DW W2D4
Shoulder warmup
Bench: 225 3 x 10
CGBP: 195 3 x 10
Incline: 155 3 x 10
Dips: -94 19,12,12
Pushups: 8,7,6.5
Planks: 70,60,50
Crunches: 3 x 20
Bench felt strong today, paused the last rep on every set for all variations. Added 10lbs to close grip and will probably add either 5 or 10 to incline or regular next week. Removed a tiny bit of assistance from the dips and got a few more reps in, I imagine in a non-fatigued state I could rep out a few (think I’ll keep them in the rotation for whatever I do next, thanks in part to @Koestrizer’s inspiration). Pushups were again nightmarish, just not anything left to give, I modeled my last set in a similar fashion to @SvenG a few weeks ago and met the mat with more force than intended.
Overall a good session though, best so far for deep water, abs still suck but I’m definitely already improving there. Time reductions start Friday
I’ve only given them all one good listen at this point (plus a few in the background), love both the Lucy and Phoebe tracks. Delighted a full album is coming.
Definitely going to go see them if/when they tour this year, last time was fantastic, can’t imagine it won’t be better this time.
Have you listened to Tropic Morning News yet? Thoughts on it and boygenius?
I definitely need to listen to each song more than once, but so far the Phoebe track is my favorite. They’re all great though. I am willing to travel to catch at least one of the dates, especially because I don’t expect there to be many tour dates, but I admit that I am not optimistic about snagging a ticket given how much Phoebe’s popularity has exploded.
I am equally stoked about The National’s album, but the single wasn’t a surprise, and I’ve already heard it live. Still, I really like the studio version, and the track list looks killer.
Overall, I’m happy because 2023 doesn’t seem like it will be as big of a new music drought as I expected. Whether or not I’ll be able to add more shows to the, like, 1.5 on my calendar is a different question…
Yea, I imagine it will be hard and the aftermarket will be brutal but I’m holding out hope! I’ll probably buy them either way if a show isn’t too far from me.
Yea, last year was insane for new music and tours, like everyone I ever wanted to see was touring. That excess plus the apparent cost of touring (in this economy) seems like we’re bound to have a drop off, in hoping it doesn’t happen until I’m in a major metro area where shows are regularly scheduled.
I have Father John Misty (playing locally) and Death Cab (Detroit) on the docket but I’m hoping to find more!
Pretty hard effort on the peloton both legs and lungs were hurting but I left a decent amount in the tank, need all I can spare for Friday’s squat session
DW W3D1 (begin 3 or less rests)
Axle DL (2 mats): 210 3 x 10
FS: 195 10 x 10
Split squat: 28 3 x 10
Crunches: 3 x 20
Lying back raises: 3 x 20
WHY DID I ORDER DOMINOS LAST NIGHT (and eat the leftovers for breakfast)!
My body doesn’t hurt as bad as it did after deadlifts but my stomach was unhappy for the last half of the workout and I was in the “maybe i’m seeing stars, maybe I can’t tell the difference” space, which was not that fun. It really didn’t get bad until set 8 though when I was losing steam, breathing hard, and forgot to brace. After that I decided laying down between sets was my best bet, I counted 26 beats in 10 seconds (156 avg) after laying down for almost a minute lol. Going to be real fun 2 weeks from now.
Soundtrack was Fresh (awesome british pop/punk band) for the first half of squats, Korn (thanks @boilerman) for the last half, and Lucy Dacus (No Burden) for the accessory, laying, and groaning portion.
Going to do something to get my HR up everyday for the next 2 weeks in an effort to finish this as cleanly as possible.
Legs felt less bad than expected, felt good to breath a little.
My left hip/lower back is feeling a bit sticky but hopefully with some more movement and stretching that will sort itself out. Stretching the quad/hip flexor seems to provide some relief.
Weight, despite the Dominos binge, is the same as it was 2 weeks ago when I started the program. diet compliance has been better than normal, so we’ll take it for now.
GF is maybe starting to feel sick, hoping I avoid that so I can smash the last 15 workouts and be done with this!
12 min walk
Pull-ups: 7,6,7,5
BB Row: 225 4 x 10
Clean Pull: 185 3 x 10
Planks: 70,60,50
Crunches: 3 x 20
Pretty bloated and fully tired, took until the 3rd set of rows to start feeling alive, even after that there wasn’t any surprise burst of energy. Only things noteworthy were the 10lb jump in rows and finally getting some explosion in the final set of clean pulls.
Getting back on the eating well train today, digestion needs to get sorted out
Totaled 250 swings in 10 minutes, forearms were the primary limiter but was breathing pretty decently too. Planning on spending the rest of the day doing nothing.
Shoulder warmup, pull-ups x 2
Push press: 155 10 x 10 (belt after set 4)
Lateral raises: 25 3 x 10
EZ curls: 70 5 x 10
Back extensions: 3 x 20
Crunches: 3 x 20
Added 5lbs to the press, felt about right, last few sets were hard but nothing compared to the lower body work and not as bad as strict press, still sub 2 min rest isn’t going to be easy here. Added 10 to the curls and got through them more cleanly than anticipated.
Back extensions give me such a massive, uncomfortable pump. Need to keep these in the rotation, maybe at lower reps though.
Legs are sore as hell right now, going to go tromp around in the field with the hound then get a peloton in before crashing for the day. Eating is trending in the right direction (I’m counting wings as the right direction lol)
Shoulder warmup
Bench: 235 3 x 10
CGBP: 195 3 x 10
Incline: 155 3 x 10
Dips: -88 18, 15, 13
Pushups: 8, 7, 5
Planks: 3 x 60
Crunches: 3 x 20
Bench felt pretty strong but I could feel my triceps from set one (thanks to the push presses, I assume) and they only felt worse throughout the workout. I nearly missed my first rep on the last set of pushups, just so much fatigue in the pushing muscles. On the opposite note, dips felt better with slightly less assistance. The weight added to bench definitely made it harder but not unreasonably so, still paused the last rep on most sets, dropping a minute here will be tough but doable, finishing it out on incline could get sketchy but I think I’ll make it. No more weight increases for pressing until the final week of the program, assuming its going well.
Halfway done with the beginner run, woot! I’m tired as shit but there are no nagging aches and pains, just soreness, which is a nice side benefit of doing light weight and a lot of volume, i assume.
I went to bed last night with nyquil in my system, had a runny noise and a scratchy throat, woke up this morning and felt about 95% so I decided to pop a dayquil and get through it. I’ll see how the rest of the week plays out but I think I’ll get past it. Missed my peloton last night, for fear of making my potential cold worse, but will get some shoveling in today, if nothing else.
Felt pretty mediocre the second half of yesterday but took my normal sleeping meds + NyQuil and woke up this morning feeling fine and kept feeling that way. Very happy about that.
30 min low impact peloton @ 131 watts
Hip is feeling sticky, need to get some movement into it, maybe a stretch or yoga after dinner.
Diet and GI health have been trending in the right direction, going to need it for Friday
Edit: knocked out a 10 min “post-run” stretch, helped where I needed it
@T3hPwnisher thanks for stopping by! Just following the lead of some of the other maniacs on this forum
Did a quick conditioning session to get the blood moving in the stiff lower back/hip and chest
8 rounds for time:
25 kb swings @24kgs
10 pushups
Finished in 10:43, wasn’t quite going lung buster pace but did enough to get the heart beating hard. It occurs to me that if this type of conditioning was all I did for exercise (not counting my normal walking), that I wouldn’t be in the worst place in the world. Need to remember that for the next time my brain decides to try to ruin everything.
DW W4D1 (<3 min rest)
FS (technique): 135 3 x 10
Axle DL (2 mats): 260 10 x 10
Split squats: 28 3 x 10
Crunches: 3 x 20
Weighed in at 285.4, about 1.2lbs down from the start of Deep Water and 3+ from the start of January. Not really trying to lose weight, just trying not to eat junk. That being said, I need to eat more to finish this.
The deadlifts were much much better this week, despite the shorter rests, I had my toes pointing out more and my upper back more engaged all of which led to better glute activation keeping pressure off the lower back. It still sucked and after I finished and got halfway through split squats I came somewhat close to losing my breakfast but still better than last time and much better than squats a week ago.
2 weeks from now is going to be hell, I think I can get it but I might need a 15 minute flat-on-my-back session between deadlifts and accessory work.
Listened to Samia’s new album which I enjoyed but it wasn’t exactly pumping me up. Need to give it another listen. @Bagsy I can’t remember if you like her, let me know what you think of the new album if you give it a shot.
Took a pic right after waking, posing is obviously 10/10
I tell people this is what’s interesting about DW. The workouts will take the same no matter what: when you shave off 2 minutes per rest period, you make it up on the floor dying, haha.
