Ha, excellent detective work, thanks for stopping by!
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Tlgains will not be “stopping by”, he shall follow this log til the end of the earth
… Well idk when the end of the earth is but I will but following this log, great work dude
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Drove the gf to Syracuse airport this morning, stopped by Costco then headed back. Got myself 3 big steaks that I’m going to feast on while the gf is out of town, should be good for the gainz.
8 min walk
Shoulder/tricep warmup
OHP: bar x 10, 115 x 8, x 2, 155 x 5, 175 x 5, 185 x 5, 195 x 5, 135 x 10
Hang cleans: 135 x 10, 155 x 10, 165 x 10
Cable front raises: 20 3x10
Cable side raises: 20 1x 10
Face pulls: 50 3x15
Pressing felt great, keep forgetting my wraps, keeps not mattering much. Didn’t give myself enough time for 135 as my back off set but 10 is fine. Been trying to convince myself to put some clean back into the rotation and finally did it, such a good movement, forearms and traps get fried and my lungs are dying too. Much better than a shrug, for me.
Happy holidays everyone!
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Ate about 80% of that for dinner last night, then some popcorn, then my neighbor brought over some sympathy cake with buttercream frosting, was delicious. Only eaten eggs, veggies, and steak today so went into the gym a bit different than normal except that I was dreading squats, which is very normal.
10 min warmup walk
Goblet squats/shoulder warmup
Duffalo BS: bar x 10, 145 2x5, 235 x 4, 285 x 1, 325 x 1, 375 x 1, 415 x 1, 435 x 1, 235 x 10
Calf raises: 90 2x30
Leg press: 200 x 10, 470 3x10
Just couldn’t convince myself to do rep work with squats so I moved up to a pretty heavy single 435 moved pretty well though, have at least 10 more in me but wouldn’t be surprised if it was closer to 30. Thought about doing a few other things but went home instead, finishing up the second steak now and am going to order slightly too much Chinese in about an hour and call it a day.
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Going to deload next week, feeling a bit beat up.
Will try and up conditioning, especially via the Peloton once the gf gets back, and do a more bodybuilding style approach. After that I’m doing a push-up challenge with some friends in January (format still undecided) and will stick to higher to mid rep work for the month. Will also probably take a vacation the last week of the month, so that’ll be a built in deload.
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Different shit, day 1.
10 min walk
DB bench: 40 x 10, 60 x 10, 80 x 5, 100 x 8, 110 x 8, 120 x 8
Chins: 1 x 5
Incline BB Bench: 135 x 10, 205 3 x 6
Low incline flies: 20 x 8, 25 x 8, 35 x 8
Triangle tri pushdown: 70 3 x 15
Facepulls: 70 3 x 10
Tri overheads: 70 3 x 10
Man, stabilization issues are real with both of the primaries today, didn’t bring wrist wraps and that made it harder but I don’t think it’s a bad thing to have those weaknesses exposed. Think i’ll try and incorporate some more incline work in, the dumbbells are such a pain in the ass to get setup with that I’ll probably leave as deload movements, for now. In any case chest is smoked and my traps are incredibly sore from the hang cleans last shoulder session.
Did some pushups, got 13k steps, and did yoga yesterday.
Steps are over 12k today, already guaranteed to average over 10k for the month! Gf gets back tomorrow, plan on getting back on the bike starting Wednesday. In other news, I need to get my dog over her separation anxiety.
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Kind of fun but I’m making a few gym buds, one guy works there and we chat a bit most times I come in. The other is a monster, clearly on juice but a knowledgable guy who reps 400 on bench. Talked to him for like 5 min today between sets, said he had benched 535, squatted mid 600s and deadlifted 750. He was the one who recommended the low incline flies, not sure I loved them but always good to take tips from people more experienced and stronger.
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This is the 415 from a few days ago, phone fell over on 435. I didn’t get perfectly setup here, bar was slightly off-center, I think this probably moved a bit worse than 435. RPE 8ish?
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Nice, looked good to me
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Thanks, my squat is feeling pretty solid form wise, for the first time in a few years, which is nice.
My mind is everywhere today, not feeling great.
33 min treadmill, 11 of which were jogging
Cable row: 100 x 12, 110 x 10, 130 x 8
Lat pulldown: 90 x 12, 110 x 10, 130 x 8
Straight arm pulldown: 80 3x10
Back extensions: 2x10, 25 1 x 10
DB Rows ss/Hammer curls: 65 x 8, 80 x 8, 100 x 8
Hammer curls: 25 3x15
Curls: 30 x8, 35 x 6, 40 x 6, 20 x 25
Left hamstring and lower back were a bit stiff and sore on the treadmill, loosened up as it went, running harder (>6mph) seems better for my stride/cadence, which is probably a sign I should work on those things.
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Great looking squat. Left plenty in the tank
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Took essentially a half day today, nice and relaxing, a few projects that have been lingering are finally moving along again which makes my life/work much more enjoyable.
Shoulders
18 min warmup walk
Shoulder warmup
OHP: bar x 10, 95 x 10, 135 x 5, 155 x 5, Grace, 155 x 10
BSS: 1x10
Grace (push presses): 135 in 4:23 (PR because i’ve never tried this before)
Lateral raises: 15 x 10, 25 3 x10
Facepulls: 40 3x10
That was brutal, I ate lunch like an hour before my lift and that was very close to not being long enough. I’m pretty pleased with my effort, gun to my head I could’ve done it faster but with a little more conditioning and any technique at all I’m sure I’ll be able to break 4.
Going to interview so I can take my dog to a daycare (apparently they need me there, for some reason) and then planning on getting in a walk and peloton ride before the night is over.
Got a 7pm “low impact” 20 min peloton ride in.
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Mostly push presses, a few times where my foot slides back to attempt a jerk (idk) and one time it slides forward lol
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Just got Chinese food and “Begin…the rest is easy” was my fortune, it’s also extremely relevant to my working out, figured I’d go with it. Was also considering Build Back Better and devoting my year to deadlift and puns but barely decided against it. Will be setting some goals, mostly process based over the next few days.
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Like the new log title.
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Took yesterday off, ended up averaging almost 11.8k steps for December and just over 9k for the year. Did 30 consecutive pushups without much effort, will get a regimen started today.
Deload, last day, legs
1 hour drive to destress
Shoulder warmup
RDL: bar x 10, 115 x 10, 165 x 10, 205 3x10
NG chins: 1 x 8
BSS: bw x 10, 8kg kettle 2x10
Calf raises: 90 3x20
Leg press: 200 x 20, 380 x 50
Ham curls: 110 3x12
Losing it a bit mentally but made myself go, pretty good workout, the 50 repper on leg press was rough, holding my legs against the sled after I finished was painful.
Haven’t got any year long plans solidified but for January I’m going to try and ride the bike 3x a week on average and keep my main work in the 6+ range
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Finished off the day with 100 pushups, 20 min on the peloton, and some baking. The 20 min on the peloton had a decent amount out of the saddle which was brutal on the already sore legs, good stuff though.
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Slept til like 8:45 today, which was great, feeling all the work and lack of sleep.
Chest/tris
Axle bench: 120 x 10, 170 x 5, 210 x 5, 230 x 10, 245 x 10, 260 x 10
CGBP: 300 x 5 (decided to do one heavy set, idk)
Facepulls: 3x15
Rope pulldown: 35 2x12
Tri band SA overhead/pulldown: 2x15
Banded chest flies: 3x10
Those bench sets were hard, think the 100 pushups impacted me there, going to try and get at least 50 in tonight. I’m sure that close grip is a PR of some kind but I never really tracked those so shrug, feeling like my strength, conditioning, and work capacity are all rounding in to form. Lots of work still to do on all of them but I’m happy with my progress.
Will likely take tomorrow off from lifting but plan to get a peloton ride or two in.
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