Well, I started my Pull Up Progression today. I’ll snap a pic and throw it on here tomorrow. In order for me to do this day’s workout the way it’s set up, I’ll have to be able to do more pull ups than I can now.

Pull Ups: 4/3/3/2/2. The Oura Ring was a little uncomfortable, but I think it will be fine to lift with.

Single Arm Rows: 4 Sets, 10 Reps, 55/55/55/55. I made sure the last 3 on each set were slow. Ol’ Jeff Cavalier just put out a post on ‘time under tension’ which I always forget about.

TRX Body Weight Rows: 4 Sets, 10 Reps: X/X/X/X

Incline Curls: 4 Sets, 10 Reps: 30/25/25/25. I was feeling good so I went a little heavier on the first set. Got a little ‘cheaty’ so I dropped it down.

Super Set:

Zottman/Cross Body/ Pronate Curls: 4 Sets, 8 Reps each: 22.5lbs.(all 3)/ 20/20/20. Again, felt pretty good on the first set. I had to swing the last couple on each set of curls. My grip is what kills me. My hands get pretty tired, but a good pump none the less. I’m going to get some sleep tonight.

Hit me up. I’ve gained a good amount of knowledge over the years. If I don’t know it, I can find the answer for you.

I’m wearing the Oura Ring as we speak. It is probably telling me that I should be asleep, or rather, I should have been asleep 4 hours ago. This morning my little precious tells me that my “readiness” score was a 62, i.e., not fit to get fit. I believe it. I’m going to ignore this thing for the first month. So, I got up, and I kicked the Full Body Circuit.

I part time at Bull Run Golf Club in Haymarket, VA. It is one of my favorite places in this entire state, and they pay me to hang around and set golfers on their way around our beautiful course. It was hot, muggy, and there was no breeze to speak of. I was operating under a mild sweat all day. Heat can wear you down, but I think my diet and supplementation is getting me through this.

The wife and I are in the beginnings of buying a home. I had no idea how time consuming such an endeavor is. I really intended to check out a couple houses and hit the gym. We looked at 4, and we really like 2 of them. This led to a few long debates. Needless to say, I got to the gym late again. But I got there.

LEG DAY!

Same things going on with the main lift: 65%b 1RM, 75%, 85%, 85%.

Back Squat: 4 Sets, 4 Reps: 160/185/210/210 killed it. Full Range

Front Squat: 4 Sets, 10 Reps: 110/110/110/110 Boom

Our gym is under going some renovations so the only Bosu Ball I could find was being used by a couple of get-fit chicks. I was already behind schedule, so I just did…you know what. I’m going to rant just a second. I can take a positive note from this, but like I said, the gym is under going some renovations. There were only 2 squat racks in the entire gym. 2 guys were squatting a ridiculous amount of weight in one, and then another dude doing shoulder presses. There was a wide open shoulder press rack not being used. I nicely asked the guy how many sets he had left. “7”. F’n 7 when the entire gym is crammed together and people are doubling up, and this Joker is busting out 95lbs. of behind the neck shoulder presses. He said that he couldn’t use the Press Rack. Any way. Motivation was thrown in. Also, everyone else was scoffing at this douche leaning on the rack scanning his FB or whatever.

Where was I?

Single Leg Press: 4 Sets, 10 Reps each leg: 100/105/105/105

Calf Crunchers: 35 lbs. Good burn.

Super Set

Leg Raise/Ab Roll out: 3 Sets, 12/10 Reps. Boom/Boom/Boom.

I’m tired. I can probably get 5 hours of sleep. I wonder what the Dark Ring is going to tell me in the morning.

Hit me up on Facebook  https://www.facebook.com/quests4josh/ or Twitter @Quests4josh

Well, it was late considering what all I had done today. I started at 6 A.M. with the T25 Cardio. Then, among my other chores, I did some foam rolling. Had to get loose for the Wednesday Night Golf League.

It was a hot one too. No breeze. 90 degrees. My buddy Bob and I are leading this thing. We both played like crap last week for our first loss, but we got it together this week. It’s a 2-man best ball. I shot a 38, but Bob made the birdie. I missed 6 birdie putts. I think I know where practice time will go this week. It was just a little before 9 P.M. when I got to the gym. I was a little concerned about the workout. I did get a big meal after the league (Bull Run Golf Club treats us right!), but I was very hot for a very long time. I was worried I’d run out of gas. But I exceeded my expectations!

This week the Overload Progression Starts at 65% 1RM, 75%/85%/85%

Bench Press: 4 Sets, 4 Reps: 120/140/160/160…5REPS! The 3rd set was a little sketchy so I decided to ask a guy for a spot. I guess knowing that the bar isn’t going to crush you helps add a little mustard.

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 30/30/30/30 (I upped the weight 5lbs. Felt fairly easy. I’ll go up again next week).

Barbell Shoulder Press: 4 Sets, 10 Reps: 65/65/65/65 (I threw an eXtra 10lbs. on. Clean & Pressed a few on each set.)

Scare Crow: 4 Sets, 10 Reps: 15/15/15/15. I think I’ll use a band next month with more of a lateral cross body movement. This will help strengthen the rotator cuff.

Super Set:

Bench Dips/Pull Downs: 3 Sets, 10/12 Reps: (I raise one leg & switch every 5 Reps on the dips ‘LR’) LR/52.5/ LR/52.5/ LR/52.5

Super Set (I think I’ll call this ‘Marvel Shoulders’): 4 Sets 8x8x8x8 Reps

Lateral Raise/Front Raise/Rear Fly/Overhead Press: 10/10/10/10.

Got it done in under an hour. I need some water and a nap. I did get my Oura Ring today. I’m very curious on what it is going to tell me. (I’m going to ignore it for the 1st month.)

https://ouraring.com/

 Look of shock that I finished today!

Just a little Cardio to start the week. I felt really good this morning. Normally on Tuesdays, I am awake nearly 24 hours. Yesterday, I hit the sack around 4 P.M. and did not wake until 6 A.M. So I was ready to go! Shaun T had nothin’ on me!

I did have to get up early. Got’sta pay the bills. I felt pretty decent today. I did eat a lot of food (chicken wings aside) that was nutritious. I chugged a bunch of mineral water. I got about 7 hours of sleep! That may have been the key.

I know what I’m doing is probably not the best way to go about reaching my goals, but I really want to see what I am capable of. I have ordered my secret weapon. The Oura Ring. I’ll talk about this more soon enough. Basically this guy is going to tell me just how deep a hole I’m digging with this training. I know I’m not sleeping enough, but right now circadian rhythm is the main culprit. I think I have enough time to get everything in during the day. I did not get my golf practice in this week, but I played like crap in my Wednesday Night League (first loss of the season). I had to let that wound fester a little.

This month will be the toughest. I am going to grit and bare it. I am already contemplating some modifications to the workouts. I did just take it easy today, but tomorrow will include a full body stretch or maybe P90X’s Yoga. I think an ice bath and some magnesium lotion is in order. If you have been keeping up, I thank you. Please send me some encouragement in the comments. I’m going to need it!

This was a long, hard day. Mentally and Physically challenging. Good morning abs!

I had a lot of motivation this morning. Body was stiff, but I felt good. I knew today led to rest days!

Hit the gym after work. Deadlift Day. Same ratios as the others.

Deadlift: 4 Sets. 5 Reps.: 150/170/190/190

Romanian Deadlift: 4 Sets. 10 Reps: 105/105/105/105

Zercher Squats: 4 Sets, 12 Reps: 105/105/105/105

Super Set:

Weighted Incline Situps & Landmines: 4 Sets, 10Reps/20Reps: 10 lbs. on the chest. 10 lbs. on the bar!! Now to the what ever masochistic nonsense T25 has in store.

Jesus! This week was a Total Body Circuit! I had to dig deep on this one. There was a lot…a lot of quit in my mind at this point. BUT…I grunted it out. Big Salad, Chicken wings, and pizza (gluten free) for dinner was sadly my motivation. Made it through it!

 

Today’s Major lift is a little different. It’s a drop set. Same ratio’s for the first 6 Reps, but drop the weight for the next 6 Reps.

Incline Dumbbell Press: 4 Sets 6×6: 45/30, 45/30, 45/30, 45/30

3*Drop (Drop the angle of the bench after 6 Reps). 4 Sets (6x6x6): 25/25/25/25

Cable Fly: 4 Sets. 10 reps: 20/20/20/20

Close Grip Bench Press: 4 Sets. 10 Reps: 85/85/85/75 (11). Didn’t think I was going to get the last set in with 85lbs.

Super Set:

Skul Crushers/Pull Downs: 4 Sets. 12×12 Reps.: 40/35, 40/35, 30/25, 30/25. Had to drop the weight because I was almost toast. I did get the reps in. Necessary sometimes.

It took a bit to get the legs moving this morning. I guess I did leg day right!

 

Had a few extra calories by Cronometer’s metrics.

So, I did take some measurements before buff’n up this hot bod.

Shoulders: 47″

Chest: 41 3/4″

Biceps: R: 14 L: 14 1/2

Forearm: R: 13 7/8 L: 12 1/2

Thighs: R: 24 1/2″ L: 23 1/2″

Calfs: R: 15 7/16″ L: 15 1/4″

So, that’s pretty much the muscles I will be working on. Let’s see if I an get them to grow a little.