Was planning on front squats this morning but stayed up late and drank watching the Stanley cup finals, so pumped that my hometown team won. Outside chance I make it to the gym but will just edit in a peloton if I don’t.
On a whim decided I’ll fly back to Vegas for the parade this weekend, will be a hectic 48 hours but hopefully I’ll have enough energy to get right back on the wagon by Monday afternoon.
To the surprise of everyone, most of all myself I made it into the gym, not the best session ever but half decent.
Dead hangs: 2 x 30s
Pull-ups; 3 x 6
FS: 135 2 x 5, 225 x 4, 275 x 3, 295 x 3, 315 x 3, 335 x 3 (might be a rep PR)
Hip addiction: 105 3 x 10
Hip abduction: 105 3 x 10
Quad extensions: 110 x 15, 150 x 12, 190 x 10
Sweating out booze and caffeine, 335 x 3 was way too hard, should’ve called it at a double or done less weight, will stay below whatever RPE that was for most of the next few months.
Plan is to do a 30 min peloton, shoulder rehab and core tomorrow
Yes sir. very nice
Damn dude. Nice!
@simo74 and @whang thanks guys, happy to be happy about it.
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Peloton 30min low impact @115 watts
Had walked about 5 miles at this point during the day and hadn’t really eaten, started feeling it but glad I did it. Before the ride I decided to weigh myself, suspecting that I’d probably be pretty light and I was 259.4, first time I’ve seen the 250s in 5ish years and first time getting there healthily in about 9.
This deserved more than just a like.
@simo74 thanks mate, popped just back above 260 on return from my trip but it will come back off
Trip was a whirlwind, slept like 12 hours in 3 days, ate too much, drank too much, flew too much, consumed too much nicotine but we got back on the wagon today and boy was it bumpy.
Shoulder stuff
SSB: 145 2 x 5, 235 x 5, 285 x 3, 325 x 3, 345 x 3, 365 x 3
Pull-ups: 3 x 6
Squat press: 200 x 10, 290 x 10, 470 x 12, 560 x 12, 610 x 12
Face pulls: 70 3 x 20
Lungs and gut were unhappy with me but got enough work in for it to feel like I accomplished something. 345 x 3 was rough so gave myself a bit more rest and smoked 365.
Will try to do some chest and conditioning tomorrow, back work if the shoulder fights me.
Shoulder stuff
Bench: 135 x 10, 185 x 6, 235 5 x 2, 1 x 5
Band pull-aparts: 3 x 20
Pullups: 5, 8, 6, 4
Chest flies: 25 1 x 3 (fuck)
Tri triangle pushdown: 60 x 15, 70 x 12, 80 x 10
Tri overhead: 50 3 x 8
Shoulder still unhappy, need to be more intentional in my work. The bench ended up feeling okay, not good but not too painful after a bunch of small sets. Was doing slow negatives and pausing on the chest, most of it was close grip as that seemed to cause the least irritation. I wanted to see how flies would feel and they caused acute and immediate pain, tried a few different handle positions (was on a machine), to no avail. Think it was good to learn this, will try to see if i can find some more specific exercises to work on now that I know exactly what causes pain.
Did some dead hangs mixed in the pullups, feeling pretty strong with these. No desire to add weight but could knock out 10 with a few different grips unweighted now, which is cool. Cardio, more shoulder work, and abs this afternoon.
Have a very rough weight loss plan for the rest of the year:
Maintain to end of June.
Cut to 250 +/- a couple of lbs by end of august.
Maintain to mid October (or whenever my traveling slows down, should be early Nov at latest)
Cut to 242 (110kg) by the end of the year.
Weighed 259.2 this morning, for context.
Did a bit more shoulder stuff
20 min low impact peloton @ 141 watts
15 leg raises
10 dead bugs
20 crunches
Peloton felt decent on the lungs, surprisingly. Nice to be back doing even a bit of medium effort medium length cardio.
Didn’t get the back workout I was looking for but I got something in.
Pull-ups: 8,6,6
Meadows rows: 45 2 x 10, 70 x 10
Iso kb curls: 28 3 x 10
Hammer rope curl: 35 3 x 10
Tried to keep the reps slow and focus on muscle contraction, maybe helped maybe didn’t. Fine either way. About 14k steps in for the day so despite no conditioning I’ve been moving a lot.
Plan is to wake up early, do some front squats and shoulders, shower then head the road for a couple of concerts out of town. Will be back Sunday afternoon presumably with a lot of drink and food in me.
Decent little pump from not much work
have a great time
Got in at about 6:10 this morning
Reverse hyper: 50 3 x 10
Shoulder stuff
FS: bar x bunch, 135 x 5
Lateral raises: 10 x 15, 15 x 15, 20 , 25 x 10
Rear delt flyes: 20 x 12, 25 x 10, 30 x 8
Db shrugs: 50 x 15, 60 x 12, 70 x 10
Hip adduction/abduction: 90 3 x 12 (each)
Hip and groin were feeling shit from the start, 135 on FS had them screaming, probably could’ve worked through it but I just put 7 hours behind the wheel and didn’t need anymore stiffness/pain. Need to formulate better warmup plans now that I’m old and apparently injury prone. Someone remind me to do yoga. Will be back lifting Monday.
Lmao
I wanted to say it earlier but better late than never: Your physical transformation over the past several months is nothing short of remarkable!
Thanks, appreciate you! Boygenius put on a really good show, you should see them if you get a chance next time they’re close to you.
I’m assuming you have tickets for Foxing and The Hotelier already! I’m thinking about going into “the city” sometime this fall and my try to slot that in
Looking jacked bro! You’re biceps are poppin!
Thanks dude, glad to confirm not all of the mass I was holding was fat. Excited to peel the next layer off.
Weekend was fun but man was it rough on the body. Drove about 7.5 hours (including dog drop off) Friday, got into Columbus showered, got food and started pregaming, made it to the show about 6pm and were there until almost 11. Standing on asphalt the entire time, essentially. Took it much easier on Saturday and bailed a bit early. Idles and Boygenius, the two that I really want to see put on fantastic sets, made it worth the effort. Yesterday drove back early, got a few walks and shoulder work in then slept like shit, no idea why, think part of it may be I’m trying not to sleep on my hurt right shoulder.
Got into the gym this morning but my whole body was in some sort of cranky state, so I took it easy.
12 min incline walk
Lat pulldown (wide): 100,120,130,140 x 8
Low row (neutral, narrow): 110, 130,150,160 x 10
Hammer curl: 25, 30, 35 x 7
Ez curl: 80 3 x 6
Back extensions: bw x 15, 25 x 12, 45 x 10
15 min outdoor walk.
Plan is to do some kb swings and a shoulder circuit I found on BSL here, will give credit when I remember who it’s from, and maybe some pull-ups.
Did a bit of shoulder work but didn’t do the whole circuit.
Kb swings: 23kg 4 x 25
10 min hip focused yoga
Not a bad day for activity overall given my fatigue levels and lack of sleep. Will hit 13k steps for the day.
