Just picked up a reverse hyper! I'm literally on the drive back now in the passenger seat (my homie who lives close to the dude helped me) but I'm stoked about this thing.

Yukon squats

420 x 5, 5, 5

Bench press

290 x 5, 4, 4, 3

-

Superset with db rows

115s x 8, 8, 8, 8

Close-grip bench immediately after last set

225 x 5 - drop-down to 185 x 8

-

Superset with rows

115s x 8

Rear-delt flyers superset with facepulls

Keg curls

170 x 10, 10

Came into the session annoyed from a hectic work day and hungry. Noticed I was lagging on my warm-ups which made me hungrier and angrier. Smashed the squats.and first bench set. Felt like I was running on empty afterwards (still matched last week on bench) rest times on bench were a little longer, probably about 4 minutes rather than 3, and added another set at the end, and finally allowed myself no rest switching over to close grip bench. 

I've definitely evolved. Being accustomed to timing my rests and lifting while tired means now I can put on a consistent performance under subpar conditions. I don't need things to be perfect and take 2 hours to hit a peak 3-rep max or whatever anymore. 

 Yesterday was a good cardio day. Woke-up at 6:20 from my cat (he's been stirring me up about 15 min before my alarm every morning, which I actually appreciate) and hit 50 burpees combined with jumping-jacks, shadow kickboxing, and the exercise bike for a 10-minute workout. The cat plays with me whenever I do this in the morning, running around and tagging my arms when they're on the ground during burpees and then sprinting away. We have the same routine of wake-up, train, then eat.

After work, I took two chocolate-covered espresso bean edibles and ended up going on a nearly 2-hour run to the park and back. It was some great sight-seeing, as well as a change of pace by doing LISS cardio for that long. It made my body tired but it wasn't hard at all. Afterwards, I came home and enjoyed the hell out of half a smoothie with orange juice, spinach, blueberries, and strawberries.

Then, around 8:30pm, I swam 5 laps in the pool, which I've been doing regularly but haven't been logging. 

SSB alternating lunges 

150 x 16, 16

170 x 12

-

Superset with good mornings

150 x 8, 8

170 x 8
* As my body gets more warmed-up I can really, truly sink my leg into itself and get a deep lunge, ala the way kneesovertoesguy does them for his knee health movement. With weight, it makes lunges MUCH harder.

Incline bench

185 x 8, 10

Close grip: 185 x 7, 10, 8

-

Super-set with weighted chinups

50 x 8, 10, 8, 10, 8

Tricep extensions, curls

Took a couple of double-bi pictures post-workout. Currently hovering around 202 lbs., loaded on creatine.

Session from Thursday.

Yukon squats

415 x 5, 5, 5

Bench press

290 x 5, 4, 4

-

Superset with dumbbell rows

115s x 9, 9, 10

Close grip bench

225 x 8

Keg curls

160 x 10

Good session, will try to do another rep of bench next week while keeping weight the same.

On Friday I log viper pressed 170 x 3, 3, 5, then a set of 6 with just a clean on the first rep. Deadlifted 485x5 after in a 2-rep improvement over last week. Really good session.

At night I went on a run and by the time I came back my knee was bothering me to the point of limping. It did not get better the next day and I had to cancel a planned hike with my friends. Instead, I wore my SBD knee sleeve the whole day and we went to Crab Cove beach. The sleeve helped tremendously to the point where my limp and pain level declined as the day wore on. I also got some great swimming done in the ocean, fighting against the waves (they were small enough that I could power-swim through them, it's a really shallow and calm beach even when the waters are choppy).

Cheated on my diet and engorged my share of an X-large pizza afterwards, no regrets there. Woke-up today and my knee feels fine.

 Diet has been strict all week so I'm having a calorie-up day. I've stopped calling it a cheat day because this is not a diet break or a period of eating for pleasure; I'm actively trying to stuff myself for anabolic purposes. I don't even crave sweets like I do on other days because I'm so adept at making food seem miserable, so I can't even fully enjoy a dessert like I would if I was carb-deprived. 

I also don't do this every single week anymore. Some weeks when I have more social outings and I eat more carbs I won't feel a purpose to, so I'll skip that week.

Drank part of a homemade weightgainer shake in the morning and packed the rest of it with my ground bison with veggies and avocado for work.

Had three entries sitting in my drafts from the weekend so I'll upload them in order. 

Saturday:

SSB Box squats

Work-up to 330 x 3 (no rests)

Unilateral SSB lunges

150 x 10

Dumbbell press

75s x 10, 9, 8

-

Super-set with pull-ups

50 x 5 + drop-down to 5 reps bodyweight

50 x 8 + 5 bw

50 x 8 + 5 bw

Log viper press

155 x 5, 5, 8

-

Super-set with chins

10, 10, 10

Barbell clean once and press

135 x 10

Deadlifts

Up to 585 x 3

Deficit deads

225 x 20

Had a really fun "rest" day on Friday. Woke-up and went on a 30 min fasted jog. Breakfast was ground bison with vegetables and a little bit of coffee with organic half and half. Took a cannabis & chocolate covered espresso bean and did some stretches, then 60 burpees, then a boxing handspeed workout from one of my favorite YouTube boxing coaches. Took a pomegranate edible with some magic mushrooms that were gifted to me and did 3 hill sprints followed by a 30-minute jog, then did laps in the pool. I plan on doing some more laps at night.

I've been buying those ground bison packs from Costco lately instead of beef. In fact, I don't think I've eaten any beef in awhile except for those grass-fed sausages. 

Woke up and immediately busted out 40 burpees and then some shadow kickboxing. Total time was 6 minutes.

Yukon squats

400 x 5, 5, 5

Bench press

280 x 5, 5, 5 

Close-grip bench press

225 x 9, 5 - finished off with 8 close grip push-ups

Super-set with rear delt flyes

35s x 12, 12

Keg curls

165 x 10 

Stomach felt awful all day. Had a donut at a work meeting and paired with a fatty grass-fed beef sausage with protein shake for breakfast my gut was just pissed. Was also in an off mood and had to drag myself into training.

Got to squatting 400 once and re-racked it because my quads hurt and I was iffy about my back. Just as I was about to give up I sat down at my bench and summoned a Jon Andersen portal. If I just walked through it then I could get this workout done, and after that I tore through this.

I haven't been commenting about this and I'm not even doing Deep Water since I'm getting my weight down, but the whole concept of it and the portal training has really stuck with me. I find myself inventing narratives during my workouts and employing imagery training. I even imagine what the dimension on the other side of a portal looks like and how the portal is a pool of untapped energy but it will only last for 3 minutes at a time (my current rest times) before it's gone.

Timing my rests is entirely new for me and I feel like I'm benefitting so much by pressuring myself with time. The loads I'm working with may not be breaking any PRs for me by themselves but I've NEVER squatted or benched like this with 3 minute rests, as sad as that is. Getting the top-set was always king, 2.5-hour workouts and all. I finished this session in 1 hour and it still feels so weird to do that.

SSB Box squats

290 x 5, 5

330 x 3

SSB good mornings

150 x 10, 10

Incline Swiss bar bench press against bands

135 x 10

155 x 10, 10, 7 + 3 reps dropped down to 135

Super-set with wide-grip pull-ups

10

50 x 7 + 3 bodyweight reps

10

50 x 6 + 4 bodyweight reps

Wide-grip Swiss bar incline bench

135 x 7

-

Super-set with wide pull-ups

10

Alternating dumbbell curls with Fat Gripz

35s x 16

To be honest I couldn't keep up with recording everything. Rest times were 2 minutes long and by the end I just intuitively did a bunch of bodybuilding stuff. Blazed through this workout. 

Currently weighing around 206 while on creatine. Took a picture while I was blown up with a pump at the end. 

 Log viper press (clean each rep)
155 x 5, 5, 6
-
Super-set with chins x 10

Barbell clean once and press
135 x 10
-
Super-set with chins x 10

Deficit deadlifts
225 x 20

Back had just started to recover again. I probably could have continued my deadlift progression, gotten all the reps, then would wake-up with an injured back the next day, so instead went for high reps with a deep ROM and light weight. The right move.