Oct 1,
Growth Day.
Feeling “big” today - as in muscle bellies full and filling out the sleeves. Good feeling to have.
Separate note, Picked up a Ninja Foodi dual basket air fryer/roaster/broiler thing. Tested it out and it works quite well.
Anyone have any food prep tips using one these? Looks like it will make cooking chicken/steak/etc a breeze.
Oct 2nd
Pull Day
Hammer strength lat pull downs: 1x95(per side)-12, 3x105-10,9,9
Low Cable V-bar row: 4x140-11,10,9,9
Dumbbell Pullovers: 3x80-11,10,8
Dumbbell Shrugs with 3 sec pause at top: 3x80s-10,9,9
Y-raises:25 lb plate - 50 reps rest-pause style fast as I could
Face pulls: 3x110 - 11,10,10
Drag Curls 3x60lb EZ curl bar - 11,10, 8
Rope Hammer Curls 1x110-20 drop set
Oct 3rd
Leg day
Leg Press 1x446-12 3x536-9,8,8
Lying leg curl: 4x110-11,9,8,8
Leg Extension: 1x140-13, 3x180-9,9,9
Farmers walk with 2 62lb kettlebell. Don’t know how far - 3 rounds
Sumo RDL with 2 62 lb kettlebell 4x9,9,8,7
October 6
Push day
Incline Dbell Press 4x85-12,11,10,10
Cable Flyes 1x40(each side)-12, 3x50-10,9,9
Dips (body weight) 4x 12, 11, 9, 9 (30 sec rest)
Tricep rope pressdowns 3x100-12,10,10, 1x100-20 drop set
Weighing about 287 this week.
Took a couple pics for personal reference. I am crap photographer.
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Looking good man!
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Thanks,
It’s the biggest have been with decent muscle mass. I got up to a fat 315 at one point. Glad I am not there anymore.
Posting this here for future reference
Lee has been publishing a lot of articles for “Big Guys” lately that have been very helpful.
Skipped workout this morning due to lack of sleep. I have been dealing with massive sinus pressure and headaches the last couple of days (wife had a sinus infection over a week ago, hope I didn’t catch that).
Two Aleve and off to work.
Back in the gym after a week off today.
I had a re-think on my programming and realized that I only have the capacity to recover from three workouts a week (family, work, and all that). Accordingly, I switched up my workout style and wanted to try a DC style HIT program. First workout results posted below
First time really trying a workout like this. I was always a volume guy. Surprised that this gave a decent pump I feel like I sufficiently worked the muscles even though it is low volume.
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Oct 20: Rest Day
Oct 21:
Day 2 of DC style training. Had to swap out GHR for lying leg curls. My gym does not have a GHD, but looking for suggestions on other possible exercises to target glutes/hams that are comparable.
Oct 26
Last Column is lbs and second to last is reps.
Calf raises were done on leg press cable machine with a 3 second eccentric, explosive concentric, 3 second isometric at top.
Was supposed to do back squats today but lower back felt weak (chronic issue - have thrown out twice). Need to get a new belt before going back to full squats.
Feeling pretty good during this style of training. Upping the intensity definitely adds something to the workout. Don’t feel like my muscles are heavily fatigued after training (may not be needed to stimulate growth).
I will give this HIT style until Christmas and then reassess.
Oct 30
Workout went well.
Struggling with mental health the last few weeks. Have to contact my doctor to change up depression meds.
Somedays I think all lifters feel like this:
So, woke up with a 103 fever last night and COVID-like symptoms. Work is making me get tested before I can go back.
I think it’s just a sinus infection, but who knows.
This is not helping my anxiety.
With the rising case counts in Florida (and in my county especially), my level of risk going to the gym has exceeded what I am comfortable with. My gym does not require masks (nor are they mandated too) so nobody wears them. I have and will be continuing to break from the gym for awhile.
Back to yoga, biking, and jump ropes at home.
Maybe I will get a little leaner…
Using your body as the resistance you need to build muscle is certainly an alternative too. I wonder if @aldebaran sprung for CT’s home-workout program if you desire to follow something concrete: maybe he could tell you something about it (?)
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Lots of speculation in my state of MN that the gyms are going to close for another 4 weeks (then probably another 4…). I will probably buy a few things if this happens (I guess I find out today at 2 pm).
Yeah, FL governor has said he won’t lockdown again (and I get the economic reasons not to) but many people in Florida are being idiots taking zero precautions.