Superset:
CGBP: 135x8, 155x8, 155x10, 145x8
Band pull apart: 4xBx13
Giant set:
Dips: 8, 8
Lat raise: 15x15, 15x15
Hammer curl: 25x12, 25x10+3 alt
Conditioning: 15 min Tabata cycling class: 250 cal
Notes:
happy with my Press. 155x5 was tough, but a touch easier than last week, and my subsequent sets were all for higher reps than before
chins are interesting. Only doing them once I week, I can tell Iām not as āin the grooveā as I was a few months ago, which in turn means Iām just muscling the reps more. That being said, Iām also still increasing my reps. I feel I could do some freaking damage on these if my elbow was willing to play along with more than once a week. Still, going in the right direction
CGBP felt strong. Getting better at holding tightness on the bench, changed around my setup and itās helping. Never thought about that part of weight loss lol.
fasted workout due to time, hit my final loop on my belt. Looks like itās time to get a new one. I was really excited for this moment months ago, but now Iām just annoyed I have to spend money lol. Thinking maybe a lever belt? Going with Pioneer again, good experiences with the brand
crushed front squats, felt good. Every rep was strong, definitely had more pounds in the tank. Paused reps are helping, really making me key in form. Noticing more than ever the āsit between your legsā part other than the sitting on top, still struggling to really get it down, but getting there.
I seriously dig RDLs now that I threw on some straps. Just a different movement altogether lol.
goblet squats are all done with no lockout, deep reps, probably the most bodybuilder-esque thing I do.
went on a double date last night to a nice restaurant down town, had some of the best fried chicken of my life. I am convinced that crappy foods make me stronger. Fill me up on processed fats and questionable meat, and I will guarantee you a PR the next day lol.
Loved reading this. It was exactly what I was thinking when I read the weights and reps. So good to hear you proud of yourself because you are doing a damn good job sir. Salute.
Axle bench: 165x3, 185x5, 205x5, 220x4 (failed on 5th rep, damn near had it, was a long grind), 205x5, 180x10 (PR)
Superset:
Db row: 100x10, 100x10, 100x10
Dips: 10, 10, 11
Giant set:
Axle curl: 45x10, 60x10, 65x10, 65x9
Band Pushdown: 4xGOx15
Seated DB clean: 2x15x12 switched to rear delt raise: 2x15x10
Conditioning: 30 min cycling ride, 535 calories burned
Notes:
Iām content with axle bench. Really thought I had 220 for 5, but just barely missed it. One more cm past my sticking point and I would of finished easily. Still, it went pretty well, I used more weight building up to it than last week, and I hit a PR on my back off set. I know 5lb a week increase isnāt realistic long term, so Iāll take the total load increase I got from this lift.
dips went well. Rows went well.
gonna take a break from seated cleans for a bit. Every rep, I just get this pop in my left shoulder, and itās starting to twinge a bit when I feel it. Going to rear delt raise instead. Similar target muscles, hopefully a bit easier on the rotator cuff.
conditioning was all about the mental game today. It is brutally hot outside. 100+, 90+humidity, heat advisories, whole 9 yards. I was sweating like crazy just walking into my garage. Had to stop between sets to towel off, was chugging water trying to stay hydrated, just brutal. I wanted to skip conditioning on account of the heatā¦. So I decided I needed to beat that weakness. Thereās nothing I loathe like longer cardio sessions, so a 30 min HIIT interval cycling ride seemed like a good challenge. Itās a class, so thereās recommended speeds and resistance. My goal was to keep resistance high and outside of the recommended band without ever letting speed drop out of recommended band. Same goal I normally do, but not with this heat nor generally for this long. I did it, but holy hell did it drain me. My entire body is just soaked. Fingers all wrinkled up, puddles of sweat on the floor, hell I was actually able to pour out a few tbsp of sweat from my shoes after my socks became so saturated they couldnāt hold anymore. This was 100% just a mental challenge for myself, 30 minutes of suck after a 12 hour workday and full lift, but damn did it feel good to finish that. Body is starting to feel pretty damn capable again.
This is extremely important to recognise and to harness going forward. I know @T3hPwnisher is big on ringing your own bell when you are doing good things. Something I am not great at and he keep reminding me. It is not just OK to feel good about this stuff, it is the secret sauce that will propel you forward to the next level. I truly love reading your log, you have a true transformation mindset and I am always excited to see what you are going to bring next.
big deadlift PR. Was a total grind, but I got it. Video shows the reps moved fairly cleanly. Also a little psyched at how the arms looked in the video. Also a little not psyched about the weird ass face I made deadlifting.
insane heat again today, high reps for SSB was just not in the books. Couldnāt hold a brace for long, decided to just cut some reps, bump the weight
Just some easy steady state work. Trying to hit āzone 2ā training at least once a week. Just hop on a bike, throw on a tv show, and ride until the shoes over. Hard enough to be sweating, but not hard enough that I canāt catch my breath.
honestly, just a bad workout. Stomach was a bit off all day before this, and then my head just wasnāt in it. Misloaded what was supposed to be my top set, thought I hit a huge PR, realized I hadnāt, then failed at doing 155x5. Stomach cramped up something terrible during my run, was planning on 800m repeats but called it like 200 yards intro the 2nd one. Just a meh day.
okay, enough whining, onto the plus sides.
chins went well, almost making it up to the glorious 5x8 I have been chasing. Think today was a total volume PR
press still went okay, and 145x7 on the axle may technically be a PR, even if itās not the one I was going for.
decided to add some Z press into my life after ignoring Brian Alsruhes advice for way too long. My press is ugly, and definitely shows some muscle imbalance. This should help fix that.
got some fat grips, definitely making my forearms work on those hammer curls. Good.
said I would start running again when I got under 220. Time to pay the man.
did this immediately after waking up, didnāt drink anything before, not my best move. Had cotton mouth at the start, didnāt get better from there. Should definitely have at least a glass of water in me before a run.
not a max effort run here, just threw on a good podcast and tried to keep a moderate intensity. Still hard, heart rate in the 170s the whole time, but I definitely had more in the tank
Operation Squat. New #2 goal. #1 Is still weight loss, but chasing a squat is definitely my big goal. I freaking want it. Big weights.
on a shockingly related topic, and old shipmate of mine just got stationed at my command, is crashing at my house for a few days before he finds a place. Asked to workout with me today. This dude, whose been deployed for a year and hasnāt touched weights at all, put up 290x5 on SSB front squats. My ego was more than a little bruised. Granted, I demolished him on RDLs, I think he is a squat guy while Iām a deadlift guy, but still, I canāt allow that kind of disrespect in my own home haha. Time for some leg gains.
okay, I did still PR on front squats, and on RDLs, so it was a good workout, I just hate how weak my squats are.
If you get stuck, Christian Thibaudeau is active on the forms and an incredibly gifted performance coach. He and I are good friends and have done many projects together. So I can say with certainty that he can help you achieve the BIG weights.
Let me know if you want me to introduce you to him.
Also, hook your shipmate up with Surge Workout Fuel. We wonāt let you run out.
Pretty humbling to have the big boss checking out my training log, awesome to see you watching.
Definitely gave my shipmate a serving before the lift! 2nd workout now using it, wanted to get a week in so I could really have a bit of experience under my belt before commenting, but I can definitely say I like it. Kept my energy levels up, even with the low calories for a cut. Felt strong going into my RDLs, whereas normally I am dragging ass by then.
Iām a big fan of Christian Thibaudeau, his forum on here is seriously one of the most amazing things to me. Crazy to have a coach of that caliber who is available and answering questions on a personal level. I donāt think I want to go for coaching quite yet, trying to get down to 190 before really dedicating to some big strength gains (and the big eating that accompanies it). Sincerely appreciate the offer, and again, itās really cool know you took the time to read through my log.
Superset:
Db row: 100x10, 100x10, 100x10
Dips: +15x8, +15x8, BWx12
Giant set:
Axle curl: 45x10, 55x10, 65x10, 65x10
Band Pushdown: 4xGOx15
Rear delt raise: 4x15x12
Notes:
great bench day. 220 moved smooth, felt much stronger than last week, think I just came into this dialed in. Also ate a lot this weekend, which probably helped. Back off set of 185 felt good, seriously misgrooved my 10th rep and lost it, but was feeling strong up until that point.
Itās just some uncertainly thatās killing me. Iām due to leave my command within 2 months, and I still donāt know where I am going. Some admin error screwed up all my peers orders, could be weeks until we find out.
Which means Iāll have at most a couple weeks to find a new place, move across the country to someplace, get my wife settled in to a new spot, help her with transferring jobs or finding a new one, break the lease on the place we have now. I mean hell, I could be going straight to deployment, I may be out of country 8 weeks from now, I just donāt know. And I could handle any of it, but the not knowing is frustrating.
I have never had the military give me orders in the time frame they were supposed to. I have never had a move without the military somehow messing up my pay, Iāve never gotten a pay issue resolved in less than 4 months. Just frustrated at the bureaucracy making this career so much more stressful than it needs to be.