Atlas13 Burning the Boats

Training Training Logs
2502

Your legs and get de-aclimated alarmingly fast. Even three weeks could be a reset as far as your shins are concerned. I’d add in walking breaks or even do a C25K program as you work back into things. Mileage building should be painfully slow, no more than 10% per week.

Also this. Totally understand the move and getting in the run where you can, but it’s definitely contributing.

2 Likes
2503

Looking swole, my man! I swear your arms are as big as my legs—they certainly look that way in this video.

1 Like
2504

@simo74 @unicornsandrainbows yeah, it wasn’t the smartest move on my end, waiting until they feel 100% again, then I’m gonna just go super slow for the next couple weeks, maybe just 1-2 runs a week. Past experience shows if I let my shins get bad, the problem can stick around for a long time, so trying to avoid that

1 Like
2505

@SvenG thanks man! I’ve always naturally had bigger arms, store a lot of fat in my upper arm lol. Makes up for me hating to ever actually train them lol

3 Likes
2506

14 Jan 25 Cycle 1 Week 3 Day 2

Incline Bench:
155x10 3 RIR
155x10 2.5 RIR
155x10 2.5 RIR
155x10 2.5 RIR
155x10 1.5 RIR

Chest support row:
55x10 2.5 RIR
55x10 2.5 RIR
55x10 2.5 RIR
55x10 2 RIR
55x10 2 RIR

Db Bench:
55x11 3 RIR
55x11 3 RIR
55x11 2.5 RIR
55x12 2 RIR

Single arm cable hi row:
60x10 2.5 RIR
60x10 2 RIR
60x10 2 RIR
60x10 2 RIR

Rope pushdown:
45x12 3 RIR
45x12 2.5 RIR
45x12 2 RIR
45x12 1.5 RIR

Cable curl:
45x12 2.5 RIr
45x12 2 RIR
45x12 2 RIR
45x12 1.5 RIR

Hammer Curl:
25x12 2.5 RIR
25x12 2 RIR
25x12 2 RIR

Conditioning: 20 min row: 4401 meters

Totals:

Pecs: 9

Lats: 9

Tris: 9

Bis: 7

Shoulders: 5

Notes:

  • incline bench felt good. The last set was tough, definitely a major fatigue difference between 4 and 5 sets. One more week at 5 sets, then testing week, then deload.
  • Should probably start using some straps on rows at some point, but not yet.
  • Starting to push some effort on the DB bench. Programming like this is always interesting to me, because it seems so easy at first, and then later in the workout your muscles just go “I’ve done enough reps thank you” and give up
  • Great pump from curls today. Most attention I’ve given arms in a long time.
  • I’m definitely a rowing amateur still. It’s not “smooth” yet, like every row is its own step, not like I am in continual motion. I’ll get there.
13 Likes
2507

16JAN25 cycle 1 Week 3 Day 3

AM: Navy PT
20 minute cardio circuit
20 minutes Yoga

PM: Strength

High handle trap bar:
415x8 4 RIR
415x8 3.5 RIR
415x8 3.5 RIR
415x8 3 RIR
415x8 2 RIR

Belt squat:
102.5x10 3 RIR
102.tx10 3 RIR
102.5x10 3 RIR
102.5x10 3 RIR
102.5x10 3 RIR

45 degree back raise:
20s x10
20sx10
20s x10
20sx10

Heels elevated Goblet squat:
60x10 3 RIR
60x10 3 RIR

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

Totals:
Quads: 7
Hams: 9
Glutes: 9
Shoulders: 4 sets
Core: 4 sets

Notes:

  • First things first, everyone peep the Costco sweatsuit for the gym fit. My in-laws got everyone matching sets for Xmas. I’ll be damned if it’s not some of the coziest clothes I own lol.
  • deadlifts felt good. It’s kind of insane how much fatigue difference there is between 4 and 5 sets. I finish my 3rd set, and doing another seems like easy. I finish my 4th, and check my notebook to make sure I didn’t miscount how many sets I did lol.
  • Absolute GAME CHANGER on belt squats. Threw on the dip bar to the rack to act as “handles”. I hardly touch it, but it lets me stay much more upright, not being pulled forward with the arc of the pendulum. This is a serious game changer.
  • Serious low back pump on the back raise. I’ll be honest, I can’t remember the last time I had a low back pump. It’s been years. My Low back just typically isn’t one of the things that I get a good pump on, but with all this volume, I am feeling it like crazy.
  • Starting to wonder if I should count shoulder work like I Am. I feel like my “totals” are a little artificially high, just because front delts get hit by so much, but that doesn’t do anything for my side and rear delts, and those are (I think…) completely separate muscles. But also, splitting up my felt into 3 categories sounds ridiculous for a strength guy trying to put on some “off season size”
12 Likes
2508

Work for today:

Conditioning: 30 min ruck, 45lb

Notes:

  • easy ruck. More of just a walk really, not trying for any sort of speed with the patches of ice still around. Still, beautiful day, this was nice.

Other notes:

  • vertical diet going well. Had a few work functions that were over meals, so didn’t get my 100% compliance, but ate pretty well. Weight jumping all over the place, downward trend but I really lose a ton of bloat with the vertical diet
  • Also on that note, this diet is cheap. Without spending money on protein bars or other “hacks”, I’m around $75 a week for me, which is super low for me. Most expensive part is the 93/7 ground beef. The rest? Rice, potatoes, oranges, spinach, carrots, there’s nothing there that’s more than a few bucks for a weeks worth.
  • am having some trouble finding enough beef lol. Our Costco has been all out of the 93/7. The local grocery stores here sell at criminal prices. Ended up going to a commissary and buying their entire stock lol. Put it in the freezer as my “emergency meat”
  • still no nicotine. Never tried to quit before, but it’s… underwhelming? lol. I realize how much I relied on it for energy when really sleep deprived, but I’m getting sleep now anymore, so I just don’t need it to keep me “on the mark” like I used to. Don’t get me wrong, I’ve been using nicotine daily for 14 years in some form (dip, chew, recently nicotine pouches). I definitely crave it. But when I want it, I just think “well this sucks.” And then I don’t do it. It’s really not that complicated lol. I don’t get the hype.
  • bought a treadmill today, should be arriving sometime next week. Very excited for that.
13 Likes
2509

Do you have a meat grinder? Might have some luck just getting some roasts and making your own ground beef.

Been awesome seeing you moving along with the home gym and the vertical diet. I really want to comment so much more with every post you write, haha.

2 Likes
2510

I don’t have a meat grinder, but one’s definitely on the list! Outside of vertical diet stuff, it’s honestly just something I need for when I hunt (I say as if I’ve spent a deer season on land in recent memory…). Always used my fathers, but past time I got my own.

Comment away my man, I’m always excited to hear anything you’ve got to contribute!

1 Like
2511

Ah, I meant more from a bandwidth perspective. I wish I could comment MORE: I have so much fun reading, but would eat up all my time writing how much I agree, haha.

1 Like
2512

Totally understandable. I have SO many logs on here that I feel deserve more attention than I’m able to give them, legitimately impressed by some poster’s engagement level on seemingly everyone’s logs

1 Like
2513

Good for you! I, to be honest, smoke 4-5 Pall Malls a day. It is time to stop. I laud your quitting.

1 Like
2514

I quit dip/zyns awhile ago and had the same thoughts. I found it pretty easy and didnt really think twice about it. Maybe it’s different than smoking cigarettes in terms of addiction levels.

1 Like
2515

18Jan25 Cycle 1 Week 3 Day 4

BTN Press:
110x10 2.5 RIR
110x10 2 RIR
110x10 2 RIR
110x10 2 RIR
110x11 1.5 RIR

Lat Pulldown:
140x10 3.5 RIR
140x10 3.5 RIR
145x10 2.5 RIR
145x10 2 RIR
145x10 2 RIR

Db Inc bench:
55x11 3 RIR
55x11 3 RIR
55x11 3 RIR
55x11 3 RIR
55x12 3 RIR

Seated cable row:
125x10 2.5 RIR
125x10 2.5 RIR
125x10 2.5 RIR

Lat raise:
20x13 2 RIR
20x13 2 RIR
20x13 2 RIR
20x13 2 RIR

Straight bar tricep pushdown:
65x10 3 RIR
65x10 2.5 RIR
65x10 2.5 RIR
65x11 2 RIR

Barbell curl:
60x11 2.5 RIR
60x11 2 RIR
60x11 2 RIR
60x11 1.5 RIR

Totals:

Shoulders: 9
Chest: 5
Lat: 8
Biceps 7
Triceps: 9

Conditioning: 3 mile run

Notes:

  • BTN press is feeling good, but this was definitely heavier. Funny how such small changes of weight tends to make overhead feel so significantly different.
  • Great contraction on lat pulldowns.
  • Db bench is feeling like it did with juggernautai, where I felt like I was sandbagging it all the time, but then it also got drastically stronger while I did. I think good things are gonna come here.
  • Busier day, kind of rushed the last half of the workout due to time constraints.
  • Finally got around to hanging the flags and barbells. Wife’s got a couple she’s bringing, then maybe buy a few more, gonna keep these walls COVERED lol. Also got a few pegs for the pegboard, hung some more there
  • Just went for a run around the neighborhood, slow jog

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IMG_72874032×3024 2.68 MB

IMG_7289
IMG_72894032×3024 2.02 MB

IMG_7288
IMG_72884032×3024 3.21 MB

@Friedrich @Stormblessed you know, maybe controversial take, but I think it’s MUCH easier to quite something like nicotine than it is to stick to a healthy diet. And logically, this makes sense (To me anyway). When I stopped nicotine, I stopped it. Nicotine is off limits. I want it? Too bad.

But when it comes to food? Well you don’t just stop eating. You still gotta eat. You just need to eat in a specific way. And that “gateway” to the action of eating makes it easier to overdue it. If i HAD to have some nicotine everyday, i think it would make limiting how much I use drastically harder than just going cold turkey, because once you have some, your head starts to justify more.

I also think this is why so many people do well with elimination diets. It’s easy to say “no bread” “no carb” “no fat” “no meat” or whatever example you want. By having a hard “never” your psychologically can follow that easier rather than a “have some, but not too much.”

So yeah. That’s my unqualified opinion lol

Side note: Cooked a batch of monster mash tonight. Used Lawrys seasoned salt, never tried it before. Super good, though I underestimate how strong it was and used way too much lol

14 Likes
2516

Totally agreed. There’s definitely a social pressure to eating poorly as well. As simple as it is, it’s a DIFFICULT decision to get the healthy option at dinner. Then you smell everyone’s burgers and fries etc.

Someone offers me nicotine, I say no, and nobody really comments and there’s less temptation.

1 Like
2517

You know, this also brings up a good point.

As a child I was warned about peer pressure. No one’s ever pressured me to do drugs, or to smoke. The only “peer pressure” I’ve ever really gotten about alcohol was from good friends, who definitely said it in good fun and have been amazingly supportive if I ever seriously say I don’t wanna drink. But food? Holy shit. Turn down a brownie at work and watch as half the office prepares their pitchforks lol. And that’s in the freaking military where (theoretically anyway) everyone’s supposed to care about fitness lol

5 Likes
2518

If you made a super big batch with leftovers, add a bunch more veggies and some potatoes to dilute it a little bit. That’ll help make it a little more enjoyable!

Also, I’m super excited to see which treadmill you got!

1 Like
2519

I picked up the Horizon 7.0 AT. Wanted something that didn’t use IFit, because I pay for enough subscriptions lol, and this one seemed like a good deal for the money.

1 Like
2520

The peer pressure regarding food is nuts. I’ve brought my own food to family things lately and the comments are insane. It’s no wonder younger girls (and guys) are getting eating disorders. Someone is always looking at what you’re eating and making comments if it doesn’t conform to them!

People judge heavily for trying to get in shape and eat healthier. It’s really backwards man, bothers me a lot.

3 Likes
2522
10 Likes