Another day, another workout. I tell you tho, my motivation is so high that it’s hard to not want to just go into the gym. I think that’s a good sign that I’m so high on this. No idea if it’s just novelty of it all, if it’s because every workout sets a PR, if the program makes it so easy to see constant improvement and progression. Can’t say just what it is, but I tell you, I like it.

Squats

• 2x5x45 (warmup)
• 1x5x65
• 1x3x95
• 1x2x135 (should have been 130 but the way the gym was this morning it was easier to just slap the 45# plates on and be done with it)
• 3x5x165

Weight continues to increase in 10# jumps, which is good from all indications of how the program is to progress. Yes, they continue to feel heavy, but nothing about today’s weight felt “scary” — it felt conquerable. When I was done, it felt awesome… and I could only think about Wednesday’s workout going to 175, and that if this rate keeps up I’ll break 200# before the end of the month. I don’t need to break 200# before the end of the month, because if I keep on the program, I’ll break it eventually… and that’s far more important, to just have constant progression.
Bench Press

• 2x5x45 (warmup)
• 1x5x65
• 1x3x90
• 1x2x115
• 3x5x130

I’d be lying if I didn’t say my ego wanted me to just put 45# plates on the bar and do 135#… I mean come on, it’s just 5#, right? But no, greed is the enemy of this program. Be steady. Follow the program. I’ll be doing 135# on Friday anyways, right? So who cares. Long-term results, constant progression.
Chin-ups

• 1x9xbodyweight
• 1x7xbodyweight
• 1x5xbodyweight

If you compare these numbers to last Monday’s numbers, it was an increase of only 1 rep. However, I finally remembered to really focus on the negative portion of the rep. So focusing more on the negative means more work/exhaustion to the muscles, and if even with that I did 1 more total rep than last time? That’s progress in my book.

I did look at the regular chin-up bar today and wondered if I should give it a try instead of doing these “inverted row” things. But no, let’s stick to the program… stick with the inverted rows until I’m hitting 3×15. I’ll get there.

Commentary

Nothing really much to add here. I’m finding my motivation high, my progress good. Strength is going up, my weight feels about steady but my belt feels a little looser. There’s no question I’m gaining strength and also muscle mass (I can see and feel it), so if the scales are about steady and the belt is looser I’m also losing some flab, which is desired. Just continuing to shovel the protein, eating some fruit, a lot of veggies, fat is adequate, and avoiding “empty” carbs (no pasta, almost no corn or potato chips, etc.). A quasi-paleo diet, tho I’m not excluding salt or dairy; in fact, dairy is a primary source for me. I’m not strict about that, but that’s the easiest way to describe what I’m eating.

All in all, going well and really enjoying this journey. It’s a fun ride.