George's Journal

8/29
Squat 5x5x145
Calf 3 sets@195
Deadlift 3x5x210
Late night session. Going on vacation tomorrow. Next session will probably be Tuesday.

 

9/3
Bench@130 14, 9, 9
Chinup@bw 12, 10, 9
Curl 3 sets@65
French press 3 sets@65
Lateral raise 3 sets@10
I've used a false grip on bench for the last two sessions. Got 16 reps with 125 on Thursday night so it was time to bump up the weight.
Back from vacation. Did some kayaking on Saturday and also helped move a bunch of traditional wooden boats. Did the Macinac bridge walk on Monday. I walked about 75% of the way across and then back. Approximately 7.5 miles.
Nutrition was not bad. I tend to undereat when on vacation so I tried to make it a point to get a decent amount of calories and protein in on each day.

 

9/5
Squat 5x5x150
Calf 3 sets@200
Deadlift 3x5x215

 

9/7
Bench 3 sets@130
Chin 3 sets@bw
Curl 3 sets@65
French press 3 sets@65
Laterals 3 sets@10
Late night session. Finished a little after 10.

 

9/8
Squat 5x5x150
Calf 3 sets@205
Deadlift 3x5x215

Did 3 hours of kayaking earlier in the day followed by 2 hours of yard work.

 

9/10
Bench 3 sets@130
Chin 3 sets@bw
Curl 3 sets@65
French press 3 sets@65
Lateral 3 sets@10
Got 16 reps on the first set of bench. Time to bump it up to 135. This progression method is slow and boring, but appears to be working.

 

Forgot to log my Thursday session

9/12
Squat 5x5x155
Calf 3 sets
Deadlift 3x5x220
Did some of these squats beltless. Lower body strength is slowly coming back.

9/14
Bench 3 sets@135
Chin-up 3 sets@bw
Curl 3 sets@65
French press 3 sets@65
Lateral Raise 3 sets@10
Got 16 reps on the first set of curls and French presses. Will increase weight on Tuesday.

 

Hey dude

9/15
Squat 5x5x155
Calf 3 sets@215
Deadlift 5x225
Did all the squats beltless. This is the best squatting has felt in a long time.

Cut deadlift volume down to 1 set. My lower back has been feeling a little too beat up after deadlift now that the weight has increased slightly. Going to try a lower volume approach and keep pushing the weight for a while.

 

9/17
Bench 3 sets@135
Chin 3 sets@bw
Curl 3 sets@70
French press 3 sets@70
Laterals 3 sets@10

Added weight to curls and French presses. Added reps on everything else. Weight is going up. Hanging out near 165 now.

 

9/19
Squat 5x5x160
Calf 3 sets@220
Deadlift 5x230

 

9/22
bench 3 sets@135
chin 3 sets@bw
curl 3 sets@70
french press 3 sets@70
lateral 3 sets@10

Had some life stuff happen on Friday and did not eat or sleep much. Took Saturday off. Today was OK. I might drop frequency to 3 lifting sessions per week, although results have been good with my current route.

 

I lifted on the 25th, 28th, and 29th and forgot to log it.

10/4
Squat 5x5x160
Calf 3 sets@225
Dead 5x225

 

10/5
Bench 3 sets@135
Chin 3 sets@bw
Curl 3 sets@70
French press 3 sets@70
Lateral 3 sets@10

 

10/10: Did the same

 

10/12
AM
Squat 5x5x165
Calf 3 sets@225
Deadlift 5x235
Lower body strength is slowly coming back. This was pain-free.

PM
Chin 10x3xbw
Just messing around while I was in the garage

10/13
AM
Chin 6x5xbw
Pushup 6x10xbw
More messing around with bodyweight stuff. Should hopefully not affect the weight session I plan to do later.

 

10/13
PM

Bench 3 sets@135
Chins 3 sets@25
Curl 3 sets@70
French press 3 sets @70
Lateral 3 sets@10

 

I was planning to lift on the 16th but got busy getting ready for a trip. Left on the 19th and got back today. Did some hiking and push-ups. Took it easy today following off time and travel.

10/24
Chin 5x5xbw
squat 5x5x135
lateral 3x20x10
calf 3x12x185

Tried a slightly different set-up for my normal lifts for fun.

 

10/26
Bench 3 sets@135
Deadlift 5x225
Curl 3 sets@65
French press 3 sets@65
Deads did not feel great. Should probably keep them after squats.

 

10/28
Bench 3 sets@135
Chin 3 sets@25
Pushup 3 sets@bw
Curl 3 sets@65
French press 3 sets@65
Lateral 3 sets@10