Last hotel gym workout
Leg curls myo rep style (need a big pump for my knee)
Face pulls
Inverted rows: 3x10
Sissy squats:3x10
2 Likes
Branded W-1
Warmup:
DB Bench: 20x2x20
Cable Row: 50x2x20
Larson Press: 135x5,155x5,205x1
Rack chin: 10lbs 4x15
Pause CGB(0-1-2 count): 150x3x8
(Nemisis bar) Incline Bench: 130x12,115x12,105x12
Lu Raises: 10lbx15,12,12
Close Grip BOR: 135x4x12
Notes:
- Rack chin is set at bar high for bench. Putting feet on bar and doing pull ups with a major emphasis on control and sternum to bar. Feels amazing on my lats. Will dial in RIR as we go on
- Incline Bench: Attempted to do the weight for a normal barbell but the extended ROM did not allow for it. Stretch feels amazing and doing it with little arch to really hammer the upper chest
- Lu raises: will dial in RIR to rep range. Took the sets to 1 RIR
- Rows: felt amazing on lats. Really focusing on feeling the back move it
- Back from NOLA. Even though I slept like shit, ate not so great, didnāt move much, and got some OK workouts in, I smashed this session and had an amazing pump
- I aimed for 2 meals a day with a protein shake (with fiber) in the morning. I ate until I was done and the āworstā meal I had was a like 4 slices of pizza during a parade. extremely proud of the shift in mindset and self control during the weekend overall
- This is a bald omni man program but I have watched some of his takes on programming and will replace certain movements I cannot do (limited equipment) to the best of my ability
5 Likes
Branded W1
Reverse Sled drag: 140x1, 115x1, 80x2, 45x2
Good morning: 105x6, 95x3x12
Decline sit up: 12,10,10,8
RH: 210x4x25
Notes:
- Too much inflammation in knee to squat today so sled drags were used to pump the shit out of my quads
4 Likes
Branded W1
Arm session (2/22):
EZ bar curl: 60x4x8
Green band pushdown: 3x20
25lb shrugs: 81 (couldnāt put DB down)
Primary Upper (2/23):
Feet up Paused bench (0-1-2): 155x3x8
Weighted Inverted Rows (feet on box to make me horizontal): 20x3x12
Dips: 25lbx8,7,7
Bench Lat Raise: 15x3x12
Notes:
- Slept with knee sleeve on and my knee feels 20x better than yesterday
- Conditioning levels are keeping up. Donāt really need a full rest to be able to hit the set with quality reps
- Attempting to get parts to fix my fan bike. Part where pedal screws into stripped entirely
- Dips felt pretty easy. Will see what my heavy single for dips ends up being and might adjust from there
Self Improvement Notes:
- Put into action the plan I FEEL I NEED. Lots of good info out there but some just isnāt what I need to improve on
- Phone restrictions: only human notifications (no news, espn, etc.), black and white color filter is on all the time, and no web browser, social media, or streaming service apps
- All the above makes it a lot easier to just not be on your phone
- Computer restrictions: Chrome extension that gets rid of the recommended feed, auto play, and watch next options on Youtube. Now I have to search for a video and itās easier not to binge watch
7 Likes
Lifting might not happen today.
Going back to doctor for knee. Somethings still up and itās getting worse in some cases. Not to say that whole practice is incompetent but itās the second time Iāve had to go back for an injury to get properly diagnosed (first was shoulder)
Old man hurt his leg last night. Our primary vet said āIt was old ageā. I donāt think being 3 hours older leads to your leg hurting that much. Going to a different vet today and probably for the rest of time.
4 Likes
Branded W-1 (get to yes version)
Paused Deadlift: 320x1, 320x1 (did it again with longer pause)
RDL: 255x3x7
Pull-ups: 12,10,8
Reverse Sled drag: 3 trips with 70lbs
Notes:
- Getting a MRI for the knee. Something wrong but nothing is tore enough where I can do stuff
- Old man has some arthritis flaring up. On some meds, sucks it was this but it was better than having a torn ligament
- Might do more later unsure
4 Likes
Rehab (Seems like an appropriate title)
3 Rounds (1 round= back and forth) reverse sled drag: 70lbs (on grass in backyard)
Notes:
- These reverse sled drags really do seem to be helping a lot. Luckily I found a spot in the backyard to do them
- 9 week wait time and $75 in replacement parts to repair my fan bike. Currently put some medal weld on the threads to see if that buys me time
- I think squeezing my legs into the knee sleeves and doing RSD helped get the fluid off my knee
6 Likes
Notes
- Weighted crept back up to 174.8. Not that big of deal because I know why. Canāt do much conditioning when I am unable to bend my knee. Also ate a lot of greek last week because of poor meal prep choices
- Voodoo floss is legit and helping my knee get back to good
- Been doing a lot of mobility work for my lower body. It just feels good
- Iām going to stay with the branded program but I want to rerun it when my knee isnāt messed up and I can do the squat work
- Also to this, I want to train some Nordic Hamstring curls when everything heals up
- Thinking about adding in daily sled work just to have something to do
- Roughly a week in on dumbing down my phone (black and white screen, few notifications, no social media, no web browser, etc.) and it is really proving to be a great idea. Less time on it at home and in public
- Going to take the next 6 months or so to really focus on self improvement, school, and lifting to see what comes out of it. Iām not living a bad lifestyle right now but I donāt think it would get me to where I want to be if I kept it up
- Sorry for all the rambling on self improvement. Training got better when I started this log so I figured this would also improve if I track or talk about it more
5 Likes
Branded W-2
Warm up:
Voodoo Floss Knee
Monster walk
Reverse Sled drags: backyard- 3 rounds @ 90lbs
DB Bench: 20x25
Rows: 20x25
Dips: BWx5,25x2x3,70x1,90x1 (PR)
Paused CGBP: 160x3x8
Rack Chin: 25x3x15, 35x15
Incline Bench: 115x3x12
Lu Raise: 15x12, 10x12,13
BOR: 135x4x12
Notes:
- For some reason, I want to go on a long run Saturday
- The dip single was very much something I could have hit for a double maybe a triple
- Good season overall
- Started reading the Hagakure
- Forgot to mention. In my kin lab, a girl told me I was her favorite āsmarticle particleā in the class. Probably sounding rude, but a very appropriate reaction, I looked at her and said āWhat the hell does that mean?ā
- Time to call it a night to crush the morning
5 Likes
Nice work
1 Like
Thanks!
1 Like
Branded W-2
Warm up:
3 rounds monster walk
Knee Floss
SSB Good morning: 100x3x10
RH: 230x2x30
Decline Situps: 6,3
Notes:
- My lower abs are still trashed from last weeks situps and paused deadlift. (4 sets is just too much apparently)
- Knee is still not able to squat but it was feeling better today overall
- Iām cutting out listening to things on my morning walk. Itās really nice to walk the dogs in the quiet and sunlight
- Sled work coming tomorrow
4 Likes
Craving the running high?
A slightly awkward approach, but I am pretty sure that was her attempt at flirting.
Awesome!
1 Like
More than likely. Also just wanting to get out of the house and run around BRās beautiful and vibrant 2 block downtown lol. Could just be something I want to do since I havenāt been able to run in a couple weeks due stuff happening
Yeah, thatās what Iām thinking too. Iāll give her credit though pretty bold for never having talked to me before. Definity going to say āWhatās happening smarticle particleā next lab.
Thanks!
1 Like
Running is awful and addicting at the same time.
Aw! Let us know how it goes!
1 Like
Brand W-2
EZ bar curl: 65x3x8
Green band pushdown: 3x20
Prowler rounds: Used low horns. Did this with a friend and basically did it tap out style. You would get to rest as the other person pushed it but when they finished you had to jump on it and start. Prowler speed didnāt matter just keep moving. Not sure of the round count but I won
Notes:
- I need to find a way to add more variety in my diet. Currently doordashing 1x a week (usually a combo greek salad with falafel) and would like to stop that but Iām just unsure of things that are easy to make but very different from what I normally eat (mainly protein bars, broccoli, cauliflower rice, chicken thighs, protein bars, protein shakes, and Caesar salad kits). Open to any advice
- To the above, would prefer it to be something at Costco so I donāt have to go to 2 stores
- Doordash seems to be my one vice these days. Not the end of the world but still something
- Voodoo floss is seriously a miracle worker. Did a BW squat and felt fine. Not comfortable enough to add weight. MRI schedule on Wednesday
5 Likes
Branded W-2
Paused Feet up bench: 155x4x8
Weighted Inverted Rows: 20x3x15
Dips: 20lb: 8,8,7
Incline Prone Lat raise: 15x2x12, 14
Notes:
- My shoulders felt super uneven on bench today. Not sure what that was about and it started to piss me off. Need to play with whats the best way to unrack the bar with feet on the bench
- Rows focused on not doing them machine gun style. Probably can add more weight
- Dips gave me the most immaculate chest pump I could imagine
- Really like the lateral raises. Saw it on a John Meadows video
- Didnāt feel amazing today. Unsure of it was just a bad day or if calories are too low
- On the above, been keeping myself busy to not go back to doing meaningless things to pass the time (youtube, video games, etc.) and eating has been to a minimum
- Day to day, Iām feeling super energetic and happier. I think the dopamine detox (long term version, AKA not doing pointless stuff too often) is paying off. Might write more about this farther into the experiment. Spring break will be the real test
3 Likes
I have done tons of running in my athletic and professional career. Every wrestling season had me doing 5 miles every morning before school. Later in college prepping for military tests, I would do running programs made by our physical performance director, often having me hit the road 6 days a week with everything from 400m intervals to 8 mile recovery runs.
I have not once felt the āaddictingā part of running lol. I have hated every minute of it, and am always glad when itās done. I donāt get the sadism of runners, different breed of people lol.
2 Likes
Brand W-2
Deficit Deadlift: 275x1, 275x1 (straighter legs)
RDL: 255x4x7
Pull-ups: 12,11,9
Sissy squat: 2x10 with voodoo floss on. Probably not my smartest idea but we will see how I feel
Hamstring Curl: 100 reps green and orange band
Shrug: 35lb KB: 70,30
Notes:
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Got up at 5:30 and had a little extra time to get my main lifts in earlier
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RDLs are killer. For once, it was supersetted with sit down and contemplate why
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Getting away from doing unproductive things is making me crash at night. I really like it because by the time 8pm comes around I am done for the day. Only problem is if I sit on the couch, it takes a lot of effort to stand up
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Epic meal planned tonight. Smoking some chicken thighs and sausage with sides of coleslaw, roasted poblanos (get the outside nice and charred but then you stuff them with cheese), and red lobster biscuits. Definitely all over the place but itās things Iāve been wanting for a while
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Pull ups are going great
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Notes about topset. A true SLDL hurts my knee bc of the injury so this turned into more of a hamstring dominate deadlift vs a true SLDL.
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Not big on showing my face on here but I want a place to log the topsets
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Topset of the day:
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Progress Pic:
6 Likes
Cardio
Assault Bike- 20 min stay at or above 3
Notes:
- Longer write up letās get started. Ended up going to a crawfish boil and then a party last night. Not like me at all but definitely good to get out of my comfort zones. Got home at like 3am then had to get up at 7am. Will try for this once a month. I enjoyed it but couldnāt do it every weekend
- To the above, I think this is challenge I need. I can get so focused on school and life but not go have fun. In the self improvement mindset, I did not like what I was when I never went out so lets see what can happen
- I bought an old school Schwin assault bike today for $50. To fix my other one, it would have costed more and been a 9 week wait time for parts. Went to pick it up with my best friend (turned it into a little road trip). Realized I have known her for like 10 years which is just crazy (really started hanging out with her in the past 4 years)
- Did some NSDR for 30 minutes. It really became a solid hour nap but it was exactly what I needed
- Brought the dogs to the park and really got a chance to appreciate the colors of nature. I think this is because of the greyscale on my computer and phone
- Really good weekend. Planning for my run tomorrow
7 Likes