Ok back on it today & I guess they are remodeling the free weight section at my gym so today only had access to cables & db’s & pin selector machines/cables. Not even a chain & kettlebell. Whatever it’s a deload type week no problem.
Warm
95 lb goblets/neutral pullups feeling lats & touching sternum to bar/bosu ball pushups with feet up ~24". Go.
20/12/25 2min rest
15/10/25 4-5min fukk me. Maybe antibiotics got me fatigued?
3DROP. Yup, weak core/upper back & 95lb got me loose & put my butt on the floor coming out of the hole. Damn.
Gym still upstairs only. Last workout crushed my abs & lats, surprisingly. Pulling up & trying to simulate a pullover machine movement of the upper arm gave me that low lat doms from just 2-3 sets.
Ok, warm
25lb neutral pullups to chest/35lb db ohp/35lb db’s split squats
10/12/12
10/12/12
10(chins)/12/12
Right on, Cyrrex, thanks for stopping by. You are a strong guy, I see you warming up with my maxes in your thread lol. Yeah that’s my armpit, not another hairy cavernous area
Ok back on it, & my gym is stepping up! They installed 2 lifting platforms & added a second squat rack in their expansion. Honestly, though, I don’t remember the last time I had to wait for either the rack or lifting space. It IS nice to lift off of wood vs rubber mats.
Warm
Clean/press
95 x 1/5
135 x3cleans/3push presses
155 x3/1push
165 x1/fail no leggsss
135 x fukkit, squats
Chicken thighs rice & broccoli. 190lb preworkout. Need to get back on a plan. Maybe I’ll find one day n the next day or so. The recent rest did me good.
Yeah I’m lucky in a sense that I’m one of those people that can eat pretty much the same thing every day. They took away the loyalty card from the deli next to my job. I used to get either 1 or 2 bagel egg & cheese sandwiches daily. Now I bring a sardine sandwich every day. Tonight is a #1 for dinner. #1 = steak rice & broccoli
Warmtup
Bench
Bar x 10
95
135
155 x5
165 x9drop
145 x9
120goblet/120 row (chalk!)/135 bench. Moved quickly but allowed myself to sit. Usually I only allow myself to kneel, but high rep leg stuff needs a sit lol
12/12/15
15/15/15
12/15/had enough
Rows done feeling my lat. Less range of motion vs “upper back” row but that lat pump
Edit: First dinner will be a #1. Second dinner will be a #2 aka chicken rice & broccoli
Hobbits & “hardgainers” my dude. If I don’t pack in the food, my body reacts poorly. Was off my eating a bit this weekend & yesterday my whole left leg hurt. Kept me out of the gym which hadn’t happened in a while.
Back on it today.
Warm = shoulders & hips = shoulder hangs → rotations & 3rd world squathold → bw squats. Set of 10 presses with just the bar.
Clean/press
95 x 1/5
135 x3cleans & 3pushpresses
155 x3/1push
165 x1/1push
145 x1/1push emom x 10reps
Dozen pullups
95 strict ohp/+35 pullups on rack
10/10 neutral close
10/9 pronated
9/8 45 deg supinated
Done. Chicken rice & broccoli. 3800 cal daily target as of tomorrow. Going to try to gain thru the fall & holidays I think
I find my tendons and joints suffer a bit when I am on a deficit as well. And hell, most things at the gym become easier when you take in more calories (well, maybe not bodyweight exercises). But as a hardgainer, you probably don’t pay for it in the form of extra fat and love handles like I do. Although, admittedly, my diet is shit. Consider yourself lucky?
Oh yeah blessed to be lean for sure. My diet is usually pretty clean but…
Donuts. Probably not the best addition to my diet. Bought 5 leftover donuts a few days ago. Great, easy 3-400 calorie hits. Yesterday I was supposed to lift so I ate 2 donuts between work and lifting. Never made it to the gym. Insulin comaaaaaaa. Going to have to be strategic with them.
2800 calories prior to lifting that includes a preworkout donut & 2scoops of actual preworkout.
Warm
Squatt’n
Bar
95
135
175
205 x5
225 x 5x3sets ~2min rests
185 x10, 10
Dips 15,12 then a rest pause thing 5,5,5
Cable preacher till the pump hurt
Ab wheel 20,15,15 ~45-60sec rests
Weighed 192 full of water & carbs today. 4000+ cal 2 days ago, 3000 yesterday. I’m at ~3100 & bout to do some steak rice & broccoli. 3800 is the target, I’m fine going over.
Haha right on CL! Not like an actual insulin coma, but I was DRIVEN to sleep after the donuts hit. New rule is I can eat donuts preworkout only on the way to the gym.
Pressed for time today, legs very sore from squatt’n still. Got maybe an overuse or slight strain in my left arm in what feels like my tricep tendon. Got warm then…
Bench
Bar
95
135
155 x5
175 x4 not all out. Sore elbow means I didn’t push on bench today
Deadlifts felt heavy but it felt like my form, the weight felt light for the hold at the end. Ate 1900 cal at work today vs the usual 500-1000. Going to make this a thing, I felt great. 192.5 before & after lifting.
Big wave boombalatti. Went to seaside park yesterday & swam in some tough surf. Toughest I’ve ever tried to bodysurf in. Riptides & some 10’ waves. Had some safe fun & caught one large wave & a few big ones at 5-6’. Trying to catch one more after the wind died & the breaks cleaned up & pop goes my knee. Fuuuuuu. Scary
I think it’s just a grade 1 LCL sprain with no new damage to my meniscus or mcl. I’m already on the mend.
So yeah, full body is out for a bit. Maybe going to do a PPL thing & hopefully my leg feels good for squats in 5-6 days.
Warm
Bench
Bar
95
135
165 x 5
185 x 5x3reps 2min rests
60sec
155 x 11
Seated db press
40s x 10,8,10
Pullups done to maximize lat work/dips
12/12
10/10
Preacher cable 3sets of pump
Feels good to be fed & to hit upper body hard. So good I hit up better lighting in the gym bathroom for this. Last one till I’m fatter. Was 194 last session & bathroom with scale was being ummmm destroyed while I was there today so no weigh in. Gonna get back on teh creatinez this week too
Row 12plate/low fupus/db lateral raises/ab wheel. Circuit style rests but pushed very hard on reps.
12/30/11?/15
12/25/shitload with 10s/15
12/18/more. shoulders on burnmode/15
Weighed 195 between tbar & upstairs circuit. Worked next to a very fit chick with a “powered by donuts” tank top
Squatt’n sort of
Bar
95
135 x10
165
195
215 x5 maybe 2-3 breathing reps left, right hip is compensating for left knee & both felt that last rep.
Weighed a hungry but watered 194 between squats and…
Probably not the best addition to my diet. Bought 5 leftover donuts a few days ago. Great, easy 3-400 calorie hits. Yesterday I was supposed to lift so I ate 2 donuts between work and lifting. Never made it to the gym. Insulin comaaaaaaa. Going to have to be strategic with them.
