I knew you would appreciate that 
Creme de la Menthe Simo!
lmao
DOMS update: biceps and lats are sore! Which means something as last week i didn’t encounter this. Its been a looong time since my biceps have been sore, especially.
Biceps not sore? That’s no way to live!
I’ve guessed that British and Australian humour is somewhat similar, but happy you know that reference!
He’s just a traitor POM not a real Ozzy.
I think you will find it is whinging Pom
1/19/2024 Friday
Upper body, Pec/Tri focus.
Target is 3x12 with increasing weight, for the majority of exercises.
Leg press Tried to make this glute-focused. Unclear results.
(SS with) delt raise, with a shoulder-blade-pinching emphasis
Slight incline DB bench press
(SS with) EZ curl, mostly overhand grip
CGBP, 95lb this is humiliating
Dips 3x10
Assisted Chins, 3x12 This was harder I think than 3x12 unassisted chins. Apparently I do my chins pretty sloppy, so on these I was trying to maintain a perfectly straight body and move slowly and with control. I had to increase the assistance every set to keep going, rather than the other way around! This might be worthwhile.
Cable pec flye
Cool new delt thing The best delt isolation I think I’ve done. Sitting backward on a cable flye machine, with the cables crossed, so there’s full tension at the bottom of the movement. Did an extra set of 20xSuperlight at the end.
Triceps overhead extension
Seated Hammer Curls
SS: Seated Arnold press (same DBs)
Biceps and Triceps on cables, million reps, just alternating back and forth no rest.
Week in review
This week had significantly more volume than the previous week. Not sure what next week is, I think it’s 4x10, downside of that is it’s going to take longer per session and I’m already past 60 minutes. But I’ve been enjoying this a lot. Learning a lot. And I feel like I look better.
Eating update
My eating at this moment is pretty darn clean. Up until several weeks ago, after the move, I had a very clean diet with a major exception: I was eating a lot of candied nuts. Macadamia nuts, specifically, sugared or candied in some way. I knew it wasn’t good for me, but I’m under immense stress and you have to pick your battles.
Well, the absurd cost of living out here has pushed us toward very infrequent, bulk-buy grocery shopping almost exclusively. We simply decided to stop buying these nuts. I just realized I haven’t had them in… weeks?
My diet consists almost exclusively of:
-Coffee and energy drinks
-Heavy Cream
-Eggs
-Ground Beef
-Ground Turkey
-Non-ground beef
-Chicken
-Rice (LOTS of rice)
-Brown sugar (see below) with evening bonus rice
-Veggies, as stir-fry with chicken or non-ground beef
-Protein shakes
-Fruit on occasion
-Non-candied nuts on occasion
-Sweet potatoes on occasion
Initially after the nuts disappeared I resorted to oatmeal, with plenty of brown sugar, to get that sweet snack at night. But… the farts! Turns out, I’m a total gasbag if I eat oatmeal. So at my wife’s insistence I tried rice. Warm, with brown sugar and a little coconut milk and/or heavy cream, it’s amazing. And doesn’t need much sugar to be delicious. No farts.
Looking at the above, I’m pretty satisfied. Further dietary restrictions seem at this time like needless suffering, and I think I’m treating my body pretty well.
Looking great, done noticeable changes there, glad you’re enjoying the change of pace and the clean eating!
Just don’t rest like a powerlifter mate
Saturday: Doms is minor. Don’t know if that means i didn’t push hard enough or if its what to expect after second or 3rd week of similar BB sessions.
Tried surfing again, rented a better board, still not getting it but burned a lot of calories paddling out and playing in waves.
1/22/2024
“kong-ish” week 3 day 1: Legs
Weekend: As noted above, surfing attempts Saturday. Then, snorkeling and a bit of a hike and a work around the house on Sunday. Apparently not well recovered by this morning based on the way I was dragging ass at the gym.
OK, I thought Kong dropped to 4x10 for week 3. No, it’s 4x12 with the last 2 sets of each exercise prescribed as RPE 9 or 10. WTF.
Hip Thrust Machine
BSS (Smith Machine) Felt like barfing and had to drop some reps
Hack Squat Machine Felt like barfing and had to drop some weight
SLDL
*by this point, I’m DONE. *
Leg extensions
Couple sets of calf raises supersetted in there
4 sets of delt machine SS in
Couple sets of hanging knee raises SS in
I think that’s it. 4 sets over 3 with the same number of exercises takes significant extra time, even with trying to curtail rest and do SS for the little things. Legs are jelly, they were trembling as I bent over the sink to brush my teeth etc.
I think today is going to be an absolute shit show at work. Whatever.
13 hours later:
Leg DOMS is good, and includes the glutes.
Work was a shitshow, but not as bad as it could have been.
1/24/2024 Wednesday
“Kong-ish” week 3, upper body, back-bi focused.
Quads and glutes, but especially quads, are SORE from Monday.
4x12 of just about everything, adjusting a bit as needed.
GHR machine
Delts on cable crossover.
Plate-loaded bent rows
Plate-loaded chest-supported rows
Plate-loaded high row or pullown
Cable row
Pec flyes
Plate-loaded incline press
Assisted dips
Biceps and triceps to the death, but more biceps-focused.
While I don’t envy the cost of living, I do wish I had access to Ka’u coffee, at least every once in awhile. I liked it much better than Kona. Up there as one of my favorite coffees.
(I’m not a coffee snob, but I do live in coffee snob country, so I suppose it’s all relative. There are people far more snobbish than me.)
You haven’t complained about shoulders for awhile; I’m guessing that’s going better.
I drink cheap instant coffee.
I know, i know.
Shoulder is indeed better, and/or this style of training doesn’t aggravate it.
I expected better. Coffee is as close as we get to the elixir of life
The coffee thing, @LoRez and @atlas13 - it’s about time. It’s the same reason my meals are extremely simple. There just isn’t enough time in the day to do everything I want to do. And the enjoyment I’d get from a better cup of coffee is negligible compared to the productivity I gain by spending minimal time pouring instant coffee.
I do A LOT of stuff. Day job. Primary side job. Anywhere from 1-4 other side jobs. TONS of family time. Lots of the cooking. 3 gym trips a week. Not to brag, but I’m a freaking powerhouse of getting shit done, and I spend more time with my wife and kids than just about anybody.