That’s the inspiration!
either would be great!
Week 10: day 1 (Monday)
Squat: 1x1-205lbs, 2x2-195lbs (stopped bc technique fail), 1x4,3-185lbs
Front squat: 3x5-135lbs
Leg extensions: 3x5-115lbs
Abductor machine: 3x20-55lbs
- adjusting squat technique so felt awkward but no a problem with strength, rest was fine
Week 10: day 2 (yesterday)
Paused squat: 3x5-165lbs, 2 sets beltless
Good mornings: 3x10-115lbs
Cable row: 3x9-100lbs
Adductor machine: 3x15-55lbs, slow eccentrics
- squats still felt weird, next cycle is going to be lighter with more tempo and pause- should help, rest was fine
PM (fuelled by rotisserie chicken and halo top)
Deadlifts: 1x4-265lbs, 1x3-275lbs, 1x1-285lbs
Pendlay rows: 3x6-135lbs
Lunges: 1x18 (total)-115lbs, 2x16 (total)-125lbs
- deadlifts haven’t felt this good in a long time, still struggled with lockout on the top set
Later…
45min kick-boxing and core workout video
- fun and quick
6 Likes
Week 10: day 3
45min kick-boxing workout video
- had no idea 45min could go by so quickly
Hurricane update: somehow the neighbourhood parents are in got minimal damage despite being a 30min drive from the place where it made landfall.
Water and electricity fine, no structures damaged. A really really big tree got uprooted in the golf course out back though but not our problem.
3 Likes
You know you only have one option now
6 Likes
I don’t think either mum or dad would take up your offer
I’m still in LA
3 Likes
Week 10: day 4
Deadlift: 3x6-245lbs, used straps
Leg extensions:
Abductor machines:
10 min body weight circuit
- legs were quite pissed- deadlifts got done well enough so happy, rest was a slog, was supposed to do some upper body stuff but machines taken and I hate upper body work
4 Likes
Week 10: Day 5
50min cardio kickboxing and abs workout video
- was fun and quick as always
2 Likes
Deload: Day 1
10x20 tire flips -100kg, 1 set every 5 min
10x20 stepups-25lb kb, 1 set every 2 min
- nice to get a break from squatting and deadlifting, this was really fun and hard. planned to do 300 tire flips but form was getting shite and didn’t want to risk lower back
PM
45min pilates class with cohortmate
- this sucked really bad, but fun to go with cohortmate. She’s always surprised how hard it is for me lol
6 Likes
Deload: Day 2
Leg extensions: 9x5, 1x4-100lbs, done EMOM
Abductor machine: 8x8-120lbs, done EMOM
Lat pulldowns: 8x5-70lbs, done EMOM
Tricep pulldowns: 6x8-27.5lbs, done EMOM
side raises: 3x8-12.5lb dbs, done EMOM
- legs dead so decided to just do some easier machine work, felt good
4 Likes
Deload: day 3
40min easy on elliptical
Db bench: 1x8-40lb dbs, 1x8, 3x5-45lb dbs
Adductor machine: 5x10-60lbs
Straight arm pull downs: 4x12-30lbs
- cardio felt good, wow- my db bench sucks now but whatever
Deload: day 4
25x11 push-ups,sets done Emom
25min body weight legs and core circuit
- went by quick but harder than expected
5 Likes
Heyyy
2 Likes
Deload: day 5
45min cardio workout video
- fun, hard and quick as always
Note: I’ve noticed that I’ve been much less hungry this week since I didn’t squat or deadlift. It’s weird
1 Like
Eh, I’d say that’s predictable. You put less recovery demand on your body, so it’s demanding less recovery.
3 Likes
Week 6: Day 6
Elliptical: 42min easy
- felt good
3 Likes
Week 11: Day 1
Squat: 5x5-155lbs, 3x8-135lbs, all beltless
Leg extensions: 3x8-100lbs
Cable row: 1x10,9,8-100lbs
- was harder than expected but squats felt stable and good, I think the hip shift is more of a higher weights thing, rest was fine
2 Likes
Week 11: Day 2
AM
Deadlift: 5x5-245lbs
Good mornings: 1x14-95lbs w/ 3210 tempo
abductor machine: 3x8-145lbs
adductor machine: 3x15-55lbs
- Felt good and smooth but forgot to trim nails so got a bit scraped up, legs were tired
PM (fuelled by eggs and halo top)
Paused squat: 3x3-175lbs
lunges: 3x16 total-115lbs
btn press: 1x14-20kg, 1x8-55lbs, 1x4-65lbs
Tricep pushdown: 3x20-27.5lbs
- legs tired but squats were smooth, less hip shift, rest was hard- legs kind of jelly
4 Likes
Interesting. I don’t remember you ever noting the use of tempo. Is that relatively new or have I just missed it?
I used to. Normally “1 sec pause” is enough. did it this time because it is shorter than saying “3 sec eccentric + 2 sec pause at bottom”
1 Like
@alex_uk re: rules for social interaction, responding here bc I don’t want to clog Andrewgen’s log
I personally have issues picking up social cues, so rules are useful. It’s sort of like counting steps when dancing. I count the ratio of me speaking to my conversation partner speaking bc I have a tendency to dominate the conversation
personally, I disagree with a lot of Andrewgen’s perspectives on women though. I am just not in a place to speak on it because my preferences are not the norm.
1 Like
Week 11: Day 3
45min cardio kickboxing workout video
- fun and quick as always
1 Like