And type. Oops. I did 2x5 on closed grip bench, not 50.

Squat day for me. Not sure how it'll go as I'm tired - called out again for work last night. Hey ho. Fingers crossed

Candito Linear Program, Heavy Upper Day
Bench press - warm up, then 3x6@29kg
DB row - 3x6@30 lbs
OHP - 1x5@22 kg, missed the last rep
Chin ups - 6x1@1 1/8" band assist
Lateral raise - 3x12@8 lbs dbs
Rear lateral raise - 3x12@8 lbs dbs

Weather is finally nice out! Looking forward to going out at lunch for a walk.

Jo - sounds like quite the work out. I don't even really know how to do tricep dips or well, any dips in general.

Aigre - nice workouts you have there too.

Decent day at work followed by squats. Decided to stick with 185 again since increasing now would lead to a struggle at the end. Going to have to adapt the end of this a little because no way I could do 237 at the "meet". I will just be happy to get 220 since 215 was my last 1 rep max.

squat - 2x10 @ 45, 1x10 @ 95, 1x8 @ 135, with belt 1x5 @ 165 and 2x5 @ 185
overload - 20 count @ 255
single leg curl - 2x9 @ 40
leg extension - 2x10 @ 70
single leg press - 3x10 @ 30
leg press (for fun) - 1x10 @ 180

Long day today with work at the other store followed by gym to use up time before my sister could pick me up. Then we stopped at a grocery outlet as don't have much at home grocery wise. Lunch was delicious though as I got tacos from a food truck that always parks nearby and a cup of fruit from a fruit stand with spicy seasoning on it. mmm

Shoulders
ohp - 2x10 @ 45 and 1x6 @ 65, push press 1x2 @ 65 and 2x6 @ 75
side lateral raise - 2x10 @ 12.5
front db raise - 2x10 @ 12.5
bent over raise - 2x10 @ 10
leg raise - 2x10 @ bw
dry sauna for 15 minutes
60 minutes on treadmill, almost all at 4 incline and 3 speed while reading ptce prep book

So much studying to do still but am tired. I didn't sleep well at all last night so hoping to get a decent amount tonight.

Aigre - yeah, it tends to be long when going to the other store with driving and such. Hope you feel better asap.


Spent an hour on the treadmill today as I don't work until 3 pm but have been over in the area since 11 am. I work until 11 pm, so another longish day but brought laptop this time. Will at least get to be online some though battery won't last the whole time. Studying some too.

Aigre - Eh, the treadmill never bothered me. Not a fan of stairs or bikes but I'd like to have a treadmill some day. Still, outside in a big park is way better. ooo planting. Have fun!

Yesterday was a bit of a meh day. Going to Panera for writing group was fine but didn't stay too long as didn't feel like getting out power chord for my laptop, so only got a little writing done. Didn't go to gym as sister had the car most of the afternoon and all evening plus I was being lazy at home. Had a bit of a headache most of the day and tried to sleep but couldn't really. Wasn't hungry but control went out window anyways so ate too many candies, mostly Reese's and ended up with a bit of indigestion from it. Did have a nice two hours of lying on the couch cuddling with Chloe, the cat, while watching Family Guy.

Woke up today and tried to stay in bed super long but got bored so was up at 9:30 (late but still was trying for closer to 10) and ended up going to the gym. Figured would put those extra calories from yesterday to good use and get deadlifts done. Plus, I like deadlifts.

deadlift - 1x10 @ 115, 1x10 @ 135, 1x6 @ 185, belt 1x5 @ 205, belt+chalk 1x5 @ 235
sdl on 35 plate - 2x8 @ 155
yates rows on 35 plate - 2x8 @ 95
clean - 1x8 @ 45, 1x8 @ 65, 1x1 then failed attempts at 75 and 1x8 @ 65
one arm db row - 1x10 @ 40

The deadlifts were okay. Wasn't sure as last time did 8 reps at 185 and it didn't feel quite there this time, but still managed the 235 instead of 225 for 5 reps. Next week get to move to 3 reps instead of 5, woot. The rows were a bit challenging this week and obviously cleans didn't go so well but eh, that's okay. db row was fine.

Now I'm all done and ready for work since I have the 3-11pm shift. Will go early so sister can do an audience work thing, which means I'll spend over an hour in Starbucks with my laptop and need to study since didn't do any yesterday. 2 weeks until I take the test.

Hiiiii - Sorry I have been MIA over the past couple of weeks - we moved house last Wednesday so it's been rather chaotic. I love our new house so so much so it was worth it. Even if we are now in an eye watering amount of mortgage debt

Hoping to make it back to the gym this lunchtime so I'll update you when I'm back.

Glad you see you are all working hard still, have a great Tuesday!

Back from the gym - trying out ANOTHER new program (no one shout) which is more focused on conditioning.

Only one day of "strength" although it is drizzled around the program. Today was strength

Squats: 4x5 @ 70kg
Romanian DLs: 4x5 @ 70kg

Incline DB press: 3x6 @ 15kg DB's supersetted with
Wide grip lat pulldown: 3 x 5 @ 40kg

Pushups: 3 x 8 on bar 4 of smith supersetted with
Inverted rows: 3 x 8 on bar 8 of smith

Hanging leg raise (bent legs): 2 x 6 supersetted with
Planks 2 x 30 seconds

Finished off with 2 shuttle runs (10 down to 1, then rest, then repeat)

It was pretty long, but I think I can shorten it once I know what's coming next. The shuttle runs dam nearly killed me, but indicates that I should really do some cardio.

Stephie - good luck with the new program
Aigre - nice work on the bench even if it wasn't quite the right weight ;-)


Had a morning lifting session in order to get squats done as I traded shifts with a coworker because his band has a gig tonight. Got a chance to try out the SizeSlim pre-workout. Strawberry-kiwi, which also wasn't sweet but had good flavor overall.

Squats
2x10 @ 45, 1x10 @ 95, 1x8 @ 135
with belt 1x5 @ 165 and 2x3 @ 195
single leg curls 2x10 @ 40
leg extension 2x10 @ 70


Had a guy help me check the angle on the phone camera when I was filming the first 195 squat set. He also was nearby just in case, I noticed, during the set. I am really a slow squatter and as I near my max it does look like I might fail. Had the safeties but nice of him to consider helping. I've failed on bench at other locations and not a single person made a peep, let alone came over to help with the bar and that was a busy gym too. Luckily I can get over 100 lbs off without assistance even when I fail. Feeling okay with the squats considering doing this peak cycle on a cut, though we'll see how it goes once the numbers go up above 200.

My left arm is a little sore thanks to getting a tetanus shot yesterday. Joy of helping in pharmacy. Not only do I have to ask people if they remember when they last had a shot, but the pharmacist then asked me... so yeah, I got one. Also, there was a measuring tape up on the wall so I stood near it just for fun when I was waiting and wasn't a fan. I haven't had someone else check in years but came out at 4'11" instead of having an extra half inch. Don't want to start shrinking yet.


Hopefully this preworkout gives me long day energy because I still have cardio to do. I'll be near work 4 hours before my shift so will need to use up time again. More studying while walking on the treadmill. Might also get a cold brew from dunkin donuts. It's a further walk but I have a free drink that I haven't used yet through the app. Like starbucks but gets old going to the same place every week. Still might end up there depending on how long things take since I'm working at 3 pm. Going to be a long day indeed.

Aigre - it was quite long and so will tomorrow, though not going to gym before heading out near work, just the one stop this time.

Yesterday, I went to the gym near work and did the couple of accessories had left followed by an hour on the treadmill reading/studying. Then got the dunkin' donuts cold brew, which was delicious but all too easy to drink considering it's not that low in calories. Though I should have waited on that one and tried the unicorn frappe at starbucks instead but didn't know about it until later and didn't want to get two calories drinks in one day, not while on a cut that already isn't going as well as I want. Worked my shift, which was kind of slow. Then had to be at the other store in the morning today.

Even though sister switched her internship so she doesn't have it on Thursdays anymore, I still wanted to use the gym after work as I like the location of the dry sauna at this one. I forgot to check what numbers I was supposed to bench so was guessing, based off my previous notes, but got it a little wrong as I check the wrong page. Still did okay. May have had a few pastries as lunch that helped with that...

Bench

2x10 @ 45, 1x8 @ 75, 1x5 @ 100 and 2x4 @ 105 (guess I was supposed to do 2x3)
closed grip bench 1x8 @ 45, 1x8 @ 65 and 2x5 @ 80 (did even less than last time, oops)
incline bench 1x10 @ 45 and 2x5 @ 75
15 minutes in dry sauna
35 minutes walking on treadmill, 30 at a 5 incline while reading

Aigre - me too, it was tasty. ;-)

Easy day today as it was Shoulders. Was near work early so did the shoulder exercises then an hour on the treadmill reading textbook.

side lateral raise - 2x12 @ 12.5
front singe raise - 2x12 @ 12.5
standing db shoulder press - 2x8 @ 25
bent over side raise - 2x12 @ 10
face pulls - 2x8 @ 85 and 1x12 @ 70
for fun did 2x5 @ 100 on seated row while waiting to do face pulls as half of the cable spots are currently broken at this location
hour on treadmill most of which at a 4 incline and 3 speed while reading

Aubrey - nice to see you and great job lifting. The dumbbell snatch really isn't that bad. Maybe do a test run with the lighter dumbbells first to see how it goes. Like with anything, work on form first then increase the weights. And people really shouldn't walk right in front of you anyways when lifting so if they get hit well they were the dumb ones not paying attention. ;-)


Off to a better start today in general for me. Yesterday, had food before going to write group cause trying to have something before drinking a bunch of coffee so don't feel as bleh after. But then at home for lunch had basically the rest of my days calories. Napped a little, which helped but so by evening was a little more productive with dishes and stuff. Sister ended up being out at her friends all afternoon/evening so I just lounged. Had a hard time going to sleep last night too so ended up being a long set of hours but no foods. Cut is sucking right now and no scale progress, which isn't helping but I'm pushing through still.

Today, I slept in since didn't fall asleep until around 3 am but still managed to get to gym. Might just go with Sunday's as deadlift day instead of trying to get it on Saturday's. I had a little coffee, the leftovers from Panera, but that's about it so far and feel fine. I work 3-11 pm but going early to study since have a week until my test. Deadlifts went pretty well too.

10 minute warmup on elliptical
deadlift 2x10 @ 135, 1x8 @ 185, with belt 1x5 @ 205 and 1x4 @ 245
sdl - 1x10 @ 155
yates row - 2x8 @ 95
clean - 1x8 @ 45, 1x8 @ 65 and 1x5 @ 75
walked on treadmill for 30 minutes at 5 incline and 3 speed then a cool down

Deadlift was supposed to be 1x3 but felt decent so decided to do a 4th rep. Last peak cycle I had to do 2x3 for it them 3x1 at 155 followed by 1x2. Next weekend I'll tried 1x3 @ 255 and see how it goes since my current max is the 1x2 at that weight. Now to figure out lunch besides the cold brew I'll be getting at starbucks plus dinner since I'll be at work. Nicer having more calories available in the afternoon/evening for sure.