Atlas13 Burning the Boats

Training Training Logs
2482

07Jan25 Cycle 1 Week 2 Day 2

Incline bench:

150x10 3.5 RIR
150x10 3 RIR
150x10 3 RIR
150x11 2.5 RIR

Chest support db row:

50x10 3 RIR
50x10 3 RIR
50x10 3 RIR
50x11 2.5 RIR

Db bench:

55x10 4 RIR
55x10 3 RIR
55x10 3 RIR
55x10 2.5 RIR

Cable single arm hi row:

55x10 3.5 RIR
55x10 3.5 RIR
55x10 3 RIR
55x10 3 RIR

Rope Tricep pushdown:

40x13 3.5 RIR
40x13 3.5 RIR
40x12 2.5 RIR (realized I only rested like 30 seconds before this set. Gotta watch that)
40x13 2.5 RIR

Cable curl:

40x11 3.5 RIR
40x11 3 RIR
40x11 3 RIR
40x12 2.5 RIR

Hammer curl:

25x11 3 RIR
25x11 3 RIR
25x11 3 RIR

Totals:

Pecs: 8 sets
Lats: 8 sets
Shoulders: 4 sets
Triceps: 8 sets
Biceps: 7 sets

Conditioning:

Ruck: 45lbs, 7.33 seconds.

  • walked outside, nearly busted my rear on some ice, decided this was stupid.

LISS row: 30minutes, 5611 meters

Followed by even more snow shoveling

Notes:

  • another snow day. Life is grand.
  • Incline felt good, feeling powerful off the chest.
  • My back is loving rows. I don’t mean from a muscle building perspective, but two weeks of consistent rows again and my back just feels great throughout the day.
  • I’m taking videos of all my sets. I didn’t realize how time consuming that was. Need to get better with the little tripod lol.
  • Rower felt nice, though it feels weird to purposely round my back that much during cardio. Definitely still learning form, there were times when I was cruising at 2:20/500m that felt significantly easier than 2:50/500m. Just gotta learn this a bit more
  • YouTube video editing looks hard. Snowday project for me to learn how the heck that works.

@littlesleeper thanks man! I also like my little squat rack tunnel lol. Had to convince the Mrs though, but she came around

@QuadQueen this is my level of cooking haha

@T3hPwnisher that’s about to be me for the next few months, though the Mrs want an air fryer to make crispy potatoes, so that should be coming soon. I’m trying to find one that’s stainless or cast iron, starting to get a little heebie jeebie about nonstick pans. Not sure if it’s real or not, haven’t had time to look, but I don’t really feel like finding out lol. And I love the gym, it’s as good as I always hoped! Little cramped with the two racks, but the Mrs wanted her own so that’s we she gets lol

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2483

if it ain’t broken, don’t fix it!

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2484

Might be my favourite part of your new gym, that’s such an awesome start to married life! (Not necessarily just that you’ve got a his and hers squat rack, more that it symbolises shared goals and vision that will be worked out together at the same time).

Loving the new set up, anticipating great things here as you chase down those ambitious goals!

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2485

09Jan25 Cycle 1 Week2 Day 3

Hi handle trap bar deadlift:
75x10, 165x5, 255x5, 345x3
405x8 4 RIR
405x8 4 RIR
405x8 3.5 RIR
405x8 3.5 RIR

Belt squat: lots of sets trying to figure out form
95x10 4 RIR
95x10 4RIR
95x10 3.5 RIR
95x10 3.5 RIR
95x10 3.5 RIR

45 degree db back raise:
15sx10
15x10
15x10
15x10

Heels elevated goblet squat:
55x10 5 RIR

Superset:
Face pull: 50x12, 50x12, 50x12
Ab wheel: 10, 10, 10

Conditioning: 30 min run, 2.59 miles, 11:35 pace

Totals:
Quads: 6 sets
Hams: 8 sets
Glutes: 8 sets
Shoulders: 3 sets
Core: 3 sets

Notes:

  • deads felt good. Considered adding more weight, but didn’t want to get ahead of myself on the program.
  • Belt squats pissed me off lol. Just didn’t feel right, and I could see it when I videotaped a few sets. Ended up halving the weight, bringing my feet in a ton, and stepping back like 6 inches. Halved the weight, and damn if it wasn’t still tough. All quads, no glutes or back, which is kind of the point. (Okay some glutes, but you know what I mean)
  • Accessories felt great.
  • Run was interesting. I have a beautiful trail through a park right by my house, which was amazing. Running around a lake, through woods, by baseball fields and ice skating rinks, it really is idyllic. I enjoyed that a lot. Pacing was very variable. The park has some hills, and then there was still some patches of ice. I tended to increase speed uphill, really just working harder, not great for zone 2. When I got to ice, my pace was dropping to mid 13 minute as I basically focused on not eating the pavement. Somehow that averaged out to the same pace I normally use for zone 2, but I’ve always been a bit faster on land than on a treadmill.
  • it’s still cold. In the gym, and the run. Not a fan

@alex_uk man, I could not agree more. Funny story alone those lines actually. I am a very “Type A” personality. I’ve worked incredibly hard to get where I am, and have managed to achieve all the things I have because I focus a lot on goals. I enjoy it though, self improvement stuff like that really excites me. But, I have learned that I can get a bit too excited in including others. Just because I think some of this stuff is fun (lifting just one example), doesn’t mean other people do, and it can come off as me trying to say “you need to do this to be better” rather than my intended “isn’t it so cool how we can do these things?”. The thing is, I am very aware of this, so I WILDLY overcompensate to make sure it doesn’t seem like I’m pressuring people. So my wife mentions she’d like to workout with me, I get all excited, but an entire rack and barbell for her, buy a rower because she said it’s her favorite cardio, rearrange the gym floor plan
 then think “oh shit. She didn’t say she wanted to like get serious about this. I hope I’m not going to much.”

So she gets to the house (we have 2 more months long distance, but she was here for the holidays) and I’m like “hey sugar, I’m gonna go workout, you want to join?” And she looks at me like “why is that a question?” Okay, cool, she’s down. We get in the gym, she says “alright, you gotta teach me” and so I stop and go “well we should start by talking about your goals and what you’d really like to get out of lifting” to which she replied “I don’t know enough about lifting to know the difference yet. Im your guinea pig, just tell me what to do.”

So we workout for the two weeks she’s here, she enjoys it. Pretty decent at it. Never lifted weights, but has years of Army PT that actually built a fairly solid base for a tiny gal. In my head I’m still like “hmm, maybe she will lift with me at the new place. That will be cool.” And then literally the first night apart she asks me “when are you going to send me a program so I know what to do until I’m out there?!”

So I have her on a bastardized starting strength program (because barbell rows suck, and she doesn’t know how to do power cleans) for two months to get some submax reps and sets under her belt until she gets out here, and she texts me whenever she is heading in for a gym session.

Maybe I shouldn’t of been so concerned lol

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2486

The more you post, the more I think we’re related
or time displaced clones ala TimeCop.

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2487

I’ll take that as a compliment! Lol, not surprising to see some similarities there, given backgrounds.

Also confession, I’ve never seen time cop, which I feel is slightly justified because I wasn’t born when it came out haha. I think I got the gist of the IMDb page though

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2488

I don’t think I’ve ever seen it start to finish, but you really don’t need to see the majority of JCVD’s films to be able to know what’s inside them. Steven Segal has the same corollary, haha.

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2489

New pet peeve; trying to calculate calories and macros where the total calories don’t match up to the macros
.

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2490

11Jan25. Cycle 1 week 2 day 4

Seated BTN Press
105x10 3 RIR
105x10 3 RIR
105x10 3 RIR
105x11 2.5 RIR

Wide grip lat pulldown:
130x10 4 RIR
130x10 4 RIR
140x10 3 RIR
140x10 3 RIR
140x11 2.5 RIR

Db 10 incline bench:
55x10 3 RIR
55x10 3 RIR
55x10 3 RIR
55x10 3 RIR
55x11 2.5 RIR

Seated cable row:
120x10 3 RIR
120x10 3 RIR
120x10 3 RIR

Lat raise:
20x12 3RIR
20x12 3RIR
20x12 3 RIR
20x12 3 RIR

Straight bar tricep pushdown:
60x10 3.5 RIR
60x10 3.5 RIR
60x10 3.5 RIR
60x10 3.5 RIR

Barbell curl:
60x10 3 RIR
60x10 3 RIR
60x10 2.5 RIR
60x10 2.5 RIR

Conditioning: 30 min row

Totals:

Shoulders: 8
Chest: 5
Lats: 8
Tris: 8
Biceps: 7

Notes:

  • jumped 10lb on BTN press, which didn’t sound like much but that is a 10% increase lol. Still felt strong, but I did have to focus on form a bit more.
  • Still love having a lat pulldown at the home gym. Rep made a great product, freaking smooth.
  • I need to get a gym clock, keep on wanting to rush my rest periods.
  • Worst part of videotaping: seeing all the faces I make while lifting.
  • Have some shin pain. Actually, have a lot of it. Not used to running outside, really not digging it. Don’t think the ice helped. Decided to go low impact today.
  • starting today, Vertical diet. Spent a good chunk of time yesterday planning it all out, did all my cooking today. Planning to NOT do any carb cycling to begin, mainly because it’s a tool I don’t need yet, and I’d like to keep it in the back pocket. Definitely eating a lot of food. Starting at about 2550 calories daily. Nice thing is, if I need to add or cut, all I really gotta do is adjust how much rice goes into my “monster mash”.
  • There’s also a ton more to the diet than “red meat and rice” that I didn’t know, but I like it. Good foods.
  • Bought my supplements I mentioned in my long post. Creatine, magnesium, D3, melatonin. Gonna start using those.
  • Need to find a place to get beef here. Costco only had 80% lean, I use 93. Grocery stores were charging 8.99/lb, which seems crazy high to me. Walmart normally was my favorite, but there isn’t a Walmart nearby. Gotta be a commissary nearby I can hit up.
  • That being said, this is still a fairly cheap way to eat. Eggs, rice, nuts, oranges, nothing is too expensive.
  • Weighing myself daily to see how these macros treat me.
  • Had a filling fall out mid workout. That was fun.
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2491

Ya know, one more thing.

Quitting nicotine. Started chewing tobacco as a kid, moved to nicotine pouches on my 2nd deployment. I’m gonna stop.

This is totally spur of the moment. Ran out two days ago, been busy so haven’t gotten more. Figure I may as well quit while I’m doing all this other fitness stuff.

Why talk about it here? Because I am a huge believer in shame as a motivator lol. So now it’s out there and I have no choice but to follow through, otherwise strangers on the internet will think less of me haha

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2492

No scurvy for this sailor! lol

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2493

lol so interesting fact there. I haven’t gotten oranges in forever, because I had em on the ship, and they weren’t great. Not bad, but just
 meh. I got these fresh oranges, and I completely forgot how amazing they normally taste lol. Big fan

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2494

Haha awesome story, really cool to have a wife that will hopefully share this hobby:

Seems like she’s pretty keen as well!

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2495

I did a thing

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2496
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2497

Enjoyed that, I feel seen on the zone 2, I’ve been putting that off for closing multiple decades, might be because I’ve never put any goals on it, just do it because, doesn’t work for me.

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2498

How quickly have you added mileage each week? Also, how are your shoes? Do you have dedicated runners?

I know you weren’t asking, but as someone currently identifying as a runner, I want to help.

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2499

This was my first thought too.

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2500

13Jan25 Cycle 1 Week 3 Day 1

SSB:
235x10 3 RIR
235x10 2.5 RIR
235x10 2.5 RIR
235x10 2.5 RIR
235x10 2 RIR

RDL:
155x10
155x10
155x10
155x10

Db BSS:
15x12 2.5 RIR
15x12 2.5 RIR
15x12 2.5 RIR
15x12 2.5 RIR

Hand supported 30 Nordic curl
10
10
10
10

Superset:

Face pull: 50x12, 50x12, 50x12, 50x12
GHD Sit-up: 10, 10, 10, 10

Totals:
Quads: 9
Hams: 8
Glutes: 13
Core: 4
Delts: 4

Notes:

  • squats felt fantastic. I’ve never been able to use the SSB like this, but I’m finally strong enough in my quads that I can ACTUALLY focus on quads with the SSB. If I try, I can just lock my back, and if that bar moves, it’s from the quads. Much different than the “by any means necessary” way I’ve done these before, and I dig it.
  • 5x10 is a lot of squats.
  • Crazy low back pump on RDLs. Was lying down in between sets to try to get it to go away. Work had me sitting at a desk all day, which I doubt helped.
  • Finally getting the hang of Bulgarians
  • Was able to lower the height of the GHD, less afraid of the sit-ups now

@unicornsandrainbows @simo74 this is my first time running at all in about 3 weeks. But, this distance is pretty significant shorter than previously. Was doing around 5 miles 2-3 times a week, so the volume wasn’t crazy here.

But, two things. 1, I was running outside. I’ve been exclusively treadmill for a decent while now, and outside definitely sucks more. Also, and I know this is dumb, but I was wearing my old sneakers. My new(er) ones weren’t unpacked yet, in some moving box, so I was wearing some decent running shoes that I bought
5 years ago? They’ve been my yardwork shoe since I retired them lol

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2501

I think you know the problem. LMAO

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