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Basement and back yard lifting.

10/31/2026

October 31, 2026

Week 3 GGW2. On the mend. Monday I should be able to start full sessions again. Hopefully.

Macebell between warmups. Much looser/improved. Imbalances are still there but vastly improved compared to last time. 8kg x 3 x ~10r each direction.

Paused Dead’s 385 holds x 3r, 445 x 6 x 3r

SLDL 355 x not today

Low Cable Row 100k x not today

Alt DB Curl 30e x 3 x 10r

https://www.instagram.com/p/DfLNUSCEvVA/?obrf=MW10NXo4cHIwaWRxcA==

10/29/2026

October 28, 2026

Week 3. Still sick but I think I’m improving. Triceps and shoulders were nicely cooked.

Mace bell in between press warm up sets. Need a lot more practice.

Press 65k x 7/7/7/7/6

DB Bench 82.5e - not today

Pull-ups - not today either

Uni OH Cable Extension 50 x 8/8/6r - gripping the ball.

https://www.instagram.com/p/DfDuWRmmfk8/?psln=ZWlibm1paGVvc3ll

10/27/2026

October 27, 2026

Week 3. Too sick the past week. Still sick today but need to do something. Just did the core exercise and some curls. Getting gassed easy with this congestion.

PB Box Squat 171.5k x 5 x 5r

Leg Ext 90 x not today

Leg Curl 40 x not today

Nautilus Curl 110 x 3 x 8r

https://www.instagram.com/reel/DfBD1KWvBur/?dlrf=MTRyZ3AxN3Nkd293Mw==

10/17/2026

October 17, 2026

Week 3. Figured I may as well start recording video again even in my weakened state.

Bench Press 105.5k x 5 x 6r

Add SS 121/131/141k x 1, 151k x f - SS just to get myself used to holding a bit heavier weight again

EZ Upright Cable Row 55 x 3 x 10r

BB Row 245 x 6/7/7 - work on RoM through the sets

Tricep Cable Pressdowns 75 x 3 x 10r

https://www.instagram.com/p/DenQ3Ynj17G/?psln=MWc0bzI1d3dkMjdjcA==

10/16/2026

October 16, 2026

Week 2 GGW2. Was supposed to go yesterday but it wasn’t to be. Much more productive today.

Paused Dead’s 385 holds x 3r, 445 x 5 x 3r

SLDL 345 x 8r

Low Cable Row 100k x 4 x 8r

Alt DB Curl 30e x 3 x 10r - cleaned up

10/13/2026

October 13, 2026

Week 2. School kids got the gf sick before the holidays. Now I’m sick. Lots of sleeping and sweating.

Press 65k x 5 x 6r

DB Bench 82.5e x 8/8/6 - I think the sickness cost me reps

Pull-ups 252 x 7 x 1r - trying something different to progress these. Going to add a rep a session and see how it shakes out.

Uni OH Cable Extension 40 x 3 x 10r - gripping the ball. Tough today

10/10/2026

October 9, 2026

Week 2

PB Box Squat 161k x 5 x 5r

Leg Ext 90 x 12/10/7

Leg Curl 40 x 12/10/6

Nautilus Curl 110 x 3 x 8r

10/08/2026

October 7, 2026

Week 2. Thinking I’ll add 1 extra set to whatever back exercise I hit on Wednesdays. That’ll give me 10 working sets per week for the time being.

Bench Press 105.5k x 5 x 5r

Add SS 121/131k x 1

EZ Upright Cable Row 52.5 x 3 x 10r

BB Row 245 x 5/6/6/6

Tricep Cable Pressdowns 72.5 x 3 x 10r

10/06/2026

October 5, 2026

Week 1 GGW2. 3rd run through. Second run I missed the last few weeks. Repeat the week 2 numbers. Tough getting back into it.

Paused Dead’s 385 holds x 3r, 445 x 4 x 3r

SLDL 335 x 8r

Low Cable Row 95k x 3 x 10r

Alt DB Curl 30e x 3 x 10r

10/03/2026

October 2, 2026

Week 1

Press 65k x 5 x 5r

DB Bench 80e x 3 x 8r - felt good coming back to these

Pull-ups 253 x 1/2/3/1/1 - these felt very hard. Maybe a trifecta of fat, weak, and poor mobility

Uni OH Cable Extension 40 x 12/10/7 - gripping the ball

Address

Crossfield, AB

Website

http://shoggoth09.blogspot.ca/

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