Rep Day
Low incline smith bench
2 plates x11, 8, 5 dropset on last set to 1 plate x a bunch
Overhead Tricep rope
4x15
Weighted chins
1 plate x9, 6, 4 dropset to bodyweight xfailure
Lateral Raises
a bunch
One arm cable preachers
3x12 each arm
3 Likes
Luv it. But dang, I got 2 plates x 2 reps last week. You’ve set a benchmark for me, because there are no bros to secretly compete against at my gym 
I was 30 when I returned to school. I found I was a much more disciplined student who actually cared about learning the material. I think you’re gonna crush it, and your recent test score indicates you will 
As for your family’s accomplishments, that’s seriously prestigious. However! We all have our own paths to walk, and you’re the only person who has or even can accomplish what you have. I know you don’t ascribe to a specific religion, so please don’t take this as proselytizing, but rather as advice I’ve found to be spot on -
“Pay careful attention to your own work, for then you will get the satisfaction of a job well done, and you won’t need to compare yourself to anyone else. For we are each responsible for our own conduct.”
(Galatians 6:4 Each one should test his own work. Then he will have reason to boast in himself alone, and not in someone else.)
2 Likes
New gym time?
I used to be an organist for a couple years at a couple different churches - Presbyterian, Catholic, Lutheran (and a couple times at a Christian Science one that were pretty weird), and over that time I pretty much read the bible cover to cover when I wasn’t playing. I personally don’t see it as something to take literally, but to say there isn’t a ton of good advice on how to live a good life in the pages of one of the most important books ever written would be pretty dumb. Long story short, I very much appreciate the advice, in the same way that I appreciate prayers and all forms of well wishes.
I’ve heard the quote before - I would imagine @T3hPwnisher would have a hard time not mentioning ‘solipsism’, haha. I’ve been able to learn to not beat myself up about comparisons between myself and my family, and treat it more as motivation, in the same way that I don’t see a giant guy in the gym and get intimidated, it just makes me want to get bigger. But I certainly know what it’s like to feel inadequate, so that’s a HUGE concept, and a really awesome quote. Like I said - no matter how you feel about the bigger stuff, the bible has some amazing stuff inside of it.
Lastly, you’re spot on about the 30 year old student thing. You appreciate education more, and you work harder than the younger people. Most importantly, I just wasn’t ready before.
4 Likes
ADD got the best of me and I did a leg routine from a bro split. I very well may just make this a one-off and go back to WS4SB but it was very cathartic for me, have had some stressful stuff going on recently and just needed that type of workout. Ran myself into the ground a bit, so it may be counterproductive, but we’ll see.
Seated Leg Curl
110 4x8
Leg Extensions
130 4x15
DB RDLs with toes on a 2x4, 4 second eccentric
60s 5x10
Hack Squats, 4 second eccentric, ass to grass
1 plate +25 per side 5x10
Leg Press
290 5x15
Seated Calf Raise
2 plates 6x15
Hobbled out of the gym on shakey legs. As I said, this might have just been a one off - it only happened because all the barbells were pretty much taken as well as the seated OHP rack and both smith machines. Legs were fresh so I just got down to work. Have forgotten how tough that type of workout is, just pumping out straight sets with control and purpose. Drenched with sweat.
7 Likes
Bro splitted again.
Incline smith bench 2 plates 3x8, plate and a quarter 2x8
Crossovers 5x15
Low to high cable flys 5x10
DB flat bench 75s 5x8
Pushups 3xAMAP
Standing Calf Raises
120 6x12
4 Likes
Back
Underhand lat pulldowns
16 on the stack 4x8, 14 1x8
Rope Pullovers
4x15
Cable rows
5x8
One arm DB Rows
80 5x10 ea
Trap bar Deads, high handles, 4 second eccentric
330 4x10, 290 1x10
Cable Preacher curls
5x10
Incline DB Curls
4x10
Oof. Those trap bar Deads after all that, with a slow, controlled negative, KILLED me. I was so nauseous I had to go sit down for like 10 minutes before hitting bis.
4 Likes
No thank you.
2 Likes
It was NOT part of the plan. My back felt a bit sketchy during warmups, so I made the decision to take a second deep breath at the top and regain my brace for the negative, lightly touch, explode up, take another breath and brace again. Made my lower back feel super safe, made everything else feel like it was going to explode. 0/10 would recommend. But it felt very effective.
3 Likes
I do a similar style of deadlift, mostly because I’m doing them on a hardwood floor with those foam exercise pads underneath. I don’t do 4 second eccentrics though you psycho.
1 Like
Everybody now switching over to those high rep trap DLs. Is the the @T3hPwnisher effect again?
2 Likes
Only in the gym would this rating accompany a recommendation
3 Likes
I heard Joe Sullivan reccomend these as effective recently so you’re in good company. Although I believe he was doing something obnoxious like 30s negatives with 700lbs because Joe Sullivan.
2 Likes
I don’t think pwn needs any more ideas 
Welcome to ADHD Bro Split land!
1 Like
Shoulders, Traps, Tris
Warmed up with seated BB OHP, just went up to 135 for 3 sets of 10 with slow eccentrics. Really not a part of the workout, but just helped get everything flowing.
Seated Laterals
30s 5x10
Bent laterals lying on incline bench
20s 5x15
Seated DB Press
65s 5x8
Behind the back smith shrugs
185 5x10
Tri Rope
4x15
Dips, upright, for triceps, slow descent
5x10
Overhead cable tri extensions
3x10
1 Like
I do miss this. Once I start preparing for races and triathlons again it won’t be sustainable, but for now I’m wanting to use it as my diet continues to clean up and weight continues to drop.
1 Like
I love these and Y raises in the same position. Really helps me take some of the traps out of it and the burn is great. Always end up wobbling off after each set looking like I’m about to cry as I hug my wittle delts 
1 Like
The self-hug is super necessary after a brutal side delt sesh.
1 Like