Further Up and Further In!

[brandonjohnson]

TODAY'S WORK

First Thing Water Day 8
Back & Core Day 8

thanks for the recommendation!

[brandonjohnson]

TODAY'S WORK

First Thing Water Day 9
Back & Core Day 9

5-10 minutes of mobility warmup
Squats 5x5 (125)
T-bar row 5x5 (65)
Chest dips 5x5 (-65)
Push press 5x5 (65)
Tricep kickbacks 3x15 (15)
Seated calf raises 3x15 (75)
500 m rowing machine + 1 mile walking cooldown

[brandonjohnson]

TODAY'S WORK

First Thing Water Day 10
Back & Core Day 10

I tried a new recipe this week: no bean turkey chili. Super cheap and easy, browned the turkey on the stove first them added everything to the crockpot, I'll freeze some of it for later. It's an awesome protein-packed meal or snack!

[brandonjohnson]

TODAY'S WORK

First Thing Water Day 11
Back & Core Day 11

1.5 miles walking to meetings

5-10 minutes mobility & warmup
Squats 5x5 (145)
Bent over row 5x5 (125)
Bench press 5x5 (120)
Overhead press 5x5 (60)
Skull crushers 3x12 (40)
Seated calf raises 3x12 (85)
1 mile walking cooldown

[brandonjohnson]

TODAY'S WORK

First Thing Water Day 12
Back & Core Day 12

A little sore from my work at the gym this week, but I'm glad I could up my weights on all exercises from last week. Forward progress!

[brandonjohnson]

TODAY'S WORK

First Thing Water Day 13
Back & Core Day 13

More yardwork today so no extra workouts

[brandonjohnson]

TODAY'S WORK

First Thing Water Day 15
Back & Core Day 14

Forgot to post my water yesterday, also hoping to knock out Day 15 of Back & Core tonight. Lots of little chores around the house tonight so I'm going to skip the gym, should be able to get there tomorrow though.

[brandonjohnson]

YESTERDAY'S WORK

First Thing Water Day 16
Back & Core Day 15

Deadlifts 5x5 (165)
Lat pulldown (160)
Incline bench press 5x5 (100)
Upright rows 5x5 (60)
Zottman curls 3x12 (15)
Lateral raises 3x12 (10)
1 mile walking cooldown

[brandonjohnson]

CATCH UP: I'm on Day 18 of First Thing Water, Day 15 of Back & Core. Fighting another chest cold, hopefully I'll knock this one out faster than the last one.

[brandonjohnson]

TODAY'S WORK

Back & Core Day 16

[brandonjohnson]

YESTERDAY'S WORK

Back & Core Day 17
1 mile walking
5-10 minutes mobility & warmup
Squats 5x5 (165)
T-bar row 5x5 (75)
Chest dips 5x5 (0)
Push press 5x5 (70)
Tricep kickbacks 3x15 (15)
Seated calf raises 3x15 (75)
0.25 mile walking & stretching cooldown

Found out I can do chest dips with no assistance, who knew? Plus I used a bar pad for my squats, really helped me up my weight a bit, makes it more comfortable, my next goal with that will be to go deeper with each rep.

[brandonjohnson]

TODAY'S WORK

Back & Core Day 18

[brandonjohnson]

TODAY'S WORK

First Thing Water Day 19
Back & Core Day 19

[brandonjohnson]

TODAY'S WORK

First Thing Water Day 20
Back & Core Day 20

[brandonjohnson]

YESTERDAY'S WORK

First Thing Water Day 21

Will post again later after I go to the gym this afternoon. Gonna start a new 3 day split plan this week, similar to what I started last fall. I feel good about my foundation in getting back to weightlifting, so now I'm gonna try to develop those muscle groups better.

Further up and further in!