I’m a big advocate for barbell rdl’s so I’ll definitely give the toes elevated db rdl’s a try. I’ve also now become a big fan of goodmornings. Goodmornings is probably my favourite exercise for the posterior chain.
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Leg Day
Roman Chair back ext 3x15
Single Leg Curl 4 second eccentric 70 4x15
Single leg back extension 3x10
Toes elevated RDL 5 second eccentric, pause at bottom. Just used the 70s, 4x10
Leg Extension 70x100. Stopped at 50 and 75. Didn’t have a ton of time so just got my quads burning.
Goblet Squat, heels on board 75 3x20. God damnit this is getting miserable.
Left without doing any sort of finisher. Got offered a couple hundred bucks to rake an acquaintance’s lawn, since he’s pretty damn overweight and wouldn’t get it done himself, so I went there right after this and holy shit, I stuffed like 30 industrial bags with leaves and hauled them to the street, was DEAD. Had to leave there and go straight to work, where there’s more heavy lifting and using 15 lb pieces of brass as a hammer since we have to beat precision bearings onto cylinders and can’t damage them with steel hammers. I’m currently hating my legs.
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Raking leaves is so cathartic to me for some reason. I try not to think about everything in terms of training, cause that’d be friggin insane, but if you bust ass it can be tiring.
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I’m with you - quiet, crisp air and working with your hands. The raking part I like. The bagging, constantly bending over, and dragging the bags that I stuff like bricks to the street - not so much.
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I loathe leaves. I have a lot blowing around my yard and I really can’t bring myself to do anything. I have a blower/vacuum and I still hate it. The vacuum bag is super small and I have to dump it like every 2 minutes.
Back home in New York.
Yesterday did the 5 min quad finisher with my sister, and a bunch of pull-ups at the playground while my kids played.
Today, 100 crunches, 80 leg lifts, 3 60 second planks, 100 pushups, and more pull-ups on a tree in my mom’s backyard, all before breakfast - New Yawk bagels, and baconeggandcheese sandies.
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Today was eating bagels again when my sister asked if I was going to work out, so I did the following on a full stomach:
1x20 push-ups
3x5 one-arm push-ups ea arm (sister did modified version)
1x20 diamond pushups
1 push-up, stand up, 1 jumping jack, 2 pushups, 2 jumping jacks, up to 10 ea
100 mule kicks each leg
100 fire hydrants each leg
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Ran Cindy. 15 rounds in 20 minutes. Knew when I was done I could have pushed harder.
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You suck.
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Finally made it to a gym in NY the day before we head back to VA. 24 hour fitness was doing a 3 day free trial. They tried to sell me all sorts of options but I was adamant that I just wanted to work out. Threw together an upper body routine.
BB OHP 95, 115, 135x10, 155x3, 185x2 droplet to 95x15
50 pull-ups rest pause, slow eccentric. Just did it, don’t remember what numbers I got in sets.
DB Incline Press 40s, 50s, 60s, 70s, 80s,
90s x10
High incline 40s x50 rest pause
Cable crossovers 3x20
Straight arm pull downs SS with cable rows 3x20
One arm pushups 3x5 ea SS with one arm tri ext 3x15 ea
Pushups x50 rest pause
Shame, it was a really nice gym. Membership is 100 a month so no way I’d go for it even if I was home.
Judging by your avi you look like a big guy so you have my respect being able to do 50 pullups even going slow with the eccentric portion at that. I’ve always liked your balls to the wall, no shits given attitude also btw. Keep up the solid work in the gym flapper.
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Thanks buddy! I appreciate it.
I’ve just been kinda skimming through this but is conditioning/hypertrophy your main goal with your training? I could definitely use the weights you’re using, but could probably only do about a third of the volume before collapsing.
Yikes. I am getting out of shape though so maybe I’ll need to give some of this a shot.
I think high volume and high intensity are great for hypertrophy. You have to dig deep and push through. If you’re hitting muscular failure before prescribed rep ranges, you’re doing too much weight and there’s no way to push more weight when you physically can’t lift it anymore, but if the burn is too much or your lungs are on fire and you stop then, it’s purely mental.
Back in VA.
Lower day
Single Leg Curl 50, 70, 90x10, 50x20
RDLs pause at bottom, toes on board 225 3x10
Leg Extension 100 3x25
Goblet Squat heels on board 80 3x20
5 min quad finisher
Nothing to say except the goblet squats require serious mental gymnastics to not walk out of the gym after the first set. 3 more til I go for the 100 DB 3x20. It’s just so little weight when you think about it, but I have to keep reminding myself it’s for 60 reps.
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Finally sit down for 5 minutes after leg day and running errands all morning. I remark that my legs feel great considering everything I did today. My wife asks me for help, I stand up without hesitation, both quads cramp up immediately and I crumple to the ground gasping.
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Last night, filet mignon with roasted potatoes and peppers.
Tonight, epic cheat meal. Ground turkey and chopped onion mixed with teriyaki sauce and put into wontons, and fried breaded spicy pickle chips.
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Had 45 minutes to hit the gym in order to stop at the hospital to see a work friend who literally was on death’s door last week and somehow made a miraculous recovery. Best thing I could have asked for.
Upper day
Incline DB 35s, 50s, 65s, 80s x10. 90s x5x2
High incline DB 50s 5x15
Pullups pause halfway up, pause at top, pause halfway down 5x5 superset with straight arm rope pulldowns 5x10
Smith machine shoulder press. All the way down, halfway up, back down, all the way up. 4x10 with a plate on either side.
That’s all I got through. My right hip and sciatic nerve were acting up today so I was fine cutting it short. Gave me an extra few minutes to spend with my friend.
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That’s great news! It’s nice to see a positive turn of events for a change.
Leg day.
Single Leg Curl 50, 70, 90x8
Sumo Deadlifts 225 3x10 superset with Good Mornings 95 3x10
Leg Extension 90 3x30
Goblet Squat, heels on board, 85 3x20
Slow BW Squats (5 sec eccentric) with heels touching, superset with dead mans, both 3x5
3 more workouts til I hit the 100 lb DB for 3x20. After set 1 I said, I’ll just back off on the other two sets and go for 3x20 next time. After 3 minutes I decided to push through another set. Then I was convinced I’d just do something else, but after 5 minutes of sitting and sweating I just did the last set. Once I hit 100 for 3x20, I’m going to jump to front squats with 115. They should be much easier as im not holding the weight with my hands in front of me. I’d love to hit 3x20 with 225 for front squats one day.
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