Ran 3 miles, walked about .3 extra miles. Beautiful evening at Boyce Park, wind was cool and breezy. Had little time in the evening so put off the workout day for the next day.

So I decided since work is bringing me closer to my first gym, LA Fitness, that I’d re-sign up for the winter. I like my current gym (Forward Fitness a.k.a. Fitness Factory 2) and intend to keep it, but during the winter I worry about road conditions being bad and LA Fitness is literally in […]

Deadlift & Squat day, cycle 4. Deadlift: Set 1) 4 reps @ 275lbs. Set 2) 4 reps @ 275lbs. Set 3) 4 reps @ 290lbs. 5 sets of doubles for speed @ 205lbs. High Bar Back Squat: Set 1) 3 reps @ 160lbs. Set 2) 3 reps @ 160lbs. Set 3) 2 reps @ 170lbs. […]

Developmental Day, need to work on bench pressing so it was very chest focused. Felt very weak on my bench press, not completely sure why. Pause Close Grip Bench Press: Set 1) 5 reps @ 155lbs. Set 2) 3 reps @ 155lbs. Set 2 felt very weak so I stepped down in weight. Set 3) […]

Ran 5.16 miles MCC.

Squat & Bench Press day, cycle 3. Pause High Bar Back Squat: 3 sets of 5 reps @ 140lbs. Climbing 2’s (two reps at increasing weights): 2 @ 150lbs, 2 @ 160lbs, 2 @ 170lbs, 2 @ 180lbs. Decline Pause Close Grip Bench Press: 2 sets of 8 reps @ 115lbs. Bonus Round (reps to […]

Pause Close Grip Bench Press: 3 sets of 5 reps @ 135lbs. Climbing 2’s (two reps at increasing weights): 2 @ 145lbs, 2 @ 155lbs, 2 @ 165lbs, 1 @ 170lbs (failed the last rep). Deficit Deadlift: 2 sets of 8 reps @ 205lbs. Bonus Round (reps to failure): +12 reps. Iso-Lateral Incline Chest Press: […]

Deadlift & Squat Day, cycle 3. Want to note this was a particularly low energy day, but I got through it. Deficit Deadlift: Did these by using smaller diameter 35lb plates (instead of the usual technique most will do of just standing on a pair of plates). Just feels more natural and I liked these. […]

Dev day, cycle 2. Overhead Press / Overhead Trap Shrugs: Sets 1 & 2) 5 reps both exercises @ 75lbs. Sets 3 & 4) 4 reps both exercises @ 90lbs. Sets 5 & 6) 3 reps both exercises @ 95lbs. 1-Armed Cable Shoulder Flys: New exercise, liked this a lot. 3 sets 10 reps @ […]

My “Phase 2” intermediate lifting program during this revision is now by the nickname “Liquid”, so updating the title to reflect that. I know this is a lot of mumbo-jumbo for a title for my workout log, but my “Phase 2.0” plan got a review and cleanup after the last mesocycle, so now my exercise […]