Just. Don't. Suck (Part 1)

Training Training Logs
6706

Where do you log your workouts? That looks like an interesting way to monitor a program.

6707

I was wondering that too. It looks a bit like Train Heroic

1 Like
6708

@MarkKO

I’m using an app called Work It. I like it because I can make programs and workouts. I can even assign days.

I use a written log, too. I like having all the data but it turns out it’s easier to use the app. I select the exercise and I can see my history immediately without having to flip through the pages of my log book.

I guess the reason I still keep the written book is for long term data. It’s easy to lose the app data when changing phones.

1 Like
6709

I can’t keep up with your log. You’re too popular. Hope things are well!

3 Likes
6710

Nah, it’s not because I’m popular. It’s because I talk/write a lot (too much) and it occasionally generates some great discussions. Most of the posts are mine. :smile:

2 Likes
6711

I’m similar. I get my instructions from the app, but I keep record of every training session in a book even though the app records everything I do.

1 Like
6712

Great rant J, I’m trying to cut my sessions down as well. But end up thinking oh I must do assistance for just about everything.
The DD DL looks like fun.

2 Likes
6713

I know the feeling.

2 Likes
6714

1.5.20

Daily Dose Day #9

DEADLIFT
185 x 5 x 2
235 x 3
275 x 3
335 x 5 singles

Not that anyone cares, but so far I’ve done every rep beltless and strapless.

5 Likes
6715

Yep. Been there my friend. Hit every muscle group and in several different rep ranges and angles? Of course, got to catch em all.

2 Likes
6716

The elliptical is incredible bang-for-buck, regardless of not looking cool. It’s 0 impact and it gets you in shape quick.

3 Likes
6717

I wear a Fitbit and use my resting HR to judge my conditioning/health. Oddly enough, my phases of lowest HR have been after my surgeries. It happened after my hip surgery. I barely matched it with my CrossFit experiment and I suffered a lot more during that.

I thought basketball and sprints would be good but that approach never matched the HR of the intervals on the elliptical and bike. I’m going to buy an elliptical after we handle some other financial obligations. There are some steals of Facebook Marketplace.

2 Likes
6718

I saw some studies about all the MetCon work and complexes and whatnot don’t actually show significant improvements in an athlete’s VO2 Max over time.
I am starting to put that kind of stuff into “1RM” territory in my own thought process: better for testing than building.

3 Likes
6719

1.6.19

Daily Dose Day #10

RECUMBENT BIKE
20 min interval, L8/15, 5.22 miles

HIP REHAB
Side Plank + And
12" SL Squat
RFESS

DEADLIFT
135 x 10 (RDLs)
225 x 3
275 x 3
335 x 5 singles

UNDERHAND B. O. ROW
135 x 10
145 x 10
155 x 10
165 x 8
175 x 6
185 x 5
195 x 4
205 x 4

MACHINE BENCH (L ARM)
50 x 30
70 x 20
90 x 10

REV CABLE FLY 21s
20 x 10F/10T/10B x 2

SA CABLE CURL (5 sec eccentric)
20 ea x 20, 15

HAMMER INCLINE 1.5 REPS (L ARM)
45 x 10, 7, 3 + bottom half only

I was kind of lost during this session. I was trying to plan my split on the fly and couldn’t make up my mind. Legs, chest, back, shoulders? Legs, horizontal press/row, vertical press/pull down?

Well, the latter is only three days per week so it won…for now. Deadlift every day plus three days of lifting and three days of cardio.

3 Likes
6720

10 days into the DD DL how do the DL feel?
Are you getting fatigued?, are speed getting faster/slower? do the weights feel lighter/heavier?

Nice little session you put together btw

1 Like
6721

Fatigue comes and goes. Today’s pulls felt great. I remembered @MarkKO’s comment about moving every rep explosively and it helped. It’s easy to just apply the minimum force necessary to move the bar but that can bite you in the rear when things get heavy.

4 Likes
6722

I think it also forces you to get your setup right every time too.

4 Likes
6723

1.7.20

Daily Dose Day #11

DEADLIFT
185 x 5
235 x 3
275 x 2
335 x 5 singles

8 minutes

8 Likes
6724

@flappinit @jackolee

Thought of you guys when I saw this.

T Nation on Instagram: "Dirty 30 Chest Flyes, by Gareth Sapstead (@thefitnessmaverick) – I call these "dirty 30s" because it's more fun than saying lots of brutally painful time under tension. Here's how it looks: . • 8-10 reps emphasizing your pecs in their stretched position • 8-10 reps emphasizing your pecs in their shortened position • 8-10 second isometric hold . Change the emphasis by changing the angle: . 1. Pick your cable flye variation. These DO have to be cable flyes. Leverage factors play a role here and dumbbells just don't cut it. The video shows a seated cable flye, but this would work standing or kneeling. . 2. Decide the height of the cables. A low-to-high cable path will bias your upper pec fibers (clavicular portion). A more horizontal flye path will bias the middle (sternal portion). A high-to-low path will target the lower (costal) fibers a little more. . 3. Start with your bench a foot or two in front of the cables and do 8-10 reps. You want to ideally be in a position where the line of the cable is angled about 90 degrees to your forearm in the widest part of the flye. The width of your cables and how far forward your bench is will influence this, but as a general rule start with your bench a foot or two out from the cable machine and see how it feels. Remember, the widest part of your flye should still be within the active range of motion of your pecs. You should still feel muscular tension in your chest rather than anywhere else. Do 8-10 reps focusing on the stretch. . 4. Move your bench closer to the machine and aim for another 8-10 reps. You want to be in a position where the line of the cable is 90 degrees to your forearms in the middle of the flye. Your cables will influence this, but in general, the more level you are with them, or even back slightly behind them, the better. Stepping back (if standing) or sliding your bench back will change the point of maximal load, adding more resistance in the squeeze portion of the exercise while unloading in the stretch portion. Try for another 8-10 reps and really emphasize pulling "bicep to boob" as you squeeze out every rep. . 5. Finish with an iso hold for 8-10 seconds. . . #tnation #bodybuilding #chestworkout"

2 Likes
6725

That looks “fun”. Do you always sit when you do chest flyes?

1 Like