Yeah. I want to like it, but it takes like 4 episodes for anything to happen… and it’s always insane predictable. What? The dude you knew was a scumbag betrayed the person he’s been grooming for an entire season? No way.
I had no idea you were a nerd. Love it.
Hard to believe since I come across as such a cool kid. But yes, we are a family of nerds.
Day 29 at sea.
Rest Day
@The_Myth How did you figure out you were insulin resistant? (I saw on another post)
@RT_Nomad Do you think I could add anything or do you see any blaring holes in my workouts? (I know you don’t love Push/Pull/Legs)
Day 30 at sea
Push
Dumbbell Bench - 95x12 100x12 110x12 100x8 (drop to 75for 7)
Dumbbell Shoulder Press - 80x10 85x8 85x6
Incline Machine (Hammer Strength) - 90x10 100x10 115x8
Lateral Raise - 25x10 30x10 35x8
Incline Reverse Fly - 30x10 30x10 30x10
Machine Pec Fly - 210x10 230x8 250x8
Weighted Dips - 35x10 45x10 45x10
Tri Pushdown - 65x12 70x10 75x10
Reverse Grip Single Arm Tricep – 20x10 20x10 20x10
30 min incline walk
PM
Physical Therapy and Core
Felt kinda weak today. Maybe I need to try to swindle more food out of our Culinary Specialists.
Are you on a 4 day cycle, i.e., Push, Pull, Legs, rest?
I didn’t see any exercises that targeted Traps. (I only looked at your last 2 exercise cycles)
Currently yes, I am doing Push, Pull, Legs, Rest. However I’ve been feeling pretty good so I was thinking of going back to 6 on 1 off.
Damn, I asked you and immediately thought of traps. Smh. I need those and calves.
I thought I’d ask because you give good advice and I’ll actually follow it. Any specific movements you prefer or notice the most
Compound exercises:
Isolated exercises:
Trap work would be more ideal doing Push, Legs, Pull, rest cycles. They are involved in both Push and Pull, so which ever you choose to do traps, your traps will get a rest day between Push and Pull.
I have come to believe calves respond best to long time under tension sets, with a quick concentric and a contraction of about 4 seconds and a slow descent of 5 or so seconds, so that flex reflex assistance is minimized. A 12 rep set should take 2 minutes. Make the last set a 30 to 60 second flutter.
Hell yeah I’m adding those. Should I add one compound and one Iso? Thanks dude.
That would be best
Fasting glucose levels in the 120’s.
I could easily see the benefits of Push/Pull/Legs/rest, but only if I were allowed to change the order to place Legs between Push and Pull.
IMO, the difference is significant. I already mentioned Trap training. But I also would like to stimulate my arms twice in that 4 day period. On Push day, at the end of the workout I would add a bicep exercise with light weight to get a nice pump. And on Pull day, at the end of the workout I would add a tricep exercise with light weight to get a nice pump. The change of order allows a rest day between all upper body workouts.
I’ll write a new one up and give it a try
Day 31 at sea.
Pull
Pull up – Fastest to 40 – 11, 10, 8, 9, 3
felt like I was FLYING up my first set, should have tried harder to get to 12-13
Single Arm Row - 95x10 100x10 100x10 100x10
Banded Back Extensions - 4 sets of 10 w/ 50lb band
adding my smallest band to this next time for more weight
Single Arm Lat Pull Down - 90x12 105x8 115x7
Face Pull - 70x10 75x10 80x10
Pulley High Pull - 50x10 55x10 60x8
Probably needed higher weight, next pull day
Dumbbell Shrugs - 80x10 85x10 90x10
Alternating Zotman Curls - 30x10 35x8 40x8
30 min incline walk
PM
30 min incline walk
Felt great in the gym today. However, it was slam packed full of younger guys in groups of 3-4 taking FORVER so a few of my transitions were 5-6min long. I’m resting 60 seconds between all my sets currently and feeling pretty good. Ran out of time to hit my cross body hammer curls due to “khaki hour”, retarded.
Anyways, legs tomorrow. Looking forward to it.
@TrainForPain great advice for the pull-ups I’ve noticed an almost immediate result.
@RT_Nomad during high pulls I was getting some weird pain in my shoulder, maybe I had it too far away from my body and need to keep it tighter?