Ajb5478s Garage Gym Log

[ajb5478]

10/18/2024: 530am workout

Darkhorse Wave 2 - Week 5 Day 4

work up to 3RM Front squat

Med ball box jump: 3x each round (30" box & 20lb med ball)
Squat: 95x5, 135x5, 185x3, 215x3, 235x3, 255x3, 275x3
Decline crunches: 10x each round
Trap bar farmers carry: 230lbsx150ftx1, 320lbsx150ftx6

3 rounds:
Front squats: 6x 225lbs
Hang cleans: 5x 135lbs
Decline crunches: x10

that’s what I had this morning, felt really good about the work done here . . those front squats felt way better than last session, probably could’ve pushed 295 for 3 but that’s why I try and avoid these lower body sessions so early in the morning

[ajb5478]

10/19/24: 1030am workout

Darkhorse Wave 2 - Week 6 Day 1

work up to 1RM Z press

Z press: 5x95, 3x115, 3x135, 2x145, 1x155, 1x170, 1x180, 0x190, 0x190
Wide grip pull-ups: x8 each round
KB uppercuts: x5 each side w/20kg KB
2 mins rest between rounds

3 rounds
Z press: x5 w/145 (8 reps first round)
Wide grip pull-ups: x8
KB uppercuts: x5 each side

8 mins EMOM
Bench press: x3 w/135lbs + doubled blue bands

3 rounds
x12 DB squeeze press w/90s
x12 DB lateral raises w/35s
120ft Waiters walk each side w/32kg KB

good session, a lot of energy . . got a great compliment as I was asked by a guy I talk to at this gym if I was ‘juicing’ (I’m not) . . he’s on TRT and IGF 3? I think he said, so we talked about that for awhile

went off script for my post workout meal today . . went to a small Mennonite farm stand that sells ice cream and burgers . . the ice cream is made 100% from their own milk from their dairy farm and their beef is 100% local and even the rolls are locally made . . I got 2 double cheeseburgers with grilled onions, apple butter and a homemade old fashioned Amish style cheese spread and a small milkshake . . so good

[ajb5478]

10/21/24: 500pm workout

Darkhorse Wave 2 - Week 6 Day 2

work up to 3RM deficit DL (2”)

KB swings: x6 each round w/32kg KB
DL: 5x135, 5x225, 3x315, 3x365, 3x405, 3x425
RKC plank: 30 sec each round
2 mins rest between rounds

2 rounds
KB snatches: 3x each side w/24kg KB
Deficit DL: 6x 365lbs
RKC plank: 30 sec

8 mins EMOM
3x SSB squats w/165lbs + single green Rogue bands

3 rounds
5x Barbell rows w/225lbs
5x Wide stance RDLs w/225lbs
5x Zercher squats w/225lbs

the finisher was the best part of this workout today as I really wasn’t feeling the deadlifts . . I had my 8 y/o son with me too so I barely warmed up and was trying to rush through . . he did some cable rows, med ball squats and 5lb db curls then played pool til I was done then we played a game of PIG in the basketball court before we left . . his last football game was Sunday, he played free safety and had a season best 4 tackles . . I’m real proud of him as this league is 2nd-4th grade and he’s only in 2nd playing against mostly 4th graders . . 2 week break then wrestling starts

[ajb5478]

10/23/24: 345pm workout

Darkhorse Wave 2 - Week 6 Day 3

work up to 3RM Close grip bench press

Bench: 6x135, 5x185, 3x225, 3x255, 3x275, 3x285
DB rows: 5x70s each side, 5x90s each side, 5x100s each side, 5x115s each side, 5x125s each side x2 rounds
Landmine twists (done explosively): x10 each round w/45lb plate + bar
2 mins rest between rounds

3 rounds
CGBP: 8x 225lbs
DB rows: 8x100s each side
Plate halos: x12

3 rounds
Db paused bench press: 5x 115s (2 sec pause)
Barbell rows: 5x 245lbs

BW - 203

skipped the speed work tonight as I just had no desire at all to hit that . . I’m getting close to being ready for this program to be over, I’m tired of heavy deadlifts . . don’t get me wrong, I’m happy with the results, numbers are good and my back is definitely thicker from all the rowing and heavy carries but im so ready to get back to Meadows-style bodybuilding work . . going to try and stick out the last 3 weeks here, I’m not worried about doing the testing weeks

[ajb5478]

10/25/24: 1000am workout

Darkhorse Wave 2 - Week 6 Day 4

work up to 5RM SSB box squat

Squat: 5x 140, 5x 180, 5x 230, 5x 270, 5x320, 5x360, 5x380
Flutter kicks: 30 sec each round
Single arm farmers carry: worked up to 175lbs a hand for 80ft . . did each side each round
2 mins rest between sets

3 rounds
10x SSB box squats w/300lbs
(no giant sets here)

6 mins EMOM
3x Deadlift w/205lbs + doubled blue band

8 mins EMOM
3x SSB split squat w/120lbs (each side) . . glutes were burning after this one

took the boy hunting for an hour this morning behind the house then took him to school and went and voted early (Trump), got a haircut, picked up 2lbs of short ribs, 3 lbs of grass fed ribeyes, 8lbs of ground venison and 6lbs of chicken wings all marked down 50% due to the sell by date . . good score! After the gym I came home and made a pound of ground venison with 1/2 cup of jasmine rice, salsa and a big scoop of sour cream

[ajb5478]

10/27/24: 1100am workout

Darkhorse Wave 3 - Week 7 Day 1

work up to 5RM Pin press (eye level)

Press: 5x95lbs, 5x115, 5x135, 5x150, 5x165, 5x185
Wide grip pull-ups: 5xBW, 5x+25lbs, 5x+35lbs, 5x+45lbs for 3 rounds
KB uppercuts: 5x each side w/24kg KB
2 mins rest between rounds

3 rounds
Pin press: 10x 150lbs
Wide grip pull-ups: 10x BW
Russian KB twists: 20x 24kg KB

3 rounds
Dips: 15x +70lbs
Lateral raises: x15 w/30lb DBs (drop set on last set w/20s, 10s, 5s)
Rear delt flyes: x12 w/25lb DBs

starting to get away from the crux of the program as I couldn’t talk myself into doing the speed work again . . on a positive note, though, I had the best/worst shoulder pump I think I ever had . . borderline painful, it was awesome . . proof below

[ajb5478]

10/28/24: 530pm workout

Darkhorse Wave 3 - Week 7 Day 2

work up to 1RM Block pull/DL

DL: 5x135lbs, 5x225lbs, 3x315, 2x365, 1x405, 1x445, 1x475
KB swings: 8x 32kg KB
Long lever plank: 30sec each round
2 mins rest between rounds

3 rounds
Block pull/DL: 5x 385lbs
(no giant sets here)

6 mins EMOM
3x Paused low bar squat w/215lbs (try to be as explosive as possible out of the hole)

10 mins EMOM
3x Deadlift rows w/245lbs (I love these)

the SSB was unavailable for the banded squats so I figured low bar paused squats was the next best alternative for the speed work

[ajb5478]

10/30/24: 415pm workout

Darkhorse Wave 3 - Week 7 Day 3

work up to 1RM Floor press

Floor press: 5x115, 5x155, 3x195, 3x225, 1x250, 1x275, 1x295, 1x315, 1x325
BB row (slightly more upright stance than normal): 5x115, 5x155, 3x195, 3x225, 3x250, 3x275, 3x295, 3x315, 3x325
Bicycle crunches: 20 each round

3 rounds
Floor press: 5x 245lbs
BB row: 5x 245lbs
KB uppercuts: 5x each side w/20kg KB

3 rounds
Db chest supported row: 6x 90lb DBs
Db incline bench: 6x 100lb DBs
Rope tricep pressdowns: 12x ‘130’ stack

BW - 200 (not sure why I keep dropping, feel like I’m eating a lot consistently)

what an awesome session tonight, felt incredible . . I decided though that this concludes my run with Darkhorse, I’m just not into 1RM and 3RMs and found a shiny new program that I can’t keep my mind off of . . after reading the Fortitude Training ebook and reading down through @davemccright log for the past two days, I’m going to start Fortitude training on Saturday . . real excited

[davemccright]

There’s nothing as exciting in my training lifetime as my first ever Fortitude blast‼️ can’t wait to see you thrive!

[ajb5478]

Yeah buddy!

Did I gather that you train schedule wise lower load/upper pump, rest day, upper load/lower pump, rest day, muscle rounds, muscle rounds, rest day . . does that sound right?

[davemccright]

Yes that’s right. Sometimes I will throw in an extra rest day when needed if I’m carrying a ton of extra soreness. Today is actually one of those days

[ajb5478]

11/2/24: 1000am workout

Fortitude Training - Upper Muscle Rounds

Back Thickness - Hammer Strength Iso Lateral Chest supported row:
270lbs - 4, 4, 4, 3, 230lbs - 4, 4

Back Width - Weighted wide/neutral grip pull-ups:
+25lbs - 4, 4, 4, 4, 3, BW - 4

Chest - Weighted Dips:
+80lbs - 4, 4, 4, 4, 4, 4 (up weight)

Delts - Hammer Strength Iso lateral OHP:
160lbs - 4, 4, 4, 4, 4, 4 (up weight)

Delts (Pump) - Db lateral raises: 25s - 24 including partials

Triceps - Overhead cable extension: ‘120’ - 4, 4, 4, 4, 4, 4 (up weight)

wanted to start with muscle rounds as I want those days to be on the weekend . . will stay on Volume Tier I for two weeks, see how I feel and probably bump to Tier II on week 3 . . was only in the gym for like 40 minutes, which is like half the time I’m used to but it wasn’t for lack of work . . these muscle rounds are tough . . Fortitude trainings going to be fun

[ajb5478]

11/3/24: 930am workout

Fortitude Training - Lower Muscle Rounds

Thigh - Arsenal Belt Squat:
140lbs added - 4, 4, 4, 4, 4, 4 (first time using this, tougher than I expected . . felt it in my glutes more than anything)

Quad (Pump) - Leg press w/ low & narrow foot placement:
5s in the hole w/270lbs

Ham (Pump) - Db RDLs:
80s x21 reps

Calves - Standing calf raise:
90lbs x23 reps

Biceps (Pump) - Ez bar curl:
Reverse 21s w/70lb bar

was probably only in the gym like 30 minutes or so . . this is so much different then what I’ve been doing . . I feel like it doesn’t look like much on paper but my legs were shaking when I left today

[ajb5478]

11/5/24: 615pm workout

Fortitude Training - Upper Load/Lower Pump

Back Thickness - Meadows Row:
10x each side w/120lbs

Back Width - Close grip pulldown:
9x w/‘200’ stack (1 sec pause at top each rep)

Chest - Reverse band Incline press:
9x 275lbs

Delts - Db shoulder press:
11x 85s

Thigh (Pump) - Bulgarian Split Squats:
15x each side w/80lb DB

Quad (Pump) - Single leg extension:
15x each leg w/‘80’ stack

Calves - Seated raise:
23x +90lbs

I’m too vested in following these election results right now to comment on the session but I like this program

[ajb5478]

11/7/24: 630pm workout

Fortitude Training - Lower Load/Upper Pump

Front squat: 10x 235lbs

Reverse Lunge: 12x each leg w/115lbs

Single leg RDL: 10x each leg w/100lb DB

Cable chest flye (lo to high): 21 reps w/‘60’ stack
supersetted w/
Seated cable row: 5s in the hole w/‘150’ stack . . made it down to 2, craziest lat pump I’ve ever had

Incline bench Y raises: 24 reps w/20lb Dbs
supersetted w/
Decline crunches: 20

Barbell curl: 5s in the hole w/55lbs (made it down to 2)
supersetted w/
Db overhead tricep extension: 5s in the hole w/55lb DB

5s in the hole is brutal, crazy pumps

[ajb5478]

11/9/24: 1030am workout

Fortitude Training - Upper Muscle Rounds

Yates row:
4, 4, 4, 4, 4, 4 w/245lbs (heavier next time)

Wide grip pulldown:
4, 4, 4, 4, 4, 4 w/‘160’ stack (heavier next time)

Smith Incline press:
4, 4, 4, 4, 4, 4 w/205 (heavier next time)

Db lateral raise + partials:
x25 w/35lb Dbs

Dual cable standing rear delt flyes:
x21 w/‘20’ stack

Ez bar skullcrushers:
5s in the hole w/50lb bar (heavier next time)

good session, really connecting well with my lats the last couple weeks . . trying to stay out of my own head because the thought keeps creeping up that I’m not doing enough with this program being that the sessions are shorter than I’m used to and only doing 1 set per exercise feels ‘odd’ as well

[ajb5478]

11/11/2024: 1230pm workout

Fortitude Training - Lower Muscle Rounds

Front squat machine:
360lbs - 4, 4, 4, 4, 4, 4 (heavier next time)

Leg press:
360lbs - 4, 4, 4, 4, 4, 4 (heavier next time)

Single leg extension:
‘95’ stack - 4, 4, 4, 4, 4, 3 (alternating sides, no rest)

BB RDL:
225lbs - 4, 4, 4, 4, 4, 4 (glutes were burning after this one)

Preacher curl:
60lb bar - 4, 4, 4, 4, 4, 4

glutes are gonna be sore tomorrow . . I didn’t realize that you’re supposed to go to failure on the last set as opposed to stopping at 4 like I did so that’ll change in the future . . going to bump to Volume Tier II starting with the next session on Wednesday as well

[ajb5478]

11/13/2024: 600pm workout

Fortitude Training - Upper Load/Lower Pump Volume Tier II

Chest-supported DB row:
9x 100s; 7x100s

Neutral grip pull-ups:
12x BW+35lbs

Decline DB press:
10x 115s

Cable chest flyes (lo to high):
11x ‘70’ stack

Kneeling scrape the rack press:
10x 145lbs

Dual cable lateral raises:
11x ‘20’ stack

Zercher squat:
Reverse 21s w/115lbs

Leg press (quad focus):
21x 270lbs

Glute-ham raises:
16x BW

wow, definitely felt like I did enough work tonight . . felt awesome

@davemccright is this what a volume tier II session should look like? I didn’t do a lot of warmups, just one or two sets at lower weight and then onto the working set

[davemccright]

Looks like you’ve got it man! I really don’t do much for warmups either. Unless it’s a heavy barbell lift, I pretty much get right into my working sets. I think the longer you run this program, The more you start to be able to get out of just a single set. I used to run up to Volume Tier III every blast but I had to end my last blast after just a week at Tier II. Also, I’m no longer married to pushing a training Blast to 6 weeks every time. All things equated, whether you Blast 6 weeks and cruise 2 or Blast 3 and cruise 1, it’s the same amount of time over the course of a year.

[ajb5478]

makes sense, I appreciate it!

another question: do you do your somersault squats with dumbbells?