Wednesday 8/10/16

I'm still here.

I've been more or less doing pullups, pushups, and some swings here and there, but no dedicated routine.

Today I managed to hit pushups, pullups, swings, goblet squats and some farmers walk around the backyard.

I'd like to get into a barebones barbell and kettlebell routine that I can make work with my upcoming 16 unit semester. We'll see!

Tuesday 2/16/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 14
Pullups - 3x 2

Afternoon:

Squat - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 145lbs 3x 10

Deadlift - 145lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 230lbs 1x 3, 260lbs 1x 3, 295lbs 1x 4

C&P ladders - 24kg - 3x 1,2,3

Monday 2/15/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 14
Pullups - 3x 2

Saturday 2/13/16

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 140lbs 1x 5, 150lbs 1x 5, 175lbs x5, 200lbs 1x 6

C&P ladders - 24kg - 5x 1,2,3

C&J 2x 20kg bells - 2x 5

Friday 2/12/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 13
Pullups - 3x 2

Thursday 2/11/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 13
Pullups - 3x 2

Afternoon:

Squat - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 140lbs 3x 10

C&P ladders - 24kg - 3x 1,2,3

Played around with kettlebells....

Wednesday 2/10/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 13
Pullups - 3x 2

Tuesday 2/9/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 13
Pullups - 3x 2

Afternoon:

Squat - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 140lbs 3x 10

Deadlift - 145lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 215lbs 1x 5, 245lbs 1x 5, 280lbs 1x 6

C&P ladders - 24kg - 4x 1,2,3

Chinups - 3x 2

For my light week I pretty much just took the week off and I'm kind of liking the effect. I feel strong to start this week and my body feels good. My left knee is no longer sore and my right shoulder is barely sore.

I am going to stop benching and just do pushups for a horizontal pushing movement. I'll be incorporating ETK style pressing ladders 3 times a week instead.

At school two of my days involve a ton of walking as my classes are completely on the other side of the campus. I'm also just using stairs so it is a pretty substantial walk twice a week (Mondays and Wednesdays).

Monday 2/8/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 13
Pullups - 3x 2

Saturday 1/30/16

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 170lbs 1x 5, 190lbs x3, 215lbs 1x 3

Bench - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 150lbs 3x 1,2,3

Band pullaparts after each ladder 3x 20

Curls - 45lbs 2x 12

Friday 1/29/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 14
Pullups - 3x 2

Thursday 1/28/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 14
Pullups - 3x 2

Afternoon:

Squat - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 145lbs 3x 10

C&P ladders - 24kg - 4x 1,2,3 with 3 chinups after the first 3 ladders and 2 chinups after the last ladder

I'm feeling stronger and moving better each time now. I'm still lifting small, but my form feels good and my body feels good. I've tried to keep everything else in my life consistent. My sleep is good right now, I'm taking 2 ZMA before bed and I feel that I'm resting better.

My second semester at San Jose State started today. I will rearrange my days a bit to fit into my class schedule. I just need to keep gaining momentum and keep it going.

Wednesday 1/27/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 14
Pullups - 3x 2

Tuesday 1/26/16

Morning:

Goblet squat 32kg -3x 5
Pushups - 3x 14
Pullups - 3x 2

Afternoon:

Squat - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 145lbs 3x 10

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 235lbs 1x 5, 270lbs 1x 3, 300lbs 1x 2

Bench - 60lbs 1x 5, 75lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 125lbs 1x 3, 135lbs 1x 7

Curls - 45lbs 2x 11

Feeling pretty good in week 3. Right shoulder still slightly sore, but getting better. Playing with my bench form as far as grip width, elbow path, etc. and I think I've found a good groove that avoids messing with my old rotator cuff injury. I definitely need to pay attention to tucking my elbows in and not letting them splay out to the sides.

Monday 1/25/16

Morning:

Goblet squat 32kg -3x 5
Pushups - 3x 14
Pullups - 3x 2

Saturday 1/23/16

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 1x 3, 180 x3, 205lbs 1x 3

Bench - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 145lbs 3x 1,2,3

Chinups - 3x 2

Curls - 45lbs 2x 10

Still just getting my body used to moving some weight around again. My right shoulder is still a bit sore. I'm sure it is that old rotator cuff injury from when I was younger and dislocated my arm. I am trying to play with my form and tightness. If it persists I'll change my pressing movements around. I feel that a safety squat bar might be in my future also.

Friday 1/22/16

Morning:

Goblet squat 32kg -3x 5
Pushups - 3x 13
Pullups - 3x 2

Thursday 1/21/16

Morning:

Goblet squat 32kg -3x 5
Pushups - 3x 13
Pullups - 3x 2

Wednesday 1/20/16

Morning:

Goblet squat 32kg -3x 5
Pushups - 3x 13
Pullups - 3x 2

Afternoon:

Squat - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 140lbs 3x 10

C&P ladders - 24kg - 3x 1,2,3 with 1 chinups after each ladder

I am also doing some GTG pullups throughout the day...maybe 3 or so depending. My pullups are feeling stronger. My initial goal is to get back to being able to do 5 - 6 strong pullups (at my bodyweight of about 230lbs).

Tuesday 1/19/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 13
Pullups - 3x 2

Monday 1/18/16

Morning:

Goblet squat 32kg -2x 5
Pushups - 3x 13
Pullups - 3x 2

Afternoon:

Squat - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 140lbs 3x 10

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 220lbs 1x 3, 250lbs 1x 3, 285lbs 1x 3

Bench - 60lbs 1x 5, 75lbs 1x 5, 95lbs 1x 5, 105lbs 1x 3, 120lbs 1x 3, 135lbs 1x 5

Curls - 45lbs 2x 9

Bench was started pretty low...which is ok. Slightly sore left knee and right shoulder.

Saturday 1/16/16

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 145lbs 1x 5, 170 x5, 190lbs 1x 5

Bench - 65lbs 1x 5, 95lbs 1x 5, 135lbs 3x 1,2,3

Curls - 45lbs 2x 8

Still just taking things slow. My left knee is slightly sore, but not in a way that feels bad. Mostly just complaining about being used again. The weight did not seem as heavy as I anticipated.

Friday 1/15/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 2

Sets of 2 pullups getting stronger. Not great, but I'm sitting at around 234 lbs right now so not terrible either. I'll start throwing in more sets of doubles over the next few weeks. My pullup goal right now is just to hit 5 strong reps whenever I need to. Very modest but I'm also not really shooting for losing weight now, just getting stronger.

Thursday 1/14/16

Morning:

Goblet squat 32kg - 2x 6
Pushups - 3x 12
Pullups - 3x 1

Wednesday 1/13/16

Morning:

Goblet squat 32kg - 2x 5
Pushups - 3x 12
Pullups - 3x 1

Afternoon:

Squat - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 10

C&P ladders - 20kg - 3x 1,2,3 with 2 chinups after each ladder

Static holds 32kg & 28kg bell - 2x 60 seconds (alternating hands)

Tuesday 1/12/16

Morning:

Goblet squat 32kg - 2x 5
Pushups - 3x 12
Pullups - 3x 1

Since I'm squatting "for real" now I'm going to mellow a bit on the goblet squats and use them to open the hips and not as much of an "exercise".

Monday 1/11/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 1

Afternoon:

Squat - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 10

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 205lbs 1x 5, 235lbs 1x 5, 270lbs 1x 5

Bench - 60lbs 1x 5, 75lbs 1x 5, 95lbs 1x 5, 105lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5

Curls - 45lbs 2x 7

Static holds 32kg & 28kg bell - 2x 40 seconds (alternating hands)

I looked back at when I felt I had my most productive routine and this is it from around 2012. It is a combination of 5/3/1, ladders, and squatting sets of 10. It has been a long time since I've held anything heavy so I am aware I might be starting high. Today was not bad though I do need to concentrate on my form.

Friday 1/8/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 1

Thursday 1/7/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 1

Wednesday 1/6/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 1

Afternoon:

Squat - 115lbs 3x 6
Press 24kg bell - 3x 4
Pullups - 3x 1

Tuesday 1/5/16

Morning:

Goblet squat 32kg - 3x 10
Pushups - 3x 12
Pullups - 3x 1

Monday 1/4/16

Morning:

Goblet squat 32kg - 2x 10, 1x 8
Pushups - 3x 12
Pullups - 3x 1

Afternoon:

Squat - 115lbs 3x 5
Bench - 115lbs 3x 5
Two handed swings 32kg - 4x 10

Saturday 1/2/16

Squat - 95lbs 3x 7

Deadlift - 185lbs 3x 5
Press 24kg bell - 3x 3

Not bad for a first week. Every day this week I hit 3 sets of goblet squats (32kg), pullups, and pushups in the morning as well. Another week of getting my body used to lifting and I should be on track to slowly building up again.

Wednesday 12/30/15

Squat - 95lbs 3x 6

Bench - 95lbs 3x 5

Two handed swings 32kg - 3x 10