Bottom of the Ninth

[Go Away]

The log has been full of numbers & not much rhetoric because we are in peak season & my work schedule is Monday-Saturday. The hours are random but are never under 8 a day with an eight hour day putting me home around 6:30. I got back to the hub last week at 9:30, 10:00 & 10:45 lol.

Still grinding super hard & trying to stay as consistent as possible without sacrificing sleep & recovery. Hitting 4000-4500 calories every work day & def hitting 300g of protein daily. When I’m not working I don’t do shit but sleep in, meal prep, nap, grocery shop & watch What We Do In The Shadows haha. I’ll take my youngest to the driving range or watch some classic movie with my oldest but that’s about it.

Lifting sessions have been great. Really dialing in the intensifiers & finishers during sets with strict form & less ego. Did hit the university gym with my son to test his bench max last Saturday which was a fucking blast. He got to see a college kid hit 365 for a PR at 225lbs & that shit was hype. My son hit 225 weighing in at 185 & 6’1”at 14y/o & I went nuts afterwards. It took a second for him to realize it because he was seeing stars & shit. He hit 185 for a single, then 205, then failed his 225 & went again & hit it, all PRs from our last max bench day this past June. So fucking proud of him.

I tried my hand at maxing & hit 295 for a pretty fast single weighing in at 250 which felt great. None of the usual shoulder pain either. Hands & wrists were mad sore the next day from squeezing & bending the bar though. He said I should’ve gone up higher but like I told him & @IronSoul it was about my son & not me that day. Definitely looking forward to making them a bimonthly thing. He gets to see college chicks & I get to spot the meatheads & test my shit on the low. Good shit.

Started hitting legs again as well since my knees & ankles are getting used to the day to day delivering. I also copped some wide New Balance fresh foams & the width has made huge improvements in foot & joint pain.

Bailed from the Sam’s Club collagen per y’all’s advice & jumped into some multi-spectrum higher quality stuff & hoping that makes a difference in recovery as well. Lots of glutamine, glucosamine & fish oil with nightly iced knees keeping me young & limber, helping successfully.

Looking to ultimately Kool Aid Man the Tinder chicks this Spring & things are lining up nicely haha.

Hope all is well!

 

[Go Away]

REST December 2 (21500 steps)
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Legs at PF December 3 [PXE]

Stationary bike 5 min

Paused Smith Machine Hack Squat 20,40,60 x 10,10,10
Leg Extensions 50,55,60 x 12,12,amrap (3sec)
Seated Hamstring Curls 45,50,55 x 15 (3sec)
DB RDL 30 x 12,12,12 (3sec)

5min elliptical @ 3

(22700 steps)
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REST December 4 (15000 steps)
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REST December 5 (17000 steps)
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REST December 6 (16500 steps)
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Chest at PF December 7 [PXE-ish]

Warmup

Smith Machine Flat Bench 50,100,150 x 12 + dropset
Incline DB Bench 40,45,50 x 12 (3sec) + dropset
DB uppercuts 20 x 15,15,15
Pec Deck Flies 75 x 15,15,15 + dropset

5min elliptical @ 3

(16000 steps)
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REST December 8 (5000 steps)
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Arms at home December 9 [Quick Hypertrophy]

Warmup

Supersets:
DB Curls 15,20,25 x 15 (3sec)
DB OH Triceps extensions 20,25,30 x 15 (3sec)

DB Hammer curls 15,20,25 x 15
Bench dips x 12,12,12

(18000 steps)
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Shoulders & Traps at PF December 10 [PXE]

Warmup

Ez bar Upright Rows 30,40,50,60 x 12 + dropset
Reverse Pec Deck Flies 70,80,90 x 15,15,15 (3sec)
Seated DB Lateral Raises 15 x 12,12,12,12 (3sec) + dropset
Seated DB OHP 40 x 12,12,12,12 (3sec)

Rope Cable Shrugs 75,85,95 x 25,25,25
Narrow grip lat Pulldowns 60 x 15,15,15 (3sec)

5min elliptical @ 4

(18000 steps)
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Chest at PF December 11 [PXE-ish]

Warmup

Smith Machine Flat Bench 50,90,140,180 x 12 (3sec) + dropset
Smith Machine Incline Bench 50,90,140,180 x 12,12,12,8 (3sec) + dropset
Pec Deck Flies 75 x 12,12,12,12 + dropset
Isolateral HS incline press 20,30,40,50 x 15,15,15,15 (pump set)

(4600 steps)

252.3 lbs
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Back at PF December 12 [PXE]

Warmup

Seated d-handle cable rows 40,40,55,70,85 x 15,15,15, (3sec)
Widegrip cable Pulldowns 100,120,140,160 x 15,13,13, (3sec)
Straight arm cable Pulldowns 70 x 12,12,12,12 (3sec)
Rope sword pulls 40 x 12,12,12,12 (3sec) + dropset

6min elliptical @ 4

(13000 steps)
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Arms at PF December 13 [PXE]

Supersets;
Tricep Pushdowns 160,175,190,195 x 12 (3sec)
Cable curls 50,60,70,85 x 12 (3sec) + dropset

Rope Cable kickbacks 40 x 12,12,12,12
Hammer curls 35,40,45,50 x 12 + dropset

OH Tricep Extensions 130,145,160,165 x 12 + dropset
DB curls 20,15 x 12,12,12,12

(13000 steps)
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Legs at PF December 14 [PXE]

Stationary bike 5 min

Smith Machine Hack Squat 20,40,60,80 x 10,10,10,10 (3sec)
Leg Extensions 55 x 12,12,12,12 (3sec)
Seated Hamstring Curls 60 x 15,15,15,15 (3sec)
DB RDL 30,35,40 x 12,10,10 (3sec)

(10000 steps)

Lots of rest days because of a 69 hour work week. Prioritized sleep to try & get my 8 hours but usually only hit 7 on those long long days. Peak season is bananas so far!

 

[Go Away]

Peak season still in full effect on my end. Keeping fingers crossed to be kept on full time or to have my cover driver status extended past January 18.

Still in the gym & have been going consistently for over eight months now.

Shoulders at PF December 15 [PXE]

Warmup

Ez bar Upright Rows 30,40,50,60 x 15
Reverse Pec Deck Flies 90 x 12,12,12,12 (3sec)
Bent over side lateral DB raises 15 x 12,12,12
Seated DB OHP 45,50,55,60 x 12,12,12,12 (3sec)

(3500 steps)
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REST December 16 (12000 steps)
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Chest at PF December 17 [PXE-ish]

Warmup

Elbows out:
Smith Machine Flat Bench 50,90,140,180 x 12,12,12,8 (3sec) + dropset
Smith Machine Incline Bench 90 x 12,12,12,12 (3sec)
Pec Deck Flies (palms up) 75 x 12,12,12,12 + dropset (regular)
Isolateral HS incline press 40,50 x 12,12 (pump set)
HS Incline Press 60,70 x 12,12 (pump set)

(17000 steps)
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Arms at home December 18 [Hypertrophy]

Warmup

Supersets:
DB Curls 10,15,20,25 x 12
DB Kickbacks 15,20,25,30 x 12

DB Hammer curls 20,25,30,35 x 12
DB OH Triceps extensions 30,35,40,45 x 12

Concentrated DB Curls 15 x 12,12,12
Bench dips x 12,12,12

(14500 steps)
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Month Eight
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Back at PF December 19 [PXE]

Warmup

Incline neutral grip DB Rows 15,25,35 x 15
Incline DB Y raises 15 x 15,15,15
High Rope Pull Rows 115 x 12,12,12 + dropset
Rope sword pulls 40,50,60 x 12,10,8 + dropset
Assisted pull-ups 85,100,115 x 8,10,10

5min elliptical

(14000 steps)
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Shoulders at PF December 20 [PXE-ish]

Warmup

Giant set:
Ez bar Upright Rows 30,40,50 x 15
Bent over side lateral DB raises 20 x 12,12,12
Front DB Raises 20 x 12,10,8

Reverse Pec Deck Flies 90 x 12,12,12,12
LF Shoulder Press 40 x 12,12,12,12 (3sec) + dropset

5min elliptical @ 4

(14000 steps)
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Chest at PF December 21 [Hypertrophy]

5 min stationary bike

Incline Smith Press 50,100,140 x 15,12,10 (3sec) + dropset
Paused Incline HS Press 60 x 15,12,12,12 + dropset
Pec Deck Flies (palms up) 80 x 10,10,10 + dropset
Pec Deck Flies (regular) 60 x 12,12,12 + dropset

(18500 steps)
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Arms at PF December 22 [PXE]

Warmup

Supersets:
High Cable Curls 10,15,20,25 x 12 (3sec)
Triceps Pushdowns 100,115,130,145 x 12 (3sec) + dropset

Yellow Preacher Curl Machine 60,75,90 x 15,15,15 (3sec)
Yellow tricep extension machine 120 x 15,15,15

Hammer Curls 35,40,45,50,55 x 12,12,8,8,8 + dropset
Assisted Dips 100,85,70,55,40 x 15,15,15,15,15

(5000 steps)
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REST December 23 (16000 steps)
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Legs at PF December 24 [PXE]

Stationary bike 5 min

Smith Machine Hack Squat 20,40,60,80 x 12
Yellow Leg Extensions 60 x 12,12,12,12 (3sec)
Seated Hamstring Curls 65,70,75,80 x 15,15,15,15 (3sec)

(15000 steps)
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REST December 25 (5000 steps)
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Back at PF December 26 [PXE]

Warmup

Incline neutral grip DB Rows 25,30,35 x 15,15,12
Incline DB Y raises 20 x 12,12,12 + dropset
Narrow grip Pulldowns 105,120,135 x 12
Rope sword pulls 60 x 12,10,10
Assisted pull-ups 85,100,100 x 10

(12000 steps)
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Chest at PF December 27 [Hypertrophy]

Warmup

Assisted chest dips 160,145,130,115,100,85,70,55,40 x 15,15,15,15,15,15,12,12,10 + dropset
Smith Flat Bench (elbows flared) 90 x 12,12,12,12
Pec Deck Flies (palms up) 85 x 12,12,12
Pec Deck Flies (regular) 65 x 12,12,12

5min elliptical @ 4

(20000 steps)
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Shoulders at PF December 28 [PXE]

Warmup

Lateral DB Raises 10 x 12,12,12,12 (3sec) + amrap dropset
Upright Cable Rows 40,50,60 x 12 (3sec)
Rear Delt Flies 95 x 12,12,12,12 (3sec)
LF Shoulder Press 45,50,55,60 x 15,15,12,10 (3sec) + dropset

(14600 steps)

 

[Go Away]

Arms at PF December 29 [PXE]

Warmup

Supersets:
High ez bar Curls 40,50,60,70 x 12 (3sec)
Triceps Pushdowns 130,145,160,175 x 12 (3sec) + dropset

Preacher Curl Machine 80,95,110,125 x 12 + dropset
Triceps Press Machine 175,190,205,220 x 12 + dropset

Hammer Curls 35 x 12,12,8,8,8 + dropset
Triceps Extension Machine 110,125,140,155 x 12 + dropset

(4000 steps)
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REST December 30 (19000 steps)
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Legs at PF December 31, 2024 [PXE]

Stationary bike 5 min

Smith Machine Hack Squat 20,50,100,120 x 8
Leg Extensions 70 x 12,12,12,12 (3sec) + dropset
Seated Hamstring Curls 80 x 12 (3sec)

(9500 steps)
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REST January 1, 2025 (4000 steps)
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REST January 2 (20000 steps)
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Back at PF January 3 [PXE]

Warmup

Incline DB Y raises 10 x 15,15,15 (3sec)
Incline neutral grip DB Rows 25 x 15,15,15 (3sec)
High Rope Pulls 70 x 12,12,12 (3sec)
Narrow grip Pulldowns 100 x 12,12,12
Rope sword pulls 60 x 12,12,10 + dropset
Assisted pull-ups 85,100,115,130 x 6,8,12,12

5min elliptical @ 4

(22300 steps)
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Legs at PF January 4 [PXE]

Warmup

Smith Machine Hack Squat 20,50,100,140 x 10
Yellow Leg Extensions 75 x 12,12,12,12 (3sec) + dropset
Seated Hamstring Curls 80,90,100,110 x 12 (3sec)

(21700 steps)
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Max Effort Bench Day

Warmup

Bar x 10,10
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1 PR
335 x 1 PR
135 x 23

Incline Bench
135 x 12,12,12

(3700 steps)
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REST January 5 (18000 steps)
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Shoulders at home [PXE w/ Giant/Supersets]

Warmup

Giant set:
DB lateral raises 5,10,15,20 x 12
Rear delt DB flies 5,10,15,20 x 12
DB front raises 5,10 x 12,12,12,12

Superset:
DB OHP 20,25,30,35 x 12
Bent over DB iso lateral raises 5 x 12,12,12,12

(15700 steps)

Been pretty crazy at work so I’ve been lifting when I can. Max effort bench day went amazing - was really in there for my son to set a PR but basketball & subpar eating had him lose some weight & strength so he didn’t do so hot but I killed it. 335 was a semi-grind but everything prior to that flew up. If I had a OG meat head in there with me I’d have gone for more than the 335 but since my kid doesn’t have much experience spotting people I took the win & kept it moving. 335 isn’t an all time PR… I just haven’t gone heavy on bench in like six or seven years.

Legs are growing like crazy & I’m five weeks straight with legs training plus eight months training with no more than three days off a week.

I’m really pleased where everything is headed. Fingers crossed that God blesses me with a full time driver gig in early 2025 so I can join a better gym, get a new car & start stacking real bread.

 

[Go Away]

Arms at home January 7 [Hypertrophy]

Warmup

Supersets:
DB Curls 5,10,15,20 x 12
DB OH Triceps extensions 10,20,30,40 x 12 + dropset

DB Hammer curls 20,25,30,30 x 12
DB Kickbacks 20,25,20,20 x 12

Concentrated DB Curls 15 x 12,12,12

(19000 steps)
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REST January 8 (18000 steps)
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REST January 9 (20000 steps)
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REST January 10 (17000 steps)

Last 10 days have been mayhem. 12-13 hour days with one day off culminating with 60 hours in the last five days. When you get home at 11 & have to wake up at 7 you don’t have time to lift. It’s just eat, shower, sleep, repeat. I def got the calories & the cardio popping though!

Played some hoops with my son one on one in the driveway & wasn’t winded, didn’t have knee pain & almost busted his JV ass but he got me 9-11. Was eye opening as to how much my cardio has increased since I started driving.

I’m six days shy of nine months of hitting the weights at least four times a week & honestly the only times I miss three days in a week is because of work. It’s wild how much consistency makes a difference!