Stickler's Rebirth Log

[Stickler]

8-23-2022
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Clean diet @ a deficit. Ran out of everything except chicken. Prepped enough for at least 3-4 days. 3hr prep sucks and I don't look forward to it, but oh well.
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Start 9:20pm
Stretch
Day 2:
Barbell shoulder press 6 x 12 3 sec negative
OLD: 45, 55, 65, 65, 65, 55
OLD: 65, 85, 95x7
NEW: 65, 65, 70, 95, 115x10 (no spot), 105x8 (spot) +improvement.

Side laterals 3 warmups of 5 reps then triple drop set of 10-10-10
NEW: 13, 18, 20, 30/20/10 (2s pause @30#5, 2sp @20#8, 2sp @10#5&8)

Reverse pec dec triple drop set 2 rounds 10-10-10
OLD: 70/60/50, 60/50/30 (15 rep count)
NEW: 80/70/60, 100/95/80×5/60×5 -bit off a little more than I can chew last drop set.

Curl bar cable upright rows 3 warmups then triple drop set of 8-8-8
NEW: 25, 35, 42.5, 57.5/42.5/30

Db preacher curls 4 x 12
NEW: 25, 30x12(right)/30x11, 30x11+1(spot)/30x8+3(spot)+1(almost all spot), 25x13(right)/25×10+1(spot, then 2 sec pause +1 no spot) +improvement, still needs work

Db incline curls 3 warmups of 5 reps then 1 hard work set 7-9
NEW: 15, 25, 30, 30x7/20x3

Cardio treadmill 25 min @ 10% 3.3mph 136bpm
2 hrs total gym time.
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Overall good workout, felt great. Late night workouts might be my new thing. Not a lot of people, all head meds are pretty much done, and I don't have anything else to do when I'm finished but eat and sleep. I've had the best energy in weeks the last two nights. Hopefully it promotes good sleep but as of now, I'm not tired and it's late. We'll see what happens.

 

[Stickler]

8-24-2022
Morning Weight: 208lbs
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Diet prepped and perfect
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Start: 9:30pm

Routine "Day 3: "
Close grip bench press 4 x 10
OLD: 115. 135, 135, 145x7
OLD: 135, 155, 165x9+1(w/ spot), 155
OLD: 155, 175x11(l&s), 185x7+1(l&s)
NEW: 135, 175(lift), 185(lift), 205x8+1 (l&s) +good shit, spot is key

Cable tricep ext 3 warmups of 5 reps then 1 work set of 12 w/ 5 sec neg
OLD: 25, 42.5, 65x14, 57.5x10
OLD: 57.5, 65, 72.5x8, 72.5x9, 65x14 (failure)
OLD: 65x12, 72.5x13, 80x13
NEW: 50, 65, 80, 87.5 +solid progress, core isn't strong enough yet to pull 95 and stay locked in place

Leg ext 4 x 12 5 sec neg
OLD: 45, 60, 60 (2 sec pause @ 13 & 18), 45 (20 rep sets)
OLD: 60, 75, 75 (2 sec pause @ 9, 12, & 18), 60 (20 rep sets)
OLD: 90, 135, 165x11
NEW: 135, 165, 180, 195x10 +solid progress

Leg press 4 x 12-15
OLD: 200x15, 290x15, 290x15, 290x7
OLD: 200x15, 400x15, 600x15, 800x14
OLD: 800x12, 1000x8 (spot), 1000x6 (spot)
NEW: 600x15, 800x15, 1000x11(spot/total failure), 1000x7 (spot/total failure) +some improvement

Lying leg curls 4 x 10-12
OLD: 70x12, 85x12, 85x11, 70x9, 70x12
OLD: 55, 70, 85, 70
OLD: 115x12, 130x (i literally forgot),122.5x10
NEW: 122.5x12, 130x11+1(2 sec rest) -last set felt something in left ham, gonna roll I out amd see if I can continue

Stiff leg deads 4 x 12
OLD: 135x10, 135x10, 135x10, 135x10, 0
OLD: 135, 185x11, 135, 135
OLD: skipped (back still sore from last week)
NEW: skipped (back was fine, legs were unstable, I needed to go home, but also need to STOP MAKING EXCUSES to avoid these.)

Cardio 26min 6% 2.6mph 129-138bpm, settled @132 (hood thing b/c any faster and there was some tension/pressure behind my knee)
8/23 25 min @ 10% 3.3mph 136bpm (w/ propranolol)
8/22 25 min @ 9% 3.3mph 133 bpm (w/ propranolol)
^^^^
Huge difference when not medicated.

Total gym time 2hrs 20min w/ cardio missing 1 exercise (4 sets)
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Overall, good day. I believe I made progress in everything except what I skipped. I know the previous weeks make the log annoying, but seeing the weekly progress is nice. Next week I'll get rid of some of the extra crap in here.

This might be my longest day in the routine. I can't start at 9:30 on "Day 3." Fucking wiped. Time to eat, wait a little, then get my ass to sleep.

Tomorrow = "Rest day," but I'm doing cardio no matter what.

 

[Rider]

Good log, keep up the great work!

 

[Stickler]

Good log, keep up the great work!

Thank you! I'm loving legs at the moment!

 

[Stickler]

Log has been slacking and my ability to be consistent sucks. Plain and simple. Took on some extra work and I haven't been able to really fit in gym time. I need the money badly, plus I knew the gf and I had some end of summer plans so I had to make sure I was set with that.

Also, I was trying to make enough cash for a funeral a couple hundred miles away. Old friend of mine relapsed after being sober for like 5+ years and OD on Fentinyl. That crap should never have been invented.

I know, just more excuses. Either way, trying to figure it out..and so far it seems that if can split my cardio and workout into 2 separate sessions I might be able to get it all in. Otherwise I'll be at the gym every night until midnight. Just gonna keep trying and work on getting more consistent.
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9-3-22
@ the beach, got a 3 day punch card. Followed my gf's nephew and I did some half ass chest workout with a little triceps thrown in there. Got in there, but was it really worth it?
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9-5-22
Morning fasted Cardio: 25min Treadmill 3.9mph @ 9% 138bpm (kind of guessing because the sensors only worked once. Stupid planet fitness.

 

[Stickler]

9-6-22
Start 11:00pm
Stretch
"Day 2"

Barbell shoulder press 6 x 12 3 sec negative
OLD: 65, 65, 70, 95, 115x10, 105x8 (spot)
NEW: 65, 95, 95, 105, 115, 125x8 (s&l) +improvement

Side laterals 3 warmups of 5 reps then triple drop set of 10-10-10
OLD: 13, 18, 20, 30/20/10 (2s pause @30#5, 2sp @20#8, 2sp @10#5&8)
NEW: 13, 20, 25, 30/20/10 +improvement no pauses

Reverse pec dec triple drop set 2 rounds 10-10-10
OLD: 80/70/60, 100/95/80×5/60×5
NEW: 90/85/80, 100/95/90x5/80x4 +improvement -not good enough

Curl bar cable upright rows 3 warmups then triple drop set of 8-8-8
OLD: 25, 35, 42.5, 57.5/42.5/30
NEW: 35, 42.5, 50, 65x6/50/35 (sloppy) +no forearmstrap -poor form on drop set,⁰ went too heavy, WATCH CLENCHING TEETH!!

Db preacher curls 4 x 12
OLD: 25, 30x12(right)/30x11, 30x11+1(spot)/30x8+3(spot)+1(almost all spot), 25x13(right)/25×10+1(spot, then 2 sec pause +1 no spot)
NEW: 25, 30, 30, 30/30×10(left to failure) +improvement, no forearm brace

Db incline curls 3 warmups of 5 reps then 1 hard work set 7-9
OLD: 15, 25, 30, 30x7/20x3
NEW: 15, 25, 30, 35x5/25×4 +improvement, no forearm brace

Cardio treadmill 25 min @ 3% 2.5mph 132-139bpm
2 hrs total gym time out at 1am

Overall, not bad in regard to not needing the brace. Several improvements, I just can't get ahead of myself, I will anyway though. Late nights are nice because the machines are all available. Problem is, not too many qualified spotters this late for super heavy lifts. Somehow going to need to try and add another variable to the timing of the workout. Not worried though.
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[genetic freak]

Sorry to hear about your friend.

Nice to see you back in the gym. Get a mouthguard for those teeth clenching sets. Haha.

 

[Stickler]

Sorry to hear about your friend.

Nice to see you back in the gym. Get a mouthguard for those teeth clenching sets. Haha.

Thanks! I actually literally thought about it. I hated them in sports because I feel like they restrict breathing. BUUUT, I like what teeth I have left.

 

[Stickler]

9-7-22
Supposed to be "Day 3" but offloaded a tractor trailer of frozen cookie dough for work and it was several hours away. Plus, only getting 3.5hrs or so of restless sleep the night before had me spent.

Only ate half of my prepped daily meals, so about 1100 cals for the day.

Going to sleep early to get rest amd Day 3 (heavy leg day) tomorrow.
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9-8-22
Morning weight: 207lb after 2 cups of coffee
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Routine "Day 3: "
Start: 11:50am (I've prepared for a long day) slightly disappointing that's it's pretty empty which means low spot potential
Stretch

Close grip bench press 4 x 10
OLD: 135, 175(lift), 185(lift), 205x8+1 (l&s)
NEW: 185x5 (TOO high!!! w/o a spot or lift GOD DAMNIT)
Take a min & start again, nor ruining the day mentally on the 1st set
RESET: 135, 155, 175, 175 -not happy but with no spot or lift

Cable tricep ext 3 warmups of 5 reps then 1 work set of 12 w/ 5 sec neg
OLD: 50, 65, 80, 87.5
NEW: 50, 72.5, 80, 87 5x14 (had more juice) core isn't strong enough yet to pull 95 and stay locked in place

Leg ext 4 x 12 5 sec neg
OLD: 135, 165, 180, 195x10
NEW: 165, 180, 195, 210 +progress

Leg press 4 x 12-15
OLD: 600x15, 800x15, 1000x11, 1000x7
NEW: 600x15, 800x15, 1000x10 (spot till failure), 1000x5 (got deeper on every rep) +lesson is form over weight, get lower on my presses

Lying leg curls 4 x 10-12
OLD: 122.5x12, 130x11+1(2 sec rest)
NEW: 122.5x12, 130x11, 130x9, 115x8 (spent)

Total gym time 2hrs 10min No cardio

 

[genetic freak]

Nice work brother. Do those close grips in the smith machine. You have better control, don't need a spotter and you will push even harder not having to balance the bar.

 

[Stickler]

Nice work brother. Do those close grips in the smith machine. You have better control, don't need a spotter and you will push even harder not having to balance the bar.

Thanks, might consider it. I actually hate the restriction of the Smith Machine, but it might be a good idea if I don't have help.

The other thing I always wondered was, if I don't use all the secondary muscles involved in am exercise, am I really that strong?

 

[genetic freak]

Thanks, might consider it. I actually hate the restriction of the Smith Machine, but it might be a good idea if I don't have help.

The other thing I always wondered was, if I don't use all the secondary muscles involved in am exercise, am I really that strong?

It is close grip, not regular bench press, so it is really an isolation exercise. Might as well treat it like one.