That’s my bad. I misremembered. It’s a 10lb difference
@T3hPwnisher right. There’s a lot less lightweight competitors around here
There’s a lot less lightweight competitors around here
Plus, BECAUSE of weight cutting, you gotta factor in “human inflation”. When you compete in the 198s, you’re competing against 220lb dudes. The 181s are full of 198ers, etc. It’s why one of my favorite victories was a competition where me and another dude tied and they settled it by weigh in, because he cut weight to just BARELY make the class while I weighed in while wearing my sweats and eating a pop tart and was still under.
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TB W1D5
50 minutes in zone 2
Split between treadmill and bike. Knees were too sore for stairmaster
Have an hour walk with gf later. Figured I’d assure I got the proper HR stuff done earlier
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Gfs running a 5k today. I just watched a dude finish in 17 minutes flat. Kinda crazy
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Bro split (bridge week)
Legs:
Seated hamstring:60x6,8, 70x12, 75x12, 80x12, 90x12,70x8,50x8
Leg press: 45sx8, 70sx8, 90sx6, 140sx6, 180, topped out at 4pps x 8, then 2 and 25pps for 10, 2 for a lot with rest pause
Hack squat: plate and 10: 8, 8, plate and quarter: 8 then plate and 10 then plate
Leg extension dropset. It sucked. I don’t remember the weights
Notes:
- Went to NOLA to see my gf for the weekend. I would also be coming back Thursday. I managed to get lucky and have a week with one class at school so I’m missing the class to stay in Nola. The biggest thing with Nola compared to BR is that Nola is alive. There’s stuff to do. Streets have people and shops. Baton rouge is just a shopping mall place. Got some studying to do for finals but it’s going to be an easy treat week for myself. It just so happened my mom is leaving on Thursday too so she can watch the dogs and board them
- It’s basically a few days to decompress and get my mind right from the last few weeks
- Because of this monkey wrench and the fact I decided to get a program from the owner of the gym Im at, I’m just going to do a bro split for this week. The program will be ready by the weekend so
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Went to NOLA to see my gf for the weekend. I would also be coming back Thursday. I managed to get lucky
Read to here, stopped and giggled, because I’m still 14.
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Glad I’m not the only one. 
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Bro split
70 min
DB bench: 8s: 50sx8, 60sx8, 70sx8, 80sx8 65x5 50x5
Incline bench: 95x8, 115x8, 145x8
Machine chest press: 35sx2x8, 45sx8, 55sx5+3
Pec fly with pause: 80x10, 60x7+4+4, 9+6
Reverse fly (flexing into back position): 35x15, 45x15,
4 rounds on calf raise: 1 min on/1 min off
Lateral delt with pause at top: 25x8,8,8,8
Notes:
- fun day. These are for all practical purposes workouts from “28 days later” just trimming some stuff as needed. For example, no front delt raises today and no Bulgarians yesterday (db rack was full of people)
- Made an effort to set my shoulders forward during lateral raises. I actually felt my medial delts working
- @T3hPwnisher It must be my subconscious leaking into my steam of consciousness writing style haha
- @BrandonCrawford I do like some down songs! I remember being at a bar during Mardi Gras and making my sister download Shazam because I knew the exact down song playing. I am a bigger fan of crowbar though
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Conditioning:
30 min rolling hills on bike
Mobility work
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Bro split
One arm barbell row: 45x8, 55x8, 60x8, 65x8
Pull downs: widex2x110x10, mediumx2x130x2x10, closex2x100x10
Chest supported row (high and wide) 4x12: 45x12, 9+3, 9+3, 7+5
Prone shrug: 45x3x10
Notes:
- cut out the circuit at the end. It was straight arm pull downs, pull downs, and shrugs. Not enough space on the cables for all that. It’s funny how at this gym usually the cables, benches, dumbbells, and cardio equipment is crowded but never the squat racks or deadlift platform
- I did forget to mention the insane calf soreness I have. It’s at the bottom of my knee on both sides. I know I haven’t done anything like I did yesterday ever but my god man
- Holy shit that was a simple and sinister back day. Everything between my scaps is smoked
- I’m not a huge fan of those one armed barbell rows. Much rather meadows rows
- I’ve been pretty much eating one meal a day with maybe a protein shake or protein bar during the day. Feels pretty good tbh
- My dreams have been vivid. I’m 90% sure it’s me finally processing all the dog shit that had happened. So thankful for this break
- Funny enough I don’t think many people would understand how much I rather this over a vacation. I get to do some studying and lifting to feel productive. I get to chill in the afternoon and go explore different stores or places I like then I get to go play magic. Kinda rather this over some other vacations I’ve been on
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I’ve been pretty much eating one meal a day with maybe a protein shake or protein bar during the day. Feels pretty good tbh
Were it not for social obligations, this would be how I’d live life. It’s such a great way to go about it.
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I really enjoy how when I do cook, it feels so much less laborious
Almost like it’s bringing the art and fun back into it rather than purely thinking about making fuel
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A million percent. There needs to be some joy in cooking. It’s creation.
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I’ve never heard of this before so I’m noting it here:
Expresso tonic. It’s expresso, citrus, and tonic water
I think I found my coffee drink
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Love these.
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Full on rest day today. Letting some of the soreness disappear before the new program starts
@TrainForPain I’m always shocked with how like “precise” the soreness on the meadows programs is when you follow the instructions
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What do you mean?
When I follow the instructions for the movements as precise as I can, I’m sore in that area.
For example, the prone shrugs, my shoulder girdle is so hammered, especially my lower traps.
Now that I think about it, that was stupid as it’s more so because I’m actually using machines and targeting specific parts. Not just “barbell row” and “pull up” then back work is done. Not my brightest post haha
Although, I will say his rep schemes are my favorite. I had ran the most of the 3 first days of “28 days later” earlier this week
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Got it! Yeah it’s kind of the difference between more targeted bodybuilding and general strength training programs, I think. One of the things I like about his stuff is his ability to combine the two in a way that doesn’t destroy the trainee.
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