10 pullups
15 pushups
X5
15 cable rows at “12”
10 diamond pushups
X5
10 straight bar push downs at “8”
10 underhand knuckle pushups
X5
One triple dropset of cable flys
One triple dropset of cable rows
5 mile spin bike
Still getting it. Schools back for me and done for my kids, plus work is overtime. Not much time to breathe or workout but I’m keeping it going.
20 mile bike ride, good pace. Ab circuit afterwards.
Yesterday afternoon/evening:
Kids at the sprinkler park, me in the field next to it again, about 92 degrees F and blazing sun with no shade, did 15 sprints and 150 pushups. There was a kids birthday party going on at the playground attached to the field/sprinkler pad and all the adults were slamming beers out of solo cups and giving me weird looks, haha.
22 mile ride today. Last 2 miles were balls to the wall. Bike legs coming back. Should take tomorrow off of biking, though. Have done 67 miles this week, so I’m feeling more and more comfortable. Being that the bike portion of my race is about 25 miles, I want 30 to feel easy by the time the day comes.
Incline Press 65s x10
Pullups x10
Incline Press 75s x8
Pullups x10
Incline Press 85s x6
Pullups x10
Incline Press 95s x4
Pullups x10
Incline Press 60s x20
Cable rows “6” x15
10 plyo pushups
Cable rows “10” x12
10 plyo pushups
Cable rows “12” x10
10 plyo pushups
Cable rows “15” x8
10 pushups, wasn’t getting any elevation off the ground anymore
Cable flys “6” x20
10 diamond pushups
Cable flys “8” x15
10 diamond pushups
Cable flys “10” x12
10 diamond pushups
Cable flys “12” x10
10 diamond pushups
Machine preacher curls
1 plate x12
2 plates x12
Had a friend help me with a burnout - 3 plates x8, 2 plates x9, 1 plate x16, all reps with a 3 second negative
Cable flyes give such a crazy chest pump. Nothing better for getting that “ass chest” going
Love this superset.
Nasty @flappinit man
Must have been walking about the gym all disco tittied out your nut
They do, but the diamond pushups afterwards are key (hence the love from @dagill2). People think diamond pushups are all about triceps, and they CAN be if you keep your shoulders pinned back, but with proper form - tucked hips (posterior pelvic tilt), shoulderblades retracting on the way down, and up into full protraction while pushing the diamond together, it gives a NASTY inner chest burn. Essentially, diamond pushups are like squeeze presses, but harder and way more useful, IMO.
I do my cable flyes high to low (cable arms about 45 degrees above shoulders), and then I cross my hands over each other by 6 inches or so - alternating which hand is on top each time, and that really rips the chest up, and then you drop down, and since you’re not working tris with the flyes, you can pop out of the bottom and the easy part of the diamonds is the top, so you really explosively hit that top half while squeezing your chest and imagining pressing the diamond together, and you’ll feel it like nothing else. GREAT finisher.
@ChongLordUno My wife was near me and told me afterwards that she had to give a stink eye to two girls in booty shorts and sports bras who were eyeballing me, haha. Didn’t notice them, as I had sweat in my eyes constantly.
That high-to-low style is my favorite way to do them too, great strength curve and feeling in the fully contracted position that you miss in regular Dumbbell pec Flyes.
I’ll have to try that superset! It sounds gnarly! It’s been a while since I’ve done Diamond push ups. Thanks for the wisdom sir!
I’ve never got along with regular flyes. Could never get a decent MMC with them. I really like either supersetting with push ups, or playing with angles to work them in different positions.
Yeah - you don’t want a super hard resistance when the pecs are fully contracted, but there’s literally none with a dumbbell fly. They’re useful in DC training for holding a stretched position, and after that they’re pretty much just sketchy for the shoulders, in my experience.
The dirty 30’s are great. The only thing is, I do them in a different order. The ones emphasizing the contracted position are tougher to complete a rep (resistance gets harder as movement goes on, vs stretched where resistance gets easier), so I do them first - then I step forward and you can produce much more force in the stretched position, and then you’re right there to let them stretch afterwards. You COULD do it the way the article states, but the nature of a mechanical drop set is that it has to get mechanically easier as the exercises progress, not harder.
Post workout meal:
Made this gem - Kenji Lopez-Alt is a phenomenal chef and I’ve borrowed a lot of his ideas. Lots of times I change a couple things in the recipe, but I Followed this one to the T. Really heat that oil on low - simmering garlic in oil can go wrong even at medium-low heat, I had mine to about a 2/10 on my electric stove and it worked. The cherry tomatoes, the parmesan, the fresh basil (my neighbor has a lot of basil and I can go pick it fresh every time), and I used mostaccioli - he uses a slightly different pasta but it’s the same type of pasta, just don’t use spaghetti or anything. Penne or rigatoni (mostaccioli are just smooth, un-ridged penne). Was just so simple and phenomenal.
I wanted protein with it so I baked some chicken breasts. A word on chicken breasts in the oven, y’all. BBRRR. Brine, Brush, Rub, Roast, Rest. Take a big bowl of lukewarm water, mix in a big handful of salt (taste it, it should taste like salt water), and pop your chicken breasts in there after rinsing them. Leave 'em in for 15-20 minutes to brine (you can do overnight in the fridge but ain’t nobody got time for that), which works because after you put them in you can pre-heat your oven to 450 fahrenheit. Take 'em out after 20, pat them with paper towels, brush them lightly with butter all over, season them with salt and pepper and whatever else (I used italian seasoning, you can use garlic and paprika, whatever), roast them at 450 for 15-18 minutes (smaller breasts, 15-16 is fine), take them out and rest them, you can tent the roasting pan (I use a glass one) for 10 minutes afterwards, and you’ll be amazed at how tender they are. Unbrined baked chicken breasts are gross and don’t cook through properly - these will be so tender they’ll fall apart while you’re slicing them. Combine these two recipes for a simple, non-stuffing post-workout meal, y’all.
KENJI!!! Serious Eats is what inspired me to start a food blog
For chicken, I like to inject the meat with salty broth to keep them moist (lazy and forget to brine LOL)
PREACH!!!
He’s possibly the best chef for at-home cooking. Doesn’t pull out star-anise or an $800 wagyu brisket, just easy stuff that you can cook at home with a no-frills set-up. He also doesn’t start the video with a 5-minute adjective-riddled monologue, it’s usually 5-10 minutes start to finish, cooking and chopping while talking, where he shows himself washing his hands so you know it’s not all pre-cooked and switched out between camera angle changes.
Also, IMO filling a bowl with warm salt water is quicker than injecting. But both work - personal preference, as with many things cooking.
You seem to have a passion for all this cooking stuff, when are you starting you own training and cooking YT channel for meatheads ?
Meatballs and meatheads?
Or a seafood focused channel; Cooking with Muscles.
If I ever did anything like that, it’d be mostly a cooking channel. A cool idea would be giving out different recipes and on the side, running a bunch of wildly different programs to the T with no variations to show that everything works. The problem is, I couldn’t do the lifting part because then I’d have to be the guy who either has an iPhone tripod or, god forbid, a cameraman watching me lift with filters, slo-mo, and lame music because that’s how YouTube fitness is these days, and I will never be that guy.
LOL you deff haven’t watched any @ChongLordUno videos, none of those sick edits going on there.
Haha, actually - I have watched his videos. Now that you mention it, the calisthenics guys - barstarzz, iron wolf, burpee king, the chonginator - all just raw footage. Wasn’t bashing anyone on here, more the YT fitness personalities.
Again - super busy and not logging. Did a workout consisting of 250 pushups, 100 pullups and 300 squats, along with cable flyes, dumbbell presses and wall sits.
Today was a 15 mile bike ride on some RIDICULOUS hills…seemed to be nearly all uphill for the first 10 miles. Some of them were like 30% grades, where you’re standing up and essentially just walking the bike to the hill. Disgusting amount of sweat. Had to peel myself out of my clothes. Definitely liking the approach of alternating between short, intense, hill rides and long, flatter rides. Legs are getting strong on the pedals.
2 kilometer swim tomorrow.