Film them for the team page.
That’s impressive to me, getting that done in 25 minutes.
1 Like
8/23/19
Weight: 206.0
Accessory Day
Bench (to a 2 board)
2 x 10 x 185
Dips
4 x 10 x +25
Standing DB Military
1 x 5 x 55
3 x 5 x 75
BB Row
1 x 10 x 135
2 x 7 x 225
Plank
2 x 1’
All done in ~33 minutes
Sore from high rep deads, feeling good though, gonna have a good weekend for recovery, no travel, no real stress, just hangin’ out. Jesus I haven’t done planks (or abs really) forever the strength was there, but I was so shaky haha it was pitiful.
Weight is fine, not gonna really concern myself with it for now, simply gonna focus on getting stronger.
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@MarkKO My entire family this morning, “D, who the fuck do you know in Australia?” 
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Fuck that’s funny.
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Lol careful we are everywhere !!
2 Likes
8/26/19
Weight: 206.6
W2D1
Squats
Back Squat (5 second breaks)
5 x 2 x 245
2 x 4 x 245
21’s (Back Squat)
2 x 21 x 195
(1st set: 7 bottom, 7 top, 5 second rest, 7 full)
(2nd set: 7, 7, 7, no rack/rest)
Lunges
3 x 30’ x +100lbs
Superset:
Lat Pulldown
4 x 12 x 195
WG Pull Up
4 x 4 x BW
LISS
Treadmill x 2.6mph x 10% x 10 minutes
All up in a total of ~45 minutes.
Welp, that was fuckin’ humbling, the 5 second breaks absolutely blew, and the partials were worse this workout had me looking like a newborn fawn, yeesh.
My squat is absolutely inefficient, it’s amazing how much you realize you don’t know, and how weak you really are until surrounded by groups of people (in this case here and on the Panora page) that actually know their shit, jesus, ha.
Here is my pain and suffering in one glorious clip, I didn’t have a timer, but I took 3 ‘normal’ breaths and then reset, figured that was fairly close to 5 seconds.
Edit: Fuck me, ~3 hours later my quads are wrecked
3 Likes
Nice depth on those reps.
When you surround yourself with people that know more than you, have more experience than you, etc., you’ll invariably learn a lot and grow.
Don’t sweat your technique and strength so much compared to others’.
If you’re better today than you were yesterday (stronger, fitter, a better husband, father, son, friend) you’re doing life right! Keep grinding, brother.
1 Like
Much appreciated, man! Yeah, I figure if I bury them, I don’t have to worry about high squat shaming Yeah, I mean in the grand scheme this all makes perfect sense and life is going fantastically, but not gonna lie, I wanna move some actual pig iron, and it’s gonna happen, but it’s gonna happen in 3, 5, and 10 years time, but I want it now haha
Notes/Thoughts: I think I’m finally past the fear of fatness that holds most former fatties back from building really appreciable muscle mass, I’ve upped my caloric intake that past 10 days or so, have gained a pound or two, and feel good. Think I’ve finally come to terms with the fact that abs year round are for the permanently plateaued lifters and that if I can dedicate myself to moving some real, real weight, that in years, I can diet down and actually be a monster, not just, ‘a dude that looks like he lifts’.
I note this simply because, to me, it is a big corner to turn, ha, been so scared of falling off the wagon that I’ve been pretty stagnant in all my lifts, and the fear of being absolutely below average in something I genuinely enjoy doing is just something that I’m not gonna be able to continue doing, so up the calories it is, gain a protective layer it is, and turn that into some productive weight moved.
3 Likes
You’re doing good brother.
With the short rests TBH I don’t even bother racking the bar. You get closer to five seconds that way (or 10, or 15). I do the same with breaths though. Five for 10 seconds, three for five.
1 Like
8/27/19
Weight: 207.6
W2D2
Bench
4 x 2 x 235
1 x 12 x 235
Super Wide Grip Bench (pointers on rings)
2 x 6 x 205
WG Pull Ups
4 x 3, 3, 3, 13 x BW
DB Tricep Extension
10 x 35
10 x 45
2 x 10 x 55
Face Pull
1 x 50 x Black band
LISS
Treadmill x 2.7mph x 8% x 10 minutes
~40 minutes including cardio
Cues felt a lot more solid today, still have a lot to work on, but could definitely feel when I was locked in and when I wasn’t, it was a pretty good day. Super wide grip felt super awkward, but it got done, ha. I think 12 is a rep PR, not that it really matters, ha, still a pretty shitty number.
Weight is fine, eating solidly. Legs are trashed from yesterday’s squats, tomorrow will be some moderate sled work to help facilitate recovery, along with more food, more water, and some stretching (or IB800s ).
Last set of 12 x 235. Lost tightness about rep 6 or 7, definitely felt it, first 6 felt great, though.
4 Likes
8/28/19
Weight: 209.0
Recovery
20 minutes of easy prowler work (drags, pulls, pushes)
15 minutes LISS (Treadmill x BW x 2.5mph x 3-5%)
Some dynamic warm up type stuff
Christ almighty my legs are still shot from Monday’s session, they’re feeling better than they were, but still tender up and down stairs and I look like I belong in the senior fitness class. Feeling a lot more loose after the sled work, need to maintain some sort of level of activity today to keep blood flowing in the legs, deads tomorrow aren’t nearly as nasty as last week, so that should be nice.
Weight: Simply eating/snacking every couple of hours, my appetite will level out (may have already) and will probably sit around 210 for awhile, would be my guess.
2 Likes
This is good advice for life.
2 Likes
8/29/19
Weight: 206.8
W2D3
Deadlifts
5 x 1 x 405 (beltless/strapless)
8 x 405 (AFSAP, belt/mixed grip)
Seated SSB GM
5 x 135
2 x 5 x 185
DB Row
3 x 10 x 100
High Squat
10 x 135
2 x 10 x 205
Legs were still trashed from Monday, Jesus my hamstrings were tight, but it got done, and moved well. It isn’t a rep PR, but it probably could’ve been today, felt good, still lots to work on, but hey, that’s why we’re all here 
Confession: It was supposed to be like, 398-400, but who TF doesn’t load 405 when it says 395+?
Weight is pretty decent, still eating with reckless abandon, ha, making good food choices, just eating as much as I want, no restrictions on the healthier stuff.
4 Likes
Notes: Life shit: may have some big happenings moving forward that are hugely positive for my little family and our financial and long term stability, job change is a possibility. Low physicality required (which is a plus, as I want to continue getting stronger and don’t really want a job that’s gonna hinder that) plus it is about a 15% increase in salary, with comparable hours and great benefits, also as described by the supervisor, “On a scale of 1-10 for difficulty, it’s about a 3.” … it’s literally one of the best jobs you can get in a small town, and especially around here, so there are a shit load of applicants, but I’m pretty confident in believing that I’m in the top 1-3, and I interviewed absolutely great yesterday. (this was noted for notes, also noted because I’m jacked, and can’t really tell anyone about it, ha)
I’m noting this here, because when I look back and go, “What affected my training?” I can say, oh…I had life shit going on, that makes sense.
6 Likes
Those pulls in the video looked super strong and smooth man!
Good luck with the possible job!
1 Like
Thanks, they felt good, still room to improve, but I think I’m starting from a good place.
8/30/19
Weight: 207.4
Accessories
Air Squat
1 x 50 (2 breaths when a break was needed)
SSB Squat
12 x 45
2 x 12 x 135
Leg Curl
3 x 15 x 80, 90, 100
Bent Over Row
3 x 12 x 135, 185, 185
Hammer Curl
3 x 15 x 25, 35, 35
Standing Crunches
5 x 12 x 90
LISS
10 minutes x 2.5mph x 6% incline
Hoo boy, I am really, really glad today was accessories, the girls slept through the night, but we had calls all night, so I had maybe 4 hours of total sleep spread from 8:30p-4a? Jesus, that sucks, I’m wrecked, ha. Ah well, the air squats/ssb were surprisingly tough, blew my quads up real quick.
Weight is fine, no change in approach or plan.
3 Likes
Do you respond from home? I do something similar for work and it can be a blessing or a curse depending on call volume. And the new potential job sounds great. Hope you get it!
We respond from home, although if they made a permanent position and had one EMT or Paramedic that it was their actual job to be there and did rotating shifts, I’d be all in on that, but alas, we are but a small volunteer service. Yeah, it’s crazy in a small town with call volume, you can go for weeks with nothing, and then in the last 6 nights I’ve had 5 calls, and shit seems to come in waves, right now it’s falling off shit and busting your face open, 4 of those calls were blunt force head trauma from some type of fall (couple drunks, old people falling out of bed, etc.). But we get a small stipend for running, which is cool, and it’s my ‘free and clear’ money that I can use on whatever, supplements, workout equipment, guns, without feeling guilty about not putting it into the family fund, ha!
1 Like