2018,02,17
Bench Press
45 x 12 x 2
135 x 6
165 x 3
175 x 2
185 x 3 x

Back Squat
45 x 12
135 x 6
225 x 3
245 x 4


2018,02,21
Bench Press
45 x 12
135 x 6
165 x 3
175 x 2
185 x 5, 3

Deadlift 405 x 1
Pullup @170 x 7 x 2
Dumbbell Row with 80-lb DB x 10 x 2

Second Day Back

Bench Press [ring fingers on rings]
45 x 12 x 2
135 x 6
155 x 6 x 2
165 x 6
175 x 2*

Pull Up @ 170-175 x 6 x 2

*Wasn't really being greedy for 175; just wanted to see how it felt. Usual big increases after layoff.

Back After Six-Week+ Break

Weight: 175 lbs

Bench Press [ring finger on rings]
45 x 10
135 x 5 x 3

Back Squat [no belt, no wraps]
45 x 10
135 x 5
185 x 3
225 x 5 x 2

Dumbbell Row with 60-lb DB x 10 x 2

Completely cleaned out and detrained. This is as weak as I get now and it's not quite as bad as I expected: a plate each side on the bench work sets and two plates on the squat work sets. With zero attempt at eating more than normal, I maintain a stable body weight of 170-175 lbs.

Taking a Break; 170-175 Lbs New Set Point

It's been a little over a month since I've trained. The respite was initially due to the trip to Northern Europe, but I lost my enthusiasm to train as my 42nd birthday approached and I considered my mounting health problems.

My kidney function has bounced back a bit, but it's still worrisome and far below optimal. Turns out that muscle-building takes a toll on the kidneys. And my blood pressure has been on the high side for as long as I can remember and that also hurts kidney function. Plus, I'm just getting older and my strength is overall declining.

But I have been watching a few lifting videos today and am reminded that I just love lifting, period. I like being stronger than average even if I cannot be among the strongest.

I am going to weak AF when I finally return to training, but that's okay. I have gotten a chance to let any lingering fatigue or joint stress dissipate. And I get to see how small and weak I am after not training at all for nearly two months; this will give me a very good idea of my body's new "set point". My set point in my 20's was 130 lbs. In my 30's it was 145 for the first have of that decade. Years of training have allowed me to be almost 175 without training. And my body fat percentage appears to remain low still. I am far from impressive, but I still look okay. I'm hoping that I can get back over 180 by training properly again.

Lastly, I am going to think equally in terms of muscle groups and of lifts in terms of focus, especialy since I am no longer a powerlifter and have zero desire to compete anymore. The breakdown I with which I will initially experiment is a four-day split with direct arm and ab work.