Deadlifts tonight. Cardio 250 calories burned. More like liss.
Deadlift 495 3x3
Narrow bench with shoulder saver 275 3x10
Chin 3x12
Triceps pushdowns burn out set
Curl burn out set
That’s it. Looking a bit leaner Imo.
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Friday was bench day.
Cardio 25 minutes, 250 calories burned on an incline 3 mph
Bench 320 3x5
BB rows 225 3x5
Dips 3x15
Yesterday was leg day. Didn’t do cardio
Buffalo bar wide stance squats 320x3, 330x3 340x3
Belt Squat 365 3x10
leg extension 190 2x10
leg curl 175 2x10
Been slacking a bit lately.
Went to the Tool concert last night. Tired today, but still going to train. The concert was pretty good Danny Cary is a beast on the drums. I was a bit sad that they didn’t play a lot of my favorites though. No: Schism, Sober, 46&2, Lateralus, Jambi, Parabola. Just thought they would play some of these songs.
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Shoulder day
Cardio 25 minutes, 270 kcal burned
Ohp 185 3x5
Incline press 230 3x5
Chin +50 3x5
That’s it. Been sharing a car with my wife with my car in the shop. She just doesn’t put up with my long workouts.
3 Likes
Been a bit since I’ve posted. Been lifting and cardio, just not logging.
Started the cube method. Legs are sore still from squats in Sunday.
Deadlift today
Deadlift 460 5x2
Block pull 485 2x3 6" block
1.5" deficit conventional 405 2x6
Chins 3x10
Been tired lately. I think it’s the daylight savings.
4 Likes
Been following the cube method for my main lifts. Been slacking a bit, but not a ton.
Friday was bench
Bench 275 3x12
Narrow bench 290 3x6
Spotto press 260 2x10
Chins 3x10
Sunday squats
Duffalo bar squat 280 3x8
Pause squat 240 2x10
Belt squat 315 3x10
Chins 3x10
Today press
Strict press 195 3x5
Incline press 250 3x5
Chins 4x10
Dips 3x15
Need a bit more assistance Imo. But starting a new method, I’m inclined to start slow. I think ideally, I’d add 2 accessories to upper body days, and one more for lower body days.
Overall, I do like the change in programming. The weights seem low weight, but the set and or rep count are fairly high.
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Speed deadlifts today
Sumo 375 8x3
Block pull sumo 405 2x5
Deficit conventional 345 3x8
Chins 3x12
Dips 3x16
That one left me tired. I’m not sure really why. I’d give the effort exerted at about a 5-6. Maybe just more deadlift volume than I’m used to. I don’t typically do 58 deadlifts. I felt it during the chins and dips.
Did treadmill walking yesterday and today. About 550 kcal total burned. I’m sitting at around 210 lbs ATM.
1 Like
Bench yesterday. Heavy day of the week in the cube method.
Treadmill 25 minutes walking, 250 kcal burned
Bench 315 5x2
Narrow bench 330 2x3
Spotto press 290 2x6
Chins 4x12
Dips 16,16,20
Pretty happy with that workout. The sets of 3 were harder than expected on the narrow press.
I’m liking the cube method so far.
I’m doing sets of 12 now for chins. Want to push those a bit harder.
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Happy Cake Day!
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Thank you dude! I think 4 years already!
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Heavy squat day on the cube method.
Duffalo bar squat 320 5x2
Pause squat 300 2x6
Belt squat 455 3x5
Leg extension 205 2x15
Leg curl 185 2x10
Training went well. Nothing overwhelming so far. It’s just doing it. Kinda nice training this sub maximally.
Got a compliment on my squat form today. I think the wide stance is for me. Normally my squats are not pretty.
4 Likes
Delt / accessory day. Need to program this differently, as the linear progression has come to an end. I think I’ll match up percents with the bench day since it is a decent amount of time between those days.
Cardio 28 minutes. 310 calories burned. I got up to an incline level 12 for about 10 minutes. 3 mph for the duration.
Strict press 200 x5,5 185 x5
Incline press 255 x5 225x5,5
Chin 3x12
Cable row 150 2x12
Dip 16,16,20
I pushed too hard, and it made those incline presses tough too. Just need to program it differently. The cool kids at the gym have been doing Viking presses. If I’m ever going to get into Valhalla, I’m going to have to do those I think. I mean I don’t even own a battle axe yet. My younger self would be disappointed.
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Bro WTF are you doing with your life? The Valkyries don’t come until the axe tastes blood, you know this.
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I have my doubts about Odin letting me in anyways. Only half of those who die in battle even make it, and I have yet to even be in a battle.
Great warriors don’t even always make it. If you die not holding your weapon for example, I don’t think you get in. Seems like a silly rule, but who am I to question Odin.
On a side note, I have been getting into the Viking stuff more. The Last Kingdom on Netflix is awesome IMO. I like it a good deal more than the show “Vikings”.
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After what’s going on in the world - 10 year olds raped to death and their parents burned alive, i just cant romanticize viking culture anymore, as they basically did the exact same thing russians do now and their kings were all thinking like Putin. There is nothing cool about a culture which main purpose is killing, raping and enslaving usually weaker farmers and monks. Facing a bit more stronger opponents who fought for their lands, vikings slowly faded away and now their lands are christian. I just cant not connect their culture to pictures of Ukraine.
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I am not sure how accurate this is? From what I have heard, most were actually farmers, fishers, tradesmen, etc. As well, some were explorers / raiders and took over different lands (what we generally imagine when we think vikings). In movies and popular culture, the more barbaric side is shown.
This would be true for many groups of people. US troops did these things during different wars. So did just about every big group of people in history. That doesn’t make these things okay, but I can still enjoy movies and shows about these events, while understanding that many involved did terrible things.
I am not actively trying to become a Viking, or believe in the Norse gods. It is in my heritage (I have quite a bit of Scandinavian). I think it just makes good media content, that is all.
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Volume day on cube. Was brutal doing high rep deadlifts. I really wanted to quit.
Cardio, treadmill 22 minutes. 220 calories burned.
Sumo deadlift 405 3x12
Sumo block pull 430 2x8
Deficit conventional 375 2x6 (cut this back from 10-12 reps)
Dips 16,16, 20
Chins 3x12
Took forever because of back pumps. I started mixing in dips and chins after the first exercise to allow back recovery.
Was 209 lbs in gym clothes today. Lately I’ve consistently been at least 212, so that’s a new low. Nice to see some weight coming off.
For some reason, I’ve been running cold lately. Hands seem tough to warm up. IDK just an observation. Maybe it’s lower calories.
4 Likes
Damn, your back must be killing today
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Not too bad actually. I slept pretty well, which is unusual after either high volume or high intensity. I am guessing I’ll have some sore traps by tomorrow though.
Speed bench tonight.
Cardio, 33 minutes, 390 calories burned (ate a donut today and felt guilty). Was at incline 12 at 3 mph for most of the cardio. I feel just this walking has improved conditioning. Noticed I recover from sets a bit faster.
Bench 255 8x3
Narrow bench 270 2x5
Spotto press 235 3x8
Dip 17,17,20
Chin 3x12
Pretty good workout. Would like a bit more back work. Maybe I’ll do some trx rows. I like simple exercises, and they leave the trx set up all the time at the gym.
Was also 207 lbs at the gym in workout clothes. Nice seeing the weight come down. I was consistently at 212 for a few weeks straight.
5 Likes
Speed squats on cube today
No cardio at the gym, but walked outside for about 40 minutes.
Squat 280 6x2
Pause squat 260 3x6
Belt squat 405x5, 455x5, 475x5
Leg extension 225 2x12
Leg curl 185 2x10
Pretty good day. Right shoulder is a bit weird. Not anything terrible just feels like it’s sore when crossing my arm across my chest, a bit tighter feeling. I’ll see how it feels tomorrow for ohp. If it’s not great, I’ll focus on my back for the day.
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