Not sure what you are insinuating, I, too, love big meaty organs.
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Yes, we all know you have a big heart. Oh wait, is that an enlarged heart?
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12/19 monday
Everything is push/pull superset.
Bench 531 c2w1
5x135, 5x155, 9x180
Bb row 155 3x10
Incline bench 145 2x8, 135 1x8
Landmine rows, 3x10 each arm
Dip 3x8 +20lbs
Ab wheel 3x8
Pec flyes 3x8
Reverse flye? 3x10
Preacher ez bar curls, 3 rest-pause sets
Standing triceps overhead ez bar things. 3 sets.
Arms looked other worldly after that.
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I knew he wasn’t natty 
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12/20/22
A busy Tuesday that started very early.
While watching the baby before the day began - and that made this VERY difficult - managed to do this:
Front squats, 135lbs, 20 total reps (NOT all at once)
My old HTFU routine, 2 rounds, NOT timing it and NOT in a hurry. Each round is 12 swings, 4 goblet squats, 12 rows each side, 12 diamond pushups.
Neck training: Attempted to do a set each of neck curls and extensions using 25lbs hanging from my harness. Got the extensions, then the baby got involved during the curls so IDK if I’d say I completed the set… Did something, anyway. Naturally wanted to do 2 or 3 sets of each but it was too dangerous to proceed, and out of time anyway.
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12/21/2022
Warmed up with a set each of back raises, leg curls, leg extensions.
Squat 5/3/1 5s Pro C3 W2 again
5x135, 5x200, 5x230, 5x260 and felt MUCH better than 2 weeks ago! Felt honestly better than last week, which was lighter.
Bonus rep: 1x290
Backoff work: 3x8x185
RDL: 3x10x225 with bands. Bromley mentioned using the bands in a recent video, why not try.
This was BRUTAL, always is but the bands of course made it worse. I was wiped out!
And also out of time. So no sled push, no pump work either. @simo74 based on our earlier discussion, leaving out that pump work (leg press or leg extensions, leg curls, etc) at the end, is potentially a real problem, right? Given the choice of one or the other, skip the backoff squats or skip the pump work?
Also @ChongLordUno pretty sure Bromley gave you a shoutout on a recent video re burpees! Cool man. You’re a real influencer now LOLOL
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Haha yeah he did mate. I’m not gonna lie, I was super stoked when I seen it
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This is simple question with a long complicated answer. The short version of the answer is…“it depends on your goals”
You did squats and RDL’s so you covered all your bases for legs and if the intensity was good then you have still done most of the job. But really blowing the legs up with a leg press giant strip set or the same for leg extensions would have added to the session for sure.
If you were short on time you could have just done one back off set for 20+ reps and then straight into a giant strip set on the leg press, 3-5 reps with the heaviest weight you can handle then take a weight off and repeat all the way down.
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Hey man, if you have a halfway decent band at home and something to wrap it around, you might want to try unilateral banded curls and extensions. No crazy gear needed and it takes 10 minutes. I’ve seen some pretty good growth in the last 14 weeks after adding these in, 3x20-30 each leg. I’ve done them with a light band, slow and controlled, going full ROM and a big stretch.
Might be worth a shot if you can find the time, and you don’t have to be at the gym to do them.
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Thanks @simo74 for the wisdom, as always!
@boilerman great suggestion, ill try. I also have the cheesy leg ext / leg curl attachment o my bench at home. Trouble with 4 kids is, rarely can i go to the garage at home
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12/22. Was running errands and the way timing worked, had an extra 20 minutes in the area of my gym! Knocked out a quick full body pump session.
All the leg curls and extensions i missed yesterday, plus calves and other weirder stuff (lets call it “hips”, because it never really hits my butt).
And all or most of the upper body parts as well. Which is good because im unlikely to have time for the pump work after pressing tomorrow.
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12/23 Friday. Press and pullups.
Reset the press TM to 125 because i was disappointed with my 1s week performance last week.
All sets were superset between press and pullups. In the garage.
Press: 5x85, 5x95, 10x105
Bonus reps 1x115, 1x125, 1x135, 0x145. Hovered above my head and just couldn’t raise it.
BTN press 3x8x95. These are hard. Money.
Pullups: 3x10xBw
Bonus reps: 1x25, 1x45, 1x70. Would have attempted another at 90 but couldn’t make it work with my setup. Dont ask.
Underhand grip: 3x10xBW
Totalling over 60 pullups and plenty of work for the shoulders. And im out of time. If i get more time i should do neck work.
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12/24 Christmas eve, Saturday
Warmed up with a couple roynds of HTFU. My conditioning is close to zero. But that will change soon.
Badass DL program cycle 2 week 2
Rep-and-a-half deadlifts, 3x5, 285lb
(Edited to say 285, originally typed 275, incorrectly - i hope! 275 was what i used previous cycle.)
Then, 4 reps of: shoulder the 200lb bag, and stagger across the garage and back with it.
It was not great. It outweighs me. And i can tell its too far forward during the lap portion but i can’t seem to get it closer.
Ill tag @simo74 and following his lead from yesterday, @Koestrizer and @littlesleeper in case they have tips to improve this.
If you watch, i recommend keeping the sound off. I make some gross noises.
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They don’t look that bad to me, it is just heavy. You could try pulling it into you harder and maybe drop your hips a little more before the clean but it looked ok. Do you ever walk with it on a bear hug rather than on your shoulder. ??
Maybe do some longer walk in bear hug to build up and make it more comfortable to hold in front.
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I could only do bear hug at first, before i learned how to shoulder it. But i will do that - bear hug walking absolutely sucks and im sure doing so will build something important.
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12/26/2022 Monday
“six AM, day after christmas… I throw some clothes on in the dark…”
Bench 5/3/1 c2w2
3x145, 3x170, 12x190 major rep PR
Incline bench 2x8x145, 1x8x135 (same as last week)
All the above supersetted with
Barbell rows 6x10x155
Dips, +25lbs, 3x8
ss with
Ab rollouts, 3x8, going to the side each time (alternating sides obviously)
(Dan John mentioned that recently and seems like a good idea)
General upper body pump BS. Lats, pecs, tris, bis - all that stuff is always crowded and it was especially bad today, couldn’t do what I wanted but it doesn’t matter anyway, and I put effort into what I did. came home with a PUMP, upper body looked unreal. Last couple weeks I’ve started to think I’ve never looked like this before, excited to see what 2023 holds.
Note on the bench PR: Last week was 180 for 9 reps, blew that out of the water today. Had a spotter which always gives confidence (no liftoff or anything), but I really think the improved performance comes from relatively unrestricted carbs the past couple days.
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nice work. congrats
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This was 3 weeks ago, to be fair I was still recovering from flu, but… yeah WTF performance improvement today. Maybe I need cherry pie before every lift…
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Well, cherries have been found to have ergogenic properties, so… #science 
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Congrats on the rep pr.
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