09 Dec ASSman – back to logging from my slacking

I am back to my 3 day a week split with some goals in mind.

• Regain control of my health.

That means more cardio (fuck you all for this), ironing up my eating habits by cutting out refined sugary bullshit, more vegetable nonsense and lowering carb intake overall. As much as I love eating carbs until I slip into a coma, I can’t continue that.

• Drop to 255

Time to lean up a little, right now I am sitting not-so-pretty at 268. I don’t give a rat’s ass about being the biggest dude I can be anymore, I care about getting stronger, staying healthy and being able to move better.

• Work on positioning, form and fix the shit that ails me

For now, and for the next few months, weight in my hand will be secondary to fixing the little things. That means form, minor injuries and shoring up weak points even more.

• Cardifuckino

Gotta do it. HDL needs to come up a little. I said it earlier but I am reminding myself again.

• 3 days a week of hard lifting

3 days in, 4 days out. Fuck living in the gym, I like living a life.

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Bench Press (Dumbbell)
Set 1: 60 lbs × 12
Set 2: 80 lbs × 12
Set 3: 110 lbs × 10
Set 4: 110 lbs × 10
Set 5: 110 lbs × 10

Incline DB bench
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15

Rear Delt Machine Fly
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15

Tate Press
Set 1: 35 lbs × 15
Set 2: 35 lbs × 15
Set 3: 35 lbs × 15

Rope Cable Curls
Set 1: 110 lbs × 12
Set 2: 110 lbs × 12
Set 3: 110 lbs × 12

Monday I hit some upper body, pecs need more direct work because I bench close grip.

Tuesday:

Deficit Deadlift (stand on 100# plate)
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 225 lbs × 3
Set 4: 275 lbs × 3
Set 5: 315 lbs × 3
Set 6: 365 lbs × 3
Set 7: 405 lbs × 3

Glute Ham Raise
Set 1: 8
Set 2: 8
Set 3: 8

Bulgarian Split Squat
Set 1: 15
Set 2: 15
Set 3: 15

Bent Over Row (Dumbbell)
Set 1: 110 lbs × 10
Set 2: 110 lbs × 10
Set 3: 110 lbs × 10

Neutral Grip Pullups
Set 1: 5
Set 2: 5
Set 3: 5

Working on leg drive and positioning with the DL for a while. Weight is light so I can ensure I am making the adjustments I need to.

The hip is starting to feel a lot better so full squatting will be back as well.

I want to compete at the end of 2016 much improved, much healthier and happy with my progress rather than have the bullshit continue which has plagued me for a year.

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