Ha, fair! Grilled veggies are fantastic though
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Bench substitution day
Shoulder warmup
Prowler: 180 x 200’
Pull-ups: 2x5
Pin Press: bar x 10, 135 x 10, 185 x 5, 205 x 10, 225 x 5, 245 x 5, 275 x 5
Incline BB bench: 185 2x10, 1x9 (actually failed lolsob)
Smith Row: 135 x 10, 225 3 x 8
Curls: 30 2x5
Hammer curls: 30 2x6
So humid, so sweaty, water fountains out of order, 
. Was thinking about hitting more triceps but I was tired and my headphones died.
Haven’t done pin presses, kind of hard on the first rep but a pretty fun movement, really hammers the sticking point and triceps. I always always always over estimate my incline strength, doing it more often would probably be smart but I don’t care enough about it.
Planning on going and playing some pickup ultimate frisbee for the first time in almost 5 years, if it doesn’t get cancelled pga of weather.
Shoutout to @tlgains and John Meadows for inspiration on the presses
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Played ultimate for about 2 hours, probably sat less than 10% of the time. Not super intense games but definitely a lot more running, a lot more cutting, and a lot more sprinting than I usually do. My cleats were eating my feet by the end of it.
Lot of fun though, think im going to make this a regular activity. Should get me in shape pretty fast
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That is blasphemy
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If it makes you and other meat fan @SvenG happy, ive eaten about 2/3 of that meat (and the jalapeño) already!
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Final day of 5s week
Shoulder warmup
Prowler: 100’
Stretching, 10 goblet squats, 8 pull-ups
Duffalo squat: 145 x 5,3, 235 x 3, 255 x 5, 290 x 5, 325 x 5, 345 x 1
Leg press: 200 x 10, 380 3 x 10
Tri bar push down: 70 x 20, 80 x 20, 110 x 10
Ez cable curl: 50 20,15,15
Straight lat pulldown: 70 x 15, 80 x 12, 90 x 10
Got through this all in a bit under 40, I think. My hip and lower back are pretty sore and have been hurting for a few weeks. Think im going to end this cycle early and take a few cycles away from DL and back squat. Hoping to start PT in September.
Yesterday was completely off (12k steps) because I slept poorly (in part due to the aforementioned pain) and because my whole body was wrecked from lifting + ultimate. Was a brutal reintroduction but it’ll get better as I rebuild those systems… I hope.
Off to a concert this afternoon, camping one night on the brewery grounds then heading back tomorrow. Provably wont train again until Saturday or Sunday
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Concert was fun, drank a lot, slept a little then did roughly the same last night. Pretty tired but ate plenty and pretty well so had the fuel to convince myself to lift. Not really sure what to do at the moment so I just did day 2 of the Reactive Pump workout, Chest/Shoulders
15 min warmup walk
DB low incline bench: (70,75,80,85) x 8
Chain flat bench: 225 + chains 5 x 5
Barbell low incline: 185 3 x 6
Smith machine ladder push-up: 2 x 3 levels, amrap
DB laterals: 20 3x12
OHP: 135 x 5, 115 4x5
Rear delt destroyer: 25 x 60, 12.5 x 30, 10 x 10
That was brutal but a lot of fun and a lot of work. Chains were a nice addition, haven’t used them in at least a decade, the ladder pushups were absolutely humbling. I unfortunately am too tall to do a cage press like he describes so I went with an explosive OhP instead, my rear delts were so exhausted by then that 135 felt way too heavy so dropped it back.
Not planning on running this program right now but will throw a few more in until I find some stability. Partners schedule has officially hit the hardest section (5 weeks), were moving next week, and my grandpa fell and broke his back so im flying out west the Friday after I move. Then have 3 short trips planned from the end of August to mid September. Might be able to run this program to completion starting in October or November
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Took yesterday off, got 14k steps but did no training.
Back
SA BB row: 60 4x8
BB row: 205 4 x 6
DB pullover: 50 4 x 10
DB shrugs: 80 3 x 12
Bailed there, this is the first 80% of thr first heavy back day on Reactive Pump. Final exercise is chain deadlifts and my hip still feels like shit so I am not pushing, was also pressed for time.
Im enjoying the program, insofar that im doing it, having Meadows describe the reps and how they’re supposed to be executed helps get the feel better. Ive been dreading lifting and this is getting me excited for it again.
Planning on playing ultimate again tonight and either hitting the arms day described in the program or taking a day tomorrow.
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Also of note, that shoulders/chest day got my delts and chest more sore than any workout so far in 2022. A lot of sets in slightly different positions really hammered me.
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Arm day, wore a tank top, full bro day, was great.
Day was broken down into three supersets
Rope push down: 60 4x15
DB curl: 20 4 x 15
Barbell curl: 75 4 x 8
Dip machine: 230 4 x 8
Decline skull crushers: 70 x 15, 50 3 x 15
Hammer DB curls: 20 4 x 15
Good pump, just what I needed after 90 min of ultimate last night, also am 10k+ steps in for the day, trying to move some soreness our of the body.
Im still softer than I want to end up but I had quite a bit of vascularity and am definitely looking better than anytime in the last 4 years
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Mission accomplished!
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Truly! @TrainForPain would be proud
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That’s awesome!
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Totally forgot I snapped this, think it was after the 2nd set. Always feel like a huge tool taking gym pictures
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Looking hyooge bro
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Reactive pump leg day
Leg Curl: 110 4 x 8 (+25 partials on last set, ouch)
Chain Squat: (235, 255, 285) + chains x 6
Leg Press: 480 x 20 (only locked out every 4th rep)
Stiff-leg DB DL: 65 2 x 15
Leg extension: 90 x 10, 15, 20 (+15 partials on last set)
Calf/Dorsiflexion: 2 x 30
This one was pretty close to the program, as written. My gym only has one set of chains so I added weight instead of more chains on squats, probably makes a difference but this felt good, they were explosive as prescribed. I sandbagged them a bit (3-6 sets prescribed, I could’ve added weight for 3 more sets, probably) as I am still dealing with some hip soreness and wanted to take it easy, didn’t seem to irritate anything. The program also prescribes adding weight every 4th rep via your partner on the leg press but I workout alone. I initially tried doing it myself but it was too slow, so I just put what I thought would be close to my top weight and did 20 reps (instead of 16) with lockouts every 4 reps, good enough. Leg extension was busy so I flip-flopped the order of the SLDL and extension but got all of the work done.
Really enjoying this style of lifting at the moment, still getting work in on the big lifts but emphasizing smaller muscles and cranking up the volume on those. Planning on doing conditioning tomorrow and maybe a light workout on Friday, then i’ll be moving this weekend which will be a workout in and of itself.
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Thanks dude! One of the benefits of being huge is looking like it 
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That was harder than I expected.
Legs were tired from lifting and still only 80% recovered from ultimate, had 0 spring to my step.
I’ve been neglecting cardio and conditioning over the last few weeks, it was obvious.
I ate about 45 min before running, I might be able to get away with that when it’s cool but at 85 degrees, i cant. Felt things sloshing around for the first 2 miles.
Anywho, not a bad effort, powered through some parts where I definitely wanted to stop.
Just looked at my historical data on MapMyRun (there are like 8 total runs lol) and I ran 3.1 miles on 10/15/21 at an 11:01 pace and that was after doing more frequent running, so definitely in better shape now, work to do though.
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Coyote WOD (taken from @SvenG and Dan John)
15 rounds in 14:30
Kb swings: 23kg x 15
Goblet squats: 23kg x 5
Pushups: 3
Bailed 5 rounds early, the glute/low back pump was getting real uncomfortable and my breathing had been ragged for 9 or so rounds. Conditioning needs work, lower back needs rest. Squats + rdl + 5k put more stress on that area yesterday than I expected.
Will probably hit a quick shoulders session from Reactive Pump tomorrow and try to finish as much packing as possible around my work day.
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From Friday afternoon through Monday morning most of my energy was put towards the move. I unloaded a 16’ truck by 11am Monday morning with the exception of 2 long, heavy pieces of furniture. I kicked the move’s ass but it reciprocated in kind. Realistically no worse for the wear, only close call was when I fell out of the truck once (not during the unloading phase) when I slipped off the step going down while holding a propane tank and my weight tree, luckily nothing in me nor the propane tank exploded. Hardest piece to move was probably the horse stall mat which is 94lbs (according to TSC) and a bear to hold onto, felt like I was cosplaying as a strongman carrying it up the stairs. Took yesterday all the way off except for some dog walks.
I’m headed out of town tomorrow afternoon to go visit my ailing grandfather, on the other side of the country so the below will likely be my last session until Monday unless I can sneak a conditioning workout or two in before then.
Random Day
Shoulder warmup
Prowler: 500’ total, 150 pull/350 push w/225 + sled
Pullups: 2 x 5
Front squat: 135 x 5, 185 x 5, 225 x 5 (straps + belt), 245 x 5, 275 x 5 (paused last rep in the hole)
Push press: 135 x 5, 185 x 5, 195 x 5, 205 x 5
Lateral raise: 20 3 x 12
Hack squat RDL: 180 x 15, 270 x 15, 360 x 15
Felt like a solid workout, i forgot my knee sleeves so my quads/knees took a minute to start feeling okay but it ended up fine. Front squat is such a better movement for me, feels so much more natural, I want to plan a few blocks with this as my primary movement.
Delts were sore as hell from the move, didn’t realize how much i’d used them until the final day of carrying things but it wore them down. Felt it hard today.
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