Way to kill it mate!
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I don’t post food pictures much, but I do like cooking. These days I often go to the local supermarket and pick whatever meat is on special. Today, pork chops. We’re lucky, they have very good meat by supermarket standards (even by quite a few butchers too).
Chops studded with cloves and patted with rock salt and ground ginger, then grilled. Eggplant salted and grilled, microwave baked potato sitting under the chop. Red capucin, zucchini and onion sauteed in olive oil with crushed garlic and chopped chillies.
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Welcome to FoodPorn.com
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Good job at the meet Mark.
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Woke at 188.1 lbs, looking a bit harder than yesterday. No bloat. Ate loads of veggies, so I’m putting them down as the lack of downward scale movement.
I did end up taking photos yesterday, some in honest and some in kind lighting.
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Felt good to get into the gym, and I stuck to the plan.
Today’s training
Lazy lifter plus shoulders
DB bench
Work up to 8x100 lbs from 20 lbs in 20 lbs jumps
Ladder wide neutral grip pull-ups between sets: 1, 2, 3, 4, 5
Backoff DB bench set 20x60 lbs
AMRAP wide neutral grip pull-ups 9.5 - so close! Still quite pleased
Supersetted single arm DB press/single arm chest supported row, both at 40 lbs
3x10/15 - single arm chest supported rows are awesome AF, combine the best of DB and BB rows. Controlled the eccentric, full stretch, upper back got a huge pump
Bis/tris giant set, 60 second rests
3x10 each of
EZ bar preacher curl at 66 lbs
DB skull crushers at 40 lbs
Arms destroyed
Remembered I’d wanted to do shoulders first. Oh well.
Rope KB upright rows at 35 lbs
2x25, 60 second rests, both had to be rest pause
Best back pump I’ve ever had. From nape to small of back back and shoulder to shoulder felt like it was bursting out of my skin.
Bike sprints, 10 x 35 sec off/25 sec off, first five at level 15, last five at level 10 because yeah, no. Really good leg pump.
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Damn that looked like a fun workout! Love those back pumps! Haha
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Woke at 185.5 lbs, looking about normal. That made me happy.
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I just realised I’m getting used to early morning training. This is handy, because Elite is going 24/7 in a few weeks, which means I’ll be moving a lot of training to mornings and just getting up earlier.
Today’s training
Lazy lifter
Leg press, Oly shoes, feet around shoulder width
Worked up in 10s from the sled only to six and a half plates per side, all jumps were 22 lbs so I ended up doing 14 sets. Top set was 10x572 lbs, not counting the sled, around 8-9 RPE.
Backoff set at half the too set (there and a quarter plates per side), deadlift stance with slow eccentric, 20x286 lbs, rest pauses because this was brutal
Walking lunges, normal tempo, 1x50/leg
By this time my legs felt wooden. Quads were pumped AF
Decided to ditch the quad/ham superset in favour of a ham/ham giant set
45 degree back raises, low foot pad with 44 lbs chain
Lying leg curl at 66 lbs
20, 20, 10 with 60 second rests
This was… interesting
Lower back/abs superset
3x20 each of
Reverse hyper at 220 lbs - seems like all the back raises and hamstring work made me better at feeling my back because I can squeeze it at the top. These are back in anyway, but felt better than I expected
Standing cable crunch, first two sets at 66 lbs, third at 88 lbs - somewhere in between the two will be a sweet spot, heavier and my hip flexors start taking over.
Time for calf raises
DC seated calf raises at 88 lbs, got 15 so next time I’ll go to 100 lbs
Leg press single leg raises, 5x20/legx176 lbs
Legs were shaking by now
Incline treadmill walk, 15 minutes at 15 degrees/5 km/hr
This was a GOOD session. Actually, Wednesday was too, but today was more surprising because I did a bunch of stuff I’m less familiar with and it felt like I was actually doing what I need to do. For example, leg press hasn’t really felt right until today, and reverse hyper also felt way better. I guess I’m just better at feeling my muscles.
So, yeah, this week’s work is getting flagged because I could do pretty much all of it in a rack and bar-less commercial gym and it is damn useful to have that in my toolbox.
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Looks deluxe mate!
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Good hustle man
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My legs are fried right now and I’m sleepy AF. Seems like I can get something out of leg press, I just need to do way more sets at much higher loads. Not exactly efficient, but worth knowing.
Really looking forward to getting stuck in next week.
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How do you do leg curls at such a low weight and make them effective? What techniques? I point my toes/ feet straight ahead which makes them harder . You’re way stronger then me and last time i leg curled i used 144 ibs for a set of 6 , even that was too light well for me so next time il be going heavier.
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Good luck on stairs or the toilet😉
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Try doing them at the tail end of a reasonably taxing session and immediately after weighted back raises set to hit your hamstrings more than your back. When doing them, control the eccentric and do sets of 20. Trust me, you’ll feel your hamstrings.
I mean, I probably could have gone a bunch heavier but for what purpose? I wouldn’t have been able to do many reps and I’d have had to use more than just knee flexion to move the weight, which would mean I wouldn’t effectively target my hamstrings.
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I’ve always wondered how folks were able to do this. Heavy weight on leg curls almost immediately irritates that patellar tendon behind my knee.
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So that’s what was popping and crackling in my left leg today…
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Whenever I do heavy leg curls, I have visions of my knee caps jumping off my legs while flipping me the bird lol I much prefer to use them as a lighter pump finisher or a pre exhaust / warm up.
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Weird, lower rep ranges feel better for me then higher rep lol
Its probably because I was using them at the start, done before squats to make squats more stable.
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