12/28 (Rest)
Rest day today. Had check in's to do and some business stuff to take care and then prepped some food, prepped my next podcast episode, and then ended the night with some Pokemon! Great day overall!
12/29 (Push - Deload)
Made some adjustments to this session's programming after my Smith Presses have failed to progress for a few rotations. I've eliminated the Hammer Strength Pec Dec at the beginning of the session and replaced it with a Cable Fly towards the latter end of the session. This means I'm starting the workout with my Presses, which will allow me to prioritize them. This should jump start another run of progress which I'll milk until it inevitably stalls.
Smith Incline Press 1x5 w/ 1 RIR
Smith JM Press 1x7 w/ 1 RIR
Cybex Lateral 1x11
IR Tricep Extension 1x9
S/A Cuffed Lateral 1x11
Cable Fly 1x9
12/30 (Pull - Deload)
Final Deload session done. Going home to my parents for the New Years weekend and then coming back and starting the Cut on Monday! Super excited for that and ready to get back to higher volume training!
Hammer Pulldown 1x6(L)5(R) w/ 1 RIR
Hammer High Row 1x8 w/ 1 RIR
Hammer Low Row 1x7 w/ 1 RIR
StarTrac Pulldown 1x6 w/ 1 RIR
EZ Bar Curl 1x9
Face Away Curl 1x10
Reverse Pec Dec 1x9
12/31 - 1/1 (Rest)
Back to back rest days for NYE and New Year's Day. New Year's Eve I went to my parent's house and stayed there and watched college football, which was a couple of amazing games! New Year's Day I had a family Christmas which was a really fun time, always fun to get together with family because it doesn't happen as often as I'd like. Came home and Carissa and I watched Glass Onion which was a really good movie, would definitely recommend.
1/2 (Legs)
Day 1 of my fat loss phase and coming off a 2 week Deload I was READY to get back in the gym today! Started things off with Legs which went very well, super happy with how Hacks moved today and super excited to get stuck into this training block and cut!
Seated Calf Raise 1x9, 1x8
Adductor 1x23, 1x14
Lying Leg Curl 1x7, 1x11
Leg Extension 1x8
Hack Squat 1x9, 1x10
S/A DB Curl 1x6
1/3 (Rest)
Rest day today. Check In's in the morning, content in the afternoon, and edited and uploaded my latest podcast/YouTube video. Also prepped some food and played some video games with my buddy! Great day overall.
1/4 (Push)
Excellent Push session today. 2 of my 4 accessory movements were broken so I had to improvise, hopefully these all get fixed ASAP so I can get back to what I'm comfortable with.
LifeFitness Incline Press 1x5, 1x13
Dips 2x6
Standing Cuffed Lateral 1x9, 1x12
Standing Cable Fly 1x8, 1x12
S/A Cuffed Lateral 2x10
S/A Overhead Extension 1x6, 1x8
1/5 (Pull)
Great Pull session today. I'm going to be taking my Rear Delt work and shifting it over to my Push days, the quality of my Rear Delt work has been dogshit as of late and I want to shift things around to see if it improves that. I'll be doing direct Trap work on my Pull days in place of Rear Delt stuff.
S/A Cable Pulldown 1x8, 1x10
Hammer Pulldown 1x8, 1x10
S/A Low Row 1x9, 1x7
T Bar Row 1x5, 1x11
Shrug 1x7, 1x10
Preacher Curl 1x8, 1x10
Incline DB Curl 1x6, 1x7
1/6/23 (Rest)
Rest day today. Check in's in the morning, followed by working the afternoon at the store. Got some content posted but for the most part this was a pretty chill day for me.
1/7/23 (Legs)
Excellent Leg session this afternoon. I got 9 hours of sleep last night and was READY for this one. Got aggressive with some loading and very happy with today's numbers.
High Cable Curl 2x8
Standing Calf Raise 1x8, 1x12
Adductor 1x15, 1x17
Seated Leg Curl 1x5, 1x10
RDL 1x5
Leg Extension 1x8, 1x13
Contra RFE DB SS 1x8
1/8/23 (Push)
Great early Sunday morning Push session. The gym replaced their Smith Machine since I had last been here which turned out to be a blessing in disguise. The new Smith is an Angled one where the old one was Vertical. I had never used an Angled Smith before today but was pleasantly surprised at how much better it felt than a Vertical one! Pumped to get progressing on this in the future!
Reverse Pec Dec 1x8, 1x11
Smith Incline Press 1x6, 1x9
Smith JM Press 1x5, 1x9
Cable Fly 1x7, 1x12
Cybex Lateral 1x9, 1x10
IR Tricep Extension 1x7, 1x10
S/A Cuffed Lateral 1x8, 1x11
1/9/23 (Pull)
Trained for the third day in a row which I haven't done in like a year? But I'm going on a trip this week which will take me out of the gym for 6 days so I want to cram in as much work as possible before the break. Progressions exploded today so maybe I can get away with this more often if the schedule calls for it? Good to know for the future.
Hammer Pulldown 1x6, 1x10
Hammer High Row 1x7, 1x10
Hammer Low Row 1x7, 1x13
StarTrac Pulldown 1x6, 1x9
Shrug 1x12, 1x6
EZ Bar Curl 1x7, 1x11
Face Away Curl 1x7, 1x11
1/10 - 1/17 (Vacation backlog)
Hey guys, been a week or so since I've updated the log. Just wanted to check in and update you guys with what's been going on! I had a rest day on the 10th where I got a lot of content and client work done as well as packed for my trip to Georgia. On the 11th I had a late night Leg day which went alright considering I trained late at night and never do that. On the 12th my girlfriend and I flew to Georgia to stay with my good friend who lives there as a little getaway/vacation. We had a really good time and stayed there until the 16th. I took the 17th as a day to be 100% with my diet, hydration and sleep so that I could be 100% ready to go on the 18th! All in all had a really awesome time with my buddy and had a great little vacation but I'm ready to get back in the swing of things and get back into routine. After the busy holiday season and now this trip I feel like the last 4-5 weeks has been pretty hectic and bodybuilding has had to take a small backseat but things seem to have slowed down now and I'm ready to get moving. I lost about 3 pounds while on vacation which is awesome, I really take my vacations as opportunities to step away from bodybuilding completely: physically and mentally. This always gives a nice little reset which makes me more excited and eager to get back into things!
1/18 (Push)
First session back on program in a week. I put zero expectations on myself today in terms of logbook numbers and took today as a day to set some new baseline numbers which I'll focus on progressing as I go forward. The cable station where I do 2 of my isolation movements on is broken at the movement so I've thrown in some substitutions that I'll use until it gets fixed. Obviously not ideal but also not the end of the world considering there's nothing that can be done about it so I'm honestly not trippin.
Cuffed Rear Delt Fly 1x7, 1x12
LifeFitness Incline Press 1x4, 1x13
Dips 2x6
Standing Cuffed Lateral 1x7, 1x11
S/A OH Extension 1x6, 1x9
S/A Cuffed Lateral 1x6, 1x10
Standing Cable Fly 1x7, 1x13
1/19 (Legs)
Great Leg session holy shit! Super happy with this one today! Filmed this whole session for YouTube so be on the look out for that. Absolutely smashed from this one, early bed time is in the mix tonight!
High Cable Curl 1x6, 1x8
Standing Calf Raise 1x10, 1x12
Lying Leg Curl 1x6, 1x9
Adductor 1x12, 1x19
RDL 1x5+eccentric
Leg Extension 1x8, 1x14
Contra RFE DB SS 1x8
1/20 (Rest)
Rest day today. Slept in a little later than normal then got some morning steps in, then hit the desk for some client work. I had to work at the store in the afternoon which was pretty busy. Found out that my last day is February 3rd so I'm excited to pursue coaching full time after that! Came home and hit the hay to be up for Pull the next morning.
1/21 (Pull)
Awesome Pull session this morning, everything felt amazing and firing great! Got a busy day of odd-and-end shit to do and then I'd like to be on the couch as much as possible watching football this afternoon!
Hammer Pulldown 1x6, 1x11
Hammer High Row 1x8, 1x11
Hammer Low Row 1x7, 1x14
StarTrac Pulldown 1x7, 1x11
Shrug 1x15, 1x9
EZ Bar Curl 1x8, 1x11
Face Away Cable Curl 1x8, 1x12
1/22/23 (Push)
Perfect Push day today! Progressed all my pressing sets which is a huge win. My Presses are always the first thing to go performance-wise in a diet so I use them as my "gauge" of where my systemic recovery capabilities are. Once those start to go, I know I need to start adjusting training somehow.
Reverse Pec Dec 1x8, 1x10
Mid Incline Smith Press 1x4, 1x10
Smith JM Press 1x5, 1x10
Cybex Lateral 1x10, 1x11
IR Tricep Extension 1x7, 1x10
S/A Cuffed Lateral 1x5, 1x12
Cable Fly 1x8, 1x11
1/23/23 (Rest)
Rest Day today, worked the morning shift at the store and then came home and did some cleaning/house chores then sat down and did some content/comment replies. Fairly decent day overall, ready for Legs tomorrow!
1/24/23 (Legs)
Absolutely amazing Leg session today, I'm down 6 pounds since the last time I did this session but Hacks were not effected. There will inevitably come a time during this diet where I'll have a difficult time progressing my Hacks but that day is not today. Rest tomorrow which will be very much needed.
Adductor 1x20, 1x13
Seated Calf Raise 1x10, 1x9
Paused Leg Extension 1x10
Lying Leg Curl 1x6, 1x10
Hack Squat 1x6, 1x8
1/25/23 (Rest)
Rest day today. Check In's done, content made, food prepped, and went live on TikTok at night. Pretty boring but productive day overall!
1/26/23 (Push)
Another perfect Push, progress across the board. Very happy with training today! Resting tomorrow, then Pull on Saturday and RDL Legs on Sunday!
Cuffed Rear Delt Fly 1x7, 1x12
LifeFitness Incline Press 1x5, 1x12
Dips 2x6
Standing Cuffed Lateral 1x8, 1x12
Standing Cable Fly 1x8, 1x11
S/A Cuffed Lateral 1x7, 1x10
S/A Overhead Extension 1x6, 1x9
1/27/23 (Rest)
Rest day today, check in's in the morning and then worked the afternoon at the store. My days there are supposedly coming to a close and I'm really looking forward to that. I'm ready to go all in on BTB and am excited for the opportunity.
1/28/23 (Pull)
Pretty busy and productive Saturday so far! Woke up and got some groceries, went to the post office, and went to a few hardware stores. The guy who lives in the apartment behind us has been feeling it when we walk on our walking pad so I wanted to get some foam pads to drown out the noise and shock. Thankfully they work really well! Had an excellent Pull session this afternoon where I progressed or held performance on everything as my weight continues to drop so I am very pleased with where things are at right now!
S/A Cable Pulldown 1x9, 1x11
Hammer Pulldown 2x8
S/A Low Row 1x10, 1x6
T Bar Row 1x5, 1x10
Shrug 1x8, 1x11
Preacher Curl 1x8, 1x10
Incline DB Curl 1x6, 1x7
