Things are going well, enough. Weight is consistently around 209-210 in mornings. I’ll be moving into permanent home in next 30 days. Ready to have ‘a’ life back soon.
3 Likes
3/7
40lb weight vest with 95lb belt lunges then sissy squat. 3 sets of 10
Weight vest DB method (don’t judge)
3x60 seconds
Paused Z Squat
3x10x135
Airdybe
200 cals
2 Likes
Quite a bit of progress
1 Like
I’m getting old. Woke up, go to garage to do a shoulder workout and… nope. 3rd pull up in and my left rhomboid decides to hurt. Hurts to take a deep breath. Attempted some lat raises, nope. Alright, criminal minds and 100 calories cycle it is.
Looking good @dchris mate. Lat spread is fucking ripping up my man
1 Like
Thanks boss. Been starting every back workout with the DB Method and essentially straight arm pulldowns. It’s impossible to not feel your lats using it.
3/9
Very slow and methodical shoulder warm up
40lb KB OHP
4x20
Super Set:
Lat Raises
4x10x20lb
DB OHP
4x20x30lb
Air Bike
50cal ride.
1 Like
Found an image of this. If you lean forward so your arms are straight in front of you, you get the craziest lat isolation and pump. It’s dumb, looks dumb, hate that I discovered this, but it’s effective.
1 Like
When I do straight arm pulldowns with a rope, I do them kneeling. Works like a charm.
1 Like
My arms and shoulders seem to overcompensate because of the ropes lack of rigidity.
3/13
Bought a dip attachment for my rack.
Dips
3x8
Mid incline camber bar bench
3x10x145
Low incline camber bar bench
3x10x145
Superset
3x10x30lb Db incline flies
3xamrap x 40lb KB incline bench
Airbike
50 cal ride
3/14
Giant cardio cluster fuck (me)
Air bike
5 sets of as fast as possible until I can’t breathe
Goblet Squats
5x10x30lb dbs
DB Method
5 sets of until my heart stops and I can jump on Air Bike again
2 Likes
That’s a manly workout and a half @dchris mate. Fucking rip it up
1 Like
I do much better with cardio if I get to choose what sucks less in a moment. Slow and painful DB or quick and airless airdyne. The squats just sucked. Lol
3/15
Clean and Front Squat all reps
2x3x135
2x1x175
Superset
Belt Lunges
2x10x90lbs
2x10x140lbs
1x10x180lbs
Zercher Squat
5X7x175lb
1 Like
3/16
Sitting OHP
5x10x95
Lateral raises
5x12x20lbs db
DB Cleans
4x12x30lb dbs
Evening
Grace with 115lbs
30 clean and presses
DB cleans
4x12x30lb
2 Likes
3/17
Possibly one of the worser days of my life. 1.5 pints of B&J.
3/18
5x20 KB Swings with 60lber
5x15 KB rows with 60lb
Pullups 3x6
Lat Pulldowns 3x12
Curls
5 sets of can’t lift anymore with 20lb Dbs.
2 Likes
3/23
Skipped a few workouts, but oh well
Superset
Sitting OHP and Lat Pull Down
2x10x95 + 2x10x90
2x5x115 + 2x14x90
2x3x135 + 1x20x90
DB Clean and Press
3x15x40lb
Lay Raises, Tricep Ext and Curls
3x12x20lb DB
1 Like
3/25
Back Daaaaay
Pump stuff
Circuit
10 x 115lb cleans
10 x 115lb rows
10 x 60lb Kb swings
8 Rounds
1 Like
3/26
Morning: 100 cals on airbike
After lunch
High incline bench
1x10x115
2x10x135
3x155
2x3x175
Dips
3x12
Flies
3xamrap
Superset: flies and dB press
3xamrap x 20lb and 30lb dbs
Pretty good workout. Surprised at how much intensity I could maintain while fasted. My kid took his nap and I can’t life while he’s awake, but I can eat when he’s up. Ha. So, went at it fasted.
Quick diet update
I’ve been eating Kodiak waffles for breakfast with butter. They’re tasty, easy and don’t kill me calories wise. Lunch has been protein and fats and dinner might have grain or bread, but mostly protein, fat and veggie.
1 Like
If you’re wanting to keep it on the lower carb side for the breakfast, I like these
1 Like
Nice. Thanks. I found these at Safeway. How do you resist not eating these with PB for every meal?