Well, I forgot to do my 1 rep max recalculations during my recovery week. That was dumb, but no big deal. I’m just going to use the progress % from what I did last round and go from there.

Bench Press: 4 Sets, 5 Reps: 135/145/170/170. I got six on the last one. Figure my 1RM idea was pretty good then.

Dumbbell Shoulder Press: I’m doing something a little different here. It took me a while to crack that 4 sets of 50lbs. I’m going to drop the weight 50% but add 50% on the reps. I figured if I can up the volume a little bit it will help the stamina. I have know idea if this will work, but here we go: 4 Sets, 15 Reps:25/25/25/25

Face Pulls: 4 Sets, 10 Reps: 30/35/37.5/40. I realized while working on my mobility last week that my rear delts were not as ‘hard’ or developed as the other shoulder heads. I’m going to work on these here instead of the barbell shoulder press.

Cable Rotator Pull (Mystery Machine): 4 Sets, 10 Reps: 3 plates: X/X/X/X.

Super Sets!!!

Dips + Overhead Triceps: 3 Sets, Max/10 reps: 15/15lbs., 11/15lbs., 7/15lbs.

Lateral Raise/Front Raise/Rear Fly/Overhead Shoulder Press: 15/15/15!! I’ve been wanting to get to this weight the whole time. I straight KILLED it!

I’m looking forward to this last month. If you have any questions, please leave it in the comments.

Get Strong. Stay Strong!

Man, I felt good today. So good, I forgot my form. You have… You HAVE to have good form doing this nonsense!

Incline Drop Set! 65/45, 65/45, 65/45. 65/45! I took a little time between sets, but I got through them. Getting a little tired here.

3* Drops: 50/50/50/50…6…5…4… I had to take a call for some family matters here. I thought I could bang them out, but I lost some focus. Still…haven’t thrown up this much weight.

MYSTERY CABLE FLY!!!: 4 Sets, 10 Reps: X/X/X/X. I take this from a High to Low angle so that I can hit the lower pecs. I got angry here and grunted!!!

Close Grip Bench: 4 Sets, 10 Reps: 110lbs. I was HYPED here. I lost my lower back and kinda tweaked something. I didn’t like the feel. I Dropped the weight down to 95 and made sure to keep my form. Did 95lbs. for the next 3 sets.

Tricep Work Out: I call this a ‘ladder’ …not like this is a new term or anything. 12 Reps per weight: 12.5, 22.5, 32.5, 22.5, 12.5.! I do a few things that look like I can’t “push weight” but F those people looking at you. If you have done your reps, you SHOULD be tired at the end!

Guys! I’m full blown on this thing here. I know what I’m doing is hard, but I know it is GOING TO GET RESULTS! Just follow this thing and

GET STRONG. STAY STRONG!!!

I know yesterday I punked out of the workout. I was determined to get his one nailed. But mo’f’n pull ups!!! Damn. Mental Beat Down. But I prevailed!!!

Pull Up Progression…sort of: 6/4/4/3/3. Take a week off and this is what happens.

Dumbbell Rows: 4 Sets, 12 Reps: 80/80/80/80. Ego booster here, folks. Crushed that!

Seated Row: 4 Sets, 20 Reps: 47.5/47.5/47.5/47.5. I used hand grips so that I could get a good pull on the back delts.

Incline Curl: 4 Sets, 10 Reps: 30/30/30/30. I’m going to get 35’s next week.

Super Set!

Zottman/CrossBody/Pronated curls: 4 Sets, 8*8*8: 15/15/15/15. I dropped the weight so that I could do the full sets with no breaks. Got’eem!

This was a good bounce back. The Morning workout will have to wait until the afternoon as I have 5am starts the next couple days.

Get Strong. Stay Strong. Leave me a comment or ask a question. what evs.

I’ve got to confess. I bitched out. I got the heavy lifts in, but I couldn’t find it in me to do  the jumps. I was hot. Tired. The gym stinks. I did, however, get a really good range of motion throughout both of the lifts.

Back Squat: 4 Sets, 10 Reps: 110/135/165/165. Ass to Grass here.

Front Squat: 4

Sets, 10 Reps: 140/140/140/140: I got stronger throughout the sets. I’ve got a bit of a hangup with my left ankle, but I dropped slow and controlled and made sure I could keep getting lower.

Then I went quitter. I want everyone to know that you can’t kill them all. Mind over Body over You. It’s alright to stop, but never quit.

Thanks for reading. Get Strong. Stay Strong. Drop me a comment.

Back in the gym this week after a little vacation. It felt great to get in there. I was lacking a slight bit of motivation, but I guess when you have been hammering your body for this long and take a little time off, it is to be expected. I did take about 90 minutes to get through the workout which is NOT typical, but the Little League World series was on, and it did distract me. This is the last week in this rotation. 10 reps on the main lifts with less weight. It’s still tough.

Bench Press: 4 Sets, 10 Reps: 85/110/130/130. Good form, and I struggled the last 3 reps on the last set.

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 50/50/50/50. YES! I’ve been stuck on this weight for a couple weeks, but I got through it. I did take a little extra time between sets as I was captivated by the Little League World Series.

Barbell Shoulder Press: 4 Sets, 10 Reps: 95/95/95/95. This was a good lift. I strained a little bit near the end of the last 2 sets.

Cable Rotator: 4 Sets, 10 Reps: 7.5lbs for all. I used a different machine today so I actually had a number on the plates.

SUPER SETS!!!

Dips/Over Head Triceps: 3 Sets, AMRAP/10 reps: 12/12.5lbs., 10/12.5, 9/12.5. Upon further review, I hit the same reps as last time, but I did get one more at the end. I felt really good with the range of motion though.

Lateral Raise/Front Raise/Rear Fly/Over head press: 3 Sets, 8*8*8*8: 12.5/12.5/12.5. I upped the weight here. I think I’ll try 15lbs. next week.

I didn’t get his posted last night. I’m about to head to the gym right now for Leg Day!!! Thanks for reading. Leave a comment.

Get Strong. Stay Strong.

So this will be the last post on joshdoes.com for the week. I’ll be taking a little vacation to see some family. I did a little research to find gyms around the places I’ll be headed, but I decided that seemed a obsessive. You have to enjoy your life. Goals and commitments matter, but family time should be a priority. I will take this week to do my Mobility Project again though. Seems like a perfect time for it. But for todays session:

Deadlift: 4 Sets, 3 Reps: 175/200/225/225. So I maxed out at 250 several weeks ago. I can already tell that I’m going to blow past that.

Romanian Deadlifts: 4 Sets, 10 Reps: 135/140/140/140. I’m a dumbdumb. I completely forgot to put the other plats on the bar before the first set. Oh, well. This was definitely reaching maximum on the reps. My back and legs were on fire after this.

With that fire setting in, I went to do some goblet squats. I check the clock. Times up. I had several items that needed to be completed before I went to sleep. I have a midnight shift tonight and a 9 hour drive in the morning. I hate that I had to cut this workout short, but I’ll tell you that T25 has me squatting and twisting my core enough that the last few lifts for this day were pretty much covered. Thanks for reading. Get Strong. Stay Strong.

No BS here.

Incline Dropset: 4 Sets, 6*6 Reps: 6/45, 60/45, 60/45, 60/45. I bumped the bottom weight up today. I have really been concentrating on the different parts of the body that I’m working to really stress that muscle.

3* Drops: 4 Sets, 6*6*6: 45/45/45/45. YES! This was the first time that I’ve been able to get this done with this weight. I’m going to throw 50lb. dumbbells up next time!

Mystery Cable Machine: 4 Sets, 10 Reps: (plates) 6/5/5/5. I moved the angle to be more above my shoulders to start so that I can target my lower portion of the chest. This machine is actually growing on me. I guess the weight doesn’t matter at all when you think about it. your just trying to get tired at the end of the lift.

Close Grip Bench: 4 Sets, 10 Reps: 105/105/105/105. KaBoom! I crushed these bad boys. I had about 100 grams of carbs today at breakfast, and it looks like it has paid off.

Super Set: Skull Crushers + Pull Downs: 3 Sets, 10/12 Reps: 40/40, 40/30, 40/30.

This felt great today. I’d like to be more candid today, but I have a vacation trip that I have to prepare for. Thanks for reading. Drop me a comment. Get Strong. Stay Strong.

I worked out from the apartment gym today. I had to make a few tweaks.

Pull Up Progression: 7/5/3/3/2. Not bad.

Dumbbell Row: Fail to 40 Reps w/ 45lbs.: 20/20, 17,17, 3/3. I was glad to see that I did not have that much of an imbalance between the 2 sides here. I probably should have done a heavier weight though.

Seated Row: 4 Sets, 20 Reps: 42.7/ 42.7/ 42.7/ 42.7. I really concentrated on squeezing the back here. It was just about right on the weight.

Super Set: Zottman/Cross Body/Pronate curls: 4 Sets, 8*8*8: 25/25/25/25. I was glad that I got through these. I didn’t think I was going to.

Incline Curl: Fail to 50 Reps w/ 20lbs.:17/14/12/7. I figured this would be fun. I upped the amount of reps and the weight from last time. I set a timer to 1 minute to rest between the sets.

Pretty good gym session. Drop me a comment. Get Strong. Stay Strong.

Since I passed out on the couch yesterday, I had to make up for the missed leg day.

I made sure I loaded up on the carbs/calories for the day. Had to get a good one in today. The leg cramp from the day before was still in there a little bit, but the extra water from yesterday and adding extra Aztec Salt to my dinner helped. Still feeling it a little though.

Back Squat: 4 Sets, 3 Reps: 190/220/250/250. I lost a little range of motion in the 3rd set. I had to wiggle the left ankle a bit to loosen it up to get it down on the last set, but it felt great breaking a sweat on 3 reps.

Front Squat: 4 Sets, 10 Reps: 135/135/135/135. The right hammy growled at me  on the 2nd set. I had to rest a little longer than normal, but I got it done.

I through in the HIIT set of:

Box Jumps/Double Unders/Wacky Jacks/Body Squats: 10 Reps, 3Rounds. If you don’t know what a ‘Wacky Jack’ is, YouTube it. It might take you a little bit to get he swing of it.

I have been throwing a little run around the court in, but I my back was on fire. Called it quits, but I’m back on it.

Thanks for reading. Leave me a comment. IT’S FREE! jeez. Get Strong. Stay Strong.

Alright then. I played in the Bull Run Pro-Am, and I am very grateful to Chris Lewis (Head Pro at Bull Run) for the invite. It was a great day and a wonderful experience. I threw down on the Par 5’s (-6 on the 4 of them), and I tossed in a birdie on the simple Par 4 12th. I came in 8th in the overall amateur gross (out of 60 I believe). I was the Low Bull Run member-non pro which I have taken great pride in. 3 birdies, 2 eagles, 1 whiffed shot (I’ll tell you the story if you ask) for a 76. Yes, That’s right. -7 worth of scoring, plus 4 on the strokes. I’m the best a ruining a good round.

It was a little taxing, and I fell asleep on my couch before I could hit the gym. Terribly wonderful game.