Week 2: superset week
Incline Bench 3x5
Weighted pull-ups 3x5
Leg curl 3x10
Leg ext 3x10
OHP 3x5
Calf raises 3xfailure
Both hack squats, both leg presses, and all 4 squat racks were taken, plus my legs were a bit beat up so I just did leg curl and ext supersets, heavy (110 on curl and 170 on ext).
Week 2 day 2: conditioning
4 rounds of: quarter mile sprint uphill, quarter mile jog (in my half mile complex area), 25 pushups. Pushing my youngest son in a big stroller with one hand and holding the dog leash in the other.
Week 2 day 3
Dips +25 3x8
Cable rows 12 3x8
Leg press 300 3x8
Ham curl 90 3x8
Lateral Raises 3xfailure
Upright rows 3xfailure
Machine preachers 90 2x12
Tri rope 50 2x12
2 mile walk there and back from the gym
My entire family is sick, coughing up phlegm and feverish. I’m just waiting for it to happen to me. In anticipation of it happening tomorrow, I’m headed to the gym in a bit to do my 3rd full body session of the week despite having done one yesterday. I missed my 3rd session last week because of my triathlon so there’s no reason to do it 2 weeks in a row.
That was such a bad idea.
Crossovers 2x15
Straight arm rope pulldowns 2x15
First superset felt great!
CGBP 135 2x15
Chins underhand 2x15
Second superset felt fine. Started warming up for push presses and trap Deads and my legs and shoulders just felt tired already (almost like I worked them to failure yesterday…)
Push Press 135 2x15
Trap bar Deads 240 2x15
Holy fuck, I know this isn’t much weight, but doing them last was miserable - I had them written as the second superset and only realized after my first CGBP/chin set. I just felt nauseous around rep 10 of the Deads on the first set, and had to fight puking mid-second set. Plus push presses are exhausting too. Oh well. I guess it wasn’t a mistake if I pushed hard and got through it. Definitely have to do this again when I’m recovered.
Week 3 day 1
Still had an upset gut today with all the perks that go along with it but didn’t have the soul crushing sick feeling that comes with stomach bugs so I hit the gym
Incline Bench 175 4x5
Weighted Pull-ups +45 3x5, 1x20 BW
Hip thrusts 2 plates 4x5
DB OHP 60s 4x5
Leg extension 170 4x10
Calf raises 3xfailure
Evening cardio: 3 mile walk with Alfie and my eldest, stopping halfway through for dips/pull-ups/crunches.
Not used to it being quiet here. Where you been, flap?
Forgot to log my workout 2 days ago! Thanks for the reminder.
Incline DB
75 4x8
Leg Press
360 4x8
Chest supported rows
115 4x8
Was cut off early and then had a chance to go back later, so did
Ham curl 4x12
15 dips 15 pull-ups x3
Some bis/tris/shoulders
Today:
98 degrees and not a cloud in the sky. Hot as fuck. Walked 1.5 miles to the gym pushing my youngest in a big stroller.
Crossovers
10 on the stack 3x15, dropset on last set
Trap Deads
250 3x15
Seated OHP
115 3x15
EZ bar curl mechanical dropsets (reverse grip to underhand grip)
OH tri ext superset with pushups
1.5 mile walk back. The weather just made all of this kind of suck, but I sucked it up.
Our weather went from a humid 85 to a crisp 60 yesterday in about 30 minutes. Cold front finally arrived and it’s been raining since. We’ll be livin in the 60’s and 70’s for the next week, at least. Maybe it’ll keep heading your way.
Ours is dropping 20 degrees by tomorrow. Definitely looking forward to it. It’s too fucking hot for October.
Friday night:
1.5 mile run in 8:45 after a 2 mile walk with 50 pull-ups and 50 dips.
Saturday:
CGBP 135 100 reps rest pause
Chins 100 reps rest pause
Lateral Raises
10s x40
15s x30
20s x20
25s x10
10s x50
Today: trained a friends wife and just started her on this program:
Incline Bench 3x8-12
Cable row 3x8-12
Leg press 3x10-15
Bicep Curl 3x12-20
Tricep rope 3x12-20
Meeting with her next weekend to give her another full body routine, so she’ll have an ABA BAB thing going on. Only add 5 pounds (10 on leg press) once you can hit the upper limit of the rep range for the first 2 sets.
Did the following while training her
Incline Bench 185x8, 5, 3
Cable rows 150 3x12
Leg Press 300 3x15
Bicep curl 90 3x12
Tricep rope 3x12 dunno what weight.
Went home, ate beef stew. Went to play some music at a friends, came back and there was no beef left in the stew, only veggies and liquid, so ran out to buy a NY strip, fried it up, chopped it, and put it in the stew. Then ate 2 slices of the pizza I got my kids, then ate a half pound burger with a fried egg, bacon, lettuce, tomato, onion, mayo on a brioche bun.
Needless to say, recovery won’t be an issue. Unless we’re talking about the recovery of my digestive tract.
Ass. You keep doing the endurance thing and I’ll let my weight creep up so that I’m at least bigger than you.
And that was running with an overexcited dog and stopping at a stop light on a main road for like 10 seconds! Not even gassed when I got home. Conditioning is tip top right now.
Also, the only time you’re not stronger than me is soon after someone cuts you open and slices things apart, so I have no choice but to do the endurance thing.
I’m proud of my 8:36 mile.
After some reflection, I’ve realized I enjoyed my nutrition and my performance last year when I was on my way to 240 lbs. I’m not going to get to that weight, but I’m going to let the abs go, enjoy food (and beer), and hopefully get my strength back.
The only thing I didn’t like back then was how I looked in the mirror. I’m hoping to reset my self perception so that I can enjoy everything - looks, performance, and American food.
I think 225 is a good weight for you to sit at. I also think gaining that weight back over a MUCH longer period than you initially did it will give your body time to adjust and grow properly instead of being stuffed with food. But you’ve been lean for a while now, I think you’re definitely primed for some awesome growth right now.
I don’t care if I grow now or later. I just want to be comfortable with food for awhile. I’ve always idolized The Rock’s physique, but he doesn’t have a six pack. I think I decided that getting that big wasn’t in the cards for me so I decided to try the lean approach. I like food too much!
Yesterday: superset week (week 4 day 1)
Incline Bench 185 4x5
Weighted Pullups +45 4x5
Hack Squat 270 4x5
Leg Curl 4x5
DB OHP 60 3x5, 65 1x5
Calf Raise 4xfailure
Today:
Was bored, supposed to take today off but did some fluff anyway.
Crossovers 3x10
Plate loaded preachers 1 plate x20, 1plate+25 x20, 2 plates x20 rest pause
CGBP 135 3x15 SS with pushups 3x10
Reverse grip tri extensions 3x10 SS with chins 3x10
Lateral raises 10s x10, 15s x10, 20s x10, 25s x10, 10s x50 no rest. Repeated again for one more run-the-rack.
