SSB back squat
170 lbs x 5 x 3
Supersets
24" box jumps 5 x 3
+25 lb hyperextensions 8 x 3
Yellow band straight-arm pulldowns 9 x 4
Black band internal/external rotations 9 x 4
Biceps: Standing Bayesian cable hammer curls
(per side) 32 1/2 lbs x 4; 27 1/2 lbs x 9
Triceps: Seated dips machine
130 lbs x 9, 9
Superset
DB delt series 10 lbs x 9 x 2
Chest/pecs: Seated pec deck
160 lbs x 9, 9
Superset
Black band pull aparts 9 x 4
Back/lats: Seated vertical wide-grip pulldown
90 lbs x 6(!), 6 (!)
Superset
DB delt series 10 lbs x 9 x 2
I felt this was three years ago when I saw a banana ball tryout.
But ultimately hung up my spikes for good. I understand that feeling. Onto the next physical hobby that gives you 20 more years of hooking you on learning while constantly humbling.
There’s something about the first academy you love. Like your first girl friend.
Indeed. I joined Gracie Barra Seattle a few months after it opened in 2005 and became the first person there to go from “first day of jiu-jitsu ever” to black belt. Watching some of those guys compete at a recent Fight2Win was a real treat. I remember some of those black belts when they were blue belts!
Velocity Dieted today for the first time in awhile. Have a big Italian dinner scheduled for Wednesday night, so I might be Velocity Dieting again tomorrow. I’m going to try and minimize the carbs. But I’ve got a dose of Berberine ready all the same.
Calories: 1657
P158
F33
C39
I think it will help to think of my day in terms of “rendering unto Caesar” (coffee and electrolytes), pre-workout (protein shake), post-workout (protein shake), music practice (water), dinner (HSM), music practice (water).
Family dinner with the in-laws tonight. Red sauce. Sausage and pork shoulder, Rigatoni. Macros all over the place; focused on keeping calories down. Velocity Diet Day tomorrow. Back in the gym for 4.4.2 on Friday.
SSB squat
170 lbs x 5, 5, 5
Superset with:
24" box jumps 5 x 3
+25 lbs hyperextensions 8 x 3
Yellow band straight arm pulldowns 9 x 4
Black band internal / external rotations 9 x 4
Triceps: Seated overhead pressdown
67 1/2 lbs x 9, 9
Biceps: Unilateral DB preacher hammer curl
30 lbs x 9, 9
Back/Lats: CS high pronated row
140 lbs x 9, 9
Superset with:
Delts: DB delt circuit / 10 lbs DBs 9 x 2
Chest/pecs: Unilateral cable flye
17 1/2 lbs x 9, 9
Superset with
Black band pull aparts 9 x 4
Delts: DB delt circuit / 10 lbs DBs 9 x 2
Performed well, especially with upper body work. Didn’t feel especially strong today, but when those sixth reps came around, it was clear I had more to give. So I gave.
SSB squat
180 lbs x 3, 3, 3
Superset
24" box jumps 5 x 3
+25 lbs hyperextensions 8 x 3
Yellow band straight arm pulldowns 9 x 4
Black band internal / external rotations 9 x 4
Triceps: Seated dip
140 lbs x 9, 9
Superset Biceps: EZ bar reverse curl
+30 lbs x 7, 6 (!)
Chest/pecs: Seated pec deck
170 lbs x 6, 6
Superset
Black band pull aparts 9 x 4
Back/lats: Seated vertical pulldown
90 lbs x 6 (!), 6 (!)
Superset DB delt circuit 10 lbs x 9 x 4
SSB squat
180 lbs x 3, 3, 3
Superset
24" box jumps 5 x 3
+25 lbs hyperextensions 8 x 3
Yellow band straight arm pulldowns 9 x 4
Black band internal / external rotations 9 x 4
SSB squat
180 lbs x 3, 3, 3
Superset
24" box jumps 5 x 3
+25 lbs hyperextensions 8 x 3
Yellow band straight arm pulldowns 9 x 4
Black band internal / external rotations 9 x 4
Biceps: DB preacher hammer curl
30 lbs x 9 (!), 9 (!)
Skipped band pull aparts since I got a great stretch on the seated cable flyes. With these wings, seated cable flyes are a keeper! Also skipped the delt DB series since my post-op shoulder was feeling a little cranky and I have been pretty aggressive with the volume (12 sets a week with a pre-op weight).
SSB squat
190 lbs x 1, 1, 1
Superset
24" box jumps 5 x 3
+25 lbs hyperextensions 8 x 3
Yellow band straight arm pulldowns 9 x 4
Black band internal / external rotations 9 x 4
Triceps: Seated dip
150 lbs x 9, 9
Superset Biceps: EZ bar reverse curl
+30 lbs x 6, 6
SSB squat
190 lbs x 1, 1, 1
Superset
24" box jumps 5 x 3
+25 lbs hyperextensions 8 x 3
Yellow band straight arm pulldowns 9 x 4
Black band internal / external rotations 9 x 4
Chest/pecs: Seated machine press
160 lbs x 6 (!), 6 (!)
Superset with
Black band pull aparts 9 x 4
Squats felt good. Upper body felt about a rep or two weaker than usual–weight was up big and down quickly this week. Also need to make sure I’m hitting my protein macros.
