Week 9: Day 1
Paused squat: 3x5-165lbs
front squat: 1x5-145lbs, 3x5-135lbs
tricep extensions: 1x11-37.5lbs, 1x18-32.5lbs, 1x20-27.5lbs
adductor machine: 3x10-60lbs
legs weren’t exactly happy but managed to get through well enough, front squats felt surprisingly strong
2 Likes
Week 9: day 2 (yesterday)
40min cardio workout video
felt good and quick to get HR up, switched this from Sunday.
Never found a truer meme
2 Likes
whang
September 26, 2024, 12:57am
624
Just resetting your count
1 Like
Week 8: day 3 (yesterday)
30 min elliptical
15min rope pull machine
felt good and quick, went with cohortmate
Week 8: day 4
Deadlift: 1x5-245lbs, 2x5-255lbs
Lunges: 3x18(total)-95lbs
Btn press: 1x13,12,10-20kg
Lat pulldowns: 3x5-85lbs
felt tired but deadlifts were smooth- just a lot harder than expected (large deficit Tuesday + lots of walking yesterday), rest was hard and HR kept spiking randomly
3 Likes
Week 8: Day 5
Deadlifts: 3x8-225lbs
Pendlay Rows: 2x6, 1x5-135lbs
leg extensions: 1x20-70lbs, 1x18-75lbs, 1x12-80lbs
lat pulldowns: 1x8-75lbs, 1x4-90lbs
struggled with foot positioning a bit on the deadlift- legs tired but reps not too difficult to complete, gym was surprisingly busy so cable machines taken- pivoted
PM (fuelled by cheese and fruit at “welcome back” event)
50min kickboxing and core workout video
3 Likes
Week 8: Day 6 (yesterday)
45min cardio kickboxing workout video
Went to Getty with friend. It was pretty disappointing tbh, but had a nice day nonetheless.
Week 9: Day 1
Squats: 2x5-165lbs (paused), 2x4-185lbs, 1x1-205lbs
good mornings: 3x6-135lbs
Lunges: 1x20 (total)-95lbs, 2x16 (total)-115lbs
15min bodyweight leg and core circuit (leg extension and abductio/adductor machine broken)
squats felt smooth but foot placement struggle- spent a lot of time trying to figure it out, rest of it was fine
3 Likes
Wee 9: Day 2
Front squats: 1x4,2 (misgrooved 3rd rep)-145lbs
Squats: 1x5-165lbs (paused), 1x5-175lbs, 1x3 (bad form on 3rd rep)-185lbs
cable row: 2x9, 1x8-100lbs
btn press: 2x4, 1x3-65lbs
legs tired but not as tired as expected, front squats and squats felt smooth overall but heavy, rest was fine
PM (fuelled by 2 pints of halotop and quest pb cups)
deadlifts: 2x4-255lbs, 1x2-265lbs, 1x1-275lbs
pendlay rows: 3x6-135lbs
straight arm pulldown: 1x18-27.5lbs, 1x12-32.5lbs, 1x8-37.5lbs
deadlifts felt really good, but still struggled at lockout and grip was very sketchy, rest was fine
3 Likes
alex_uk
October 2, 2024, 9:44am
629
anna_5588:
Wee 9
Funny thing to track
Strong deadlifts there, love the pre-workout meal!
1 Like
I’d be terrified to do anything requiring bracing after this kinda gut bomb, haha. That’s fantastic work.
3 Likes
Week 9: Day 3 (yesterday)
40min cardio workout video
Week 9: day 4
50min kickboxing and abs workout video
got blood flowing and had more energy after
2 Likes
Weel 9: Day 5 (yesterday)
Deadlift: 2x6, 1x5 conventional, all 235lbs and used straps
leg extensions: 3x7-105lbs
Abductor machine: 2x20, 1x18-125lbs
Adduction machine: 3x10-60lbs
tricep pulldowns: 3x11-37.5lbs
not too bad, deadlifts were really smooth but grip was not working- failed warmup sets to grip, not sure what’s going on, rest was fine
4 Likes
SvenG
October 5, 2024, 3:12pm
633
My wife commented yesterday that her new deadlift goal is 205x1. Hearing that really puts this:
into context—she’s not big, by any stretch, but I’m pretty sure you’re smaller and lighter than her, and now that I understand where she is, this work of yours is all the more impressive!
Keep it up, @anna_5588 .
4 Likes
Thanks Sven!
My intermediate goal is to get back to 3x bodyweight deadlift by may. Still feels like I have a long way to go.
2 Likes
Week 9: day 6
45min low impact HIIT workout video
just standard cardio, fun and quick
Rest day yesterday but got 42.5k steps walking around with friend
1 Like
Got tired of coding so took time to come up with a menu I’ll make sometime in January when I’m back in Shanghai.
@Brant_Drake
@twojarslave you might also appreciate this one
Must use ingredients :
beet
Mackerel (no herring in Shanghai)
Rye
Cabbage
Caviar
Sour cream
Pickles
Salted meat
Black tea
Honey
Potato
Onion
Spices/seasonings: ginger, mustard horseradish
Mackerel tart
Mackerel tartare (mackerel, salt, lemon juice, spicy mustard, beets, green onion, pickled cucumber)
Mini Rye pie shell
Sour cream
Salmon caviar
Pelmeni
Pelmeni stuffed with pork and chicken thigh (carrots, onion)
Chicken consommé w/ luodun ham (flavour with onion, thyme, carrots)
Toppings: crispy chicken skin, crispy ham, green onions
Salmon
salmon belly, cured in citrus, chamomile, lightly seared
Cucumber jelly w/lightly pickled cucumber
Horseradish cream
Chicken Kiev
chicken breast
Compound butter (homemade butter, roasted garlic, parsley)
Seared cabbage
Potato purée (potato, butter, salt)
dots of Mustard
Beet merengue
beet merengues
Beet jam (filling)
Cigarettes and tea
ginger tuille
Honey whipped cheese
Black tea jelly
Lemon whipped cream
2 Likes
That all sounds great, really great actually, but I gotta ask?
I went to South China once, but I didn’t do any cooking while I was there. I’ve gotten a fantastic Dagwood from a gas station on previous visits, which I’m told is traditional cuisine for that area.
1 Like
twojarslave:
That all sounds great,
Thanks! I can’t believe I didn’t come up with an Eastern Europe inspired menu until now
twojarslave:
I gotta ask?
My aunt and uncle don’t eat beef
twojarslave:
Dagwood
oh interesting. I didn’t know!
I’m pretty sure it was the Route 32 General Store. Stop by if you’re ever in that part of China.
2 Likes
This menu is going to be interesting. It’s dripping Russian.
Do you want legitimate techniques or weird cheffy ideas?
1 Like