You’re gonna be hobbling about tomorrow that’s for sure mate
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Yeah, I’m eating an enormous meal right now and have some stretching planned for later to mitigate the effects but there’s probably no avoiding the DOMS
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If you don’t plan to already, maybe also try walking around as much as possible- could help with blood flow=> less soreness
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Well put!
Same boat, we’re healthy and I’m employed and we’re together.
And the house is wonderful! Thanks for asking. It’s a great neighborhood with lots of families
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Ate twice today:
First meal was after that leg day:
Protein Bagel (halved) with cream cheese (cool brand I found with 13g protein wheat everything bagels)
Large bowl of roasted potatoes, peppers, onions, garlic
6 eggs
6 slices bacon
Second meal, seared a 3 lb chuck roast in the instant pot (sauté function), set it aside, sautéed 2 onions and garlic cloves, deglazed with beef broth, added a dark beer, put the chuck roast back in and pressure cooked for an hour. Shredded the beef afterwards, strained the fat out, and put the shredded beef on baguette halves, toasted them with thick slices of provolone on top. Beef sandwiches with provolone, dunking them in big bowls of the au jus left over. Do I have to tell y’all if it was good or not?
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Hope you had a great Christmas.
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Thanks dude, I hope you did as well.
My mom visited - and she’s the best type of mom/grandma - just wants to play with the kids all day, up at 6 so she lets us sleep in, will watch the kids while we run errands, we cooked onion smashburgers the first night, salmon and pasta in a red pepper sauce the second, roasted chicken stuffed with chickpeas and chilies on Christmas, and lasagna last night, and every meal was delicious, every night and day was fun. She’s nearly 70 and me and her went on a 3 mile run yesterday with the kids on their new scooters. Just awesome. So yes - had a wonderful Christmas.
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Couple good workouts the past few days, everything was at home while my mom was visiting so it’s been good to be back at the gym.
Did a conditioning day with 20 prowler sprints and 5 burpees in between every sprint
2 days ago was a circuit of OHP at 135, trap bar deads at 330, pullups at +25, and bench at 185 (gym was pretty empty) from 1 rep up to 10 reps, then dropping to OHP 115, TBD 240, BW pullups and 135 bench for a max set of each back to back. On the circuit did 10 seconds of rest for every rep, so 10 seconds between the first round, 20 the second, 30, etc.
Today was legs
Leg Curl, 5 second negatives
4x10
Trap Bar Deads
Worked up to 450x4 for another PR, couple minutes rest then 330x20
SUPERSET
Leg extensions
200 3x15
Heels touching goblet squats
60 3x10
Leg Press
400 pounds for 3 sets to failure - where I finish my failed rep with a small assist on my knees. Honestly don’t remember the reps.
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Chest
Incline DB press
Worked up to 90s for 10, backoff set with the 65s for 21
Cable crossovers HTL
35 each handle 3x15
Pushups, wide
5x25
Tricep Extensions
3xfailure
Good little day. Wanna get back to incline DB pressing - I could tell I hadn’t lost strength but that I’d lost some of the feel for getting them in position. Definitely a perishable skill.
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Legs
SSB box squats
155 5x10
Leg extensions
170 3x15
Leg Press, slow negatives
400 3x10
Prowler sprints
Prowler +90# 10x20-25m, not exactly sure distance
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Chest
Incline DB
Worked up to the 95s for 8
70s 2x10, 1x8
Crossovers
5x15
100 pushups, rest-pause
Cable overhead rope extensions 3x12 superset with band tricep pushdowns 3x20
Reverse grip one arm cable tricep Extensions 3x10 ea
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Knocked out a very standard back day - close grip cable pulldowns for lats, wide grip machine pulldowns for upperback, underhand grip BB rows for 5x10 to finish everything off, some rope Pullovers, and finished with 3x10 on reverse hypers, gonna make them a staple from now on.
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@I_Luc how you doing buddy? Good to see you pop up!
Legs
SSB box squats
150x10
180x8
220x6
240x4
160x20
Leg Press, 5 second negatives
400 3x8
Lying leg curls
170 2x10, 1x8
Leg extensions
170x10
210x10
210x12, drop to 110x8
Abduction and Adduction for 3x15 each, back and forth with no rest
Thazit. Turned up the intensity a little on my SSB squats and then up on the leg curls, only because I was working in with a dude who had tree trunks. Slow negatives have really helped - doing 110 and 130 for 5 second negatives makes 170 for sets of 10 feel very doable. Gonna keep pushing these SSB squats up and up.
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OUCH… that sounds nasty
They’re not much fun, but they’re safe and very effective, IMO. As long as they’re rotated in and out. I’m moving away from them, but will venture back if a plateau hits.
I just finished reading Forever again, and now that I’m SSB squatting, OHPing and Trap bar deadlifting regularly I feel like I owe it to myself to get back to 5/3/1 and use a template from the book for the first time.
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Doing any benching? Or room for any kind of programmed pressing movement?
I bet you’d dig Five and Dime.
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Which leg press you using? The one where you’re laying almost upside down and the weight rides on rails? Or seated/reclined with a weight stack? Or something else? Always amazed at the amount of leg press machines lol
I’d jump back on incline Bench in a heartbeat. Looking at that template again now.
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Lying back, back at Somewhere around 30-45 degrees above flat. On a rail, plate loaded. The upright ones tend to bother my knees and the machine stack ones have a shitty resistance curve and are awkward, plus you can rep the stack easily. We have nice 100# plates, so you can just jump 200-400, then add 45s afterwards.
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