re: Daily Strength Check-In

Zercher Deadlifts off rack: 3x15 110 lbs
High pulls: 3x15 60 lbs
Floor Press: 3x15 50 lb DBs
Cheat Curls: 3x15 20 lb DBs
Back squat: 2x15 150 lbs

Agility Ladders (2 rounds):
1 foot per box
2 feet per box
Butt Kicks
High knees

Seated Overhead Press (Barbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 18
Set 3: 65 lbs × 18

Bench Press (Dumbbell)
Set 1: 40 lbs × 19
Set 2: 40 lbs × 19
Set 3: 40 lbs × 19

Pendlay Row (Barbell)
Set 1: 85 lbs × 17
Set 2: 85 lbs × 17
Set 3: 85 lbs × 17

Svend Press
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20

That concludes phase 1 "functional strength" - 4 weeks in the 15-20 rep range. Phase 2 is "hypertrophy strength" which is more sets but drops down to the 8-10 rep range

I’m 182. Use to be 208 and very muscular (outside of my stomach a little. It’s impossible to get a tight stomach at that weight. 6 feet. Anyway, I developed major back problems from complications from surgery and then I broke my ankle bad, which still has screws a torn ligaments. That muscle turned to fat in about 5 months.

I decided to just lose weight, which is easy for me. Women of all ages check me out everywhere I go. The jawline and my boyish good looks are back. It’s such a noticeable difference. It helps that half the country is fat and the pool of masculine and high testosterone fellows is shrinking. More and more women with daddy issues as well

Hoodie Pt 1, W3D3, feeling real good today and had to come brag to my bulls.

Bench
205 x 5
240 x 5
275 x 3 x 3
SS w/ 60 x 10 x 5 face pulls

OHP
135 x 5 x 5

Skull Crushers
90 x 10 x 5
SS with:
Close Grip Bench
90 x 15 x 5

DB Shrugs
80 x 10 x 4

Any meets coming up?

Last night

Zercher Squat (Barbell)
Set 1: 95 lbs × 8 [Warm-up]
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10
Set 4: 155 lbs × 10
Set 5: 155 lbs × 10

Pull Up
Set 1: 6 reps [Failure]
Set 2: 5 reps [Failure]
Set 3: 5 reps [Failure]
Set 4: 4 reps [Failure]

Z Press - Feet Together (Barbell)
Set 1: 85 lbs × 10
Set 2: 85 lbs × 10
Set 3: 85 lbs × 8
Set 4: 85 lbs × 8

Skullcrusher (Dumbbell)
Set 1: 15 lbs × 10
Set 2: 15 lbs × 10
Set 3: 15 lbs × 10
Set 4: 15 lbs × 10

Oberst Crunch (36 lbs)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Deadlift (Barbell)
Set 1: 135 lbs × 5 [Warm-up]
Set 2: 195 lbs × 10
Set 3: 195 lbs × 10
Set 4: 195 lbs × 10
Set 5: 195 lbs × 10

Incline Bench Press (Dumbbell)
Set 1: 50 lbs × 21 [Failure]
Set 2: 30 lbs × 10 [Failure]
Set 3: 20 lbs × 6 [Failure]

Step-up (15 lb DBs)
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps

Hammer Curl (Dumbbell)
Set 1: 20 lbs × 10
Set 2: 20 lbs × 10
Set 3: 20 lbs × 10
Set 4: 20 lbs × 10

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 15 [Warm-up]
Set 3: 85 lb × 15 [Warm-up]
Set 4: 107.5 lb × 15
Set 5: 107.5 lb × 15
Set 6: 107.5 lb × 15

Hanging Knee Raise
Set 1: 17 reps
Set 2: 16 reps

Incline Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 15 [Warm-up]
Set 3: 87.5 lb × 15
Set 4: 87.5 lb × 15
Set 5: 87.5 lb × 15

Squat (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 65 lb × 10 [Warm-up]
Set 3: 95 lb × 10 [Warm-up]
Set 4: 130 lb × 10
Set 5: 130 lb × 10
Set 6: 130 lb × 10
Set 7: 130 lb × 12

Workout Notes: W3D3

Bench press:
175 x 9
190 x 9
205 x 9
215 x 9
205 x 9
190 x 9