Alex_uk: 40 years in the making

Training Training Logs
3593

They’re not wrong!

DC movement choices:

Chest:
High incline DB
Low Inc BB
Dips

Shoulders:
Ohp BB
Z press
Seated DB press

Triceps:
Dips
Cgbp
Skull crushers

Back width:
Pull up
Chin up
Pull down

Back thickness:
Rack pull
Tbar row
BB row

Biceps:
Axle curl
DB alt curl
Cable curl

Forearms:
Pin wheel
Hammer curl
Reverse ez bar curl

Calves:
Standing
Seated
Donkey

Hammies:
Lying Leg curl
Rdl
Ghr

Quads:
SSB
Back squat
Front squat (might SSB the widow maker, think 20 reps of FS might crush my wind pipe to passing out point).

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3594

Well, I was going to make a comment about being careful with added sugar in the flavored yogurt in your grocery haul, but after seeing that ice cream feast I’m going to let you have the yogurt. lol. I hope you enjoyed every single bite! It looks EPIC!!

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3595

fixed that for you

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3596

You’re not wrong, but it would be some damn tasty diabetes. lol

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3597

Funny thing with sugar that I have found, is the longer I don’t eat sugary things the worst they taste when I do try something.

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3598

You are SO right!! I grabbed a Hershey’s Kiss off of my coworkers desk last week and after only having 80% dark chocolate for the past 6 months, I almost had to spit it out (I persevered though, because I’m not a quitter. lol) It’s so crazy and neat how we can condition our taste buds!

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3599

Yea that is a bit of a guilty pleasure on, it’s in my overnight oats, so I’m having it with oats and added cinnamon, first thing in the morning, after a protein shake and berberine, so I figure I can probably get away it a little (that’s a lot of justification!) - going to get a cgm at some point soon and track how all this stuff impacts me in real time!

Haha yes and no, was an experience and nice to do with the family, and it did taste pretty good initially, but it was sickly - as you and @simo74 said, my taste buds have changed - and I intend to keep them that way!

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3600

DC Day 1 A1:

High Inc db press 11-15: 30kg x 10, 4, 3
Stretch low Inc DB stretch - probably got 30 secs in 2 attempts, painful, unexpectedly difficult.

Up the weight on this next time, thought the slow eccentrics would limit me more than they did.

Ohp 15-30: 50kg - 8, 4, 2 (+ failed 3rd)
Shoulder stretch - same as above 2 attempts.

Did not expect that ohp to be so challenging, absolutely, crushed, failed to hit reps but definitely hit actually failure. Will lower for next time

Dips 15-20: 15kg - 12, 5, 3
Tri stretch

Spot on loading and knew I’d hit failure couldn’t actually fully lock out rep 3 on my left arm.

Stretch was easier than the others, maybe I’m not doing it right?

Wgpu: 5kg x 8, 4, 2.5
Lat stretch: 40kg dead hang done through twice with different grips, probably not more than 30 secs - probably need to get my eye on a stop watch with the stretching

Rack pull below knees: 140kg x 10 X 1

Back didn’t feel great doing this, pulling from the floor is definitely easier for me, switched the second set to BB row.

BB row: 60kg x 10

Light but 4 second negatives (on everything apart from rack pulls) gave me sufficient challenge.

First session done, some things went well managed to get some things to actual failure and learned some things along the way. Done in under an hour as well, that’s delightful. My back is however really tight after those rack pulls, floor level pulling only from now on.

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3601

My back is not happy at all, hopefully it’ll calm itself down and not go full spasm on me!

Also I didn’t notice it immediately but I’m now feeling how effective this session was in my shoulders and chest in particular, interesting to see how I feel tomorrow!

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3602

I just had to comment on this in that I am once again loving how you and I are bizarro twins, in that, along with you being all torso and me having none, I went and crushed my most recent workout on pure meat/fat and your did yours on pure sugar, haha.

Sounds like that first workout was eye opening. I felt it was interesting you went with lower reps on the DB work and higher reps on the barbell press, rather than the other way around.

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3603

My rule is - when it stops tasting awesome, stop eating it. It’s not worth it if you’re not really enjoying it!

I’ll be praying for healing for you!!

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3604

I’ll definitely take that even if it’s only for having a crazy long torso and being a carb fiend - An honour! Can I now identify as a middle-age mutant turtle? (Michaelangelo - for the penchant for pizza and junk food in general).

This wasn’t through any great insight, more not being able to find a guide to how to structure it (almost certainly missed it hiding in plain sight) - I was going to ask a question here but decided I’d learn by doing! I guess the fact I overshot on the DBs and undershot on the BBs probably shows me something. Any wisdom?

Solid rule, and I wouldn’t normally go that crazy, the faux occasion got the better of me!

Thank you, genuinely appreciated.

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3605

Love it! I was always a Donatello fan myself.

I’m just pulling from that article.

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If you look, at the dumbbell work is done at higher reps while the barbell is lower. And that makes sense to me: low rep dumbbell work tends to get silly, and so can high rep barbell work.

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3606

Knew it was hiding in plain sight, thanks Pwn! Totally makes sense.

I grew up as lazy stoner skater and surfer (and hope to retire early enough to revert to type) probably why I relate, assuming similar reasons for your with Donatello?

On the TMNT theme I took the kids to watch the latest film (cartoon - never a fan of TMNT being made “real” through CGI, it’s just too weird for me) - they loved it, passing on the traditions to the next generation!

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3607

Was definitely a nerd growing up, and still one to this day, haha. But he had the most reach with his weapon! And he designed all the cool toys.

But so good to hear: my kid LOVED the movie as well. And our theater did a really cool pre-show, where they gathered up a bunch of old ads for the toys/food/show from the 80s. Total nostalgia bomb.

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3608

Love how everyone has a favorite and for good reasons. I was always and remain to this day a Rafael fanboy. Guessing it was just my love of all things biggest and toughest. Like I always liked Panthro in Thundercats because to me he was the most jacked and badass.

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3609

Haha years of reading your blog hadn’t given that away at all!

That’s awesome, I love having those connections to my childhood that I can share and pass on to my kids.

Very nice touch, plus a great hook for the parents as well.

Haha, he also had anger issues!

And nunchucks!

Also want to take a moment to congratulate myself on eating in a rush today lunch was 6 chicken drumsticks just eaten at my desk in the middle of the office like an animal, making a right mess. Second dinner was 5 eggs, a large chicken breast and cheese. (Followed about 45 mins later by 50g casein. Smashing the protein.

DOMs update - it’s weird, different DOMs than I’ve ever had, I presume causes in significant part by the stretches, it feels much deeper in the tissue.

Took naproxen for the back feels ok, but not 100%, hoping it will tolerate squats tomorrow.

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3610

and ? what are you trying to say ?

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3611

DC w1 D2 B1:

BB curl 20-30: 40kg x 15, 7, 4 (26)
Bi stretch: probably around 45 seconds done over two rounds.

Went BB instead of axle as I didn’t want grip to be a limiting factor in my bicep focus exercise, particularly with forearm next, went lighter and more reps because of the elbows. Stretch is insanely painful.

Pin wheels 11-20 SS: 15kg x 14 - very slow controlled reps
Forearm stretch: didn’t find this particular useful, might try a couple of different ones.

Calf raises 10-12 SS: 100kg x 12 - 5 sec negative timed.

Started that thinking I’d gone too light finished in agony knowing I’d nailed it.

GHR 11-15 RP: 10, 5, 3 (18) - slow negs
Hammy stretch - just used light dumbbells because of my back, but definitely enough to just weight that stretch a little, agony in the right way. Add weight to GHR

SSB 4-8 SS + Wm: 120kg x 4 x 2 sets, 80kg x 23
Quad stretch: painful in the right way.

Taking it steady here because of my back, but had a few extra to give on the WM. During the warm up and “heavy” sets my hip decided to flare up, I’m falling apart, I suspect it’s all some related imbalances and poor form on squats/deads, it’s getting prohibitive now - probably need to look into it further.

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3612

Few notes; quad & bicep DOMs is there but not unpleasant, calf DOMs on the other hand is nasty, had about 3 hours of driving today (manual not automatic transmission) fair bit of traffic, stop/start, was noticeable! Cardio for today will just be walking (and an hour fire ladder pitches on drill), hopefully that’ll bring some recovery to the legs.

Eating is going well, very shake heavy to reach the 400g protein target, but this week the family (but largely me) have got through 4kg of chicken, plus other meats and protein sources (I don’t tend to count any protein that’s not really intended as a protein source i.e. what’s in my overnight oats through the oats and yogurt).

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