What better way to start the new year than to hit the gym.

Winding up week 4. Felt better today… less blah than yesterday. But slept crappy because of all the fireworks going off, waking me up at midnight. You have your priorities, I have mine — and for me, getting a good night sleep and going to the gym (read: staying dedicated to my goals) is my priority.

All in all, a good day. Hit the 12 reps on the top set of inclines, so I’ll bump up the weight next week. But that 12th rep was a grinder — no sloppy form, no butt coming off the bench or anything, but it was a grinder — true failure. As a result, the AMRAP set dropped a rep and the dips didn’t progress over last week, but I’m OK with that.

Everything else went well.

A good morning.

FWIW, diet-wise I’ve been loose the past 2 weeks. I took 2 weeks off work, relaxing, enjoying the holiday. I needed the break in many ways and many aspects of life. I’m a little bloated up from things, and tho I’m not totally happy about the scale weight, I’m good with the break I took. Come Monday morning I’ll be back in the general routine of life, and that will include diet. So, over the long-term — and I’m looking yearly here — the bloat is no big deal.

Based upon Paul Carter’s Inception program

Week 4

• Incline Press
  • bar x 8
  • 85 x 8
  • 105 x 8
  • 125 x 8
  • 145 x 8
  • 165 x 12
  • 135 x 12 (AMRAP)
• Dips
  • BW x 8
  • BW x 6
  • BW x 5
• Wide-Grip Lat Pulldowns
  • 135 x 8
  • 135 x 8
  • 135 x 8
  • 135 x 8
  • 135 x 10
• Low Cable Rows
  • 90 x 12
  • 100 x 12
  • 110 x 12
  • 120 x 13
• BB Curls
  • bar x 100 rep protocol