Chump's Log

[Chump]

Morning Workout
Wednesday, March 11, 2026 at 4:39 AM

BW: 201.1lbs
MM: 100.5lbs
BF: 13.%

Squat (Barbell)
Set 1: 45 lb × 10 reps
Set 2: 45 lb × 10 reps
Crunch
Set 1: 50 reps
Set 2: 50 reps
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Bird Dog
Set 1: 20 reps
Set 2: 20 reps
Plate Circles
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Squat (Barbell)
Set 1: 135 lb × 8 reps
Set 2: 185 lb × 12 reps
Set 3: 205 lb × 10 reps
Set 4: 215 lb × 8 reps
Set 5: 225 lb × 6 reps

Romanian Deadlift (Barbell)
Set 1: 115 lb × 8 reps
Set 2: 135 lb × 8 reps
Set 3: 135 lb × 8 reps

Overhead Lunge
Set 1: 10 lb × 20 reps
Set 2: 25 lb × 20 reps
Set 3: 25 lb × 20 reps

 

[Chump]

Ok, gotta catch up on a few. Outta town for the weekend, had a couple of hotel workouts, back in the home gym today

Morning Workout
Thursday, March 12, 2026 at 10:03 AM

BW: 199.3lbs
MM: 98.8lbs
BF: 13.8%

Bicep Curl (Barbell)
Set 1: 75 lb × 8 reps
Set 2: 85 lb × 8 reps
Set 3: 95 lb × 6 reps

Hammer Curl (Dumbbell)
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 12 reps

Reverse Curl (EZ bar)
Set 1: 35 lb × 25 reps
Set 2: 35 lb × 25 reps
Set 3: 40 lb × 25 reps


Morning Workout
Friday, March 13, 2026 at 6:36 AM

Walking
Treadmill
Set 1: 0.75 mi., 15:00

Goblet Squat (Kettlebell)
Set 1: 20 lb × 10 reps
Set 2: 20 lb × 10 reps
Crunch
Set 1: 50 reps
Set 2: 50 reps
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Bird Dog
Set 1: 20 reps
Set 2: 20 reps
Plate Circles
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Front Raise (Dumbbell)
Set 1: 15 lb × 20 reps
Set 2: 20 lb × 20 reps
Set 3: 25 lb × 20 reps


Morning Workout
Monday, March 16, 2026 at 5:34 PM

BW: 203lbs
MM: 100.8lbs
BF: 13.6%

* Back in the home gym, good to be home

Warm-up
Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb × 5 reps
Crunch
Set 1: 60 reps
Set 2: 50 reps
Plank
Set 1: 1:00
Set 2: 1:00
Superman
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Bench Press (Barbell)
Set 1: 45 lb × 20 reps
Set 2: 135 lb × 10 reps
Set 3: 185 lb × 12 reps
Set 4: 195 lb × 10 reps
Set 5: 205 lb × 6 reps
Set 6: 215 lb × 3 reps

Incline Bench Press (Dumbbell)
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 25 lb × 12 reps

Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

Tricep Extension (Tricep Bar)
Set 1: 45 lb × 15 reps
Set 2: 55 lb × 12 reps
Set 3: 55 lb × 10 reps

Triceps Pushdown (Cable - Straight Bar)
Set 1: 30 lb × 20 reps
Set 2: 40 lb × 10 reps
Set 3: 40 lb × 10 reps

 

[Chump]

Morning Workout
Wednesday, March 18, 2026 at 4:37 AM

BW: 200.2lbs
MM: 99.4lbs
BF: 13.6%

Warm-up
Squat (Barbell)
Set 1: 45 lb × 10 reps
Set 2: 45 lb × 10 reps
Crunch
Set 1: 50 reps
Set 2: 50 reps
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Bird Dog
Set 1: 20 reps
Set 2: 20 reps
Plate Circles
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Squat (Barbell)
Set 1: 135 lb × 10 reps
Set 2: 185 lb × 12 reps
Set 3: 205 lb × 10 reps
Set 4: 225 lb × 8 reps
Set 5: 225 lb × 4 reps

Romanian Deadlift (Barbell)
Set 1: 135 lb × 8 reps
Set 2: 155 lb × 8 reps
Set 3: 155 lb × 8 reps


Morning Workout
Friday, March 20, 2026 at 7:54 AM

BW: 199.3lbs
MM: 99.7lbs
BF: 13%

Foundation Training - 12 min
Set 1: 12:00

Warm-up
Front Squat (Barbell)
Set 1: 65 lb × 8 reps
Set 2: 65 lb × 8 reps
Suitcase Crunch
Set 1: 20 reps
Set 2: 20 reps
Plank Reach
Set 1: 20 reps
Set 2: 20 reps
Scorpian
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 10 lb × 20 reps
Set 2: 10 lb × 20 reps

Deadlift (Barbell)
Set 1: 135 lb × 5 reps
Set 2: 205 lb × 4 reps
Set 3: 225 lb × 2 reps
Set 4: 245 lb × 2 reps
Set 5: 275 lb × 2 reps
Set 6: 295 lb × 2 reps
Set 7: 295 lb × 2 reps

Overhead Press (Barbell)
Set 1: 45 lb × 12 reps
Set 2: 65 lb × 12 reps
Set 3: 95 lb × 10 reps
Set 4: 115 lb × 8 reps
Set 5: 125 lb × 8 reps

Front Raise (Dumbbell)
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 20 reps
Set 3: 25 lb × 20 reps
Set 4: 25 lb × 20 reps

 

[Chump]

Morning Workout
Monday, March 23, 2026 at 4:38 AM

BW: 201.3lbs
MM: 101lbs
BF: 12.7%

Warm-up
Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb × 5 reps
Crunch
Set 1: 50 reps
Set 2: 50 reps
Plank
Set 1: 1:00
Set 2: 1:00
Superman
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Bench Press (Barbell)
Set 1: 45 lb × 20 reps
Set 2: 135 lb × 10 reps
Set 3: 185 lb × 12 reps
Set 4: 195 lb × 10 reps
Set 5: 205 lb × 7 reps
Set 6: 215 lb × 3 reps

Incline Bench Press (Dumbbell)
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 12 reps

Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

Triceps Extension (Dumbbell)
Set 1: 35 lb × 20 reps
Set 2: 45 lb × 12 reps
Set 3: 45 lb × 15 reps

Tricep Push-up
Set 1: 15 reps
Set 2: 12 reps
Set 3: 15 reps

 

[Chump]

Been away for a bit. Finished spring break, so its back to the grind. Got a few workouts in during the last week, enough to stay active ..... lotta yard work! Got four trees planted in the yard, tomatoes, cucumbers, peppers in the garden. Raspberries and blackberries are the new project this summer and they are coming along. Spring is here and more work to do.

But for now, back to work

Morning Workout
Monday, April 6, 2026 at 6:31 AM

BW: 201.7lbs
MM: 100.3lbs
BF: 13.4%

Foundation Training - 12 min
Set 1: 12:00

Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb × 5 reps
Crunch
Set 1: 40 reps
Set 2: 40 reps
Plank
Set 1: 1:00
Set 2: 1:00
Superman
Set 1: 20 reps
Set 2: 20 reps
Plate Circles
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Power Clean
Set 1: 95 lb × 5 reps
Set 2: 135 lb × 3 reps
Set 3: 135 lb × 3 reps
Set 4: 135 lb × 3 reps

Bench Press (Barbell)
Set 1: 45 lb × 20 reps
Set 2: 135 lb × 5 reps
Set 3: 155 lb × 5 reps
Set 4: 185 lb × 3 reps
Set 5: 205 lb × 3 reps
Set 6: 225 lb × 2 reps
Set 7: 225 lb × 2 reps
Set 8: 225 lb × 2 reps
Set 9: 185 lb × 8 reps

DB Flies
Set 1: 20 lb × 15 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 12 reps
Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Front Raise (Dumbbell)
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 20 reps
Set 3: 20 lb × 20 reps

 

[Chump]

Morning Workout
Wednesday, April 8, 2026 at 4:31 AM

BW: 201.1lbs
MM: 100.8lbs
BF: 12.8%

Squat (Barbell)
Set 1: 45 lb × 10 reps
Set 2: 45 lb × 10 reps
Crunch
Set 1: 40 reps
Set 2: 40 reps
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Bird Dog
Set 1: 20 reps
Set 2: 20 reps
Plate Circles
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Snatch (Barbell)
Set 1: 65 lb × 3 reps
Set 2: 75 lb × 3 reps
Set 3: 85 lb × 2 reps
Set 4: 85 lb × 2 reps

Squat (Barbell)
Set 1: 135 lb × 5 reps
Set 2: 155 lb × 4 reps
Set 3: 185 lb × 3 reps
Set 4: 205 lb × 2 reps
Set 5: 225 lb × 2 reps
Set 6: 245 lb × 2 reps
Set 7: 245 lb × 2 reps
Set 8: 245 lb × 2 reps
Set 9: 185 lb × 8 reps

Romanian Deadlift (Barbell)
Set 1: 135 lb × 10 reps
Set 2: 185 lb × 8 reps
Set 3: 185 lb × 8 reps

Lunge (Barbell)
Set 1: 25 lb × 20 reps
Set 2: 25 lb × 20 reps
Set 3: 25 lb × 20 reps

 

[Chump]

Morning Workout
Friday, April 10, 2026 at 4:51 AM

BW: 199.5lbs
MM: 99.9lbs
BF: 12.7%

Front Squat (Barbell)
Set 1: 65 lb × 5 reps
Set 2: 65 lb × 5 reps
Suitcase Crunch
Set 1: 20 reps
Set 2: 20 reps
Plank Reach
Set 1: 20 reps
Set 2: 20 reps
Scorpian
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Split Jerk (Barbell)
Set 1: 65 lb × 3 reps
Set 2: 75 lb × 3 reps
Set 3: 85 lb × 3 reps
Set 4: 95 lb × 3 reps

Deadlift (Barbell)
Set 1: 135 lb × 5 reps
Set 2: 185 lb × 4 reps
Set 3: 225 lb × 2 reps
Set 4: 245 lb × 2 reps
Set 5: 265 lb × 2 reps
Set 6: 265 lb × 2 reps

EZ Curls
Set 1: 45 lb × 20 reps
Set 2: 55 lb × 20 reps
Set 3: 65 lb × 20 reps
Set 4: 65 lb × 20 reps

EZ French Press
Set 1: 45 lb × 20 reps
Set 2: 55 lb × 20 reps
Set 3: 65 lb × 15 reps
Set 4: 65 lb × 15 reps

Front Raise (Dumbbell)
Set 1: 20 lb × 20 reps
Set 2: 20 lb × 20 reps
Set 3: 20 lb × 20 reps
Set 4: 20 lb × 20 reps

 

[Chump]

My week ........

Morning Workout
Saturday, April 18, 2026 at 8:18 AM

BW: 200.4lbs
MM: 99.7lbs
BF: 13.5%

Front Squat (Barbell)
Set 1: 65 lb × 5 reps
Set 2: 65 lb × 5 reps
Suitcase Crunch
Set 1: 20 reps
Set 2: 20 reps
Plank Reach
Set 1: 20 reps
Set 2: 20 reps
Scorpian
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Split Jerk (Barbell)
Set 1: 65 lb × 3 reps
Set 2: 75 lb × 3 reps
Set 3: 85 lb × 3 reps
Set 4: 95 lb × 3 reps

Deadlift (Barbell)
Set 1: 135 lb × 5 reps
Set 2: 185 lb × 4 reps
Set 3: 225 lb × 2 reps
Set 4: 245 lb × 2 reps
Set 5: 275 lb × 2 reps
Set 6: 275 lb × 2 reps
Set 7: 275 lb × 2 reps
Set 8: 225 lb × 6 reps


Morning Workout
Wednesday, April 15, 2026 at 4:59 AM

BW: 200.6lbs
MM: 99.9lbs
BF: 13.3%

Thruster (Barbell)
Set 1: 45 lb × 5 reps
Set 2: 45 lb × 5 reps
Crunch
Set 1: 40 reps
Set 2: 40 reps
Plank
Set 1: 1:00
Set 2: 1:00
Superman
Set 1: 20 reps
Set 2: 20 reps
Plate Circles
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Power Clean
Set 1: 95 lb × 5 reps
Set 2: 135 lb × 3 reps
Set 3: 135 lb × 3 reps
Set 4: 135 lb × 3 reps

Bench Press (Barbell)
Last set 155 + chains
Set 1: 45 lb × 20 reps
Set 2: 135 lb × 5 reps
Set 3: 155 lb × 5 reps
Set 4: 185 lb × 3 reps
Set 5: 205 lb × 2 reps
Set 6: 235 lb × 2 reps
Set 7: 235 lb × 2 reps
Set 8: 225 lb × 2 reps
Set 9: 155 lb × 8 reps

DB Flies
Set 1: 30 lb × 12 reps
Set 2: 30 lb × 12 reps
Set 3: 30 lb × 12 reps

Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

Front Raise (Dumbbell)
Set 1: 15 lb × 20 reps
Set 2: 20 lb × 20 reps
Set 3: 20 lb × 20 reps


Morning Workout
Monday, April 13, 2026 at 4:55 AM

BW: 201.5lbs
MM: 99.4lbs
BF: 14.0%

Squat (Barbell)
Set 1: 45 lb × 10 reps
Set 2: 45 lb × 10 reps
Crunch
Set 1: 40 reps
Set 2: 40 reps
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Bird Dog
Set 1: 20 reps
Set 2: 20 reps
Plate Circles
Set 1: 5 lb × 20 reps
Set 2: 5 lb × 20 reps

Snatch (Barbell)
Set 1: 65 lb × 3 reps
Set 2: 75 lb × 3 reps
Set 3: 85 lb × 2 reps
Set 4: 85 lb × 2 reps

Squat (Barbell)
Set 1: 135 lb × 5 reps
Set 2: 155 lb × 4 reps
Set 3: 185 lb × 3 reps
Set 4: 205 lb × 2 reps
Set 5: 225 lb × 2 reps
Set 6: 255 lb × 2 reps
Set 7: 255 lb × 2 reps
Set 8: 255 lb × 2 reps
Set 9: 185 lb × 8 reps

Romanian Deadlift (Barbell)
Set 1: 135 lb × 8 reps
Set 2: 185 lb × 8 reps
Set 3: 185 lb × 8 reps

Lunge (Barbell)
Set 1: 25 lb × 20 reps
Set 2: 25 lb × 20 reps
Set 3: 25 lb × 20 reps