Walking up and down hills on your toes = the greatest calf pump and following day DOMS, you’ll ever experience.
My calves are over 18" due to this and the stairmaster.
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Just make sure to never fix that tricep pose, there is just something so wrong about it that it looks brilliant
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I’m the same! Shaving tends to shed 5lbs of fat off my appearance instantly.
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Woke at 185.2 lbs again. Really pleased with how I’m looking these days, the hunger seems to correlate with improvements. I’m guessing the slight increase in calories boosted my metabolism a bit.
So wrong it’s right, yes @danteism
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Took waaay longer in the gym than usual, partly because of chatting to my friend Kaye and partly because of calling a mechanic to find out progressively our bank balances are being violated. All up, that added about 45 minutes.
Today’s training
Lazy lifter plus shoulders
CGBP on Texas squat bar
Work up from bar to 60%, jumps around 10% x3-5, 20 pull aparts between sets
3x154 lbs, under 6 RPE
3x176 lbs, under 6 RPE
1x198 lbs, under 6 RPE
5x220 lbs, 9 RPE
3x8x154 lbs, 6, 7-8 and 8-9 RPE
The squat bar is cool to bench with. I noticed it was a bit harder and my upper back fired more than usual.
Dips
Bodyweight only, slow eccentric, fast concentric 3x10 - about as hard as I expected, definitely a keeper
https://www.instagram.com/p/BWv9J3FFim2/
DB rows
10x60 lbs, 10x90 lbs, 3x10x120 lbs
Nice change. I can probably push the weight or reps a bit if necessary
Lat pull-downs
Upright, feet back, shoulder width underhand grip 3x20x77 lbs - remarkably easy, which is weird
Bis/tris giant set, 60 second set
PJR pullovers 1x10x50 lbs, 2x10x44 lbs - Paul Carter was right when he said this stretches the long head of your triceps more than anything. Felt like mine might tear on the first set.
Hammer curls 3x15x25 lbs
Incline treadmill walk 15 minutes, 15 degrees
1-5 at 6 km/hr - little bit too fast, apparently
6-12 at 5 km/hr
13-15 at 6 km/hr - hmm, maybe not too fast
Next week I’ll go longer at 6 km/hr. During the walk noticed more definition on my quads than I’ve seen before, even under the hair.
Ended up deciding to have a refeed. My reasoning is that since the meet I’ve been VERY strict; and also despite the increased daily calories I’ve been consistently really hungry, so I figure that I’m likely to use the extra calories well. Besides, I’m squatting tomorrow so I’ll use them. Be interesting to see how I look tomorrow.
This is what I had (wrapped is a French fry filled burrito, it was glorious):
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Woke at 188.1 lbs, which is less than I expected. Also looking much less different than I expected: a little softer, but nothing really noticeable.
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Nothing like having a big cheat the day ahead of a big workout. Almost guarantees a good performance.
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Somehow got through in under two hours. Go figure.
Today’s training
Lazy lifter plus shoulders
Squat
All in sleeves, walked out. Trying the rack because, well, it’s safer. Still using the squat bar, but the rack height ends up an inch and a bit lower, so the bar ends up a bit lower on my back. Grip is the main issue, because the hooks are right where I want to sit my hands for heavier sets. On the plus side, that forces me to improve my upper back tightness with a wider grip.
TM is 396 lbs
Work up from bar in 44 lbs x3-5 to 60%, 10 facepulls between sets
3x275 lbs, under 6 RPE, open belt
3x319 lbs, under 6 RPE
1x357 lbs, under 6 RPE
6x396 lbs, 9 RPE - on video I had another rep for sure, but not by feel. Deceptive much.
Narrow stance, normal bar position 3x8x275 lbs, under 6 then 6 and 6 RPE - quads lit up, and to my satisfaction and surprise no visible buttwink. Short rests
Step ups on 50 cm box, 2x20/leg, no breaks - interesting, lower back lit up too. The trickier part is not pushing off the back foot, but I see these paying off
Back raise to GHR 17, 12, 10 - yeah, these are felt. Back raise, pause, GHR
Abs/shoulders
3x20 decline sit-ups - harder than expected, last two rest/pause
Supersetted with
25x50 lbs BB front raises - meh, probably not doing again
25x20 lbs side raises
25x33 lbs plate raises
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Well this is perfect! Very little form breakdown even at the end of your heavy set. Must be happy about that and having no butt wink on your close stance squats!
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This week’s highlights.
High on fats today, lower on carbs (92 g/207 g respectively) but within calorie budget so I’m not really worried. Interested to see if I look noticeably different tomorrow.
Night shifts start today, so usual procedure applies.
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I wouldn’t go as far as perfect, but I’m not unhappy.
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What do you know, a John Rusin article I actually like.
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Woke at 184.8 lbs, so, yeah. Looking normal. Was up for close to 26 hours but I’ve managed maybe four hours sleep so currently feel vaguely human. I’ll try to sleep some more later but right now, eating window.
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Yay! There goes deadlifting hat wearing Mark again!
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He’s a seasonal creature.
Macros much the same as yesterday, a little lower in fat. Wasn’t deliberate, it just ended up that way. Within budget, so I’m happy. I’ll focus on upping carbs tomorrow for training on Monday.
Eating window was around 1430 to 2130, and involved mostly eat, go lie down, doze, eat, doze. Given I was awake so long yesterday, I’m not too fussed.
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Bodyweight calf raises on stairs
1x120 both feet, controlled eccentric, stretch, explode up (took about eight minutes)
No rest, straight into
4x30/leg constant tension - holy shit, last set was essentially failure. Awesome.
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Woke at 185.7 lbs, looking normal. Four shifts to go after tonight.
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Do you get overtime too? I’d sure hope so. You’ve put in a heck of a lot of hours from what I’ve been following. Or am I waaayyy off with that?
Woke at 187 lbs, but still looking normal.
@planetcybertron I do overtime occasionally, but not often. Overall I work the usual 40 hour week.