-1 (w 20 sec rest pause inbtwn)
pull ups (sup grip): 10, 8, 6, 4, 2, 6-4-2 (w 20 sec rest pause inbtwn) **only used band for assistance for last rest pause set, getting some strempf back
incline bb bench: 95x12 warmup, 135x10, 165x8, 195x6, 205x4, 145x10
hammer strength seated row: 200(100 per side) x10, 230x8, 250x6, 270x4, 220x10 (alternating, slow)
military press: 12xbar warmup, 95x8, 105x6, 115x4, 125x2, 95x10

 

[-G$-]

I want this 405 pull today so bad my dikks hard thinking about it

 

[-G$-]

overall not a great day, feeling burnt out, may need a small deload of sorts

friday: power lower
band stretching (hamstrings were tight as fk)
deads: 135x12 warmup, 225x8, 275x7, 315x6, 345x4, 365x2, 385x1, 405x1 (fail) x2 (still can't get this sh!t for the life of me, driving me nuts at this point)
back squats: 12xbar and 135x10 warmup, 185x10, 205x8, 225x6, 255x4, 275x2, 295x1 (didn't push to 315, didn't have it today)
rom deads: 95x10 warmup, 135x10, 165x8, 195x6
front squats: 95x10 warmup, 135x10, 165x8, 195x4
seated calf raise: 135x8x4

 

[-G$-]

hit up hyp upper sat and hyp lower on sun, but in massive deload status. cut totals supersets back to 3 instead of 4 and dropped the weight about 30% across the board. still was feeling sore, tight, burnt out even yesterday. finally starting to loosen up this morn.

tuesday: power upper
shoulder and back band stretching
incline bb bench: barx12, 95x12 and 135x10 warmup, 155x10, 175x8, 195x6, 215x4, 225x2, 165x6-3-1 (w 20 sec rest pause inbtwn)
hammer strength seated row: 230(115 per side) x10, 250x8, 270x6, 290x4, 300x2, 235x10 (alternating, slow)
flat bb bench: barx12, 95x12 and 135x10 warmup, 185x9, 205x7, 225x5, 245x3, 255x1, 175x10
pull ups (sup grip): 10, 8, 6, 4, 2, 6-4-2 (w 20 sec rest pause inbtwn) **used band for assistance for 6, 4, 2 and 6-4-2 rest pause set
military press: 12xbar warmup, 95x8, 105x6, 115x4, 125x2, 95x9


gonna try and run tmrw morn before work and get some of this lactic buildup moving around a bit, power legs thurs

 

[-G$-]

wednesday- 30 min sprint intervals on treadmill this morn


3 min warmup, 12 x 0:45 at 11.0mph sprint followed by 1:15 at 4.0mph walk, then 3 min cool down


first time long time doing sprints, felt pretty good, gonna try and get these in once a week

 

[Bless't]

Ironic t shirt is ironic

 

[-G$-]

thursday: power lower
band stretching
deads: 135x12 warmup, 225x8, 275x7, 315x6, 345x4, 365x2, 385x1, 405x1
back squats: 12xbar and 135x10 warmup, 185x10, 205x8, 225x6, 255x4, 275x2, 295x1 (didn't push to 315, didn't have it today)
rom deads: 95x10 warmup, 135x10, 165x8, 195x6, 215x4
front squats: 95x10 warmup, 135x10, 165x8, 195x5, 215x2
seated calf raise: 135x8x4

 

[-G$-]

sat: hyp upper (1-1.5 min rest)
back and shoulder band work
db flat bench/wide grip lat pull superset: 70sx14/120x14x4
db incline bench/close grip cable row: 60sx12/120x12x4
arnold shoulder press/standing alternating db curls: 35sx12/25x12x4
fly machine/reverse fly machine: 145x10/115x10x4
rope pull down/preacher bar curls: 42.5x10/65x10x4

sun: hyp lower (1-1.5 min rest)
back squats/rom dead superset: 12xbar warmup/12xbar warmup, 135x12/135x12, 155x12/155x12, 175x12/175x12, 195x12/195x12, 135x10/135x10
close stance leg press: 270x12, 320x12, 340x12, 360x12
leg extension/leg curl superset: 175x10/125x10x4
back extension/walking db lunge: 12/20 stepsx4 (30# dbs)
seated calf raise/leg press calf: 90x14

 

[-G$-]

tuesday: power upper
shoulder and back band stretching
incline bb bench: barx12, 95x12 and 135x10 warmup, 155x10, 175x8, 195x6, 215x4, 165x6-4-2 (w 20 sec rest pause inbtwn)
hammer strength seated row: 230(115 per side) x10, 250x8, 270x6, 290x4, 240x10 (alternating, slow)
flat bb bench: barx12, 95x12 and 135x10 warmup, 185x10, 205x8, 225x6, 245x4, 195x8
pull ups (sup grip): 10, 8, 6, 4, 2, 6-4-2 (w 20 sec rest pause inbtwn) **used band for assistance for 6, 4, 2 and 6-4-2 rest pause set
military press: 12xbar warmup, 95x8x4

in a bit of a rush today, had to cut back a few sets. felt blah going in but after a few incline sets got into it. holiday season is tough brehs.

 

[-G$-]

wednesday: power lower
band stretching
deads: 135x12 warmup, 225x8, 275x7, 315x6, 345x4, 365x2, 385x1, 405x1, 405x1
back squats: 12xbar and 135x10 warmup, 185x10, 205x8, 225x6, 255x4, 275x2, 295x1, 315x1, 315x1
seated calf raise: 135x8x4

short on time again today so couldn't get around to front squats and rom deads but felt good today especially on heavier sets.


supposed to be like 70+ here tmrw thoguh, gonna try and hit nice outdoor run before xmas eve dinner

 

[-G$-]

xmas day run, was 70 degrees in ny, actually felt great

this one is from miami last week. it was 88 and sunny and muggy as a muh this run did some serious damage to my knees, hips and calves. didn't have enough hydration and middle portion of the run was up the key biscayne bridge. i have no business doing runs like this until i'm in better CV shape.

kept up w most of the lifts through xmas and nye. took a few days off after that big run to let my body feel normal again. picked it up last night.

wednesday: power upper
shoulder and back band stretching
flat db bench: 65sx12, 70sx12 and 75sx10 warmup, 80sx10, 85sx8, 90sx6, 100sx4 (gym didn't have 95s, struggled w last rep, spotter helped), 110sx1 (2nd rep wasn't happening), 80sx10
pull ups (sup grip): 10, 8, 6, 4, 2, 6-4-2 (w 20 sec rest pause inbtwn) **no band for assistance**
incline db bench: 65sx10 warmup, 70sx10, 75sx8, 80sx6, 85sx4, 75sx10
hammer strength seated row: 230(115 per side) x10, 250x8, 270x6, 290x4, 240x10 (alternating, slow)
military press: 12xbar warmup, 95x8, 105x6, 115x4, 125x2, 95x8



thursday: cardio
~32 mins, 3.5 miles, decent pace but that miami run is still lingering. hoping lower power goes off ok tmrw.

 

[-G$-]

after being under the weather the last few weeks i finally made it back to gym. had to cut a bit of the weight off on the lifts and i def lost a little bit of strength but overall felt pretty good to be back.


friday: power upper
shoulder and back band stretching
flat bb bench: barx12 and 95x12 warmup, 135x10, 185x8, 205x6, 225x4, 245x2, 185x6-3-1 (w 20 sec rest pause inbtwn)
pull ups (super wide grip): 10, 8, 6, 4, 2, 6-4-2 (w 20 sec rest pause inbtwn) **band for assistance
incline bb bench: barx12 and 95x12 warmup, 135x10, 155x8, 175x6, 185x4, 145x10
hammer strength seated row: 220(110 per side) x10, 240x8, 260x6, 270x4, 220x10 (alternating, slow)
military press: 12xbar warmup, 95x8, 8, 7, 6