11/27 (Rest)
Rest Day today. Carissa has some family come to Illinois from Florida for Thanksgiving and they stayed all week so we went to a big family dinner tonight and had a great time!
11/28 (Rest)
Another rest day today. I got a bunch of food prep and house cleaning done today and got to watch some football and chill out. Looking forward to getting back to the gym tomorrow!
11/29 (Pull)
Back on schedule after a modified week of training for Thanksgiving. Ready to get back in the swing of things!
S/L Leg Extension 1x17, 1x8
Hammer Pulldown 1x7, 1x14
Hammer High Row 1x10+partials
Hammer Low Row 1x6, 1x15
StarTrac Pulldown 1x6, 1x13+partials
EZ Bar Curl 1x10, 1x13
Reverse Pec Dec 1x9, 1x12
Face Away Cable Curl 1x8, 1x16
11/30 (Rest)
Rest day today. Got some client check in's done, content written and posted, went live on TikTok, and ran some errands. Pretty busy and productive day!
12/1 (Legs)
Great Leg day today. Had check in's in the morning, then killed Legs, then had a consultation call. Looks like Carissa and I will probably be setting up the Christmas tree tonight!
High Cable Curl 1x9, 1x13
Standing Calf Raise 1x10, 1x9
Seated Leg Curl 1x9, 1x16
Adductor 1x30, 1x16
BB RDL 1x5+eccentric
Leg Extension 1x9, 1x16
Contra RFE DB SS 1x10
12/2 (Push)
Great Push session despite not feeling that great going into it. Carissa is sick and there's obviously a possibility I'm getting sick too, but all my symptoms are sinus-related so I pushed (no pun intended) forward and had an amazing session.
Getting closer to hitting 3 and a quarter on the Incline Press (3 plates, a 10, and a 2.5 today) and finally turned my backoff weight into a 15 repper. I was stuck at 14 for a few weeks so I'm thrilled to take 15 today. After 4 rotations of bringing the Dip back in I'm finally comfortable enough with the movement to start loading again so it's time to dig the ol' Dip belt out of the closet!
S/A Cable Pulldown 1x8, 1x13
LifeFitness Incline Press 1x6, 1x15
Dips 1x10, 1x8
Standing Cuffed Lateral 1x10, 1x15
Seated Cable Fly 1x11
Seated Cuffed Lateral 1x9, 1x15
S/A Overhead Extension 1x9
12/3 (Rest)
Rest day today. Watched the World Cup match in the morning and then prepped some food and then ran some errands. Carissa and I put up our Christmas Tree today which was a lot of fun as always! Ended the night with some TV and then an early bed time, lazyyyy day.
12/4 (Legs)
Great Leg workout this morning, progressions across the board! Gonna watch the Bears/Packers game today and then chill for the majority of the day!
Tricep Extension 1x10, 1x14
S/A DB Curl 1x5, 1x13
Seated Calf Raise 1x10, 1x9
Adductor 1x30, 1x18
Paused Leg Extension 1x10
Lying Leg Curl 1x7, 1x12
Hack Squat 1x6, 1x11
12/5 (Rest)
Rest day today, worked the morning shift at the store where I was very busy and then came home and made some content and prepped some food before chilling the majority of the night!
12/6 (Pull)
Gym was very busy this afternoon so I had to do this session quite out of order, but thankfully progress wasn't effected. Still able to progress everything!
S/L Leg Extension 1x19, 1x10
S/A Cable Pulldown 1x9, 1x11
S/A Low Row 1x13, 1x8
Hammer Pulldown 1x9+partials
T Bar Row 1x7, 1x14
Preacher Curl 1x8, 1x12
Incline DB Curl 1x8, 1x11
Cuffed Rear Delt Fly 1x7, 1x12
12/7 (Rest)
Rest day today, very busy one! Client check in's in the morning and then I had some content to post, had one of my best content days in a while! After that I filmed the "Ultimate Guide to Deloads" for my YouTube/podcast and then had a consultation call. I chilled and prepped some food the rest of the night.
12/8 (Legs)
Great Leg session today. Botched the left side of my Split Squats by losing my balance but other than that very happy with everything today, lots of new loads used.
High Cable Curl 1x9, 1x14
Standing Calf Raise 1x9, 1x11
Adductor 1x18, 1x19
Seated Leg Curl 1x7, 1x10
RDL 1x6
Leg Extension 1x11, 1x16
Contra RFE DB SS 1x10(R)/9(L)
12/9 (Push)
Very busy morning this morning. Client check in's, taking Zuki for a walk, training, more work and then I have to work at the store this afternoon. Gonna be a looooong day.
Smith Incline seems to have stalled so I need to make some sort of program adjustment here, not sure what it is I'll do quite yet. Regardless, something needs to be changed here.
S/A Pullover 1x9, 1x11
Pec Dec 1x9
Mid Incline Smith 1x5, 1x10
Cybex Lateral 1x8, 1x14
Smith JM Press 1x7, 1x11
S/A Cuffed Lateral 1x10, 1x16
IR Tricep Extension 1x8, 1x9(L)/12(R)
12/10 (Rest)
Rest day today. Had 2 consultation calls, some client work to do, posted some content and then went bowling with my girlfriend's brother and his wife! Had a great time!
12/11 (Legs)
Great Leg session today. Added a rolled up yoga mat to the Hack which felt awesome on my back and shoulders so that'll be permanent going forward. After the session we ran some errands and took Zuki to get her nails clipped and will probably chill the rest of the night.
Vulken Extension 1x10, 1x15
S/A DB Curl 1x5, 1x14
Seated Calf Raise 1x11, 1x10
Adductor 1x23, 1x14
Paused Leg Extension 1x11
Lying Leg Curl 1x9, 1x14
Hack Squat 1x8, 1x11
12/12 (Rest)
Rest day today. Worked the morning shift at GNC and then came home and had a client consultation call. Worked on some content and new client programs as well today, very busy day!
12/13 (Pull)
I had an oddly strange rep discrepancy between my left and right Lat on the Hammer Pulldown today, other than that this was a perfect session. Strongly considering swapping my Rear Delt back to Push, I just find the quality of my Rear Delt work is dogshit at the end of a Pull day. I'll toss that one back and forth for a bit before I make that call
S/L Leg Extension 1x18, 1x9
Hammer Pulldown 1x7(L)/5(R), 1x12(L)/11(R)
Hammer High Row 1x9+partials
Hammer Low Row 1x7, 1x12
StarTrac Pulldown 1x7, 1x10
EZ Bar Curl 1x8, 1x14
Incline Cable Curl 1x9, 1x13
Reverse Pec Dec 1x9, 1x11
12/14 (Rest)
Very busy rest day today! Client check in's in the morning, then I onboarded a new client, then got some content edited and posted, then planned out the next episode of my podcast, and prepped some food! Very productive day!
12/15 (Legs)
Great Leg session today, noticing some serious fatigue starting to creep in as of late. Deload may be in the cards in the near future which is exactly what I wante to do before the end of the year anyways so perfect timing!
S/A High Cable Curl 1x9, 1x11
Standing Calf Raise 1x9, 1x12
Seated Leg Curl 1x9, 1x12
Adductor 1x14, 1x21
RDL 1x6
Leg Extension 1x6, 1x17
Contra RFE DB SS 1x7
12/16 (Rest)
Rest Day today, very busy one! Check in's in the morning, client consultation call right after, and then had to go cover GNC! Got some content posted and edited while there and watched CDL Raleigh and then came home for some TV and bedtime.
12/17 (Push)
Only got about 5 hours of sleep last night and took a few regressions today so it's definitely time to Deload. Poor sleep, poor digestion, and recent regressions means it's time for it. Still unsure how I'm going to schedule it exactly but I will be Deloading over a 2 week period during the Holidays to allow for more time with friends/family and set myself up in a good position to start my cutting phase in January.
S/A Cable Pulldown 1x9(R)/11(L), 1x11(R)/13(L)
LifeFitness Incline Press 1x6, 1x14
Dips 2x6
Standing Cuffed Lateral 1x8, 1x12.5
Seated Cable Fly 1x12
Seated Cuffed Lateral 1x8, 1x14
S/A Overhead Extension 1x7
12/18 & 12/19 (Rest)
Back to back rest days on Sunday and Monday. On Sunday Carissa and I went to Michigan and then made tacos for dinner. Monday I worked at GNC and then had a client consultation call. Great start to this Deload w/ B2B days off!
12/20 (Legs - Deload)
First of 6 Deload sessions done. Would have rather stayed home today if I'm being honest but duty calls.
DB Curl 1x5
Seated Calf Raise 1x12
Adductor 1x25
Lying Leg Curl 1x10
Paused Leg Extension 1x12
Hack Squat 1x7 w/ 2 RIR
12/21 (Rest)
Rest day today, very busy day again! Had check in's in the morning and then two programs to finish and get onboard'ed. Prepped some food and took Zuki out a few times, nothing really too exciting lol.
12/22 (Pull - Deload)
2/6 Deload sessions done. Done in less than an hour today, which I loooove. Super busy work day for me, doing a double-shift today so I can take off Friday-Sunday from work!
S/A Pulldown 1x9
Hammer Pulldown 1x10
S/A Low Row 1x13
T Bar Row 1x8
Preacher Curl 1x9
Incline DB Curl 1x8
Cuffed Rear Delt Fly 1x7
12/23 (Push - Deload)
Tired as Hell for this one but got it done. Wind chill of -33* F in Chicagoland this morning, absolutely insanely cold. Gym was cold which was not ideal but I made the best of it.
Headed out to my parent's house tonight or tomorrow morning (currently undecided) for Christmas Eve and Christmas Day and then will be back at it Monday or Tuesday!
LifeFitness Incline Press 1x6 w/ 1 RIR
Dips 1x7 w/ 1 RIR
Standing Cuffed Lateral 1x9
Seated Cable Fly 1x10
Seated Cuffed Lateral 1x9
S/A OH Extension 1x9
12/24 - 12/26 (Rest)
3 rest days back to back. 24th was Christmas Eve which was an awesome time, we went to my mom's house and had some great food and watched football and movies. 25th was Christmas Day, had two great meals at my mom's house and my girlfriend's brother's house. 26th was a normal day for me mostly, took the day off the gym and ate my normal diet for a day before getting back into it. Played Pokemon Scarlet for the first time which was fun to get into, really looking forward to getting into that story!
12/27 (Legs - Deload)
Second half of this Deload underway after a few days off for the Christmas weekend! 2 more Deload sessions to do then it's back to some real training!
High Cable Curl 1x9
Standing Calf Raise 1x10
Adductor 1x17
Seated Leg Curl 1x10
RDL 1x5 w/ 1 RIR
Leg Extension 1x7
RFE DB SS 1x7 w/ 1 RIR
