A PorchRabbit's Road to Redemption

8/17/19

BW: 264 (pr)


Sumo
-135*10
-225*5
-255*5
-285*10

SOHP
-45*10
-95*5
-110*5
-125*5 (held back, didn’t want to hurt neck again)

Kroc Rows
-75*12*2

Ab Rollout
2*8

Hanging Leg Raise
2*8
 
8/20/19

BW: 270 (F’n creatine)


Power Clean
-135*5
-155*3
-185*3*2
-195*2*2

Squat
-135*5
-210*3
-240*3
-270*4

Bench Press
-135*5
-175*3
-200*3
-225*4

Assisted Wide Chin Ups
-(70lbs)*6
-(80)*8*2

Side Lat Raises
-20*10*3
 
8/21/19

BW: 269

Elliptical-ish Open Stride
-15 min

115 LB Barbell Complex - 6 rounds of 6 rep, then 5,4,3,2,1 with 90 second break between each round (these suck ass)
-Deadlift
-RDL
-BOR
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Good Morning

Bitched out and quit after the round of 4s.

Seated stationary bike
-15 min
 
8/24/19

BW: 266


Sumo Dead
-135*10
-225*5
-225*3
-245*3
-275*3
-315*5

SOHP
-45*10
-95*5
-100*3
-115*3
-130*5

Standing Calf Raise
-135*15
-225*15*2

Ab Rollout
-8 reps*3

Kroc Rows
-80*10
-80*12

Face Pulls
-110*12*2

Pallof Press
-8*5sec*2
 
8/27/19

BW: 269 (wtf)

Knees really starting to get worse. Been clicking right under the knee caps when I get towards the bottom of the squat. Today has been the worst, most notably the left knee. Really affecting my squat weights as I’m dropping down on each rep with hesitation. Which is making the weights feel very heavy. No idea what it is; if it’s arthritis or what. Strangely enough, it doesn’t hurt as bad or as noticeable with the belt and at higher weights. Also starting to get embarrassing hoe close my bench and squat are getting to each other.

Squat
-45*10
-135*5
-225*5
-255*3
-285*3

Bench Press
-45*15
-135*5
-185*5
-215*4
-240*2

Assisted Chin Ups
-(50lbs)*8*3

Assisted Pause Dips
-(30lbs)*5*3

One leg on bench squats?
-35lb DBs*6*2
 
8/29/19

BW: 268

Also just got a scale for at home so I can weigh in every morning. Problem is either the home scale is too heavy by about 9 lbs or the gym scale is too light by 9. Either way continuing to use both.
Home scale:
8/28:269
8/29:269

Probably going to take a deload next week. Joints and stuff feeling beat up today.

Sumo Deadlift
-135*10*2
-225*5
-265*5
-295*3
-335*3

SOHP
-45*10
-95*5
-110*5
-125*3
-140*4

Meadows Rows
-95*8*3

Side Lat Raise
-25*8
-20*10*2

Seated Rows
-150*10*2
 
9/5/19

BW: 269 (morning home scale)

Still on deload for lifting. But started jogging yesterday and today. I want to get more in to endurance activities like long distance running. Bought 2 new pairs of running shoes that arrived yesterday very comfy. Figured I should log the runs too so I can measure progress and follow some sort of progressive overload with my running also. Very out of shape to start. Not logging yesterday since it was so unorganized.

Treadmill jog/walk 35 minutes 2.6 miles
-3mph*2minutes
-5mph*2
-3mph*2
-5mph*2
-3mph*2
-5mph*5minutes
-3mph*2
-6mph*5
-3mph*3
-5mph*10
 
9/7/19

BW: 262

Now down almost 50 lbs I’m almost 6 months. And good news is my maxes haven’t dropped yet since I reset them to 85% a month ago.

Home scale morning: 266

Squat
-45*10
-135*5
-205*5
-225*5
-255*6

Bench Press
-45*10
-135*5
-165*5
-195*5
-215*6

Neutral Grip Assisted China
-(50lb)*10*3

Back Extensions
-10lb*15*2

Running

Treadmill : 2 miles 29:11
-Jog*.25mi
-Walk*.25
-Jog*.25
-Walk*.25
-Jog*.25
-Walk*.25
-Jog*.25
-Walk*.25
 
9/10/19

BW: 265 (269 morning home scale)

Sumo Dead
-135*10
-225*5
-265*5
-300*5

Close Grip Incline Bench
-135*8*3

Meadows Row
-1 plate*8
-1 plate*10*2
 
9/11/19

BW: (269 morning home scale)


Treadmill - 18 min
-5 min walk/jog
-1 mile jog at 5mph

Stationary Bike
-22 minutes @14
 
9/12/19

BW: 264 (268 home scale morning)


Front Squat
-45*10
-135*5
-165*6
-185*6
-205*6

SOHP
-45*10
-100*5
-115*5
-130*5

Kroc Rows
-80*10*3

Calf Raises
-225*20*3

Reverse Flies
-20*8
-15*8*2

Hammer Curlz
-40*6*2
 
I look away for a bit and you're dropping down into the 260s? Well done man! Keep at it!

As far as knee issues go - how much mobility work do you get in?
 
Almost none. I know I need to. But haven’t done the research of what I need to do. And don’t have the knowledge to self diagnose what specifically is ever wrong, other than my knee hurts ow.
 
9/16/19

BW: 266 (269 morning home scale)

Got the flu shot this morning so my left arm was actually kinda of sore during the session.


Squat
-45*10
-135*5
-215*3
-240*3
-270*4

Bench Press
-135*5*2
-175*3
-205*3
-225*3

Assisted Pull Ups
-(50lb)*8*3

Assisted Pause Dips
-(30lbs)*5*3

Treadmill - 1.5 mi / 23 min
-walking/jogging/keeping it easy
 
9/18/19

BW: 263 (morning home scale: 266 9/17 and 265 9/18)

Treadmill
-1 mile @ 11min

Track
-1 mile @ 9min (4 sections w/ 2-3 min break between each)

Bike
-10 min
 
9/19/19

BW: 263 (morning home scale 265)

Hang Power Clean
-135*5
-185*3*3

Sumo
-225*3
-245*3
-285*3
-315*6

RDL
-225*6*3

BOR
-135*8*2
-135*6

Incline Bench
-135*6*3

Stationary Bike
-25 min @20 (6ish miles)

Elliptical
-10 min @15
 
9/21/19

BW: 263

Elliptical Warm Up
-10 min

Front Squat
-45*10
-135*6
-165*6
-185*6
-205*6

SOHP
-45*10
-95*5
-105*3
-120*3
-135*5

Kroc Rows
-80*10*3

Ab Rollout
-2 sets of 6

Stationary Bike
-20 min @15
 
9/22/19

BW: 264 morning home scale


Treadmill
-Walk/jog/warmup : 1.25 miles - 19 min

-Jog : 1.73 mi - 20 min
 
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