That’s frickin insane, I think that might be the most impressive lift I’ve ever seen.
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Rowing - whatever the muscle rowing will do it.
Yeah but how much does he row though?
8.5.2020 W10 D4 - Incline
It felt like a good session. Hopefully I’m sore in all the right places tomorrow.
Super Set
INCLINE (5/3/1 R/P)
45 x 10
95 x 5
125 x 5
145 x 5
165 x 13+6
KELSO SHRUG
50 x 10 w/ 3 sec hold + 10 regular x 3 sets
Super Set
DB INCLINE (BBB)
50 x 10 x 5 sets
INCLINE DB ROW (BBB)
50 x 10 x 5 sets
Giant Set (no rest)
DB REV FLY
15 x 15 x 2
DB REAR DELT FLY
40 x 10 x 2
SA CABLE LEAN AWAY LAT RAISE
20 x 10 ea x 2
DB LAT RAISE
15 x 10 x 2
CABLE CURL
130 x 15 + 100 x 10
130 x 12 + 100 x 8
CABLE REV PRESS DOWN
130 x 20 + 100 x 15
140 x 15 + 110 x 8
Time: 43 min
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For what it’s worth, I heard either Dave Tate, Jim Wendler, or Mark Bell say that most are the strongest or have the most gains at around their 40s…
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I had a great day at work and then they went and ruined it by changing my schedule again. Instead of 0800 to 1800, I get to work 1000 to 2000 tomorrow and 1100 to 2100 for the rest of the month. Apparently we’re on protest duty indefinitely now. I don’t even know if there’s anything scheduled.
I didn’t buy my workout today so I ran after work. I was angry so I guess it helped pass the time faster.
Outdoor Warm Up
0.58 miles, 7:05
Fartlek Runs
3 x 20 sec w/ 2 min rest x 3
0.94 miles, 11:45
I thought the protests have been lying low lately…apparently not
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About rows and pulldowns and back width and thicc-ness:
I started lifting as a teenage in the mid-90s, when Arnold was still huge and hugely popular. His Encyclopedia of Modern Bodybuilding was a primary source of info for me. Even if it was bro science, his views on back training seem to be true to my experience. To wit:
Vertical pulling increases back width, ergo lat growth.
Horizontal pulling increases back thickness, aka hypertrophy in the middle back muscles.
The wider the grip, the more the forces move towards and recruit muscles by the spine.
The narrower the grip, the more outwards the forces target.
By that reasoning, wide-grip rows should generally work middle-back muscles. V-grip pulldowns work the out edges of the lats.
I’ve learned that grip position is one more factor. A neutral grip seems to work my middle back more, whereas a pronated grip feels like it more heavily engages the lats.
3 Likes
8.7.20 W11 D1 - Squat
Buy In
10 min ELLIPTICAL, 0.75 miles
Squat
135 x 5
185 x 5
205 x 5
235 x 3 x 5 sets
I decided to try week two of Advanced 5/3/1 which is 5x3 @ 85%.
Super Set
RFESS
BW x 10 ea x 3
AB WHEEL
3 x 10
Deadlift
275 x 3
375 x 5
400 x 4
425 x 3
Hang Power Clean
185 x 3
205 x 3
225 x 3, 3
185 x 3
Time: 45 min
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I’m doing a modified version of Chelsea for my Mad Midsummer Metcon workouts. Had to cut the number of pullups in half for just that reason.
3 Likes
Next time I have to name a program, I’m coming to you.
4 Likes
Found some dumbbell handles on FB Marketplace. Hopefully I can use them for drop sets or heavy rows. I put my 45 lb plates on one and I think they’ll work. I could do some heavy Meadows rows and not hit myself with the plates.
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8.9.20 - Physique Update
I woke up looking lean for a change so I decided to do those June measurements I forgot about. It appears I’ve done exactly what I wanted this year.
I checked a few skinfolds, as well.
Quad - 12.25 (+ 0.25)
Abdomen - 14.5 (- 0.5)
Chest - 10 (- 1.0)
I’d also like to note that today’s weight of 224.0 is the first time I’ve hit that number since April, but it’s a bit misleading. I’m probably a bit dehydrated from having a few beers last night. I’ve also gone to bed hungry the last two nights. I was 226 yesterday.
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Workout for today: load these big arse chunks of wood in the truck. I was able to roll the thicker one but I had to flip the other one. They were about 20 yards off the street, too. I had to move my 280 lb tire out of the way to unload them and it felt light by comparison.
3 Likes
Hey bud, enjoy the log. Not sure of your age but our goals are pretty similar. In regards to running or conditioning or whatever, I’ve found that the best course is to not overthink it and just get out there and do it. It’s pretty easy to talk yourself out of, but going on a 10-20 minute jog a couple of times a week after lifting or on off days is pretty easy once your feet get moving; you just gotta get 'em moving.
I personally lift 4 days a week, and the plan is to throw some jogging in after both upper days and once on the weekend. That’s 3 days a week for under 10 total miles weekly. It doesn’t interfere with strength gains, I run shirtless so I’m getting a tan and I ALWAYS feel like new money afetrwards. If running that little short circuits your strength (not you personally, meaning in general) then you’ve got way bigger problems that need addressing.
Imperial Units on all that!? Or maybe you have become a frost giant or something.
Thanks for dropping in! I’m 35 and I’ll be 36 in September. I’m implementing some self talk to get myself moving. If my goal is to have good conditioning then I need to do the things required to achieve that.
I have to stop thinking about how much I’d rather skip cardio and start thinking about the goal. My last couple outdoor runs kind of hurt my body a bit. My knees hurt the following day and my IT bands felt like taught cables. I took that as a sign that I need to ease into the road running. The concrete just beats me up.
That doesn’t mean I get to skip it. It just means I should build up to longer workouts. I might start extending my interval (fartlek) runs to longer times.
What? And yes, American units. I can do kgs and meters but our stupid system comes natural to me.
To support the above statement about doing the things necessary to reach my goals…
ELLIPTICAL
20 min interval, 1.53 miles
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No worries. I’m 38, 39 in December. I hear you on the runs beating you up. I’ve had 4 knee tears (2 each knee) and any running used to chew me up pretty good, but out of nowhere my body just kind of adapted and I don’t hurt as bad. Think it’s a combo of skipping rope, riding the bike, doing something before every lifting session and building into the running. I’m no expert, and jogging consistently is REALLY new for me, but it’s something I’ve come to really enjoy. It’s also something I think every healthy, fitness minded individual should be able to do.
If I were in your shoes (and I kind of am), I’d just do it. Treadmill, road, grass, hills, whatever. Get done with your lift, throw your headphones on and just go. Of course it’ll suck, but if you just stick with it it’ll suck progressively less till you actually kind of dig it. Think it was Wendler who said “No one ever got in shape by thinking about it. They just did it”.
2 Likes
Great job on the physique metrics!
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I quit going to the gym but we still pay for it. They have some really nice treadmills that have lots of cushion. They look like they have leaf springs!
It’ll take way more time to go there to run vs just going outside, but it’s much easier to run on that treadmill… I’ll have to think about that one. We have a treadmill but I’m too big for it. It’s rated for my weight (230) but it slips when I use it. I’ll walk on it but my wife is a big runner and I don’t want to tear it up for her.
Thanks! My experiment is working. 