The ADD's Log: Build Back Better

[The ADD]

Week 5: Today
5x3x80% of 1RM

 

[The ADD]

• NGL that 5x3 kicked my ass yesterday.
• Down the better part of 7 pounds for June
• Broke the sugar fast last night and was still down weight from the previous week. Very motivating and ready to move to Phase 2 starting today.
• Not sure what Phase 2 totally looks like but generally staying the course.

 

[The ADD]

Week 6: Today
5x1x85% 1RM

 

[The ADD]

Delayed Week 8
4x5x80% 1RM

 

[The ADD]

Week 9
4x3x85% 1RM

 

[The ADD]

Week 10
4x1x90% 1RM

 

[The ADD]

Need to resurrect this but don’t have any tangible goals or programming on the horizon

 

[The ADD]

12/28/2025

Continued working on lower body with walking lunges, unweighted Bulgarians and KB squats in the rack position. Finished with conventional deads, worked up to 5x1x405.

 

[The ADD]

12/29/2025

• Did a few minutes on the Peleton tread then headed to the gym for chest and shoulders

12/30/2026

• 60+ minutes on the Peleton tread. A few walking classes and then closed with a Run/Walk class

 

[The ADD]

12/31

• Back focus and got my 10K steps in
• Ate good, drank good, edibles

1/1

• Chest and Shoulders done, on target for steps for the day.

 

[The ADD]

1/2

• Had various doctor appointments after dog sitting but got enough steps in

1/3

• Ideal training day
• Early AM walk, 2+ miles at a decent pace
• Pre-Workout
• Leg Day

 

[The ADD]

1/4

• 47ish minute walk early AM, pre-workout, back day
• My lower back is crispy. Should have taken today off from lifting but oh well
• Scale was 216 this morning. Hoping to be at 205 by end of February.

 

[The ADD]

1/5

• Back focus but my lower back was crispy from legs the day before. Should have rested instead.

1/6

• Dragging today so not the best chest/shoulders session but the work is done.

1/7

• Early AM legs, finally found the right setup for Bulgarians. Hit a front squats for the first time in forever.