Wife weight lol, I’m just recording her lifts so I remember what to reference for her next week
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Got it, thanks! (Seems obvious now…)
Mrs. Atlas13 is strong!
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For a 5 foot nothing lil gal, she’s got some oomph. She’s pretty proud of the squat, and is really trying to get a 135lb bench.
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Notes:
- day went well. Feeling strong on press, happy to match reps from last week on CGBP.
- hosted Thanksgiving with some friends yesterday. Baked a turkey that turned out really nice, was pleased with that, never done it before so wasn’t too confident going in haha. Also, friends brought deviled eggs…. I ate way, way too many.
In other news, the Mrs and I are trying to start dressing better in general (kinda easy to not have a nice wardrobe when you’re in uniform 90% of the time). Starting with some “athleisure” since it’s what we wear most days, either at the gym (garage…) or around the house. Excited, haven’t gotten myself nice clothes in…. Idk. It’s been a minute haha. We’ve been pretty frugal to pay for the wedding without cutting into how much we put in investments, and ended up having a lot more left over after the wedding then expected, so just gonna save most of it but also treating ourselves to a little luxury
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Enjoy that little slice of luxury, my friend. You’ve got plenty, you can’t take it with you, and you may as well squeeze the juice out of life while you can - why the hell not?
Super happy for you!
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Just catching up in here, and oh my goodness, congratulations!
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Notes:
- RDLs moved great. Threw on a belt and the sets seemed too easy, gonna bump weight.
- decided to just mess around with front squats today. Dropped 275. Honestly, it wasn’t “heavy” on my legs, I just couldn’t figure out how to get to the bottom of my squat without having the bar roll forward off my chest.
- lunges had my legs absolutely cooked. Hamstrings cramping so bad I could hardly lower myself even with just bodyweight.
@jdm135 haha, fully intend to. Also have some technical shopping we gotta do for the Kilimanjaro trip, so about to head out to the mall rn, catch some Black Friday deals!
@EmilyQ thanks!!
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Work for today:
Notes:
- bench moved well. Did a sort of 5+ on the last set. Easily had 12 reps or more if I wanted them, but stopped the set as soon as bar speed slowed at all. Basically AMRAP of powerful reps, felt pretty good.
- happy with accessories, definitely gaining strength on db pressing movements.
- as life gets busy, kind of going back to basics. Compound lift for 5x5ish at submax but decent weight, followed by a handful of exercises for 3-4sets of 6-12 reps. Progress is just beating the logbook. No brain power, which is kind of beautiful lol.
- ordered a few tshirts from Gymreaper. Not much of a branding guy so just tried to find the ones without any logo. I’ll be honest, I’m impressed. They fit great and the qualities pretty good.
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Alright, I’ve missed some days
Tuesday:
45 min ruck
Wed:
Today:
Notes:
- 4x6@160 on press was pretty tough, last rep was a bit of a fight.
- happy with CGBP. It’s not hurting my shoulder at all. If I can keep progressing this, I may end up just switching my bench to close grip altogether.
- nice pump afterwards
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@QuadQueen behold!
(I pretty much just tag you on all my food now haha).
1 baked sweet potato, 8oz 93/7 ground beef, 2 eggs, 1/2 cup 2% cottage cheese, 1/2 avocado, sprinkle of salt n pepper over it all
This. Was. Amazing.
I wanted to start doing a slightly bigger dinner and cut out some snacks during the day. I find it’s both an effort to fit in smaller meals at work, and and effort NOT to eat more in the evening, so may as well just lean into it.
What I didn’t expect was how much I’d love this. Seriously, it’s not fancy, but holy hell I haven’t enjoyed digging into a meal this much in a long time. I just finished and I’m legitimately upset that the Mrs and I have dinner plans tomorrow, because I wanna have this again ASAP lol
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I LOVE IT!! And this looks beautiful and so good! It’s crazy how sometimes it’s the simple meals are the best ones. Who needs fancy and high maintenance? (I also apply this concept to my hair, makeup and wardrobe… lol.)
Just tell her that you’ll cook for her instead… 
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Nice journal!
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My stomach just growled quite loudly. Did you hear it across the country? I’ve seen this beef bowl so many times on the Gram, I really need to make it.
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Notes:
- RDL felt good
- Box squats were interesting. Going to the bench since I don’t have a box. Cuts the reps just high of parallel, but also means it’s 100% quads on these things. Not sure if I like it or not, reduced ROM is throwing me off a bit.
@QuadQueen I was the grill master at Korean BBQ, if that counts
@Friedrich lol, they were just cheap Amazon finds
@unicornsandrainbows it’s pretty easy to throw together, and the air fryer actually makes baking a batch of potatoes together pretty easy!
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Work for today:
Lunchtime workout:
Conditioned: Rower VO2 max intervals
4 rounds, 4 min on, 4 min off.
Total distance: 4203 yards
Evening workout:
10 min mobility
Notes:
- changing my conditioning a bit. I’ve been going HARD on the zone 2 work, and honestly I may have overfocused. Don’t get me wrong, I feel like I can hike all day without tiring at all, but I also feel like I’m missing some of that top end conditioning. Just been too long since I’ve really blown my lungs out. Well, the treks in under a month, so not gonna be changing a lot anyway between now and then, so starting to add some hard conditioning back in.
- man, did this fill the job for hard conditioning. Goal was to keep a 1:55 500m pace for all intervals. Without fail, I could do that for the first 2 minutes no problem, even dropping into faster times without meaning to, and then the last two minutes I’m fighting the reaper just to keep that time under 2:00/500m. Brutal, but I dig it.
- bench moved pretty well. 200x8 still moved fast, prolly had 11-13 in me if I was grinding out reps.
- accessories moved well. Managed to beat volume load from last week on all lifts.
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Well done!
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@Friedrich thanks!
Work for today:
Conditioned: incline treadmill LISS.
45 min, 11inc, 3.2mph
Notes:
- this felt good. The difference between 10 and 11 incline is more noticeable than you’d think. Think I’ll keep this to 2-3 times a week, with harder cardio twice a week, largely doing the rower for harder cardio sessions
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Work for today:
Lunchtime workout:
Conditioned: 30 min LISS incline treadmill
11inc, 3.2mph
PM Workout:
Notes:
- little shorter lunch workout due to meeting schedule. Still felt like I got something in.
- very happy with squats. Previous rep PR at 285 was 8 reps. Beat that by 2, this time keeping form real hi bar and not falling into my old pattern of just low bar lifting a hi bar placement. Really smoking the quads here.
- really has me pretty pleased with my programming. I was nervous swapping to hi bar and dropping weight like this, especially with submax work requiring me to go so light. But the light squat work plus focused accessories continues to pay off, and I think Im really making progress here.
- I’m not sure if I have any intention of going back to low bar, don’t see a point to outside of a competition, and I do feel this high bar has a much better general athleticism carryover.
- now to see if I can recreate this progress on bench lol.
- I’m thinking of a dedicated squat cycle when I get back from Kili, thinking 8-12 weeks of 2x a week hi bar squatting. Maybe 1 beltless day? One heavier one lighter? Gotta play with it. Then go into a Deadlift ROM progression block after since @T3hPwnisher has everyone doing it haha. Spend the entire time chasing pressing volume on upper body, building the pecs and shoulders. Then shift to a 3x a week, full body, slightly lower volume approach for 6 weeks to recover from the 20ish week onslaught. And that’s about half a year planned out lol, so not looking past that. But it seems like a good outline so far.
- also, planning a serious Cut after the honeymoon. I’ve been doing a very half assed cut for a bit, and the result has been half assed. Essentially, I’ve cleaned up my diet, but have refused to deny myself anything I want to in social situations, so long as my conditioning goals are working. Well, I’ve been nailing my conditioning goals, so I haven’t been sweating the scale. I think I look the best I ever have at this weight, but it’s still too much weight. Kinda have a weird thing in my head about turning 30 next year, goal of mine is to be under 210 by 30, and then never go over it. Not because of aesthetics, but because despite my health markers being great, I know the size would catch up with me eventually, and 30 feels like the age to start being a little bit responsible.
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I noticed that personal record. Congratulations.
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Hell crazy enough I saw elitefts posted this today! It must be a sign
https://www.instagram.com/p/DSFzKoAiV10/?igsh=MTF6bW1hZmU0aHByaA==
Also did you ever finalize your monster mash in the one pot recipe? I found this and it comes out good enough (it’s very bland if you follow the recipe exactly as written)
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