Atlas13 Burning the Boats

Training Training Logs
1049

Work for today: 531 c1w3d2

Jumps: 6x3

Deadlift: 135x5, 225x5, 315x5, 350x5, 390x5, 315x5, 315x5, 315x5, 315x5, 315x5

Belt squat: 90x5, 180x10, 180x10, 180x10, 180x10

Reverse hyper: 140x15, 140x15, 140x13

Sandbag lunge: 85lbs, 85lbs

Ab wheel: 14, 14, 14

Conditioning: 37.5min elliptical

Notes:

  • blasting some Metallica on deadlifts today. Idk why I haven’t listened to them in a while, but man I get into that shit.
  • 390 moved easy, reckon I had 10 in me.
  • I think it’s funny when you see a guy in the gym, sweatpants and a hoodie with the hood up, he’s just another dude. The moment that guy tucks his hoodie into his sweatpants, clear cut message to everybody that that guy was a wrestler.
  • LISS cardio just makes you feel good after. Kinda refreshed, not like worn out, good healthy sweat going on.
13 Likes
1050

The sweatpants-into-socks tuck has always been the giveaway for me, lol. I still catch myself doing it out of habit.

3 Likes
1051

Took me a couple years to break that one too lol

3 Likes
1052

Jan 8 and 9 Macros: 2396 Cal, 73F, 208C, 204P

Work for today: 100 band pull aparts

6 Likes
1053

Jan 10 macros: Cal 2335, F 77, C 168, P 200

5 Likes
1054

Work for today; 531 c1w3d3

Paused Bench; 45x10, 135x5, 175x5, 200x0, 200x5, 220x5, 175x5, 175x5, 175x5, 175x5, 175x5

Mag chin grip pulldown: 135x12, 135x12, 135x13 (+weight)

Db inc bench; 70x11, 70x11, 70x8, 70x8

T bar row: 95x10, 95x10, 95x10, 95x8

EZ bar curl: 60x11, 60x10, 60x8

Y raise: yx15, yx15, yx15, yx15

Tricep cable overhead ext: 57.5x12, 57.5x12, 57.5x10

Conditioning: 18 min air bike

Notes;

  • Suicide grip nearly got me today. Some guy bumped the bar on my first rep of 200, right when I touched my chest. Bar just slipped straight out of my hands onto my chest. I regrabbed it and just pressed it up, but decided that set needed an entire reset lol.
  • 220x5 with the pauses felt pretty good.
  • faded hard on db press, think my triceps were dead from bench.
  • kept fading, changing thought process from “tired due to bench” to “getting off overnight and very dehydrated.” Was shocked how weak I felt at the curls.
15 Likes
1055

WT-F? How could someone be so in your personal space and so oblivious to not be able to avoid bumping you while you’re benching?

2 Likes
1056

New Year’s resolution crowd. I honestly wasn’t too upset, but a guy who saw it happen nearly tore that kid a new one. Ended up going to talk to him just to tell him it was alright, poor guy looked scared white lol.

4 Likes
1057

I’m relieved i don’t have a new years resolution crowd at my gym :grin::grin:

3 Likes
1058

I am surprised this is even still a thing. Nothing like this at my gym. Just the same old people.

2 Likes
1059

Work for today; 531 c1w3d4

Squat: 45x10, 135x5, 185x3, 230x5, 260x5, 290x5, 230x5, 230x5, 230x5, 230x5, 230x5

Db RDL: 70x12, 70x12, 70x12

Leg press: 6ppsx10, 6ppsx10, 6ppsx10, 6ppsx11

Seated leg curl: 95x12, 95x12, 95x12

Ab crunch machine: 110x12, 110x12, 110x12

Conditioning: 15 min air bike ride

Notes:

  • absolute unit was squatting next to me. Guy worked up to a single at 655. I turned to him and said “my man, I chose the wrong day to squat.” He got a good chuckle out of it. That was just freaking impressive to watch, dudes legs were the size of my torso.
  • anyway, my top set at less than half of his weight moved well for me. Let me pat my back with the shred of manhood I have left.
  • new life goal is just stupidly jacked quads. That is all.
15 Likes
1060

That is a great goal.

1 Like
1061

Work for today; 531c2w1d1

Throws: 5x3

Press: 45x10, 95x5, 120x5, 135x5, 150x5, 120x5, 120x5, 120x5, 120x5, 120x5

MAG Pulldown: 145x12, 145x12, 145x12, 145x12 (+ weight)

CGBP: 45x10, 135x5, 185x10

Db bench: 55x12, 55x12, 55x12 (+ weight)

Machine chest support row: 185x10, 185x10, 185x10, 185x9,

Seated db lat raise: 20x15, 20x15, 20x14, 20x9

Tricep pushdown: 80x12, 80x12, 80x12

Cable curl: 35x15, 35x13, 35x9

Rear delt fly; 80x15, 80x15

Conditioning: 15 min air bike

Notes:

  • haven’t slept since Friday. Work went to hell yesterday. Rough day, emotional day, dealt with more crying sailors in the last 48 hours than the last 6 months. Not getting into that. Ate like 500 calories yesterday, haven’t had a drop to drink that wasn’t an energy drink or coffee. Not the best setup for hitting the gym on the way home, but I had some stuff I needed to clear of my head before getting home.
  • press was shit. 150x5 was far more difficult than it had any business being. Hit it clean, but that shouldn’t take effort at this point.
  • CGBP pinching in the shoulder getting worse, called an audible and decided to switch out for db bench. Went conservative with the weight, slow reps with a long stretch. Not sure why the shoulders acting up, but it is the one where I tore my rotator cuff in high school.
  • if I really squeeze the hell out of my biceps on some controlled reps, I’m freaking gassed after the first set. No endurance in those muscles lol.
  • oh yeah, fell down a ladder. Not bad, but jammed the hell out of my hip. 2nd time it’s happened in the last few months, really starting to lose my temper with guys just spilling grease and oil all over the damn ship.
14 Likes
1062

Glad you’re ok.

2 Likes
1063

Holy crap. I missed a lot in 4 days.
The bench press guillotine - dude, pausing at the bottom may have saved your life!
The 600lb squatter - you are definitely at tge right gym!
New years res crowd - my gym is packed with those people and its awful. Barely room for the rest of us.
Crying sailors - would love to hear. I don’t remember anyone Crying to a divo ever - maybe these days divos and/or emotions are more accessible? It was a long time ago for me.

Ladders… whoa. Just slide the rails with your hands and foot traction wint be a problem ha!

2 Likes
1065

Work for today: 531 c2w2d2

Jumps: 3x3

Deadlift; 135x5, 225x3, 290x5, 340x5, 380x5, 290x5, 290x5, 290x5, 290x5, 290x5

Belt squat: 90x5, 180x10, 180x10, 180x10, 180x12

Sandbag walking lunge: 85lbs, 85

Reverse hyper: 140x15, 140x15, 140x25

Ab wheel: 13, 13, 13

Conditioning: 1 mile run: 8:29

Notes:

  • alrighty, time for some adjustment. Time constraints getting a little nutty, already cut sleep as much as I can really afford, there’s just no real way I can get to the gym 4x a week. Gonna hit the books and shift to a 3 lifting day per week 531 plan.
  • stress is high. Higher than I’m honestly comfortable operating at for extended periods, starting to show some pretty big signs of fatigue among my peers and I. Plus side, I have a ton of energy in the gym, since I’m in a state of near perpetually pissed off.
  • I need to just start packing food everyday as if I’m spending the night. Only supposed to be every 4 days rn, buts it turning out to be closer to every other. So did this lift fasted at 5pm.
  • deads moved easy. Kinda forgot my top set was my top set. Hit it without thinking about it and then had a “oh, that was the heavy one for today” moment.
  • decided to run. Said I was going to start making that regular once I lost weight, and I don’t have my fat boy excuse anymore. Just did an easy mile on the treadmill. Felt great actually, no knee pain at all in my bad knee, which is a huge post surgery win for me. Probably have a mid 7 minute mile in me if I push it, which I’m pretty happy with for not doing so much as a jog in…. 8 months? Longer?
13 Likes
1066

Alright, this is a weird one.

My calves are killing me. Very painful, on both legs. I can’t straighten my leg all the way, feels like I’m stretching the muscle longer than it’s supposed to go and trying to tear it apart. Walking is very difficult. Going down the stairs took me like 10 minutes, every time I stand up I need to take about 2 minutes of easing my calves into holding weight. Took a massage gun to them, hurt like hell.

I have no idea how I did this, or what the hell I actually did. It’s a little funny, but also way more painful than I would have thought, and just flat out weird because I seriously have no idea how I did it, just woke up like this.

1 Like
1068

…. That is weird as hell. About to try it lol. Google is telling me it’s probably a strain…. In both of my calves…. That I somehow did in my sleep. Is this what getting old is like?

4 Likes
1070

That’s crazy, yo! I have had some weird charlie horses or whatever, which hurt at the moment but never lead to anything other than soreness the next day.

1 Like
1071

Work for today: 531 c2w2d3

No jumps or throws

Paused Bench: 45x10, 135x5, 165x5, 190x5, 215x5, 165x5, 165x5, 165x5, 165x5, 165x5

Seal Row: 95x10, 135x8, 135x8, 135x8

Lat pulldown: 145x10, 145x10, 145x10

Superset:
Db inc press: 60x10, 60x10, 60x10, 60x10
Goblet squat: 53x10, 53x10, 53x10, 53x10

Superset:
Rope pushdown: 35x12, 42x12, 42x11
Cable crunch: 42x10, 42x10, 42x10

No conditioning

Notes:

  • alrighty, starting my 3x a week template. Slightly more full body (aka, actually following Wendlers recommendations of every lift push, pull, single leg core)
  • straps for everything pull. Elbow starting to behave, trying to really get this back to good so I can start incorporating chins again.
  • gym got a seal row setup. I like it, feels like it’s the perfect counter to the bench press.
  • trying to superset when I can, only downside of going to a real gym. Freaking crowded.
  • I feel “fresher” leaving the gym like this. Hit every part of the body, but didn’t burn it into the ground like I do on an upper-lower split. We will see how I respond.
  • I’ve eaten literally nothing but microwave bags of rice, protein shakes, canned tuna/chicken and handfuls of almonds in 4 days. Knocking out some meal preps tonight. Did good eating healthy when life got crazy, but damn that is some bland ass food.
11 Likes