ME BP

BP w/doubled light bands
45×5
95×5
135×3
185×3
225×3
275×3 <-- add 4 boards 315x1 325x1 10lbs PR 295x2 JM Press 95x10 135x10 185x10 225x10 275x4 Tricep Kickbacks - 25x3x10 Super Set
Two Arm DB Rows – 100x3x10
DB Shrugs – 100x3x10
Super Set
Rear Delt Raise – 25x3x10
DB Lateral Raise – 25x3x10
Front Raise – 25x3x10

Started diet

By bodyweight was 250lbs this morning. My average weight lately has been 252lbs. I started a low carb diet today. This is one of my many attempts at eating healthy. Being diabetic it is imperative for me to stick to it this time. I am going to really focus on my diet and blood glucose goals. If I have a goal I am more than likely to succeed. Long term a low carb diet will help me better control my blood glucose levels and improve my testosterone levels. Being a drug free lifter I can benefit from increasing my natural testosterone production.

ME SQ/DL

AM Body Weight 250lbs
Mobility Work
Foam SQ w/blue bands
275x5x2 <-- add belt 315x1 365x1 DL - 2 inch deficit w/choked blue bands 245x2 335x4x2 <-- add belt Pat Roberts (Allen Core Wheel creator) trained at BAG tonight. I joined Pat and his two training partners. This was my first time doing foam squats. They are very different and tough when you add blue bands into the mix.

DE BP

Week 3 of 15 – APF Masters Nationals Training Cycle
DE BP w/doubled mini bands
185x3x3
205x3x3
MM 3 Board Press
315×3
365×3
405×3
Incline BP – 225x3x5
DB Flyes – 55x3x10
Pullups – 3×10
Wrist Roller – 75×3 sets
Plate Pinch Grips
w/35lbs plates x1 static hold (x0 left hand)
w/25lbs plates x3 static hold per hand
Hammer Curls – 55x3x10
Wrist rotation – 10x4x10
Mini band pull aparts – 3×20

DE SQ/DL

Mobility Work
Sumo DL
135×3 <-- double overhand grip 225x3 315x1 315x3 365x3 405x3 455x2 <-- switched to alternating grip 45° Hypers w/DB - 90x3x10 Lying Leg Raise w/DB between feet - 20x3x10 Tonight my sumo deadlifts are starting to feel better and my form is improving. At some point I need to use briefs to sumo deadlift in and see if it helps my form. My purpose behind experimenting with sumo deadlifts is to take advantage of the carry over you get from gear when pulling sumo.

ME BP

Rev. Band BP w/green bands choked at the top of power rack
135×5
225×3
315×3
365×3
405×1
455×1
405×3
Lying Tricep Ext. 95x3x10

ME SQ

Mobility Work
SQ
55×5
145×3
255×3
345×3
455×3 <-- add Metal Pro Briefs 545x1 <-- add belt 655x1 <-- add Metal Pro Squat suit w/straps down 745x1 <-- straps up 800x1 800x1 <-- add knee wraps Rev. Hyper - 270x3x10 GHR sit-ups - 3x10 Once I put my straps up I had problems with my squat depth. This was my second time back in the Metal Pro Squat suit. The straps are too tight and I will be getting straps lengthened and velcro added soon. The tightness of the straps are preventing me from sitting back properly.

DE BP

Week 2 of 15 – APF Masters Nationals Training Cycle
DE BP
205x3x3
225x3x3
MM 3 Board Press
315×3
365×3
405×3
Pullups – 3×10
Single Arm DB Press
55×10
65×10
DB Cleans – 50x3x10
Hammer Curls – 55x3x10
Plate Pinch w/25lbs plates x3 static hold per hand
#1 Ironmind Gripper – 3×10 per hand
Wrist rotation – 10x4x10

DE SQ

Sumo Deadlift off 3.5 inch blocks (mid shin)
135×3
225×3
315×3
405×2
495x2x2
Sumo Deadlift
495x2x1
45° Hypers w/doubled green band – 3×10
GHR w/green band – 3×10
GHR sit-ups – 3×10

ME BP

Rev. Band BP w/double choked green bands from top pin of power rack
135×5
185×3
225×3
275×3
315×3
365×3
405×2
425×1
445×1
405×2
Super Set
Two Arm DB Rows – 100x3x10
DB Shrugs – 100x3x10
Hammer Curls – 55x3x10
Wrist Roller
55×1
65×1
75×1