13 Oct 2025

Years ago, I used to keep a training log on my website. I don’t remember why I stopped doing that, but I am putting my workouts back up here so you can see how I train.

I am no longer a powerlifter, nor a bodybuilder, and I am happy with that. I am currently rehabbing my right arm from some extensive nerve damage, and it is a very slow process. This is hindering my strength greatly because my left arm is much stronger than my right arm for now.

The good part is that my arm is improving, the ROM is getting better, and the strength is progressing. When it first happened, I couldn’t even do a push-up, and a 10-pound single-arm bench press was impossible on the right side.

ME Upper / DE Lower
Monday, Oct 13, 2025 at 11:33am

Warm Up
Set 1: 10min 30s

Swiss Bar Floor Press
Set 1: 135 lbs x 3
Set 2: 165 lbs x 2
Set 3: 165 lbs x 2
Set 4: 165 lbs x 2
Set 5: 175 lbs x 2

I'm still working through the right arm issue, but I've decided to do Swiss bar work, trying to go as heavy as I can, and let the chips fall where they may. If I can improve my weight and reps month to month, I will be happy. It's a LONG way away from what I used to bench, but injuries suck. Next week, I will return to single-arm work to maintain unilateral training until the right arm catches up with the left.

TBDL
Set 1: 150 lbs x 2
Set 2: 260 lbs x 2
Set 3: 290 lbs x 2
Set 4: 290 lbs x 2
Set 5: 290 lbs x 2
Set 6: 290 lbs x 2
Set 7: 290 lbs x 2

60s rest between 290 sets and pulled with as much speed as possible

Sled Row
Set 1: 100 lbs - 40 yd
Set 2: 100 lbs - 40 yd
Set 3: 100 lbs - 40 yd

The next three were completed in a circuit, resting 90s after each circuit:

Inverted Row ISO Hold
Set 1: 20s
Set 2: 24s
Set 3: 23s

Reverse Sled Drag - Yards
Set 1: 115 lbs - 40 yd
Set 2: 115 lbs - 40 yd
Set 3: 115 lbs - 40 yd

Push Up
Set 1: 18 reps
Set 2: 16 reps
Set 3: 18 reps

Cable Crunch
Set 1: 97.5 lbs x 8
Set 2: 97.5 lbs x 8

Finished off with a fast-paced treadmill walk for 10 minutes.