Disgusting.
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It’s supposed to have a 4th set, too, but I couldn’t do any more.
1.19.20
Woke at 220.0 lbs but I was dehydrated from drinking last night. I was dehydrated on my last weigh-in and it was heavier so I’m still making progress. I had a good week with food, too.
I just committed to buying a Sole e35 elliptical for $200 (new ones run about $1500). It’s around five years old and supposedly hardly used. The tricky part will be moving it.
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Daily Dose Day #21 (90%)
ELLIPTICAL
25 min interval, L7/14, 2.62 miles
PT STUFF
DEADLIFT
155 x 5
265 x 3
355 x 1
405 x 5 singles
If you’re wondering about the weird weight increments then it’s because the gym has 55 lb plates. I have no idea why the manager thought they needed 40 of those and only four 45 lb plates. Anyway, 405 felt way too heavy. I have a long way to go.
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1.20.20 Daily Dose Day #22
ELLIPTICAL
15 min on the new Sole E35
DEADLIFT
185 x 5
235 x 3
275 x 1
335 x 5 singles
Forced session. I worked a part time job for four hours this morning. That consisted of me driving the entire time. After that, I picked up my brother’s truck and drove 50 miles to buy the elliptical. Got it back to the house and put in the basement after only one goof. We had to take it apart to get it down the stairs. After that, I really didn’t want to do anything. But I managed to avoid the Crown Royal and forced myself to do something.
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Oooo I bet you were PISSED. Stupid stuff like this sets me off. Full on adult temper tantrum.
You like it?
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So far so good. It took awhile to find out where to put it because I hit my head on the ceiling. I finally found a spot where I fit between the floor trusses.
It’s going to take a bit to figure out how to set it up to suit my preferences. It’s not as smooth or nice as commercial stuff, but you get what you pay for…and there’s no way I could get a bigger unit into the basement.
I felt like I got lucky with how easy it was to disassemble. It definitely went smoother than I expected.
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This is a hilarious visual.
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Sounds like a problem only a giant would worry about!! 
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I have a cheap elliptical in my basement. Definitely not as smooth as the more expensive ones. But yours looks quite good.
My wife did use ours, but got bored with it, I’m hating the damn thing and I’m looking to sneak in a rower— but those a not as cheap as I like.
Before you ran the daily dose did you pull 405 and if you did how did those feel compared to last session og 405’s.
No. My SGSS progressions didn’t get back to that point. I got bored/frustrated one day and basically tried to max. I pulled 425 and then went for 465 but it didn’t budge. I’ve fallen far and hard. It’s disappointing.
If I’m not happy with my progress on The Daily Dose then I’ll be finding something else…probably SGSS. The problem with SGSS is that it’s an upper/lower split, and the upper body sessions leave a lot to be desired when my goal is upper body growth.
I’m only halfway through The Daily Dose. It’s 42 workouts, not days. I read through some of the comments and questions on the article and it looks like the coach/authors suggests running the program again if one experiences good results (like a 20 lb increase in 1RM). If the results aren’t great then he suggests trying something else for a bit.
I’m considering adding squats to the mix because mine sucks and it bothers me. I hate the lift and I hate sucking at it. I’m not sure how I feel about using 75% all the time and only getting to bump the weight every 10 days or so. I’d prefer to have a heavier day of the week. I’m considering dedicating one day to deadlift and one day to squat. For example, on Wednesdays I’d do 5 singles with 80, 85, 90, 95% on squat and then reset to 82, 87, 92, 97. That’d take eight weeks. I could do the same with deadlifts on Saturdays. In addition to those days, I’d continue with The Daily Dose, but I’d alternate squat and deadlift.
Mon - squat 5x1 @ 75%
Tues - deadlift 5x1 @ 75%
Wed - squat 5x1 @ 80% (then 85 week 2, 90 week 3, 95 week 4)
Thurs - deadlift 5x1 @ 75%
Fri - squat 5x1 @ 75%
Sat - deadlift 5x1 @ 80
Sun - off
repeat
I also might go back to Wendler’s 5/3/1 Training Maximally where I just work up to my TM each session and then push it when I feel good. Lots of options… in the meantime, I’m going to do 5/3/1 5’s PRO on squats once a week. The other push day will continue to be RFESS, but I’m not sure if I’m going to continue with the drop sets of death.
That would probably bring your squat up.
Can I suggest some other ideas for fun or is that unsolicited at the moment?
You can share them; doesn’t mean I’ll listen
Eheh… Well, I thought about this one given your desires,
But also, for upper body growth,
Day 1: bench (can you?), chest, triceps
Day 2: Squat, quads, hams
Day 3: Overhead press (can you?), delts, triceps
Day 4: rest
Day 5: Deadlift, back, traps
Day 6: Biceps, abs, calves
Day 7: Rest
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I like the concept, but that’s a lot of exercises. It looks like it’d turn into a marathon session because I wouldn’t want to treat it like a conditioning session.
1.21.20
Everything but my deadlifts.
LAT PULL DOWN
130 x 10
150 x 10
170 x 10
180 x 10
170 x 8 (because I forgot to move the pin…and apparently I was fatigued.)
UNDERHAND B. O. ROW
I tried to do Pendlay Rows, but 135 was too heavy.
135 x 10 x 3 sets
SA REV FLY (REAR DELT EMPHASIS)
20 x 10 ea x 3 sets
This was more like a new PT exercise I learned this morning. Protract and do the fly motion. I’m supposed to maintain protraction. It’s hard and I’m not good at it on my right side. Left side is great.
VOYEUR SHRUG
120 ea arm x 10 x 2 sets + 20 sec stretch/hold after set 2
SA CABLE CURL 21s
30 x 10F/10T/10B x 2 sets
30 minutes. I had physical therapy this morning and she worked me over pretty good. New exercises, lots of burning in the shoulder region and lots of frustration.
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I decided to skip deadlifts tonight. I was getting close to suffering a minor strain last night. The program calls for days off so tonight seemed like a place for it.
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Sounds very wise to me
1.22.20 Daily Dose #23
(lunch break session at work with boots as footwear)
SQUAT (TRAINING MAXIMALLY)
135 x 5
165 x 5
195 x 3
225 x 3
255 x 2
285 x 1
DEADLIFT
225 x 5
275 x 3
335 x 5 singles
SMITH INCLINE 1.5 REPS
115 x 10, 10, 6+4
New method of progression. I will do 30 reps no matter what. The goal is 3x10. If I hit that then I’ll add weight.
INCLINE CABLE FLY
30 x 10 + 10 sec hold at top x 2 sets
Spent.
CABLE Y RAISE
10 x 15 ea x 2 sets
superset with
CABLE LAT RAISE
10 x 10 x 2 sets
superset with_
DB LAT RAISE TOP 1/2
10 x 10 ea
10 x 5 ea on round two
Yep, that was a tri-set or giant set or whatever you wanna call it. I thought that if the Dirty 30 Cable Fly was good, then why not apply the same concept to shoulders? The Cable Lat Raise has a different line of pull than DB Lat Raise so I think it does the trick.
OH CABLE EXTENSION
90 x 10F/10T/10B
90 x 10 - 70 x 6 - 50 x 6 (drop set)
Total time of session was 41 minutes. Not too shabby for doing squats and deads before the fun stuff. Oh, and squats actually felt GOOD!
4 Likes
Positive Vibes Post
Today was great. I felt like a beast in my workout. It wasn’t from the weights moved; it was the pump and soreness in all the right places in my upper body. It at least feels like I’m hammering the top shelf.
And then there was work. I’ve been following up on a burglary that wasn’t even assigned to a Detective because it appeared to have no solvability. Well, the burglars stole a checkbook and I was able to track down their transaction at a local store and get great video. I sent the screen shots out to all police at 1100 and got a phone call from our Sheriff’s Department by 1600 with the names of both a-holes.
I’m waiting to track down more transactions but I have at least two good felony charges for now. I also found out someone is trying to get them on federal charges for stealing mail. To put that in perspective, my charges are presumptive probation but they’ll be multiple years in prison if they go federal. My case can’t but hopefully we’ll get them with more stolen property when we arrest them.
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