Maple Syrup Strength (littlesleeper)

Training Training Logs
5696

March 21, 2025
ME Upper
Paused Bench (blue mini bands, doubled ~105lbs at top)
45 x 5
45 x 5 added bands, on for remaining sets
135 x 5
185 x 3
225 x 1
255 x 1 (+10lbs from last cycle)
275 x 1 (+30lbs !! From last cycle)

DB Bench
90 x 10
90 x 10
90 x 10
90x 10

DB Row
90 x 12
90 x 12
90x 12
90x 12

Rolling Triceps
35 x 15
35 x 12
35 x 12
35 x 12

5 Likes
5697

March 25, 2025
DE Lower
Speed Box Squat vs Purple Bands
45 x 5
135 x 3
185 x 3
235 x 2 x 12sets (+10lbs +2sets from cycle 1)

Reverse Hyper
140 x 12
140 x 12
140 x 12

Barbell Shrug
225 x 15
225 x 15
225 x 15

7 Likes
5698

March 30, 2025
DE Upper

Speed Bench (red mini bands)
195 x 3 x 10sets (+10lbs from cycle 1)

April 3, 2025
DE Lower
Block Deadlifts
Worked up to a single @ 735lbs (+10lb, lifetime max)

April 6, 2025
Comp Bench (paused)
45 x 10
135 x 10
185 x 5
225 x 5
275 x 3
295 x 2
315 x 2
335 x 1
315 x 1
275 x 5

April 12, 2025
RE Lower
Front Squat
45 x 5
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3 (+2 reps from cycle 1) RPE 9.5 - shaky!
225 x 10

ā€”ā€”ā€”ā€”

Lots of reverse hyper, GHRs, DB bench and OHP, some forearm work (batting some wrist and elbow pain), rows, abs, etc, to support these main lifts.

Work and life are busy, but good. Hope all are doing well!

7 Likes
5699

Cheeky grin at the end, because my wife was standing in the door of the weight room watching :smile:

4 Likes
5700

April 19, 2025
ME Lower
SSB Good Morning
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 4 (+30lbs + 1 rep from cycle 1)
225 x 12

Reverse Hyper
140 x 15 x 3

GHR
10 x 3sets

Reverse Wrist Curls
20lbs x a bunch

8 Likes
5701

Nice to see you still killing it man

Edit: oh dang, no posts since April. Hope youā€™re doing good, sleepy

1 Like
5702

Hey @whang (and any other readers popping in here) - things are good!

Quick recent highlights include:

  1. I have accepted a new, temporary, promotional opportunity at work for 4 months (Iā€™m 1 month in). This will be followed by a rotation to lead a different department for 4 months before returning to my home position. This is providing me with a lot of new learning opportunities - Iā€™m enjoying it so far!
  2. Training has actually been reasonable, as of late.
    a) April - Conjugate Style Training
    b) May - 5/3/1 2-Day/Week with added 1km runs through the week. I am not a runner, and never have been - time for a 1km run was between 6m30s to 7m30s, which I know is not breaking any records! (~20m of elevation gain over that 1km, according to FitBit)
    c) June - Andrew Hubermanā€™s Exercise Protocol (well, workouts loosely based on this protocol).
    d) July - Brian Alsruheā€™s Minimalist Program (again, loosely based).
  3. I also purchased a new toy for the weight room (photo below), and sold my push sled and selling my GHD.
  4. I have been spending a lot of time down at the lake with the family, really taking advantage of having lake access during the nice warm/hot weather we have been having recently.
  5. My bodyweight has remained around the 215lb mark, without any notable changes to body comp, in my opinion.

I hope all is well with the TNation family!

9 Likes
5703

It is called a HIITMILL X (I had never seen one before). Manual, 11% incline treadmill with farmerā€™s walk handles. I can increase the resistance of the track (a decent amount), and perform a sled push movement as well. Doesnā€™t take long to get the heart rate up on this unit!

IMG_2603
IMG_26031920Ɨ2560 431 KB

9 Likes
5704

I am so confused with that machine lol

1 Like
5705

damn thatā€™s a nice piece of kit, but it does make me want to ask, what is wrong with going outside. LOL

1 Like
5706

@whang - It is quite the unit!

@simo74 - Fair question, Lol. But I have plenty of reasons to justify this purchase (shhh, just let me have it!).

Sold my outdoor/push sled, as the surfaces around my place are not ideal. (Gravel driveway - too easy to push until the sled is loaded up a lot, and then my feet end up slipping and sliding in the gravel. Grass - depends on length of grass, bumps, inclines, etc. It was rarely the right resistance I was looking for.)

Iā€™m from Canada, eh? We go from winter, to mosquito and deer fly season, and back to winter. So Iā€™m removing these excuses by having the sled/farmers walk in my weight room with me. This past week has been 40+C with humidex and well above 30C without humidity for a few weeks now.

Also, now I can easily superset this work into my main work. I guess Iā€™m getting soft, but the convenience factor is a big one for me!

Hope all is well with you guys!

Might as well log my little after-work workout while Iā€™m on here. :slight_smile:

July 29, 2025
Superset x 4
HIITMILL Sled Push
Level 5 x 50 steps

Reverse Hyper
90lbs x 15reps

Superset x 3
Sandbag to Shoulder
150lbs x 6

Riser/Pronator Work (forearms - KB hanging from martial arts belt)
53lbs x a bunch

DB Rows
80lbs x 15
90lbs x 15
100lbs x 15

9 Likes
5707

Not sure that is in any way true. There are plenty of other manly things you can do outside. Iā€™ll give you this one.

1 Like
5708

Ok, I might have to play with this machine now. The Y has one and Iā€™ve ignored it other than one trial with a farmerā€™s carry. I didnā€™t think to use it like a sled.

@SvenG I might have found an easier way to combine my sled work with carries. I might not have to worry about carrying the DBs 50m away from the rack anymore.

2 Likes
5709

@simo74 - Iā€™ve been enjoying the outdoors plenty (by the lake, on the pontoon boat, at the beach/splashpad with the kids), but tough for me to force the outdoor workout - especially when a lot of the time my workouts are done at 9pm(ish) when the kids have hit the hay.

@Frank_C - Hope things are well man! It is an neat piece of equipment. I wouldnā€™t say it completely replicates a heavy sled, but I can confirm that my quads blow up, and heart rate skyrockets VERY quickly on this unit. Resistance 5 for 50-75 steps seems to be a solid set at the moment for how my machine is calibrated! Great supplemental movement to have in the gym.

4 Likes
5710

Yesterdayā€™s workout included:
Sled Push
Resistance 5 @ 50steps x 3
A few side step and backwards walks to warm up legs/hips.

Back Squat
275 x 6 x 3sets

Reverse Lunges
50lb DBs x 12ea x 3sets

RDLs
80lbs x 10 x 3sets

Calves
45lb plate x 33, 33, 33

5 Likes
5711

August 4, 2025
Bench
135 x 6
185 x 6
235 x 6
235 x 6
235 x 6
235 x 6

Chins/Pullups
10
10
10

Dips
15
15
15

Forearms
(pronation & rising)
53lb KB x a bunch
(cupping)
Fat Grip on Purple Med Band x a bunch

Ab Wheel
12
12
12

5 Likes
5712

Been real quite for a while mate, you good

2 Likes
5713

Hey Maple,

If I remember correctly you live near ottawa?

I am heading to the Ghouls and gains meet just south of ottawa. Whats the area like for lifters?

5714

Hi @simo74 - things are good, thank you! Still working out a couple of times per week. Work has been quite busy (as usual, it seems), and Iā€™ve also been slipping in some golf while the weather is still good for it. Iā€™m planning to do a little 30-day challenge (diet and workout) to dial things in. A good chance I kick something off in the next couple of weeks! Hope all is well with you!

Hey @bigpappafrance - Yes, Iā€™m only a couple hours from Ottawa. I havenā€™t done any competitions out of Ottawa, but generally speaking, all events in Ontario that Iā€™ve been to have been great! I think they have a fairly strong lifting scene, as a lot of the gym equipment that I buy/sell are from people coming from there!

4 Likes
5715

Happy New Yearā€™s Eve T-Nation Friends!

Iā€™ll be taking some progress photos tomorrow morning and joining the T-ransformation Challenge.

I will be more consistent with lifting and logging, at least over the course of this challenge.

My fitness goals are to lean out and add some arm wrestling specialization to my workouts. Iā€™ve dabbled in powerlifting and strongman but looking to branch out my competitive fitness journey and try my hand at arm wrestling (pun intended). We actually have a solid local arm wrestling scene, so I intend to reach out to our local group and join them for some table time. Will be doing some custom programming that is likely to be adjusted along the way to suit my recovery and goals.

Iā€™ve also been terrible with meal prepping, so that is about to change. Expect some food pics, some physique progress pics, and hopefully some updates about how I fare on the arm wrestling table!

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image1094Ɨ772 112 KB

SSB squats top 2 sets of 315x5.

Hips were actually quite sore this morning from my hotel workout yesterday with some high volume RDLs. Squats were steady, but didnā€™t push it.

My first few weeks of consistent training will be greasing the groove before getting the numbers up.

6 Likes