Bench press

Up to 295 x 3

230 x 11

* Left one in the tank but top strength is still not there. I actually lost a lot more weight than I thought; after a week of eating to put on a few pounds I'm 197 midday with a packed stomach. 

Kroc rows

125 x 30

I'm excited to say I've taken on a client now that I'm training as a side income. After the above I took some time to work with her, then went back to complete everything.

Wide bench

205 x 10, 10

-

Super-set with dumbbell rows

115s x 10, 10

Mat pulls (8)

515 x 8

* This was an interesting experience. Felt very sluggish but this load is light enough that I was still able to brute it up. Had to take rest pauses on the last 2 reps, but the effort to get them up was not grindy at all compared to usual rest pause attempts when I'm digging deep into the well.

Deficit deadlifts

405 x 10

* A mix of dead-stop and TNG.

Press

137.5 x 5

157.5 x 5

180 x 5

Push press

180 x 8

Press against bands

115 x 9

95 x 

Mat pulls (9)

515 x 8

* Getting my body used to pulling this kinda weight again. Really happy I was able to rep this out. Back feels crappy waking up and gets better throughout the day if I'm smart about sitting at work (I have a buncha lumbar health gear for sitting down I want to go over sometime in this blog).

SSB narrow squats against bands

200 x 23, 10

Bench press

215, 250, 280 x 5

-

Last set super-set with dumbbell rows 

115 x 8

Bench press (slightly wider)

225 x 10, 9, 7

205 against light bands x 10

-

Super-set with dumbbell rows

115 x 10, 10, 10, 10

Returned from an epic LA trip yesterday, starting from Thursday. Stayed at an inn near Muscle Beach, the likes of which I drunkenly found Thursday night as we were walking around exploring the empty beach. That was SUCH a cool moment to realize where I was.

Got a workout in the next day. It was crowded and the bench stations were taken up, so I just overhead pressed in the corner by the entrance, which was front and center to everyone watching. Did 185x4 and then some sets of 10 with 135 super-set with NG pullups. I was only afforded 30 minutes.

Also got some bagwork done on the bags they had, to the point where my knuckles were bleeding. Showed my friend Azzy how to throw a jab and a cross, which we've gone over before at my place.

Another moment was turning a corner into a random alleyway on the walk back from drinks one night and an automatic light turning on, lighting up a big painting of Arnold. Looking online, he's posed for a picture in this spot. Just funny to have stumbled across it by accident.

Brought my Foreman grill with me for hotel cooking, but we ate outside so much I didn't end up using it.

Great trip, one of the funnest vacations I've ever taken. The muscle geekery was through the roof.

Bench press

245 x 5

275 x 3

307.5 x 2

* Left another rep in the tank. Getting used to 300+ again, which I haven't breached in over 3 months.

225 x 10, 9

205 x 9

185 x 8, 9

-

Super-set with unilateral dumbbell rows

115 x 5 x 10

125 x 10

Dumbbell lat raises

35s x 12, 15

-

Super-set with keg curls

160 x 12, 10

Finished in 55 minutes. 

Woke-up at 5:30 today and drifted in and out of light sleep before rising an hour later and hitting 5 minutes of the bike, 40 burpees, and 40 kettlebell upright row swings (basically just combining the two into one fluid movement) before work. No knee pain when doing the squat version of burpees.

 Axle clean once and push-press
180 x 2 x 5
* I recently did 180x3x5 strict pressing, but that was a grind and my sore shoulders wouldn't have been able to replicate that this time. 

Dumbbell clean once for every 3 Arnold press reps
50s x 12
35s x 12

All super-set with chins x 10-12

Dumbbell SLDLs
125s x 17, 15

2 hill sprints backwards

Did this in 109 degree weather. The heat doesn't bother me - anything past 90 degrees all feels the same to me when training, you're hot and sweaty regardless of 95 vs 105 - but trying to stay hydrated was a killer. Lips and throat felt parched despite drinking water.

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Got 2 hours of walking in last night when I got a call from my visiting aunt while I was at George's house that my cat got out. Couldn't find him, and then today at 11am he suddenly turns up at my front door meowing.

Did 2 rounds of VR boxing, some shadow kickboxing, and a 10 minute jog.

 Squats
405 x 1, 2
Drop-down to 315 x 10, 225 x 10, 135 x 10, 45 x 10
* Continuing to improve but my hip pain didn't let me do the high reps I was anticipating with 405. Still glad I managed to move 405 some.

Bench press
295 x 3
Drop-down to 265 x 3, 225 x 7, 185 x 8, 135 x 10, 95 x10, 45 x 20
* Much better than last week. Was breathing hard after this. 

Dumbell rows
115s x 10, 10, 15

I'm interested to see how these drop-down sets will help with my bench press while losing or maintaining weight. They're how I brought my squat up in the past.

Took about an hour altogether.

Did 2 rounds of VR boxing, 3 hill sprints, and a jog afterwards. Then went on an 80-minute hike to the reservoir and back with a friend. Legs felt pretty worked after all that.

Slept good the past 2 days, and now it's my weekend. Might drive up to San Francisco to see the Dragonball movie for a second time with another friend.

Narrow SSB squats

240 x 20

* This was a win in terms of recovery progress. Same numbers as last week but without the box (which was above parallel). Some hints of knee discomfort, a tiny bit of hip pain, but body held through.

Good mornings

150 x 10

Axle incline bench

160 x 8, 7 

130 x 10

Dips

10

T-bar rows

4 plates x 4 x 8-10