haha yeah, like isdatnutty’s Trap Bar/SSB combo
Nice tits
2 Likes
That chick would be fun
1 Like
3/9/18
Weight: 197.0
Dragging, little sleep, out on calls. May or may not be back this afternoon to take a run at the SSB, if not, it will be getting done tomorrow.
Weight is good, figured I’d be down at the 197 mark, had shit going on all day yesterday, so didn’t eat a ton (even less than usual) although I still feel good (minus the lack of sleep.)
1 Like
3/9/18
PM Workout
Weight: 196.4 (yeahhhhh, buddy)
Legs
SSB Squats
2 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 3 x 275
1 x 3 x 315
1 x 335
1 x 355
1 x 365
3 x 315
6 x 225 (paused)
BBB TBDL
5 x 10 x 250
SSB Step Ups
2 x 12 x 135
RDL w/ DBs
3 x 12 x 50s
Superset:
Lunges
3 x 10 x BW
Ab Wheel Rollouts
3 x 10 x BW
Cardio:
10 minutes x 15 incline x 3.0-3.5 mph x +25lbs
A great day, honestly. Was tired, but it surprised me how well everything moved. 365 wasn’t top end, probably had 5-15 more pounds if I had taken different jumps, but it’s all good.
Weight is better than expected, ate like a horse for a good chunk of the afternoon before being called back in to cover at work, and since its always dead on Friday Nights…what do we do? We lift, ha. Not a bad Friday at all.
5 Likes
3/10/18
45 minutes leisurely stationary bike ride. Maintained about 10 mph. Forgot to look at miles
Edit: added a 2.7 mile walk/jog/running of hills. Legs are done for today.
Edited for spelling from phone entry.
1 Like
3/12/18
Weight: 199.0
Chest
Flat Bench
10 x 135
5 x 185
5 x 205
3 x 225
3+ x 255 (4 total)
Low Incline DB Bench
5 x 10 x 65s
Giant Set: 3 Rounds
Dips
3 x 10 x BW
Tricep Extension
3 x 12-20 x Weight
Standing OHP
3 x 10 x 25s
Superset:
BPA
6 x 20 x Green (doubled)
Tricep Extension
3 x 8-12 x 90-120
Superset:
WG Pullups
3 x 5, 5, 8 x BW
Push Ups
3 x 10
Cardio:
Incline 15 x 3.0mph x +25 x 10 minutes
Not a great day, severe lack of sleep, but not a lot of time to get it done if not early. Thought 255 was going to move substantially better as I ate more than usual yesterday, 'twas not the case, unfortunately.
Weight is where I expected it, feel very good about body composition at the moment, and decent about strength. Onward we go.
5 Likes
Sleep seems to affect me most if it is not met. Even a bad day in the gym is better than a day at work!!!
1 Like
Fun fact: some of my biggest squat PRs have been set on terrible sleep. No idea how it works, although I suspect it’s something to do with putting me in a real do or die situation, so my instincts take over.
4 Likes
There is a “energy-sweetpoint” for each action depending on how much fine motoric skills and how much brute force it demands - you won’t be able to do something that requires a lot of fine motor skills if you are tired as hell, but being too energetic won’t work either. You need just the right balance of tiredness/energy to perform to your best ability.
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Main reason I work best on 5-6 hours on training days and around the same plus maybe a nap on off days. Helps a ton. I can’t train without AT LEAST a gallon of water though. I perform horrendously without enough water.
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Water is a key thing, no doubt. Dehydration is a really easy way to sabotage your training session
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Dehydration and training do not mix! Water pre, during, post.
3/13/18
Weight: 195.6 (yes!) 196.8, 196.8 (oh, ok then)
Back
TBDL
10 x 140
5 x 230
5 x 320
5+ x 410 (12 total)
BBB SSB Sets
1 x 10 x 135
1 x 10 x 155
3 x 10 x 175
Superset:
WG Pull Ups
4 x 8 x BW
BB Row (in smith machine)
4 x 12 x 95/115/135/135
Superset:
Ab Wheel Rollouts
4 x 10 x BW
Kneeling Plate Raise
4 x 15 x 25lbs
Giant Set:
Inverted Row
3 x 10 x BW
Hammer Curls
3 x 10 x 40s
Lat Pulldown (w/ rope)
3 x 15 x 90
A damn good day today, great pump, feeling very good about body comp, and how the trap bar moved. Trying to be very aware of my total volume in my workouts right now.
Weight: It flashed 195 at me the first one, so I re-weighed (any time I hit a new low I re-weigh to make sure) and it went back up to the 196s, which is all good. Still no real deprivation.
Note: Feeling out SSB weight, will be doing 185 across the board next back day. Tablespoon of peanut butter and honey prior to training, may be the magical ingredient(?).
2 Likes
When it’s to good to be true, well it isn’t.
OR maybe a pound of pure adrenaline because of the nice number 
Nice lifting man
1 Like
3/14/18
Weight: 198.4
Shoulders
Seated DB OHP
5 x 55
5 x 65
3 x 75
4 x 85
3 x 10 x 55
Superset:
DB Rear Delt Row/Fly
3 x 10 x 35/45/45
BPA
4 x 15 x Red Band
Superset:
Lateral Raise (slow eccentric)
3 x 10 x 15
Tricep Extension (w/ rope)
3 x 20 x 50/60/70
Superset:
Arnold’s Press
4 x 10 x 25
Single Arm Tricep Extension
4 x 15 x 30
Good pump, good feel, DBs felt decent, can tell I haven’t used them in awhile, though. 85s moved well for 3, slow for the 4th, about where I expected to be today. Will be using the same principles of 5/3/1 with the DBs, ramp up to an all out top set, back off with some volume (depending on shoulder and elbow health). Goal with overhead DB work is to take the 100s for reps.
Weight: Hungry all afternoon plus boredom = 198, not soft, felt pretty full, actually.
Note: Definitely left some work in the tank, leaving the workout feeling good, think this means my total volume is being handled much more appropriately.
Edit: ~2 mile jogging/walking of hills.
6 Likes
3/15/18
Weight: 196.4
OFF
I feel good, just needed a bit of extra sleep and my upper back could use the rest. Plan for the next two days; am going to lift with my old training partner on Saturday, he wants to hit legs and I’m pretty sure he is going to literally try and kill me (#deathbysquats), so with that being said, tomorrow will be a very light feeder(?) workout, just going to hit the basic numbers, get some blood flowing, and move on in preparation for the Saturday Slaughter.
3 Likes
3/16/18
Weight: 193.4 (hmm…I’ve been here…) 193.4 (whaaaaa…?)
Amazing what an extra hour or two of sleep over the course of a couple days will do…literally it’s just waking up at 4a instead of 3a and I feel like a superhero, ha. If I get a cancellation today, will probably do a body weight circuit just to get some blood flowing, other than that will find some time to roll my legs and upper back out in preparation for tomorrow. 193s are definitely a new low for me…I haven’t been sub 195 in years (panic button, has anyone seen my panic button?!)
Will be at the in-laws all weekend, which when paired up with what is sure to be a brutal leg workout (looking at it as a challenge day, because it is going to end up being something stupid) the extra food/calories will be put to good use.
4 Likes
3/17/18
Highlights
Did not weigh.
Legs
Squats
Worked up to 3 x 2 x 365, strong doubles.
Leg Press (Close Stance, Wide Stance)
3 x 20 x a lot
3 x 20 x a lot
Superset:
Leg Extensions
Walking Lunges
Lying Leg Curls
Heavy Seated Calves
Light Straight Leg Calves
Pretty good day, not sure what I had in mind but I think I was a little distracted throughout my squatting, just a bit loose throughout. Dude is a tank…he’s out distanced me in everything except deadlifts, ha, and that’s only because his lower back gets so painfully pumped that he can’t do them (Still taking that win!) Good dude, good buddy, but man am I slightly jealous haha some other big fellas in that gym as well, at ~200lbs I was definitely one of the smaller guys there (out of the “in shape” dudes) it was a good, humbling experience, plan on doing it again next time we get up there.
3/19/18
Weight: 201 (ouch)
Shoulders
Seated DB OHP
5 x 60
5 x 70
5+ x 80 (6 total)
3 x 10 x 50
Superset:
Rear Delt Raise/Row
3 x 12 x 50
Tricep Extension
3 x 20 x 60
Superset:
Lateral Raise
3 x 12 x 25
Plate Raise
3 x 12 x 35
Curl to press
2 x 12 x 25s
Still have a residual hangover from too much Canadian Whiskey on the Irish Holiday, so it was just a punch the clock session, with that being said, the 80s moved very will, next week will be 65/75/85, then 70/80/90, and so on and so forth. I throw a few back every 6 weeks or so, and every single time I wake up and ask myself if it was really worth it…the answer is always no, ha, but give me 6-8 weeks and I always give it another shot haha
Edit: 45 minutes leisurely stationary bike ~9 miles. Average 10mph
4 Likes