The ADD's Log: Build Back Better

[The ADD]

CBL Day 33

Lower Body PT: I have no idea what the hell was going on. Today was a constant rotation of:

Weighted Walking Lunges
Goblet Squats
Straight Bar Deads on a platform
Bar Jumps
Broad Jumps
Barbell Step-Up to Squat transitions

Kicked my butt either way. Mentally I was struggling with some personal things. Only added stand ham curls after the session.

One month check-in went well. Mainly, I've got to dial in macros, food choices are good. Measurements are in check.

Moving into the second half/phase with some adjusted macros.

 

[The ADD]

CBL Day 34

Going to turn Saturday into a non-activity rest day. It will make navigating football season much easier.

 

[The ADD]

CBL Day 35:

I usually do a 4-5 mile walk around a local park but that got cancelled. I went over to a local football stadium and found a way to sneak in. This is going to be a nice addition:

10x100 yard runs (Estimating I was at 75% output) with 20 breathes in between
Climbed the stadium twice for "cool down"

I just wanted to move around so this was a good day. I've got a just the right amount of soreness/activation in my lower body right now.

 

[The ADD]

CBL Day 36

Gotta win in every phase today. Updates later.

Upper Body
Superset: Incline BP 3x12x155 and Pull-Ups 3x12
Dips: 3x10xBW+10, 1x5xBW+20
Superset: Decline BP 4x8x175 (1x16x135) and Lat Pulldowns 4x15x160
OHP: 1x8x100, 1x7x100, 1x6x100 and 1x95x3
Superset: DB Wows 4x10x85 and Lateral Raises 4x12x12
Supersets: Rear Delt Machine 3x15x90, Push-ups 3x15, Chin-Ups 3x5

 

[The ADD]

CBL Day 37

Lower Body
BB Deads 3x4x320
Front Squats 3x4x270
Back Squats 3x10x270
Superset: Laying Ham Strings 3x12x160 and Calf Raises x335x265
DB Thrusters: 3x10x40#
Leg Extensions: 4x15x130

 

[The ADD]

CBL Day 38



Cardio Training
10x100 yard sprints (football field with 25 deep breaths between sprints)

Stadium Climbs 4 sets.

 

[The ADD]

CBL Day 39:

No Upper Body PT session so I decided to get try something along the lines of GVT:

FB BB-BP: 10x10x150
Weighted Chins: 5x5xBW+25# (1x10xBW)
Superset: DB Rows 4x10x85#, Lateral Raises 4x10x20# and Push-Ups 4x10
Incline Hammer Strength: 5x5x?
Face Pulls: 4x15x90(?)
Push-Ups 1x50

Likely skipping Lower Body lifting to his another sprint session tomorrow.

@semtex This was a last minute thing and the set-up probably wasn't correct but I like the 10 sets and then accessory work. Nice and compact.

 

[The ADD]

CBL Day 40

Skipped the gym because of work but hit the football stadium again.

Cardio Training
10x100 yard sprints (football field with 25 deep breaths between sprints)

Stadium Climbs 4 sets.

Sprints got my core

Realized this morning I started lifting 3 years ago or so in September.

 

[The ADD]

CBL Day 41

Back at the stadium
6x100 yard sprints
4 cross field gassers with 25 per rep
2x4 stadium climbs

 

[The ADD]

CBL Day 42

Those two days of sprints really taxed my body. Arms, abs and of course legs are sore.

Walked about 5 miles today. Back to lifting tomorrow.

 

[The ADD]

CBL Day 43

Woke up really late so I had ti hustle to even get the Upper Session in:

Superset: Incline BP 3x10x160 and Chin-Ups 3x10
Dips: 2x10xBW+15#, 1x7xBW+15, 1x3xBWx15#
Superset: Flat BP 4x10x155 and Lat Pull Downs 4x10x170
Superset: DB Rows 4x10x85#, Lateral Raises 4x10x30 and Push-Ups 4x20
Rear Delt Machine 4x8x130
Seated Arnold Press 2x20x25#

 

[The ADD]

CBL Day 44

Lower Session:

Hex Bar Deads: 4x8x320
Front Squats 3x4x270
Back Squats 3x4x315 and 3x10x225
Superset: Lying Ham Curls 3x12x160 and Standing Calf Raises 3x30x265
Leg Extentions Curls 4x15x130

 

[The ADD]

CBL Day 45

Cardio Training
10x100 yard sprints (Ran the track because the field was wet with 25 deep breaths between sprints)

Stadium Climbs 4 sets

 

[The ADD]

CBL Day 46

I'm not going to attempt to remember weight:

Supinated DB BP 4x15
Pull Ups 4x15
Iso-Lateral Rows 4x15
BB BP 3x12
T-Bar Rows 3x15
Incline Hammer Strength Press :3x15
DB Rows 3x15
Arnold Press 3x20
Push-Ups 3x25
Chin-Ups 3x8

 

[The ADD]

CBL Day 47

Lower PT Session, 30 minutes

Walking Lunges
Hex Bar Deads
DB Step ups
DB Jump Squats
Jump Squats
Single and double leg bar jumps

Added some hamstring rolls and abs afterwards.