Roll Tide!
@Friedrich RTR 
Spending the next two weeks in Hilton Head SC with my family, so I’m making today the first day of my deload and I’ll get a week-long pass to my gym of choice down there (the one with the Atlas stones) after that’s done. I doubt I’ll do any structured training until then, but I’ll be walking a bunch on the beach and enjoying the food.
3 Likes
Doggcrapp C4D1
30° Incline Bench: 195x5+4+3
Smith Shoulder Press (no back support): 155x6+4+2.5
Smith JM Press. 165x7+4+3
Chins:+50x7+4+3
Deadlifts: 425x4
Not a fantastic session, but I rarely feel good the first day back from a deload (and it’s like 3 in the morning lol).
Because I’m not doing calves, I’m considering adding an ab exercise to my lower days.
2 Likes
Doggcrapp: C4D2
Strict Curls: 65x12+8+6
Cable Forearms: Stack x11+7+7
Leaned-Back Leg Curls: Stack x9+6+4.5
Leg Press: 495x6, 365x9+2 (pause at bottom)
Abs: Fuck around for a few minutes
Going to stick with higher reps on my bicep movements. My right forearm got a bit pissed working up to my original intended top set, and I don’t want to push that. This was pretty easy, I think 75 or 80 for 25 very strict RP reps will be a solid target for next time.
3 Likes
Doggcrapp: C4D3 - A2
Strict Press: 155x7+4+3
(Into) Seated Laterals, 20x8.5
Machine Chest Press: Stack x8+3+3
(Into) DB Flies: 25x12
Carter Extensions: “5” x8+3+2
WG Pulldown: 190x6+3.5+3, 130xF (Tempo)
DB Rows: 90x9
3 Likes
Doggcrapp C4D4 - B2
DB Curl: 55x9.5+5.5+4, 30xF
Hammer Curls: 60x7+3.5+2.5, 30xF
Smith Machine: 355 (?) x3, 315 (?) x5 (Heavy)
(Into) Leg Extension: Stack x10
Egging Pulls: 205x8
Abs: Some random stuff
For fun:
KB Press: work to 40kg/88lbs x1L/1R
Kinda annoyed about the squats—like I mentioned earlier, this smith machine seems heavier than my home one so I took a bad guess and overshot. Nice day other than that though.
Kettlebell training back in 2020 and 2021 was my first taste of actual regimented lifting, so I’ve always been partial to it. Kinda sad that this gym doesn’t half a 48kg/103lb bell, because I’m very confident I could press it with at least my right arm. Seriously, look at how quick this went up:
2 Likes
Doggcrapp C4D5 - A3
Feet-Up Bench: 205x5
Machine Press: 120x7
Pushdowns: “22”x8
One-Arm Pulldowns: “10”x6
One-Arm Machine Row: 135x7
Very short on time today, so I just did a single set to failure on each lift. I have one more session in this gym, and then I’ll be back in the YMCA I normally use on breaks.
Was doing some research into dual-degree programs, and it looks like I may be able to ad-hoc together a JD/PhD if I can get admitted (which is obviously going to be difficult). Will put some thought into it.
Have also been thinking about what to do with my programming, especially once I head back to Alabama. I am still enjoying this style of training and getting good results from it, so I don’t see a need to make sweeping changes, bur I want to put some more energy into pushing my press, and barbell squat, so I may drop the shoulder work (or just reduce it down to a straight set of rear delt/mid delt work) and do the press programming from 5/3/1 Morning Star. Will make my sessions longer, but I’ll be eating much more when I head back to Alabama so I’m confident I can handle the work.
3 Likes
Ain’t give a piss about nothin’ but the tide! Congrats man!
1 Like
@freshyfresh Thank you! I actually ran into that guy (Willie) once last year and he was awesome lol. Should’ve grabbed a photo or something
Doggcrapp C4D6 - B3
Machine Preacher Curls: +75x8+4.5+4
Wrist Extension: “4”x12+7+6
One-Leg Curls: 85x7+4+3.5
Squat (to calculate TM): Work to 385x1
Leg Extension: Stack x11
Not a super remarkable day, except for the squat test so I can start bastardizing this program after like half a year of running it more or less faithfully. I’m actually pretty happy with 385. It’s 20 pounds off my PR, but I’m 25ish pounds lighter than when I put up 405 and I haven’t had an actual bar on my back in like six months. More practice + me gaining weight again = easy PR. (Cutting is much easier than I was expecting. I was tiny (115 @ 5’9”) before I started training, so it comes naturally I guess).
2 Likes
DC + Morningstar
W1D1
Press: 115x5/5/5/5/5/5/5/5/5/5
NG Chins: +25x7+4+2
One-Arm Machine Rows: 230x7+4+2
Facepulls: 140x11.5
DB Pause Bench: 85s x7+5+4
Pushdowns: 165x6+4+3, 135x6
This was a nice start. The rep target for most of the RP work on this program is gonna be 20ish before I add weight.
3 Likes
DC + Morningstar
C1W1D2
Squat: 250x5/5/5/5/5
Strict Curl: 75x11+7+7
Strict Hammer Curl: 50x7
Leaned-Back Leg Curls: Stack x8+4+3
Leg Extensions: 270x7
3 Likes
DC + Morningstar
C1W1D3
Press: 135x5/5/5/5/5
WG Pulldown: 170x9
Machine Kelso Shrugs: 250x5+3+3
Seated Lateral Raises: 20x10.5
Machine Chest Press: 235x7+4+3
Overhead SA Triceps: 40x6+5+5
Left elbow bothering me a bit (around where the brachioradialis is—should probably use a slightly higher rep range on my curls), so I took the pulldowns easy-ish. My next session isn’t until Tuesday, so it has plenty of time to calm down.
3 Likes