Sorry, I think I missed the notification to your reply.
Had to google Shin Ramyun. Those are the spicy instant ramen right? Those are delicious!! Just scary to think of the possible hyperacidity afterwards. Oh well, I guess ignorance is bliss lol
Yes, the Korean spicy ramens. I really like them.
I’m actually really curious what happens when you digest those. They’re supposed to be simply fried noodles, so it shouldn’t be that bad…
Today-
Superset-
DB bench- 40/50/60/70lbx5, 80lb, 5x5 (90 second rest on 80lb)
DB row- 60/70lbx10, 80lb, 3x10
RFESS- +10lb, 1x10, 3x5, 2x10
Alternated between row and single leg stuff
80lb DB bench felt better, probably because I rested more than I used to.
My entire back down to my hamstrings are super-sore and uncomfortable right now. The upper back soreness got better today but my lower back and hamstring soreness are still bad. Did sets of 5 on the RFESS until I felt better.
BTN press- 45lbx5, 75lb, 3x10, 2x8, 1x4
BB row- 45/95lbx5, 115lbx2
Not happening today- lower back couldn’t support the weight.
Incline DB chest supported row- 55lb, 5x10
Face pull-4x15
I really hope I can squat tomorrow.
Also- Tried eating chicken thighs that I knew were past the sell by date but felt and smelled ok raw. Took a bite and realized that it is not good so I threw it all out. Don’t think I actually swallowed any of it, so hopefully no food poisoning!
I write this because I had my worst ever case of food poisoning when I ate bad chicken back in college. Was dumb about food back then and I guess I seasoned it to the point that I could ignore the bad taste. Got real good about not eating anything that tastes even a bit off since then.
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The instant ones? Lots of anecdotes that they’re really bad cause processed and all that, but I haven’t really looked into it. Meh, we all die in the end, might as well enjoy “unhealthy” food you like from time to time. Moderation is key lol
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Not lifting today.
My hamstrings feel incredibly uncomfortable to the point of being painful right now. I think this is just a case of incredibly horrible DOMs, but I don’t want to risk anything since I have a business trip next week.
My glute and my upper/lower back feel fine now though. I assume it’s a good thing that the deadlifts fucked up my hamstrings the most.
I think the attempt to do BB rows and the power snatches I do to get the bar up for the BTN press is what exacerbated this, as this feels significantly worse today than yesterday or the day before.
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I’m back home. Did the following circuit at the hotel gym last Tuesday-
DB bench- 20/30/40lbx10, 50lb, 5x10
Double DB row- 20/30/40lbx10, 50lb, 5x10
RFESS- +10lb, 3x10, modified single leg squat- 1x10, body squat- 2x25
DB power snatch- 30lbx5, 50lb, 7x5
This felt miserable. Felt no desire whatsoever to train and everything sucked.
Tried incline treadmill walking on last Friday and quit halfway through cause my calves gave me hell.
Then I come back home and jogged 2 miles on a treadmill at a 10 min mile pace. Felt really easy.
Today-
Superset-
OHP- 45lbx8, 65/85/105lbx5, 115lb, 3x6, 1x7
Chin-up-4x7
Modified single leg squat- 2x10
Cossack squat- 2x10
Alternated between chin-up and single leg stuff.
90 sec rest from 105lb onward.
Felt fine.
Power snatch-
45/65/85/95/105/115lbx2
I want to work on these and I can’t think of any other place where I can do them. I pressed out a bit on the 115lb but the actual power felt fine. Pretty sure I can do a muscle snatch with 135lb+ at this point if I’m fresh.
DB bench- 50lb, 3x12, 1x14
Incline DB chest supported row- 50lb, 5x10, 10lbx25 (with short pauses, to make sure things are working correctly)
DB bench felt easy until the last set. Completely different from the horrible DB bench I did last Tuesday.
I find it a little ridiculous how big the mental thing is to lifting and the feeling of physical well-being. As an example, my hamstrings didn’t stop feeling tight until I came home and actually did that 2 mile jog yesterday. I felt shooting pains deep in my hamstrings whenever I tried to hinge down.
Today I can put my palm on the floor without bending my knees. I did nothing physical besides walking and the work-outs I listed above.
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Superset-
Squat- 45/115/155/185lbx5, 215lb, 5x5 (90 second rest on last set of 215lb)
Toe to bar- 5x5
Push-up- 4x12
Couldn’t do 215lb with a single breath on the first set; my inner thighs and groin area felt a bit weak. Decided to do the 5x5 here. Turned out to be a good idea as I lost tightness and dropped into the hole on the third set. Didn’t take much effort to get back up and complete the rest of the set but I’m pretty sure I would have been stuck if I had 245lb instead of 215lb.
Should be back to normal by next week.
Power clean - 95/135/155lbx3
Clean grip reverse lunge- 45lbx5, 65lb, 5x10
Neither felt that difficult.
Lat pull-down- 100lb, 15/12/10/10
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Every part of my body is sore. My quad and lower back are very sore.
Yesterday-
40 min incline treadmill walk.
Today-
DB bench- 30/40/50/60/70lbx5, 80lb, 4x5, 1x4 (90 second rest on 80lb)
DB row- 60/70lbx5, 80lb, 3x10
Front lunge- 5x5
Alternated between row and lunge.
Legs too sore to do anything besides lunges. Not going to repeat my mistake of being obstinate and trying RFESS when my legs don’t want to do them.
BTN press- 45lbx5, 75lb, 3x8, 2x10
Push-pressed the last two reps.
BB row- 45/95/115/135/155lbx5, 135lb, 3x8
155lb felt tight and a tad uncomfortable, so went down to 135lb and did some easy reps.
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Legs still sore and felt sleepy and tired.
Superset-
Squat- 45/115/155/185/215/245lbx5, 265lbx1, 225lb, 2x6 (did 215lb onward with regular tempo)
Kneeling ab-wheel- 4x10
Push-up-5x10
Alternated between ab-wheel and push-up
Felt ok. Strength felt fine. Legs felt sore so things felt off in weird places, thus the single on the 265lb.
Trap bar carry- 135/225lbx100-120ft, 275lb, 2x50-60ft.
Couldn’t find the farmer’s handles.
Lat pull-down- 100lb, 15/10
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40 min incline treadmill walk yesterday.
Today-
5 sets of-
quarter mile jog at 9 min pace
20 push-ups
20 inverted rows
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Superset-
OHP- 45lb, 2x5, 65/85/105lbx5, 115lb, 3x8
Chin-up-4x8
Modified single leg squat- 2x10
Cossack squat- 2x10
Alternated between chin-up and single leg stuff.
90 sec rest from 105lb onward.
Push-press on last three rep of OHP. Set 1-2 felt strong. Tired out by the third set.
Power snatch-
45/65/85/105/115lbx2
Didn’t need to press out on the 115lb and power felt good.
DB bench- 55lb, 3x10, 2x12
Incline chest-supported DB row- 55lb, 5x10
T-bar row- 75lb, 2x20
Set 1 of t-bar row felt good. Set 2 got difficult near the end.
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Superset-
Squat-45/115/155/185lbx5, 215lb, 3x8
Toe to bar- 3x5
Push-up-4x12
Got to 6 reps with a single breath on the 215lb.
Power clean-95/115/135/155lbx5, 165lbx1
My right knee hurt during this. I must have hurt it again during the squats somehow.
clean grip reverse lunge- 45/65lbx5, 95lb, 5x5
These felt pretty challenging on my hips and glutes.
Lat pull-down-100lb, 5x10
Right knee feels tight and a bit painful again. …
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Yesterday-
1xone mile, 1xhalf a mile at 9:30 pace.
Short yoga and stretching flow.
The jog felt tougher than I expected.
Today-
DB bench- 30/40/50/60/70lbx5, 80lb, 5x5 (90 second rest on 80lb)
DB row- 60/70lbx5, 80lb, 3x10
RFESS- 1x10, +5lb, 4x8
Alternated between row and RFESS
Felt stronger on the DB bench. Grip tired out faster than expected on the rows but I didn’t feel the need to reset.
BTN press- 45lbx5, 75lb, 3x10, 1x9, 1x10
Push-pressed the last three reps.
BB row- 45/95/115/135lbx5, 155lb, 7/8/8/9/6
Rows felt pretty good so I went with whatever felt right. Pushed it a bit too hard on the 9 rep though.
Knee felt a bit achy and painful at the start of the session. All pain went away and I had no problem doing body squats. I’ll deadlift tomorrow just to give the knee a couple more days to get better.
Starting to get the severe hunger pangs again, so I think I’m getting back to growing some muscle.
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Deadlift-
135/225/275/315/365lbx3, 405lbx1, 315lb, 5x3 (TnG, Hook-grip)
Kneeling ab-wheel-3x10
Push-up-2x12
Alternated between ab-wheel and push-up
Form sucked on the deadlift. Became scared of scratching up my shins after my first (and probably only) good pull, so the bar drifted away the entire time. Somehow cut the base of my thumb on the 405lb pull; I assume bad hook-grip plus sharp knurling. Felt a lot of strain on the actual 405lb pull but I’d say it was simply because I haven’t pulled anything close to that in months. 315lb volume stuff felt easy.
Squat-
45lbx10, 95lbx5, 115lb, 5x10
Easy. Did everything on one breath besides the last set, where I inexplicably stopped after the seventh rep. Knee felt tight on after set 2 of 115lb. It got better as the sets went on.
Lat pull-down- 115lb, 4x8
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Long socks are cheap. Doesn’t need to be them fancy brands
I used to deadlift in long socks. The knurling literally ate them.
I need shin sleeves, but for whatever reason I keep putting it off.
Walked 40 min on an incline with a 40lb backpack on Sat. Easier than the last time I did this with the 30lb.
Treadmill jog- 4x.5 miles at a 9 min mile pace on Sun.
Today-
Superset-
OHP- 45lb, 2x5, 65/85/105lbx5, 115lb, 5x5
Chin-up-2x8, 3x6
Modified single leg squat- 3x12
One legged deadlift-2x12
Took 60 second rest on everything. Felt pretty good; OHP got a bit difficult at the end.
Power snatch-
45/65/85lbx3 105/115lbx2
Upper body felt a bit unbalanced on the 115lb.
DB bench- 55lb, 3x12, 2x10
Incline chest-supported DB row- 55lb, 3x10, 2x8
Cable row- 3x15
Got tired on the DB bench by the third set. DB rows didn’t feel great today. Think I have finally improved my form on the cable row.
Superset-
Squat-45/115/155/185/215lbx5, 225lb, 5x5
Pull-up-5x5
Push-up-5x12
Alternated between pull-up and push-up
90 second rest on last set of 225lb in an attempt to guarantee getting through the set without stopping. Unfortunately failed at that and stopped on the third rep.
Power clean-95/115/135lbx3, 155lbx5 (30 sec rep between each rep of 155lb)
My last week’s numbers must be a typo, I’m pretty sure I did 3s.
Clean grip reverse lunge- 45lbx5, 85lb, 10/8/10/8/8
Lat pull-down- 115lb, 9/9/9/6/7
Right knee felt “ok” on the squat, but got aggravated on the power cleans. I think it is a really dumb idea to keep stopping these on the thigh with a hurt knee. Probably also a bad idea to do be doing lunges and constantly hitting the floor with my knee.
Yesterday- 2 mile jog at 10 min pace.
Again, tougher than expected. Got side stitches that never went away. Breathing and overall HR felt good and I felt like I didn’t do anything 2-3 minutes after I stopped…
Today-
Woke up sore in my hamstrings and my groin today. I wonder if it’s because of the jog.
DB bench- 32.5/40/52.5/60/70lbx5, 80lb, 2x6, 2x5, 1x3 (90 second rest on 80lb)
DB row- 60/70lbx5, 80lb, 3x11
RFESS- 5x8
Alternated between row and RFESS
This felt miserable. Ate lunch about an hour before I started this. That predictably fucked with me. Felt lightheaded during my body squat warm-up and my stomach ached from pretty much everything I did.
BTN press- 45lbx5, 75lb, 3x10, 1x7, 1x5
First two sets felt good. Third felt difficult and crashed on the other sets.
BB row- 45/95lbx5, 115lb, 5x5
Didn’t feel good.
Felt like I had no energy through this entire thing, so I’m pleased that I did better on the main strength stuff.
Squat- 45/115/155/185/215lbx5, 245lbx7, 185lbx8, 135lbx10
Kneeling ab-wheel-4x8
Push-up-4x10
Alternated between ab-wheel and push-up.
Did 45-245lb with regular tempo. Did 185lb and 135lb with fast tempo. Planned on doing 10 on 245lb but I stopped because my left leg/hip started to get really sore and started to feel like I was twisting in some fashion. The other sets felt fine. Right knee felt fine.
Trap bar carry- 135/225/275lbx50-60 ft, 315lb, 2x20-30ft, 275/225lbx50-60ft.
Looks like the gym got rid of the farmer’s handles, cause I can’t find them anymore.
Deadlift-
135/225lbx5, 255lb, 10x5 (Hook-grip, TnG)
Felt good.
Yesterday-
Jogged 1 mile/.5 mile/2x.25 mile at 9 min pace.
Short yoga and stretching flow.
The mile jog felt good. Managed to hold a crow pose for a good 5-6 seconds. This is neat since I’ve gained a good 5-6lb in the last couple of months. I’m now sitting at 186-189lb+ whenever I weigh myself, so definitely heavier.
I then tried to pull myself over a bar. I used the smith machine at the apartment gym, so there is an actual stable platform at top instead of just being a bar. The actual act wasn’t terribly hard once I actually committed to it. I bruised the side of both my biceps after doing this a couple of times though. Really surprised at how weak and sensitive the tissue there is.
Made me wonder why everyone bothers doing pull-ups if they never test whether they can actually safely pull themselves OVER whatever they’re trying to do pull-ups on.
Anyways.
Today-
Superset-
OHP- 45lb, 2x5, 65/85/105lbx5, 115lb, 3x6, 1x7
Chin-up- 1x10, 4x7
Modified single leg squat- 2x10
One legged deadlift-2x10
10 rep chin was a bit of a struggle. I haven’t done 10 reps in a long time though, so I’m happy that I did it. OHP felt strong throughout.
Power snatch-
45/65/85/105/115lbx2
Felt good.
DB bench- 55lb, 4x12, 1x11
Incline chest-supported DB row- 55lb, 1x12, 4x10, 30lbx20