10M trail race today. Wow, trail running is pretty hard, haha. Crazy hills and ledges with barely enough room for your feet next to massive falls, definitely rough. Finished around 15th maybe. Lots of fun.
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Hey Flap been absent in your log the last couple of weeks, some good workouts you’ve been doing. sets of 18 sound hard.
10M run sounds even harder, how many participants were there?
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There must have been 200+ participants minimum but there was a 10mile, a 13.1mile (half marathon) and a full marathon so there were plenty of people in each category.
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Left knee is still very sore today. Lots of jarring impact. Hopefully I didn’t tear my meniscus.
Week 6, day 3
Superset 1
Crossovers 3x12
Cable press 3x12
Superset 2
Close grip Lat pulls 3x12
Straight arm pulls 3x12
BB OHP
95x10, 115x5, top set of 135x12
Machine preachers
3x12
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1 mile brisk walk with the dog to check my knee health - feels great, no pain, ankles and feet still sore but nothing amiss.
Before breakfast in my living room:
100 pushups on pushup bars for a deep chest stretch
100 lateral Raises with 15s, rest-pause
100 curls with 15s, rest-pause
100 lying tri ext with 15s, rest pause
100 band lateral Raises
100 pushups on hands
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Week 7, day 1
Incline DBs 65s 2x18, 55s 1x18
Cable rows 3x18
OHP 115 3x18
Machine preachers 3x18 triple dropset on last set to absolute failure
Crossovers 3x18
Pull-ups 3x18
Still no legs. Knees were better but I did a TON of walking yesterday and they’re beat up again. Need legitimate time to heal from that stupid race, haha. Oh well. I’ll rest when I’m dead.
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Week 7, day 2 - short and bastardized version, I had very little time in the gym as the gym daycare closed early and I didn’t realize until I got there. Only had 45 minutes so most of everything was overwarmup followed by one all out set.
Seated BB OHP
Warmed up to 155x3, dropped to 135x16 for a PR.
Weighted Chins
Warmed up to +70x3, dropped to +45x13 for a PR.
Superset of Dips x20 and Crossovers x12, 2 times
Cable Rows, 14 on the stack for an all out set of 14, not sure if it’s a PR or what, but it was miserable.
100 Pushups, in 2 sets (65 and 35).
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Forgot to log 2 workouts.
Did them back to back on Saturday and Sunday. There was much liftage. Very little sticking to the program. My legs really got fucked up from the combination of that trail run and starting 12 hour shifts on concrete again. Knees and ankles have been very painful so the full body approach just hasn’t been cutting it with regards to the intensity I like to bring, as a result the workouts have been mostly upper body.
Some of the featured sets:
Superset of OHP 135x15 and WPU +45 x15 for 3 rounds
Giant set of RDLs 315x10, Dips +45 x10, and BB rows 185x10
Besides that just straight sets. Repped out 225 on incline bench pretty easily too.
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Bet you felt about 10 lbs more massive after that pump!
Superset 1
Seated BB OHP
135x10
155x5
135x16 PR
WPU
+25x10
+45x8
BWx22
Superset 2
Cable Row
10 on the stack x18
12 x8
15 x4, 8 x20
Pushups
20 on knuckles
20 feet elevated on knuckles
20 feet elevated, on knuckles, underhand positioned
Plate loaded preacher curl, 5 second eccentric
90x12
135x8, 90x18, 45x22
Lateral Raises
15s x100 rest-pause
Also on cable rows somebody came up and told me i look enormous. I glanced in the mirror and sho nuff my fuckin arms and shoulders were like boulders, veins popping out of my traps and arms. Ego boost for the win.
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It was me, dude… I saw them from Indiana!
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Dinner was a low-carb delicious feast! Filet mignon rubbed with oil and heavily seasoned with salt pepper and garlic, cooked 5 minutes a side in a cast iron skillet on medium high, letting them sit for 5 minutes afterwards on the plates. During cooking I put a cup of fancy balsamic vinegar in a pan and simmered it til it was reduced by half. Right before eating I put a thick slice of fresh mozzarella and a tomato slice on top of the steaks and drizzled the reduced syrupy balsamic all over everything. A 12 ounce filet, big but not huge at all (especially considering I’ll crush a 1.25lb ribeye like it’s nothing) made me feel like I had been at a buffet for the past couple hours. Delicious, super filling, healthy, and good as an evening meal, when I keep carbs minimal.
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Dangit flap, now I’m hungry 
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Yep low carb can be tasty. It’s just when you’re low carb and low fat that it goes to suck land!
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Leg Day! First time in forever
Single leg extension, leg in middle of pad
50x20
65x20
80x10, 50x10
Single leg ham curl, plate loaded, 3 second eccentrics
50x10
70x10
90x5, 45x10
SUPERSET
RDLs, 5 second eccentric with 1 second pause in stretch
135 3x20
Goblet squats, heels on a 2x4
60 3x20
Standing calf raise
100 3x15 5 second eccentric, 2 second pause in stretch
That’s it. Wanted to watch my knees and take it super easy. It was almost completely discomfort-free, and I’ve taken two 2-mile walks with Alfie since then, still feeling good. Looks like I’m past the knee pain. Next time, maybe run a couple short trails before doing your first ever trail run slightly hungover for 10 miles in the mountains, okay Flap? Okay.
Looking at everybody else’s leg curls mine seem incredibly weak. Your single leg work is tough for me with both of my legs. It’s also super painful at the knee
I had to start very light and use a full range of motion. Plus, it’s easy to use leverage and torque your foot using the pressure of your knee against the pad to lift it - when you focus on just contracting the hamstring and getting a nice stretch at the bottom you begin to strengthen those weak muscles that are causing pain during your curls.
Finally, do some donkey calf raises! Everyone does standing calf raises, which hits the gastroc, and seated calf raises, which hit the soleus, but to hit the very top of the gastroc where the calf and hamstring meet (and thus provide a lot of support for the knee at the back), you need to do donkey calf raises, which involve a straight leg but a bent torso, like a combination of standing and sitting.
Machines and weights vary. Don’t sweat the small stuff.
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Yea but my leg extensions seem to be tracking with everybody else 
my poor hammies