Damn.
Nice to see you still getting some work in! And I’m confident you made a good call not to dig deeper into that hole.
Stay strong, brother!
2 Likes
A1
Flat BB press
185x4,2,1
Lateral Raise
22x19,15,8
OH Tri Ex
45x17,9,4
WGPU
BW x 10,6,2
Chest supported DB Row
40x23
Well, I found the time to lift. It wasn’t pretty.
This didn’t quite end up happening the way I had planned, and on top of that there has been some health-related things going on with my wife’s parents that has taken up the majority of her spare time, and indirectly my time.
I’ve been consistently getting up around 5 am so I’m going to start formulating an early morning lifting plan to bring some stuff out to the garage to get lifting in first thing ala @T3hPwnisher so the remainder of the day can be whatever it pans out to be.
10 Likes
This log remains one of the best examples of “get to yes”
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Good looking session!
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Just headed back and lifted without a plan
BB Back Squat
115x6
165x6
205x6
255x3
285x3
Leg Extension
45x20
70x20
90x32
DB RDL
40’s x 15
40’s x 15
40’s x 25
Cable Ab Crunch
55x26
My knees were not happy with squatting today, but the weight moved well enough.
10 Likes
Sometimes, these are the best gym days. Tell the ol’ noodle to take the day off and just do what your body tells you.
1 Like
BB Bench
95x12
115x10
135x10
155x10
155x8
155x6
CGBP
95x10
95x10
105x10
Mid Incline DB Press
26x10
35x10
40x10
40x10
40x9
BW Dips
x5
x3.5
x2
Pushups
xlol
Situps and planks
It’s calling me
7 Likes
Agreed, dude. I have been so inconsistent lately I need a swift kick in the ass and get my shit together, though. A lot is out of my control, but there are things I can do to ensure I’m getting to do what I want to do and that’s up to me and me alone.
Again, super glad to see you back posting on here.
1 Like
In other news, side work has paid off and I have finally got enough of a cushion to buy a new-to-me vehicle. Had to sell my '19 Silverado when my boy was born and wife has been home. Bought and fixed this bad boy up with cash, so no car payments. Should be ready tomorrow for pick up.
Going to do the small amount of body work myself
11 Likes
Nice ride!
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Wide Grip Pull up x 13,7,5,5
Bent over BB row
135x10
145x10
155x10
155x10
Clean pull
155x10
165x10
165x10
165x10
165x10
120 second plank
60 situps
60 second plank
no rest
@SvenG thanks man! It’s not much but I am certainly excited.
8 Likes
Axle grace
Axle+50lb in 2:32
9 Likes
Deep Water Beginners W1D1
Deadlift technique
3x10 at 165
Squat 4 min rest between main sets
105x10
135x10
10x10 at 185
DB Lunge
3x10 each leg at 26’s
Situps and Supermans
3x20 each no rest between sets
This has been bouncing around the think tank for a bit and I’m fairly certain I convinced myself by saying “it’ll be good for you”.
I have a few non-negotiables with this program that I’ll list out at some point within the next day or two. They basically all deal with recovery (because that has made it to the #1 spot on the priority list).
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Oh you absolute maniac I love this
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1). Eat larger than what is now my normal portions of meat at every meal. Eat 4 eggs every morning.
The remainder of food will come from vegetables and fruit. If I can stick with this 80% of the time I’ll be in a lot better place and ready to tackle the next day of the program.
My calorie intake has been slowly getting lower and lower, and I’m consistently at a lower bodyweight than the last 3 times I ran this program. No skipping a mid day meal. No more forgetting to bring food to work.
2). Conditioning. Do it. Judging by how sets 8-10 felt today, I need it. Do the sprints.
3). Drink more water. It’s good for you and I should probably drink more of it.
4). Minimize alcohol. Not cutting it out, but being conscious of my intake when/if I do drink. I have already been all over this one with great success, so posting here to keep it top of mind.
5). It’s ok to push back a day here and there, but having weeks of gaps between sessions is not ok. This is a six week commitment. That is nothing in the grand scheme of things.
6). Do not attempt to progress faster than the program prescribes. You chose these weights because this is what you lift at this point in time. Allow the strength to return naturally and trust the process.
7). Have fun. (JK)
8). Mobility and flexibility!!! I woke up this morning and have been having a tough time getting around. Although it is just DOMS right now, I’ve noticed my ability to move my limbs in certain ways has been restricted lately. I don’t want to end up like all the old heads I work with.
I am thinking a short yoga routine 2-3x a week upon waking up. In addition to that, I will be using my dry sauna at minimum 5x a week, M-F for circulation and relaxation benefits.
I am quite nervous about starting this program again. I feel as though I need a wake up call to get me back on track and this was the most transformative program I’ve run. It’s less for numbers and more for mindset.
12 Likes
Deep Water Beginners W1D2
Wide Grip Pullup x 12,8,6,5
Bent over BB row
145x10
155x10
165x10
165x10
Clean pull
165x10
165x10
165x10
60 second plank, 20 situps x 3 no rest
Incredible DOMS today.
Cooked up some ground venison last night for dinner. Had eggs at my first meal, and will be having venison, liverwurst and eggs with a small salad after posting this.
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One of two sirloins I bought and some Spanish rice with onions and poblano peppers.
Also doing ham and a brisket for Christmas which I am extremely excited about
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30 minute IR sauna
5 minutes light shoulder stretching
Small amount of time looking up yoga stuff on YouTube. If anyone has any recommendations for beginners yoga routines that they like I am all ears. There is a lot out there and I know absolutely nothing about yoga.
Also, had my 4 eggs this morning.
6 Likes
Deep Water Beginners W1D3
Axle Push press, 4 mins rest
10x10 at axle + 70lb
DB lateral raise
3x10 at 18’s
BB curl
Barx10
55x10
3x10 at 65
Superman’s and situps 3x20 no rest
Did my sauna and had my daily eggs this morning.
Looks like I’ll be taking a half day tomorrow, so benching will probably happen around nap time.
9 Likes
I also know nothing about yoga and I hate it… but I’ve heard good things about Yoga By Adriene and she’s got a ton of stuff on YouTube.
Also, did I tell you that I HATE yoga. lol
And, MERRY CHRISTMAS!!!
2 Likes