This is kinda what I try to do, with occasional attempts to go just outside the margin in either direction. But I am rarely satisfied getting too lean (because I get too weak) or too heavy (because I feel unhealthy).
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6.19.20 SGSS W4 D3 - Pull
I’m an idiot and I reversed the order of the big lifts today - cleans, clean pulls, deadlifts. The results were that cleans felt good because I warmed up properly. Clean pulls felt heavy. And deadlifts sucked. I think the best order might be cleans, deads, pulls.
Warm Up
5 min elliptical
Super Set 1
PULL UPS
BW x 9, 9, 9, 6+3
POWER CLEAN
135 x 3
155 x 3
185 x 2
205 x 2, 3, 3, 2
Super Set 2
PENDLAY ROW
185 x 5 x 4 sets
CLEAN PULL
285 x 3 x 3 sets
Super Set 3
REAR DELT DB FLY
45 x 15, 10+5
REVERSE DB FLY
25 x 15, 12+3
DEADLIFT
285 x 3
355 x 5 x 4 sets
OH BAND EXT 21s
Black x 20F/20T/20B
Black x 12F/12T/12B
Total Time Lifting: 48 minutes. Another tough, but obviously doable session.
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Looking solid there buddy.
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Work party was good and I’m regretting some decisions today. My weight is back up to 232 this morning and I’m suffering the usual consequences of drinking too much keg beer.
Pool party and weiner fest is this afternoon. I need you learn how to slow down and pace myself when I drink.
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Gut rot.
You’re looking solid J, and those deadlifts looked rock solid strong and fast.
Hope your party went well with good beers and some good laughs too.
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Shit ten pounds one day, drink ten pounds then next. It is the circle of life.
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The pool party was a blast. We sent the kids to my parents’ house and stayed out til about 230am which doesn’t happen often. Its 1130 and we’re just now getting around to go get breakfast.
We played one intense game of 4 on 4 basketball in the pool and my feet bled from sliding across the concrete bottom. I was playing against former D1 track athletes who were repeat league champs (including the girls) and one All American decathlon competitor. This was no lazy man’s game.
Today is officially our 12 year wedding anniversary. We’re headed to our favorite breakfast spot which is an old fashioned American diner with all the grease.
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Congratulations J, after a long night, a solid greasy breakfast is number 1
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Congrats on the anniversary!
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Happy anniversary mate. Sounds like a good party but what we really want to know is we’re the mums impressed with your rig !!
They’re track girls. They’re used to shredded guys who wear only spandex shorts. It’s a tough crowd to impress.
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I’m betting you still got a couple of looks, you were just too busy enjoying yourself to notice.
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6.22.20 SGSS W4 D4 - Push
Warm Up
ELLIPTICAL
10 min
I’m not running until my feet heal. The lack of skin on the balls of my feet does not feel good.
Giant Set
DB CRUNCH
45 x 10
55 x 10
70 x 10 x 3
DB OHP
45 x 5
55 x 5
70 x 5 x 4
SQUAT
135 x 5
185 x 5
205 x 5
Super Set
DB INCLINE
80 x 5 x 4
RFESS
135 x 5 we x 3
Super Set
BARBELL CURL TRIPLE SET
65 x 10/10/10
65 x 5/5/5
LAT DB RAISE
25 x 10+10 partials x 2
Lifting Time: 39 minutes. Trained fasted and felt pretty good. With the exception of squats and RFESS, I like this session. I really hate legs now. I don’t know what happened. I recognize that I’m not pushing myself at all on squats and RFESS. I also have no desire to do so…
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I mean, I thought MY Monday was tough.
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There’s a reason the sentence doesn’t stop there.
On a different note, I built a cable set up this afternoon. I’ll probably make some adjustments but it’s a good start.
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That’s a pretty sweet cable rig. DIY?
Yep.
1st, the part that holds the weight is a 3/4" galvanized “nipple” (control yourself, @Cyrrex) that’s 12" long. The bottom of that is a floor flange. I put a cap on the nipple and drilled a hole in it. I put a 3/8" eye bolt through the hole and secured it with a 3/8" stop nut. I put a pipe wrap (insulator) on the nipple and now it fits a 2" plate. If I take the wrap off then it fits 1" plates.
The rest is cables and pulleys. I mounted two pulleys to my floor joists for the first floor. That got me to pull downs but the idea that started this was rows. I cut cable to fit between the uprights of my rack and ran it through the first hole. I attached a pulley with a carabiner and that gave me a low row.
I’m going to replace the low cable with a 2x4 that has a 1.25" dowel. It will insert into my rack on the back side and I’ll attach the pulley to an eye bolt in the middle. That’ll work better than the horizontal cable idea.
The important thing is that I can now do pull downs, rows, curls, press downs, reverse fly’s, and more in my home gym.
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Appreciate the breakdown dude. Always looking for little ways to enhance my gym setup without having to resort to spending real money on it.