"TLFC" exercise and accountability support!

Weights: Lower Power

Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20

Food: Last night was hamburger goulash, tonight is chicken bulgogi with rice.

I take a week off from lifting every three months, normally the last week of each quarter. However, based on my odd work schedule this week, I'll be taking this week off from lifting (Mar 4-10).

Weights: Upper Power

Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Standing Smith OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)

Analysis: Finally back to the gym after my quarterly week off. No pain anywhere, but felt weak. Use it or lose it, eh?

Food: Last night was backyard firepit hotdogs and s'mores.

Weights: Lower Power

Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20

Analysis: Couple weeks back almost came to blows with a guy in the DB section over placement of DB's on the rack. Specifically, the heavy DB section, which recently added 105# DB's, which is great but the area already had labels for where each weight should go, and the labels were never replaced or removed to make room for the new set. Consequently, we don't really have set placement for things anymore, just a general "anything above 75 goes in this area" type of thing. Anyway, I got done using a set of 90's, replaced them onto the general area, turned to walk away when out of the corner of my eye in the mirror I saw a dude racing forward like a runaway bull, mad as hell, to snatch up the 90's I just put down, relocate them to where the 90# label still existed, then turned to glare daggers at me. Huge dude, 300# of muscle if he's an inch, looked for a moment like he wanted to start something. Stood my ground, mentally recalling old martial arts training from 25 years ago should I need it, until he returned to his bench to continue his workout using, ironically enough, the 105#'s which are the source of the situation. He must've had somebody talk to him, because I've seen him since then but he's never repeated the tension with me or anybody else as far as I can tell.

Food: Last night was baked chicken with buttered egg noodles (will have spaghetti with side salad tonight)

@Hismione

I wouldn't say 30 push-ups when starting out isn't weak at all. Fifty reps of curls ain't nothing to sneeze at either. Slow is the way to go for long-term success.