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  1. #1

    Log: Road to redemption 2022



    This will be my entire post show through prep in late 2022. Just did first show 2 weeks ago now I'm hungry for more

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  2. #2



    8/16 push #1
    Felt sooooo good to get back to training normal. Lol it's been a week. My push sessions only have 1 shoulder pressing movement as you'll see but my warm up will make up for it. I'll also do my flat barbell pressing that day since my elbow doesn't allow ROM on close grip bench presses. I'll do my shoulder isolation stuff on arm/shoulder day. I won't type it out everyday but every day minus leg day my warm up will consist of
    Cable laterals- 3-4x12-15 super setted w/
    Reverse cable flies- 3-4?12-15
    Banded internal/external rotations as well
    Every compound movement will be 2 hard sets to technical/form failure. 1x5-9(shoot for 6&8) and 1x10-15(shoot for 10-12). Isolation stuff will be 2x10-15. At times will add intensity techniques on 2nd or 3rd movement if feeling good. It will take a couple weeks to dial in the weights so rep scheme may be a bit off until then.

    H.S. incline-
    115s x 10
    100s ? 6 drop set to 90?5

    Seated BB press-
    145?8
    115?20

    Flat DB press- did not expect to hit these reps
    100?8
    80?15

    Pec deck-
    120?15
    120?11 super setted w/
    D-handle pressdown-
    60?15
    50?12

    Cable crossovers-
    60?10
    50?10
    Super set w/
    Lying DB extensions-
    35s?9
    30?12



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  3. #3



    8/17 back/hams

    Yes yes yes !!!!

    RDL - (strength maintained keeps shocking me)

    Top set 405?12

    Landmine row-

    4 plates?12

    5 plates?8

    Wide grip pull up-

    BW?12/8

    Rev grip pulldown-(substitution for occupied hammer strength hi row)

    130?11/6

    Standing hamstring curl-

    50?20

    70?15/20(last set was just pumping not strict)

    Rope hammer curls-

    Just pumping away no counting between ham curl sets

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  4. #4



    I see my "?" turned into a '?" When copied. Sorry. Will post arm workout later.

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  5. #5



    8/19 arms/shoulder isolation
    Was short on time today and had less than an hour so missed my shoulder isolation work aside from my warm up of 3?12-15 cable laterals and reverse flies. Pressing was weak as shit today for some reason. Unracked 315 and failed on 3rd rep. On the bright side tho, weight is slowly coming back and up to 190lbs today. Anywho.......

    Bench press-
    275?7
    235?8

    EZ bar skull crusher -
    85?15
    105?8

    Rope pressdown-
    60?15 40?15 30?15 all 1 single drop set

    DB curl- 20 second rest pause
    40?10
    40?6

    EZ bar preacher- 15 sec RP
    65?12/8

    Incline curl
    30?6
    25?10

    Gotta nasty ass pump today. Guess it was the french toast plus new pre workout (not new just been a while. Pump fuel insanity)

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  6. #6



    8/21 Legs
    I left log book in the car so hopefully this is all accurate. Will correct any mistakes tomorrow I do know it doesn't seem like a lot on paper but HOLY SHIT!!!!

    Seated curl-
    135?12

    Squat
    315?4(yikes weak AF)
    225?10

    Leg press
    4pps?12
    5pps ? 8 plus 2 drops
    4pps ? 6
    3pps ? 12

    Smith Bulgarian split squat
    Bar ? 12
    10lbs per side ? 10

    Seated curl-
    165 ? 10



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  7. #7



    What Sunday morning breakfast looks like in the country. All homemade/hand cut. Damn I love this gal

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  8. #8
    Join Date: May 2021
    Location: USA
    Posts: 35
    Blog Entries
    1



    Very nice log brother! The food looks amazing. Lucky you to have such a sweet gal to make you some bomb food


  9. #9



    Quote Originally Posted by Frank Lewis View Post
    Very nice log brother! The food looks amazing. Lucky you to have such a sweet gal to make you some bomb food
    Thank you and yes I am. She's very young so the fact she cooks at all blows me away and the fact it's all from scratch/homemade is just mind blowing

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  10. #10



    Quote Originally Posted by Frank Lewis View Post
    Very nice log brother! The food looks amazing. Lucky you to have such a sweet gal to make you some bomb food
    I'll keep this log goin all year much like the last one. Been pretty steady logging for well over a year. Maybe 18 mos

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