Same weight and a little bit more lean is a good thing.
Ss1
OHP 5X5@60 (+5lb from last, as expected still no problem)
Seated cable row 5x12@60/60+/60+/60++/60+++
“+” are the little mini weights you can put on a cable stack, didnt realize the guy I was working in with was using them right away but it all felt good so I rolled with it
SS2
Chins 5x2 (switched with cable row due to crowding and availability)
SA DB press (low incline) 4x12ea@25db
SS3
Pushups 15/15/12/11
DB curls 20/20/20/15@10db really wanted to get 4x20 but wanted to keep reps pretty high quality
BPA 4x25
SA lat pull downs 3x10@40 ea
Forgot to weigh this AM, but did stuff my fac
Weight 173.8 in the am
SS1.
Trap bar dl 5x5@195 (2nd time)
Hanging knee raise 4x10, 1x7.
SS2.
2kb front squat 4x8@30/30
Rear foot elevated split squat 4x10ea@bw
SS3.
Ham curls@50 2x15,2x12
Back raises@bw 2x15,2x12
Ss2 and ss3 burned for sure. In the past I had more or less switched ham curls with rfess/lunges and I think that’s why (quads get extra rest while ham curls go, etc). Not sure if either way is better or worse?
Weight 172.2. I think I’m much less hydrated than usual after wakeup business, usually I have to wake up around 2 or 3 to pee.
Probably not training today, going on a day trip with my wife on our rare common weekday off.
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SS1.
Incline bb: 5x6@70 (75 next)
Chins. 7x2, 2x1
SS2.
DB row: 5x12ea@30 (30 again next, may try and increase reps a bit)
Seated db ohp: 4x12@17.5 (20 next)
SS3.
BW dip (+ pushups) 3(+7), 3(+7), 3(+6), 3(+6bench)
DB curls@10 3x20, 18
BPA 4x25
Weight 173 yesterday am, 174 today am
Today at the gym
SS1.
Squats 5x8@115. This is +10lb, but still light weight, no problems meeting all reps. Will hit it again next week.
Sit ups 4x10, 1x8. Upgraded situps by holding arms higher, increasing reps, slowing tempo a bit, really focusing on contracting abs. Could sense reps were about to get swing-y so I stopped the last set at 8.
SS2.
Landmine rdl 10/10/12/10@70. Hard to keep hold on the angled bar when hands get clammy, kind of rushed the reps to get to 12 which seems like a wrong thing to do. May drop reps to 8-10 instead of 10-12, or do 6+re-grip+6.
Back raises 4x12. Raised arms higher on these (“prisoner” position). Definitely felt this ss in my back
SS3.
Lunges 4x15per leg@bw. Tried standing forward lunges on the first set but I don’t really understand how to get back up…am I just supposed to “jump” or “throw” myself backward up to standing? Went back to walking lunges in remaining sets.
Seated ham curls 4x15@55. Had been doing these at 50 before but have completed all reps on that like 7 times already with good quality. The ham pump feels great at 50 but maybe it’s time to move on.
Saturday AM at the Y. Crowded as hell. BUT, were visiting my in laws this weekend and their Y is really big and expansive so it was no problem.
SS1. (a)OHP and (b)some dope plate loaded row lever thing with independent sides for each arm.
(A)5x6@65(was gonna hit 60 one more time before increasing but whatever it’s still pretty light)
(B)4x12@55, 1x12@65(kind of hard but worked in on last set with a guy using 65 and probably never going to use this machine again so wanted to push it a little bit harder)
SS2.
SA inc DB press 5x12@25 (probably time to raise a little)
Chins 3/2/3/2/3.
SS3.
(A)push ups (B)db curl@10s (c) BPA
15a, 20b, 25c, rest
15a, 20b, 25c, rest
12a, 25c, rest (realized I forgot curls while resting)
20b, 8a, 25c, rest
20b, 10a.
Total 60pushups, 80curls, 100bpa
Weighed in at 174.6 this am, maybe still slightly blocked up.
Switched back raises and rfess from last week, I think it will let me go heavier on the fronts
SS1.
Trap bar dl 5x5@205. Definitely had to work but didn’t have to dig super deep to hit all the reps.
Hanging knee raise. 5x10. First time hitting 10 on all sets. Will get it again and then make these harder.
SS2.
2kb front squat 4x8@(2x30). Will raise these next week
Back raises 4x12@bw(prisoner). Quite a bit harder than expected, def felt in low back.
SS3.
Rear foot elevated split squat 4x10ea. Gonna increase reps a bit more before adding any load
Seated ham curls 4x15@55.
Weight up over 174 again today.
Training again today. One change, push ups instead of dips, had a bit of shoulder pain after this session past few times and I think it might be related to the dips.
Due to schedule (in particular lack of car access) probably won’t be back at the gym until the weekend.
SS1.
Incline BB 5x6@75(new weight this time)
Chins 3/3/3/2/2/2/2/2, plus another 2/2/2/1 sprinkled in the next SS. Figured I would keep them going until I couldn’t manage a solid double. Definitely getting more comfortable on these even though it’s still not great.
SS2.
DB row 5x12@30 (raise weight next time)
Seated DB press 4x12@20 (new weight this time)
SS3.
Pushups 16/14/12/10
DB curl 4x20@10s
BPA 4x25
If shoulder pain subsides I’ll assume it’s related to my execution of the dips and spend some time getting stronger before trying again.
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Good job burnur, all the stuff you’re doing looks awesome.
This in particular looks pretty brutal. Just keep plugging away. Have a good weekend man.
Edit- also, I see you’re tracking your weight! Awesome.
Weighed >176 today, think I was pretty backed up. Went to the gym today. Crowded Saturday am.
SS1.
Squat 5x8@125
Sit up 1x10, 4x8
Seized the moment on arrival when guy literally just finished using the rack but skipped my usual warmups to do so.
Was going to do 115s again but bullied myself to do 125 now because I know the weights are still lower than they could legitimately be. Felt kind of hard in the moment but in hindsight I don’t think it was that bad.
Would have done more situps but the contraction made me worry I was going to make a terrible mess in the gym. And didnt want to take a break mid-ss due to crowding.
SS2.
Back raise 4x8@25.
Reverse lunge 4x12@bw
Really struggling to understand how to do rdl in a way that seems useful, so I thought I’d try loading a back raise. Felt pretty good in the last couple sets and I’ll do more next time.
Lunges really sucked today for unknown reasons. Nauseating.
SS3.
Leg press 12@130, 15@130, 15@150, 20@170
Ham curls 4x15@55
I think under normal circumstances (which for me is when gym is emptyish) I’d rather switch the leg press and lunges.
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177 today. Gorged yesterday (Thanksgiving dinner #1) but I don’t think all of it will last.
Left shoulder felt a little weak in the gym today. Noticed right away during warmups. No pain though. Or even discomfort, really.
SS1.
OHP 5x6@65 (raise weight next week)
Chins 5x3 (add more sets next time)
SS2.
Seated cable row (two d handles one attachment point) 1x12@60, 4x12@75
SA DB press low incline 12@25, 10@30, 10@30, 12@25
SS3.
Pushups 16/14/10/8+3
DB curls 20/20/17/14+5
BPA 4x25.
Plus are 10 breaths.
Increased difficulty on ss2 quite a bit from prior weeks, I think it definitely impacted ss3 reps.
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I’m in the same boat. I’m thinking about asking someone more experienced to watch me and comment on form and give some cues. Maybe try asking someone in the gym to lend some advice?
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Yeah. I have nothing but excuses to offer against that. Even using my dumbbells at home and taking some video would probably help better understand what I’m actually doing.
Maybe I’ll keep going without it, and do some practice on it on the side
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Weight still >177. Seems like too fast, but I cant lose my mind over +3lb when I’m trying to grow anyway.
I am feeling kind of beat up, however. Was thinking about dialing down a tick or two for the next week. Trying to make it work with holiday/travel schedule over the next month, though.
My wife wants to go to the gym tonight, and has asked me to go with her. Probably won’t do much.
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If I were you, I wouldn’t put toe much emphasis on your daily weight. Thinking about it week to week or month to month will mean more for the change in that number. Your hydration level will throw that number around by up to like 5 or so lbs depending on the conditions surrounding your weighing, so it’s hard to glean anything from a number that fluctuates so often and so extremely.
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Agreed, and thanks for the reminder. I definitely notice it (and like to think it doesn’t really impact my behavior). Not even sure if it’s possible for me to gain a few pounds in a day in any lasting way under anywhere near normal conditions.
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I usually use weight as a rough guideline and go mostly by look or feel. It’s pretty obvious to me whether or not I have been eating enough with how I perform in the gym, and how the sets feel compared to previous weeks.
I’ve also noticed large increases in weight seemingly overnight, and it’s typically during deload weeks. I’ve seen as much as a 7lb increase in a matter of days. Not sure what causes it but with weight gain being the goal, I’ll take it.
I say just roll with it and continue doing what you’re doing.
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Still feeling like crap, did a little easy conditioning at the gym last night and spent some time stretching, etc. Would have stayed home but my wife really wanted to go (she hadn’t been able to exercise beyond walking for a while due to medical treatment) and asked me to come with her.
My wife and I went to the fancy y by my inlaws early this am.
Felt like ohp, worked up to a not-so-hard 3@95. Did 5@90 for a top set a while back on 5/3/1 but had never tried 95.
Did that dope plate loaded chest supp row thing again, for 2x8, 1x12@80 per arm (not sure how that translates to “real” weight but it isn’t that much.
Then did 3x ss of 10-20 plate raises and hammer curls.
Then decided to do a set of chins for a not-so-hard 6.
Then had a couple mins while my wife was finishing up and did a 500m rower sprint at 1:50. Felt weird trying to row fast, would be interested to know what other people who do that use for drag factor and stroke rates
I don’t know that any of this was particularly useful but it was fun and mostly stuck to the plan of laying low this week.
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