Last night:

Bench push-ups
10, 10, 12

One-arm bench press
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10
125 x 10

Super-set with various rows, up to a 125 lb dumbbell. Pleased my back could take that.

Finished with skullcrushers, full push-ups, and curls. Then did 70 total SSB squats and one-legged good mornings, also just with the bar.

Did bodyweight squats for sets of 50, 30, 40, and 30. Glad I'm mobile again, though the injury area in my back still hurts.

Back is improving. Pain persists but I can get out of bed and walk easier.

Bench press
95, 105, 110, 115, 115, 115 x 10-15 reps
Super-set with band rows

One-arm bench press
80 x 10, 12
90 x 8, 10, 10, 12
Super-set with band rows

Didn't do too much isolation work because I'm going to be off for Saturday, Sunday, and probably Monday, so I'm going to train the three days prior and plan on doing another upper-body session on Friday.

Awful night. In the middle of squatting 290 I felt a tiny twinge in my back on just one rep. I reracked, considered how I felt, then belted up and tried again. Sudden sharp pain in my lower right back at the bottom of the first rep. I actually let out a grunt from the shock of it. Painfully came up and reracked, then hobbled to my chair. This is a particularly bad one. I'm estimating I'll be back to 100% in two weeks.

Went on a 1-hour run the day before yesterday through the park and back. I'm pretty heavy right now and my right ankle got sore, but nothing too bad.

Last night:

Bench press
Up to 100 x 10
105 x 12, 15, 15
Super-set with various rows

One-arm dumbbell press
50 x 8
100 x 8
115 x 8
125 x 8, 9, 8
Super-set with dumbbell rows of the same weight for 10 reps

Monster mini pressdowns with right arm super-set with 10 lb curls for 3 sets

Finished off with tricep pressdowns on my good arm, more facepulls, and curls

Got a good 9 hours of sleep after and am here in the office on Christmas Eve, making sure to eat big.

RE effort

SSB squats
150 x 30, 25
95 x 30

Good mornings
200 x 10, 10

10 minutes jog on tip-toes, reverse crunches

Ended up delaying my bench press workout to let my back recover before I start hoisting up dumbbells from the ground. Did some hill sprints and went on a jog afterwards that night instead.

Last night:

Dumbbell press
100 x 10, 10
115 x 10, 9
125 x 8
Super-set with
Dumbbell rows with the same weight for 10

Push-ups, curls, facepulls

Able to do flat push-ups for the first time, great milestone. Went up to 20. Chest is sore today.

In other news, my transmission is being repaired and my car won't be available until next week. Borrowing my dad's van in the meantime.

More scandalous confessions from a Lyft. There's bad news about the car. The transmission is going and it's going to be several thousand dollars to replace. The car is in the shop until tomorrow. I was going to take it to a Honda dealership and get a second opinion but after doing research it seems like this is a very common problem with this make and year, so I'm inclined to just trust the mechanic. A plumber at work said his friend replaced his transmission and he can ask him for me. Several options to consider.

On the way home to do some bench pressing. I'm going to start losing weight soon and that will be a lot easier on my wallet.

Back is still hurting two days later. I should do more direct ab work. Couldn't hurt.

My car is currently in the shop overnight. Mechanic says the transmission might be bad. Hopefully it doesn't come to that. In the meantime, he's going to change the fluid. Currently typing this up in a Lyft on the way home. Just going to rest and maybe use the massager tonight on my back. A night walk sounds really nice.

I have the desire to write about more personal going-ons in my life. I find myself looking at years past and wishing I'd jotted down more about particular events, especially regarding my surgery (although that was training related).

SSB squats
290 x 5
335 x 5
380 x 5
Tweaked my back on the third rep but still finished.

290 x 3 x 10

Leg curls

Facepulls
3 x 15

Overhead dumbbell press
50 x 8, 10
80 x 8, 10, 10, 9
Super-set with
Band pull-downs
10, 10, 12, 12 (on this set my Iron Woody band snapped. Lasted me 10 years. RIP), 15 (ripped band), 15

Done in conjunction with Ball Sac mini-band tricep pressdowns with right arm
10, 10, 15, 15

Push-ups, skullcrushers and curls

Been training regularly. Have to push aside the feeling of boredom from dumbbell training and make regular recordings..

Am on a deload week. Squatted up to to 260x5 and did dumbbell press with no more than 100. Bench pressed 95 for sets of 20 like usual.

Got to test my progress out at work. We had to load boxes of envelopes out. I was able to carry them but my surgery point felt sore a few hours later. Nothing alarming. Was as good as new the next day. The doc told me at this point the tendon has fully reattached and I shouldn't worry about accidents barring extreme stupidity.

SSB squats
305 x 3
350 x 3
392 x 3
Good Lord this felt heavy. I've been sick so it's no surprise.

290 x 3 x 8

Leg curls, 10 minutes jog

Bench pressed 95x20 a few days ago.

Barbell overhead press
45 x 2 x 10
65 x 10, 15
Super-set with facepulls

Dumbbell overhead press
80 x 10, 10, 10, 10
Super-set with
Band pulldowns
10, 12, 12, 12, 16

Updated my phone's OS and it wiped a long entry I had made doe yesterday's workout. The highlights include bench pressing up to 90x20, which is pretty sweet. Next workout I'll slide on the 25s for 95. Then I dumbbell pressed 100x10, 115x10, 125x8, and 125x10 on the right arm, super-set with rows using the same weight. Some isolation finishers at the end, like always. If I'm eating as much as I am I want some hypertrophy to go along with it.

SSB squats
290 x 5
330 x 5
370 x 8

290 x 2 x 10
240 x 12

Leg curls

Benched up to 80 lbs for 15 reps today after 5 sets of working up from just the bar. I was actually unracking the bar rather than having it on my lap and rolling it up to my chest like I was doing with 65. Finished up the right arm with barbell strick press overhead with the bar for 10, band overhead presses, band pressdowns, band rows and light band curls.

Dumbbell pressed 100x8, 115x8, and 125x3x8 with the left arm, super-setting with rows using the same dumbbell for 10.

Overhead dumbbell pressed 80 x 10 and push pressed the 100 for 3 few days ago.

SSB squats
110 x 30, 30, 30

Good mornings
200 x 2 x 10

SSB squats
320 x 5
360 x 3
405 x 3

330 x 8, 8, 10

Band leg curls

Worked up to 3 sets of 80 lbs for 8 reps doing dumbbell strict press. 25 lb kettlebell in right arm but needed assistance with the left to stabilize it. Surprised at how light the 80 felt. On a 4th set I did 7 strict reps and then two push press reps.

More significantly, I benched 65 lbs. That's a 10 lb jump. Started with 10 reps and finished with 20. I bench with a very wide grip now to bring my lagging chest up to speed.

Getting over being sick. Worked out twice during this duration, nothing too heavy but getting a good pump with the 100 lb dumbbell for dumbbell press. Legs just involved RE with kettlebell goblet squats. Used a 50 pounder. This was a test and I was able to make it work with my healing arm by putting most of the weight on my left, but that made the healthy bicep tendon feel something. Didn't go over 35 reps. Good milestone for the arm, though.

SSB squats
300 x 3
342 x 3
385 x 3

290 x 3 x 10

Band leg curls

Yesterday I picked up a pretty heavy piece of office machinery, a Martin Yale tab sealer, with both hands and moved it. A small victory.

Deload

SSB squats
170 x 5
210 x 5
250 x 5

Alternating SSB lunges
150 x 14, 14, 18

SSB good mornings
150 x 15

Bench press
45 x 10, 10, 25
Super-set with
Barbell rows
45 x 10, 10, 18

Kettlebell press (right arm)
25 x 10
Super-set with
Kettlebell rows (bilateral)
50 x 10

Dumbbell press
Right arm: 28 x 8, 10, 10
Left arm: 100 x 10, 115 x 10, 125 x 8, 8
Super-set with
Rows
Right arm: 25 x 10, 10, 10
Left arm: 100 x 10, 115 x 10, 125 x 10, 10

Overhead dumbbell press
Right arm: 18 x 10, 10, drop down to 10 x 12

SSB squats
330 x 3
355 x 3
400 x 2
330 x 3 x 8

Band leg curls, reverse crunches

Bench press
45 x 10
45 x 15
50 x 15
55 x 10, 15, 20

Kettlebell rows
50 x 10, 10, 10, 10, 20

Landmine press
45 x 10
45 + 25 x 10
45 + 45 x 10, 12, 10

Band pulldowns
10, 10, 15, 10, 12

Band pressdowns and 10 lb curls in right arm

Woke up today feeling sick as hell to my stomach. No appetite in the morning.

Bench press
45 x 10, 10, 20
Super-set with
Barbell rows
45 x 3 x 10

One-arm dumbbell press
100 x 10
115 x 10
125 x 8, 8, 7 (failed 8th)
Super-set with
Dumbbell rows
100 x 10
115 x 10
125 x 10, 10, 10

Kettlebell bench press (right arm)
25 x 10, 10, 15, 20
Super-set with
Kettlebell rows (right arm)
25 x 10, 10, 20

Bench press
35
Super-set with
Barbell rows
20

Tate press, curls

SSB squats
295 x 3
335 x 3
375 x 5
330 x 8, 8
290 x 10

Band leg curls and reverse crunches

In fantastic news, I can lift 45 plates with two hands. This makes loading far breezier and my healthy arm doesn't feel like the tendon is under chronic strain anymore.

Landmine press
45 x 10, 10
45 + 25 x 10
45 + 45 x 10, 10
45 + 45 +10 x 10
Super-set with
Band pulldowns
10, 10, 10, 15, 15, 15, 15

Overhead press (right arm)
22 x 10, 10, 10, 10, 10
Super-set with
Dumbbell rows
22 x 10, 10, 10
Kettlebell rows (bilateral)
50 x 10, 10

Bench press
45 x 20, 20, 25
Super-set with
Barbell bent-over rows
45 x 10, 20, 20

Overhead press
50 x 10, 10 good arm, 10 injured x 10

Curls, bench push-ups

I didn't get a few things at the end. I'm moving fast enough between sets that it's challenging to log stuff.

Bench press
45 x 10, 10, 19

Dumbbell press
50 left arm, 20 right x 10, 10, 12

Bilateral kettlebell rows
25 x 10, 10
50 x 10, 10

One-arm dumbbell press
100 x 10
115 x 10, 10
125 x 10, 10
Right arm: 20 x 10, 10, 10, 10

Dumbbell rows
100 x 10
115 x 10, 10
125 x 10, 10
Right arm: 20 x 10, 10, 10, 10

Tricep pressdowns, curls

SSB lunges
150 x 8
170 x 10, 10
200 x 8, 8

SSB good mornings
200 x 3 x 10

Reverse crunches

This made me sore as hell the next day.

Dumbbell press
100 x 8
115 x 8, 8
125 x 8
Right arm: 18 x 12, 12, 10, 10, 10, 10

Bent-over dumbbell rows
100 x 10
115 x 10, 10
125 x 8
Right arm: 18 x 10, 10, 10, 10

Tricep pressdowns and curls

SSB squats
Up to 390 x 3
330 x 9
Stopped here to make it to work.

At night:
330 x 2 x 9

Leg curls

Starting the 531 protocol for my SSB squats. Last session I hit 350x8.

SSB squats
290 x 3
330 x 3
370 x 5

330 x 2 x 8
290 x 10

Band leg curls

Mixed things up last night by doing lunges with the SSB bar. Went up to 190 x 10 for each leg. Followed this up with good mornings up to 200 x 10. Legs, back, and butt especially are very sore today. Going into the session my left knee had some floating pain that got better the more I lunged.

This morning I woke up at 7:22 to train before work at 10:30. After a quick breakfast of beef soup, a slice of toast, half a Quest bar, OJ, and coffee, I jumped into my one-arm bench press program. Went a little heavier than last time, up to a 45, two 25s, and a 10.



While easier than the dumbbell I rep I'm keeping rest times very brisk for me, just a minute or two, and shit got challenging quick. Did a bunch of sets, maybe 5 or 6, of heavy weight super-set with dumbbell rows up to the 125 pounder x 10. Finished with lateral raises for both arms (10 in good arm, 5 in recovering one) and curls.

I also plate pressed 15 x 10 for two sets with the right arm. Can't wait to press the empty bar. After I master this weight I'm going to move to the 35 lb bar I have.

I'm going to shift my training to the morning whenever I can. I feel much better getting it done in this period than after work and finishing late at night. Yesterday I managed to get a 50 minute session done before work in the AM. I did a one-arm bench press using my car deadlift handle and the barbell loaded to one side.



The reason for bringing this exercise in was to give my healthy bicep tendon a break from all the brutal dumbbell hosting it's been supporting. I felt the strain before this deload and have read accounts of people ending up tearing their other bicep while in recovery from the first one. It made a big difference just being able to unrack a weight for once.

It'll be nice when I can lift 45s with two arms again when doing squats. As it stands, just subbing out dumbbell pressing sometimes is the first step and my bicep already feels much better.

One-arm dumbbell press
115 x 8, 8
125 x 8, 8

Bent-over dumbbell rows
100 x 10
115 x 10
125 x 10, 10

Tricep pressdowns, curls, lat raises

Also plate pressed 10 lbs with my right arm for 3 sets of 10! Felt heavy.

I'm also feeling strain on my left bicep tendon from so much dumbbell hosting, carrying bags with that arm, and other forms of picking up my injured arm's slack. I gotta be careful. I haven't had a deload in 4 months so I'm going to do that and order some dumbbell hooks so I'm not curling up heavy weight every arm workout.

Falling behind on this. Let's pick up from last night. After squatting 360x3x5 I've been feeling run down today. Drinking on the weekend and going to work without much sleep probably has more to do with it than anything approaching overtraining, though. Sleep debts can take awhile to pay.

Mixed things up tonight as a result.

Dumbbell push press
100 x 0, 2
Whew, after the first set I figured I wouldn't be getting any but it was surprisingly light , when I managed to get my legs in kinetic synthesis with the press. On the second rep there my timing was off and I basically strict-pressed it.

Landmine press
45+10+10 x 12, 12, 12, 15
45+10+10+10 x 12

Heavy band pulldowns
10, 12, 12, 12, 12, 20, 15
Monster mini snapped and caused me to stumble.

Random stuff for my other arm throughout. Good news: curling a 5 lb plate and also doing a curl+press combo.

Saw the surgeon on Wednesday for a check up on my progress. It was a very quick inspection but he said everything looks great and to keep doing what I'm doing. Physical therapy today saw some improvements. I used a hand bike and then upgraded to a stronger band for resistance training. She asked me how heavy I'm doing my curls and when I told her 2.5 lb she said I can go a little heavier than that. She suggested 3.

Did an easy session tonight. 290 x 2 x 8 SSB squats and a final set of 15, plus some banded leg curls.

One-arm dumbbell press
115 x 10, 10, 10, 10, 10

Plate press (right arm)
5 x 10, 10, 10, 10

Bent-over dumbbell rows
115 x 10
125 x 10, 10, 10, 10

Band rows (both arms)
10, 10, 10, 10, 10

Hise shrugs
330 x 10, 10

Tricep pulldowns, curls, lat flyes

Any lift stuff for my recovering arm was between sets of the heavy work. Keeping active as per Emevas' recent Mythical Strength article.

Curling 2.5 lbs with the bad arm now. Things are moving along. Mobility is still not as good as I would expect 3 months out from surgery.

SSB squats
350 x 3 x 5

Leg curls

Have taken a 4 day break due to my girlfriend visiting. Managed to train this evening after work before going out for Canada Day.

Overhead dumbbell press
80 x 7, 7, 8, 8

Band pulldowns
20, 20, 20, 20, 20

Incline dumbbell press
50 x 15, 12, 8
Very slow eccentric.

Curls, hise shrugs

Various skullcrushers and curls with 1 lb plate in injured arm

One-arm dumbbell press
100 x 10
115 x 10, 10

Landmine press
45 + 10 x 12, 15
45 + 10 + 10 x 15

Bent-over dumbbell rows
100 x 10, 15, 15
125 x 10, 10, 10

Curls, tricep extensions

One-arm overhead dumbbell press
80 x 7, 8, 8, 7

Band pulldowns
20, 25, 25, 25, 25

Incline dumbbell press
50 x 17 (left arm)
2.5 lb plate x 14 (right arm)
Done bilaterally.

SSB timed hold
400, 420 x 10 seconds

SSB squats
Up to 370 x 5
I need to deload. Feeling beat up. I made it here linearly increasing the weight 10 lbs every week.

330 x 8, 8
240 x 20

Band leg curls

Therapist cleared me to "officially" start strength training my arm, although she was aware that I'd been working it out since before I even started PT. She gave me one of those flat bands that feel like a balloon to do tricep extensions with. I'm keeping it at the office so I can do stuff at work and home, especially since I'm working a couple of 12-hour days this week.

This last session was also my most painful one yet. She stretched my arm out to what felt like full extension and held it. I can straighten it out that much but holding it is another matter. Normally my arm just hangs at a slight bend by my side.

Went on a run at night after said 12-hour shift.

SSB box squats up to 310x5 for 3 sets yesterday, just a maintenance day.

One-arm dumbbell press
100 x 8
115 x 8, 9, 9, 11

Bent-over dumbbell rows
50 x 10
100 x 10
125 x 9, 10, 10, 12

Tricep and bicep isolation work

Great squat session I didn't record where I repped 360 on the SSB for 5 and then did 3 sets of 330 x 8. For assistance work that's heavier than what I did pre-injury.

Dumbbell overhead press
80 x 7, 6, 7, 7

Band pulldowns
20, 25, 25, 25, 25

Incline dumbbell bench
50 x 12-20 for 3 sets
2.5 lb plate x 3 x 10 in right arm

Curls

Various tricep pressdowns and facepulls on my injured arm interspersed between the regular sets.

Some comparison pictures. Believe it or not my arm is growing a little, although you'd be hard pressed to notice here. The bicep is a little more shapely.

Lots of light reps on my right arm tonight. Pressdowns x 20, bench pressing with a martial arts bo, moving up to a 2.5 lb x 20 press, and finally up to 5 lbs x 10-13 for a few sets. Big milestone on the 5 lbs, which felt heavy.

Dumbbell press
100 x 10
115 x 8, 8, 8, 10

One-arm dumbbell rows
100 x 12, 12
125 x 10, 10, 10

Supersetted with various sets of pressing 5 lbs in the right arm and doing band facepulls.

Various curls, facepulls, skullcrushers

Didn't record an awesome session where I repped the 115 dumbbell for 8 reps on multiple sets.

Third physical therapy session today. Scar tissue has been breaking down and the injury site is much softer. ROM coming along nicely. Huge improvement in shoulder mobility. Attaining arm extension is lagging.

Helluva busy weekend ahead of me. Work dinner tonight, George's birthday tomorrow, niece's birthday Sunday, on top of work each day.

Girlfriend moving 3 hours away tonight for school. I'll miss her. We feasted on sushi and sake last night.

Box squats
Up to 290, 310 x 5
310 x 8

Good mornings
190 x 2 x 10

Physical therapy on Thursday went well. Worked on getting a full extension (not there yet) and pushing the pain boundary with supination. She lotioned my arm up and massaged the arm to break up scar tissue before we tried ROM tests again. I gained more range just from the massage. She gave me some basic exercises to do throughout the day, like overhead extensions and simply lifting the arm up and down.

My shoulder mobility is horrible and I cannot fully rotate the shoulder externally so it doesn't go back very far. Working on that by doing the motion for a barbell overhead press with both arms as best I can. As it is I can't do a real overhead tricep extension, or even raise my arm above my head fully in the first place.

I'm concerned about a hard protrusion I can feel in the elbow crease. Have only noticed it recently. Hopefully it's just scar tissue. The therapist didn't have a definite answer for it. No pain, though.

SSB squats
Up to 350x5
Pushing things along. First time using two hands on the handles. Have to be really careful not to push them when going heavy.

Drop-set of 300, 240, 150, 60 x 10

Band leg curls

Missed logging a couple sessions. Squatted 325x3x8 and dumbbell overhead pressed 80x4x5. Did 7 on a final fifth set.

Got my brace off last Wednesday. I start physical therapy thisThursday. I almost have full extension of my arm. Supination hurts but I'm pushing it little by little. The doctor twisted it pretty far to test it and it hurt. He asked if I had already started therapy and said he wants to start me on a pretty aggressive program when I told him no. I'm taking that as a greenlight to get the arm really moving.

Did some more exercising of the noodle arm this session beyond the lateral raises. First time applying resistance to it.

Dumbbell press
100 x 10, 10, 10, 10, 12
Band pressdown on injured arm for 20, 20, 20, 20

Bent-over dumbbell rows
100 x 10, 12
125 x 10, 10, 10

Curls
1.25 lbs x up to 15 injured side
50 x 12, 12, 10, 10

Facepulls (two arms)

SSB hise shrugs
190 x 30

Injured side lat raises with a water bottle
20

One-arm dumbbell press:
100 x 10, 10, 10, 8, 10

Bent-over dumbbell rows:
100 x 12
125 x 8, 10, 10, 12

Lateral raises with injured arm
100

Incline dumbbell press
50 x 15

Curls

SSB box squats
Up to 290 x 5, 5
300 x 5, 5, 5
This has kind of become a back-off day, even though the dead-stop on the box can be tough.

Know what's sad? My shoulder has atrophied so much I drape clothes over it to match the height of my other one so the SSB stays even. It also hurts without muscle cushioning it.

Should be starting physical therapy on my arm soon. This morning I woke up and without thinking extended my injured arm to turn off the alarm. My ROM brace stopped me from fully extending it, and I almost have full extension anyways, so it wasn't brushing with catastrophe or anything (I remember this happening pre-surgery and without anything on my arm, though - I yelped out in pain).

Haven't been keeping up to date on this lately. Training has been very consistent. I actually want to train more than ever. Have been eating to grow but I'm not in crazy bulk mode or anything.

Went through a break-up yesterday but am in good spirits. I made the call for it to end but losing friendship, which is what I wanted us to revert back to, sucks. Oh well.

Overhead dumbbell press
80 x 5, 5, 5, 5, 5
Cool, a 5x5.

Ball-Sack band pulldowns
20, 20, 25, 25, 25

Accessory work

Crazy comparison pic. Left and right side.

SSB squats:
Up to 300 x 3 x 8

Good mornings
170 x 3 x 10

One-arm dumbbell press:
Up to 100 x 8, 10, 8, 8, 8, 8
50 x 10, 15

Bent-over dumbbell rows:
100 x 10, 10, 10
115 x 10, 10, 10, 10, 10

Tricep pushdowns, Curls

SSB squats:
270 x 8
280 x 8
290 x 8

Good mornings
150 x 15, 12

One-arm dumbbell press:
100 x 5, 8, 8, 7, 7 super-set with 50 x 10
50 x 12
Things are coming along. Moving the 100 again feels good. Weight is light but when I start struggling I get nervous about how arm shakes, so I'm keeping it dialed.

Bent-over dumbbell rows:
100 x 10
115 x 8, 10, 10, 10

Lateral raises (injured side)
70, 55

Skull crushers
25 x 15, 10

Curls
50 x 10, 10

SSB squats:
Work up to 250 x 10
270 x 8, 8, 8
Still sore from DOMS.

Good mornings:
150 x 5 x 10-15

Kettlebell and dumbbell strict press
50 x 5
80 x 1
50 x 10, 12, 11, 10, 8

Kettlebell and dumbbell rows
50 x 10, 25

Band rows
30, 30, 15 super-set with 20 kettlebell rows

Kettlebell rows
50 x 20

Lateral raise on injured arm
70, 50
Just raising and lowering the arm by a little bit. Got a minor pump, which is a lot right now. I haven't logged about this yet but the shoulder has undergone incredible atrophy. I can't stop touching it and marveling at how soft it is. It's not a downer or anything like that - I'm genuinely just amazed at how it feels.

Band pressdowns
10, 15, 9, 9

Chest flyes
25 x 14, 15,15

Band curls
12, 15, 17, 15

SSB squats
150 x 2 x 10
200 x 10
220 x 10
230 x 10, 10
250 x 10, 10
150 x 20
Beyond 150 for the first time since surgery. Allowing the tiny bit of arm flexion this weight imposes now that I am cleared to move it.

Good mornings
150 x 12, 15, 12
Made this more challenging by the middle of the third set by not locking out.

GPP level really sucks right now. Winded by the ending sets of the workout. To be expected though.

Dumbbell press
100 x 5, 5, 5
Big milestone post - surgery being able to worked the 100s. Finally something that made arm work.

Bent-over dumbbell rows
100 x 10, 10, 10, 10, 12, 12, 12

Landmine press
45 + 10 x 12, 10, 10, 10

Hise shrugs
135 x 10

Band pressdowns
17, 17, 17

Hammer curls
50 x 10, 10, 10

Dumbbell overhead press
50 x 12, 10, 10, 10, 6 super-set with 25 x 8

Bent-over dumbbell rows
50 x 20, 20
100 x 8, 8 ,8

Band pressdowns
12, 16

Hammer curls
50 x 8, 8

Kettlebell overheard press
25 x 15 super-set with 8 band pressdowns.

Band pressdowns x 12, 12

Ball-Sack Curls
12, 12, 12

SSB squats
150 x 20, 15, 12

Good mornings
150 x 10, 10

Landmine press
45 x 12
55 x 12
60 x 12, 10, 10

Meadows rows
45 x 12
55 x 12
60 x 12, 10, 10

Ball-Sack band pressdowns
12, 15, 13, 13, 15, 12

Hammer curls
50 x 8, 8, 8, 8
25 x 15, 10

I wrote this town on Monday but forgot to upload it. First training session back since surgery. light stuff designed to prevent me from tensing up too much.

Overhead press
10 lb plate x 3 x 10
25 lb kettlebell x 2 x 10
50 lb dumbbell x 2 x 10, x 5 drop-down to 25 x 8
25 lb kettlebell x 15, 12

Bent-over rows
25 lb kettlebell x 2 x 10
50 lb kettlebell x 5 x 20

Ball-Sack band pressdowns
Red band x 14, 15, 15

Hammer curls
50 x 8, 8
Ball-Sack band curls
15

Currently on the 6th day of recovery post-surgery. Using my phone's transcription mode to record this entry. Everything went well after the insurance hiccup. When I woke up I felt no pain due to the entirety of my arm being numb, which lasted about 18 hours afterwards.

Day 2 was a motherfucker, though. The meds did little to alleviate the pain, but by day three it was almost all gone. During this time I did very little but watch episodes of The Office on Netflix.

I feel like my arm is continuing to improve but I'm getting some new shoulder soreness on the injury side when I sleep. This only started about three days ago, oddly enough. It will wake me up every few hours and after getting up to use the restroom it'll be gone enough for me to go back to sleep before the cycle repeats. I've also noticed my good shoulder clicking a lot. I'm sure some funny stuff is happening from the weight of the sling being so constant. I have avoided training so far out of concern over accidentally flexing my arm but I'm going to start again today or tomorrow.

Writing this post out of boredom in the waiting room. After about four hours of sleep I checked in for surgery at 5:30 am. Fast forward through the brief wait and the nurse checking my vitals let me know the surgery would be at 7:30. She was shocked at the description she had on file that I was lifting a 700 lb tire, which is always fun flattery.

Later the surgeon himself (who is an awesome guy) comes out shaking his head and saying insurance is still holding things up. "They like to do this 20 minutes before surgery, apparently." Currently it's 8:32 and I'm already planning things out if I get denied - rehab exercises, what sport I'm going to focus on, etc.

Finally visited the surgeon today and have my surgery scheduled for Tuesday at 5:30am.

SSB squats
240 x 3 x 5

Overhead dumbbell press
70 x 3 x 5

One-hand deadlift
135 x 5
185 x 5

SSB squats
300 x 5, 5
310 x 5

One-arm dumbbell press
100 x 2, 4, 8
115 x 5

Dumbbell row
100 x 10
115 x 10, 10, 10

One-arm push-ups
8

One-arm dumbbell press
50 x 20

Hammer curls
50 x 8

One-arm facepulls

Well, it's almost been a week now since I tore my bicep tendon at my strongman show last Saturday. It's been a long 6 days of battling to be seen by a surgeon and dealing with beaurocratic shit accompanying that.

Spirits are strong. As I type this I'm doing my first workout since the injury. It is a rainy Friday night and I had some drinks at work with the plumbers before declining a strip club invitation to come home and lift. I'm making do with what I can in a sling. I've fooled around with different things seeing what my limits are. To my great pleasure I'm able to load 45 lb plates with both hands, if I'm careful. I've done 240 on the SSB (ridiculously enough my left knee started hurting a little) and repped a 50 lb dumbbell overhead for various sets. I just tried a 80 and couldn't get more than 2. I have to keep my right side relaxed and this no doubt messes with my force output, plus I've just gotten weaker overall. Done several sets of 100 lb dumbbell rows bent over very easily, as well.

It feels good to force myself to record this. This will be my springboard back up.

Real-time update: okay, just overhead pressed the 80 with my good arm for 5 reps this time after tensing up more. Last rep had a little leg drive.

Finishing up now just a little past 11 with 13 reps of the 50 and curling that same weight. It feels a little sad to be working out one side and leaving the other guy behind, but when my right is ready the stronger section will be ready to "guide" it back just from doing bilateral stuff so that's comforting to think about.

Left shoulder has been hurting for about a week now, but it's getting better. I've been careful with it during training.

Bench press
240 x 5
275 x 5
312 x 3
240 x 12

Pull-ups
15, 15

Axle press (continental clean first rep)
150 x 9, 10, 9
Clean twice: x 8

Chin-ups
45 x 10, 10
90 x 9, 10

Facepulls, external rotator cable press, curls

Running today. Three hill sprints and a 15 minute jog afterwards. Sore feet bones from Muay Thai didn't give me any problems. Back has been hurting lately so I've been making time to do some yoga every day.

Good news. I went to Home Depot and made an axle. I plan on cramming for continental cleans before my contest on the 18th. It was kind of weird because the sizes for regular galvanized pipes were different from conduit electrical galvanized, the latter of which I went with. Some mislabeling or something going on.

Yes, I should have done this a long ass time ago.

Muay Thai tonight. Practiced kicking with the lead left which I am awful at and have almost never practiced on my own. As a result I kept landing wrong, particularly on the shield my partner was holding, and it made my foot hurt again. This is the reason why I'm not doing Muay Thai more than once a week right now; my feet need to heal after every session.

My push kicks, on the other hand, are pretty good. I can whip them out better than a lot of people in class that I noticed and I did well on the speed sessions that we did. I used to have a problem with my left hip clicking whenever I'd push kick on that side but it doesn't occur anymore. I noticed that the coach starts his kick out with a much straighter leg than I do and extending at the hip, so getting rid of the chamber is something I will work on. I will also be practicing left kicks in my spare time because that shit was just embarrassing.

Deload

Squat
200 x 5
250 x 5
300 x 5

250 x 10, 10, 10

Deload

Bench press
145 x 5
185 x 5
225 x 5

Pull-ups
12

Strict press (clean at start)
135 x 8, 10, 10

Chin-ups
12
45 x 10, 10

Boxing tonight was pretty brutal. I should mention that this is specifically a sparring class, which explains the lack of bag or mitt work that I assume the regular boxing class on Mondays has. I really want to try to get to that but my work schedule conflicts.

Everyone I sparred tonight was going pretty hard and I gassed out by the 4th opponent, although my recovery time is quick and I bounced back within the 60 second break between rounds. Since I got way more tired than last time my form suffered and I received more advice as a result. Stupid stuff like not keeping my eyes up when bobbing and weaving, and my stance being too square in front of the opponent. I took a lot of hits and my nose was sore before long, but I landed my own share on everyone and kept throwing in a competitive fashion. I'm in good enough shape that I can force activity even when I THINK I'm dead tired.

After class ended one of my sparring partners, a tall Russian kid named Salva, asked if I wanted to go some extra rounds. This got interrupted when another opponent stopped me to get lifting advice as Salva was momentarily away. He was currently doing no resistance training and I gave him some of my ideas on how to work lifting into his schedule.

So Salva and I go at it and I feel like death at this point, but make sure not to let anyone know it. He's the only guy in class taller than my 6'0 and his reach is giving me problems, so I mentally regroup and focus on pressuring him by moving forward more. In my mind, I'm thinking Cain Velasquez. This works brilliantly and I'm tagging him more (while also getting tagged myself from fatigue). At one point, someone gives us pointers between rounds and says I'm doing what I need to do so he needs to use his reach and move laterally more. We go five rounds and by the end of it he was mostly defense.

My nose hurts and despite my mouth guard I bit my tongue on one occasion. I feel great.

Deload

Mat pulls (5)
505 x 2, 0, 1
Had trouble "turning on" today and kept failing a third.

SSB box squats
240 x 3 x 9

Muay Thai went much better than last week tonight. Didn't have any knee pain afterwards and I feel like I'm getting much better at staying relaxed. This time I partnered up with a much older guy who looked to be in his 60's and whom the coaches call "Young Man". Practiced throwing either an outside or inside leg kick, my choice, followed by a left hook and right cross. After taking turns holding the pads and doing this we added a 1-1-2 while backing up.

Got some pointers on keeping my right hand up when I kick instead of dropping it Thai-style.

The usual calisthenic burnout at the end transpired but this time I actually appreciated the focus on abs: 30 leg raises, 30 crunches, 30 sit-ups, and planks. I haven't been doing direct ab work lately.

Afterwards the coach said he's seeing a lot of improvement in me and to keep it up.

Deload

Strict press
100 x 5
122.5 x 5
150 x 5

Chin-ups
15

Dumbbell press
100s x 8, 8, 8, 9

Lying dumbbell rows
125s x 10, 10, 10 ,10

Keg curls
160 x 12

Did 3 hill sprints, then jogged to the high school and ran a mile around the track before jogging home. Took about an hour overall.

Squat
375 x 5
425 x 3
475 x 1

325 x 8, 8, 8

Back is incredibly sore. It started with deadlifts earlier in the week and it was starting to go away until boxing last night, believe it or not. All the bobbing and weaving worked it over. Good session despite that. Belted up on 315 and up.

Went to boxing tonight and had a lot of fun. Less time spend on conditioning than Muay Thai. It was entirely technical drills and sparring. We immediately partnered up and took turns doing a 1-2 with the other person parrying the jab and dodging the right. Next, we added bodyshots after the 1-2. My first partner was a guy who has several months of experience at this place, which made a big difference in Muay Thai when we sparred but nada here since I've trained boxing in Portland. The second partner was a short rotund fellow who punched in slow motion. I treated him as a beginner and eased up, but still hit him in the face and forehead to let him know that there are consequences for keeping an open guard.

From there we just rotated partners and sparred. First I went up against a girl who was hitting way too hard. Seriously, she was throwing leather. Her strikes were easy to dodge, though. She also got winded several times so we'd stop and wait for her to catch her breath.

Second partner was the guy who had several months under his belt. He seemed to know what he was doing, but he headhunted a lot. I mixed it up by throwing a body jab and a rabid face jab right after, which Ali used to do a lot. I focused extensively on mixing things up in general and throwing combinations, not just single punches. One thing that wasn't going through were my uppercuts. To this guy's credit, his guard from below was right, but then I'd just transition to throwing straights over his gloves right after (left uppercut to right overhand worked really well on him).

Next was the biggest guy there who wasn't me, which I really welcomed going up against. Through his mouthpiece he indicated that he would not be throwing headshots but I could. I tagged him several times but I took the opportunity to really work the body. He was slipping strikes more than the others, predictably.

Finished off sparring the first chick again and she was more tenacious than ever. I was pretty much hitting her at will so I focused more on practicing my bobbing and weaving under the pressure she was exerting. After the bell rang the coach laughed and said she was bullying me, which I found funny but thought she might think that to be kind of condescending. I try not to treat women in class any different, even jokingly - to me, she is the same as a smaller male at that weight.

Class had just ended and I decided to strike the heavy bag a bit when the big guy from earlier beckoned me toward the wall. He wanted me to strike him while he dodged with his back to the wall. I did this for about 5 minutes.

Had a great session and it was nice to give my lower body a break from MT in time for squat day. Conditioning and cardio held up great. 

Bench press
277.5 x 5
315 x 3
355 x 1
277.5 x 8
Same as last cycle, but lighter bodyweight and with sore shoulders from Muay Thai. Very pleased. With how heavy the build-up sets felt I wasn't sure I'd get 355 (which was one helluva grinder, by the way).

Pull-ups
15
45 x 10

Strict press (clean once)
155 x 10, 10

Chin-ups
45 x 10, 10
90 x 8, 8

Dumbbell skullcrushers
50s x 8

Kettlebell skullcrushers
50 x 8 (drop-set from dumbbells)
X 12

Curls

The thumb loop on my wrist wraps broke so I ordered a new pair of Slingshot ones. At $40 these are twice the asking price of my previous ones, and most similar products on Amazon, but after receiving them in the mail I'm glad I bought them. Compared to my old pair they're thicker, MUCH softer, longer, and most importantly have the thumb loop attached at both ends so that piece will last longer (and it's more comfortable that way).

Signed up for Muay Thai at the same place and took my third class there (4 in total now, counting AKA). I felt like I had a poor training session through entirely my own fault. My lower body was sore from lifting so kicking with my lead left, which I already suck at, was even uglier. Could not turn my hips properly for the life of me. I kept missing my shin on the bag and landing near my toes, which started to hurt enough that I went and grabbed my new Kings shin guards. It still hurt to use that side now just from feeling impact, and soreness and fatigue started making me kick sloppy with my RIGHT leg now and I hurt that foot too. I feel like a buffoon.

On the other hand, my hands are pretty good and when we partnered up I coupled with the coach so I got plenty of personal tutelage. Aiming for the pads, we did various combinations, starting with a simple 1-2 followed by an inside leg kick and moving on to longer chains. I bounced around with partners a little bit. Anything that wasn't boxing I butchered because my feet bones hurt.

Speaking of which, there is a boxing class that my membership covers I'd like to hit up. Only problem is it conflicts with my work schedule, but when we hire another office worker I'll have more free time. Still working 7 days a week.

The calisthenics really worked my shoulders - inchworms and bear crawls gave them a crazy pump. In my lifting I'm going to shift just a little more to direct tricep work to give my front delts a break.

One other thing to note: at night before bed I notice my right knee really fucking hurts if I lift it up. I have plenty of time to heal before squat day, though.

Deadlifts
550 x 1, 3
The form clicked on the second set, which came right after the first rep when I walked away and then decided I had more in me so I stepped back to the bar. Wasn't engaging my glutes the first time. Done in the pouring rain again but didn't have strap issues with the water this time.

SSB box squats
240 x 3 x 10
x 8
Short rest times.

Had an epic birthday weekend going on a cruise in San Francisco and feasting at a buffet and sushi later that night.

Strict press
185 x 5
210 x 3
235 x 0, 1
185 x 7 (failed 8th)
Sleep has been cut short because of crazy week (Valentine's and birthday celebrations - Briana made big plans for me). Good bad day strength. This was the minimum after my reset.

Chin-ups
12

Bent-over dumbbell rows
100 x 10

Dumbbell press
100s x 10, 10, 10, 8

Lying dumbbell rows
125s x 10, 10, 10, 10

Facepulls, curls

Squats
350 x 3
400 x 3
450 x 1
Dont know what is up with my squat. It just felt terrible today.

315 x 10, 10, 10
Kept rest times short. First set was done right after the 450.

RDLs
315 x 10

To give my hip flexors a break I will be experimenting with box squats on deadlift day instead of "free" squats. It's when I'm at the bottom that my hips hurt.

Bench press
257.5 x 3
297.5 x 3
330 x 2
257.5 x 10

Wide-grip pull-ups
15
45 x 12, 12, 12

Strict press
155 x 8
140 x 10, 10, 10

3 hill sprints yesterday followed by a 15 minute jog.

Strict press
172.5 x 5
197.5 x 3
222.5 x 0, 1, 2
172.5 x 8
Weak day. Got stronger on each set, though. Still figuring out my recovery time with Muay Thai being thrown into the mix. Also slept terribly last night.

Chin-ups
10, 12
45 x 10, 10, 10, 10

Dumbbell press
100s x 10, 9, 9
Incline: 50s x 14

Wide-grip pull-ups
20

Decline dumbbell press
50s x 15

Keg curls
160 x 10

External rotator band press
15b

Mat pulls (2)
Up to 500 x 1
Tweaked my back. Not too bad, but I knew from experience to cut it short here.

Front squats
185 x 2 x 10
225 x 10
Getting used to the clean version again. Was able to do it pretty well.

Walking lunges
50s x 16, 19
Kept it light for my back.

Weight wasn't very heavy today so I kept the rest times short. This quick workout pumped my quads up. I think it'll do me good to mix it up on this day instead of doing more squats.

Went to Muay Thai last night. It was the last free session for the week. We jumped right into bagwork and I got some 1-on-1 tutelage with my kicks. I need to step out rather than just forward and rotate the ball of my foot more than I'm currently doing.

To my surprise, we did sparring rounds. I had just bought a $70 pair of 12 oz Fairtech gloves because I figured I wouldn't spar for awhile, only to find out I need 16s for next time. I went so light it didn't matter, though. We switched partners in rapid succession after a couple of minutes. This tall Eastern-European guy was going too hard for the coach's liking and he told him to go easy because this was my second session here. It was totally fine to me, though. I was not used to going against someone with more reach than me. I kept falling short when trying to land.

I was pleased with my conditioning. Despite sweating bullets I was able to move and bounce around in each round feeling quite fresh, while most others (just two exceptions, the aforementioned guy and this really young teenager) looked and moved like they were extremely tired.

End-of-the-session burnout time came again, but this time it was mostly on the heavy bag, which I greatly preferred to doing calisthenics since I can do those at home if I want to.

Strict press
160 x 5
185 x 5
210 x 5
160 x 11

Chin-ups
12
45 x 12, 12, 10

Dumbbell press
100s x 10, 9, 10, 8

Deload

Mat pulls (5)
505 x 3

SSB squats
240 x 12, 12, 12

Missed recording a couple of deload sessions. 315x5 squat followed by repping 275x3x8, and 225 bench followed by 100 lb dumbbell pressing for sets of 8, along with weighted pull-ups and curls.

Went to Muay Thai tonight at "Xtreme Martial Arts". Yep. I've learned not to take names seriously. They need to get bodies in the door.

Several weeks ago I took a class at AKA. This facility is obviously minuscule in comparison, but it's 10 minutes closer to home. I have a free week there as opposed to just a day at AKA.

We started the class with a fairly standard warm-up. Jogging around, bear-crawls, reverse and side bear-crawls. Once we started drilling knees my interest piqued. I got corrected on how vertical I throw them, rather than extending my hip and really throwing the knee OUT. Could feel much more of a hip stretch this way. We partnered up and practiced the clinch, then went on to clinching and throwing knees. My partner seemed really green so I didn't get the tips I've received in other places when we work in pairs. We both let each other know when our clasp was too low on the neck, which made it easy to move our heads.

This was entirely good-spirited but he was too aggressive for the coach's taste with how fast he was trying to go and the power he was kneeing me. Personally, I thought it was totally fine and not going too far. The only trepidation I had was the rubbing on my ears when we gloved up, but I sucked it up until the coach told him to watch the ears.

We donned the body armor next and took turns kneeing our partner. I noticed I wasn't out of breath while everyone else was (don't worry, this confidence wilted away later). From there, body punches.

After that we hit the bags. I started to tire out here and my bitch ankle was smarting from roundhousing, but I kept at it to what I would say was a respectable degree.

To end things, we just blitzed out on calisthenics. I could have done without this, not because I tired out like hell but because I wanted the time to be filled with more technical drilling. Bunch of push-ups, crunches, sit-ups, planks, butterflies, leg lifts, squat jumps, and horse stances.

I like the place and got good training. The two coaches there had excellent, outgoing attitudes. I'll be back for more within the week.

Deload

Strict press
105 x 5
127.5 x 5
155 x 5
135 x 8, 10, 10, 10

Chin-ups
10

Bent-over dumbbell rows
100 x 10

Lying dumbbell rows
115s x 10, 10, 10, 10

Band pressdowns, curls

Deadlifts
550 x 2, 0

SSB squats
260 x 15, 15

Still sick. Kept this short.

Bench press
277.5 x 5
315 x 3
355 x 1
277.5 x 8
Done in the pouring rain while sick. Heaviest rain I've ever trained in. Being in the patio was basically like taking a shower, so I bundled up with 5 layers, wore my glasses to shield my eyes, and stayed in the garage between sets with a heatdish. I was going to be soaked, but at least I'd stay warm.

Dumbbell press
100s x 10, 9, 8, 5 -> 50s x 8 (incline)
Last set was a drop-set.

Pull-ups, curls

Sick. Cough, fatigue, the whole deal. Increase the calories, decrease the volume, and lift as heavy as I can manage without killing myself.

Squats
385 x 5
440 x 3
490 x 1
Stunned at how heavy the workup sets were and how incredibly easy 490 was. Might have had another rep in me.

335 x 8, 8, 8

Might do RDLs and abs tonight after work, or just take it easy and try to feel better.

Strict press
192.5 x 5
217.5 x 3
245 x 1
Damn, thought I timed my breakfast right but I still trained hungry. Either that or it was the jitters from coffee. Hit my goal, though.

155 x 10, 10, 10, 10

Dumbbell rows
100 x 10

Lying dumbbell rows
125s x 4 x 10

Tricep pressdowns, curls

Deadlifts
550 x 0, 0
Jesus, just could not move the thing. Hamstrings are sore from RDLs but I thought I could power through it the way I did with sore abs last week. Back up to 2 mats next week.

SSB squats
250 x 15, 17

Bench press
260 x 3
297.5 x 3
335 x 3
260 x 10
There was a stack of patio pavers that got in the way of my foot on the heavy set and I had to move my leg while pressing, so I didn't have leg drive. Still hit the goal.

Pull-ups
12
45 x 10, 10, 10, 10
90 x 8

Dumbbell press
100s x 10, 9, 8, 7

Facepulls, curls

Fasted walk in the morning yesterday. Diet has been very strict this week, so I'm allowing a cheat day tomorrow. On weeks when I have a cheat meal or two throughout the week I skip this practice.

Squats
367.5 x 3
420 x 3
470 x 2
Way better than last cycle. I need to get safety stands, though. Not wanting to damage the patio is holding me back.

335 x 8, 8, 8

I trained hungry. Eat sooner.

Weighed 198 in the morning today. First time in over a decade I've been under 200. It's a trip. I've made my powerlifting weight class by an exact amount.

Strict press
180 x 3
205 x 3
230 x 2
While much better than last week, I'm probably going to reset again at some point since I keep missing my numbers. First, let's see if bringing back some extra pressing helps things. Belt offered almost no help. It's gotten too loose. I'm used to bundling up in layers and today it was sunny.

155 x 10, 10, 8, 8

Bent-over dumbbell rows
100 x 10

Lying dumbbell rows
125s x 10, 10, 10 ,10

Band pushdowns, curls

Mat pulls (2)
550 x 6

SSB squats
250 x 3 x 15

Went to see Perturbator and GosT afterwards. Amazingly, we started a mosh pit at an electronic show because there were so many metalheads in attendance. My legs started cramping in the middle of it from the squats but they held up.

Did a 15 minute cardio circuit yesterday of various movements, including shadowboxing, stairclimbers, jumping-jacks, and more.

Squats
342.5 x 5
395 x 5
447.5 x 4
Maintaining this. Belt is feeling looser around my waist and it didn't give as much support as last cycle. Felt myself almost crumple forward on the last rep, but the first three felt very light, which is a good sign. Left knee was feeling some pain since the warm-up but it didn't hamper anything.

335 x 3 x 8

Romanian deadlifts
315 x 2 x 10

Strict press
162.5 x 5
192.5 x 5
217.5 x 2, 3
I didn't realize this until recording the numbers, but my pre-workout meal was 3 hours before the max set and I felt hungry. Still surprised this was so weak, though.

155 x 4 x 8

Bent-over dumbbell rows
100s x 10

Lying dumbbell rows
125s x 5 x 10

Deload

Mat pulls (5)
Up to 505 x 3
Jesus this felt heavy. Weird how deloads do that.

SSB squats
250 x 12, 12, 12
Realized too late that 250 is heavier than I go on a deload for high rep squats but decided to go with it and lessen the reps.

New Year's was a lot of fun. Ate 3 Double Doubles from In-N-Out before drinking. Muscle Milk before a late bedtime and sleepover. Next day we went to this bomb cafe whose owners were competitive bodybuilders (something like that). I ordered a "Will's Powerfit Muscle" omelette. It was awesome of Will to donate his muscles like that. Poor guy.