Took a few days off unplanned as marriage things needed to be situated, then that ran into another gymnastics competition.
Things are going better with the wife.
Did legs today with the woman. Didn’t track anything but pushed to failure.
6 Likes
Reactive hypoglycemia is a B!tch! This recently happened to me after I had oatmeal with peanut butter and cottage cheese for breakfast - super balanced 40/30/30 and still two hours after I ate my blood sugar was 55 and I felt like garbage. Bodies are weird.
1 Like
RIR0 PPL
Push B week 5
Machine Decline press 6-10
365 3 sets
315 w/1s rest pause 1 set
Stay
Cable fly 8-12
50 3 sets
Machine Shoulder Press 6-10
315 1 set
275 1 set
225 2 sets
Drop
Reverse DB Flye 1/2 rep at length
30x45ea
16x45
Dips 8-12
BW 2 sets
Skull Crushers 8-12 +3DS
DNP
Calves
DNP
6 Likes
RIR0 PPL
Pull B Week 5
Hammer pull down 6-10.
315, 3 sets
225 partials, 1 set
Chest supported hammer strength rows (hit failure with flared then hit failure with elbows tucked, one set).
10,3x405lb
315 extreme stretch, 30s
Rack pulls 4-6(no intensifier).
405lb
Hunched Shrugs
90ea, 2 sets
Reverse Cable Flyes 8-12.
DNP
SA db Preacher curl (hammer) 8-12.
30lb, 3 sets
EZ Curl
100lb, 3 sets
60lb, 1 set
6 Likes
RIR0 PPL
Legs B week 5
Machine leg curl 12-15
200 (machine max), 2 sets
Stay
Adductor 6-10
101(Machine max), 4 sets
Stay
Calves
580, 1 set + extreme stretch
Hack squats 6-10
585
2 sets
Db rdl 6-10(no intensifier)
DNP
Walking Lunges
DNP
Really wasnt feeling it today. I knew my legs weren’t recovered before touching a weight. Elbows hurting, knees cranky, completely drained by set 2 of 4 on Hack Squats. Called it early.
Not exactly inspiring, but weight is still dropping and mirror is agreeing.
Have been running [Push, Pull, off, Legs, off] for a few weeks; may need to drop to EOD training.
3 Likes
RIRO PPL
Push A Week 6 deload
Calves
512
Incline Hammer press 6-10 reps (3 drop sets).
Hammer Strength Conv Shoulder Press
Over head db flies 15-20 reps
(fail Shoulder Flye > fail OH Press. One set. Count OH Flye only)
Low Incline db fly press+db Inc press 8-12 reps (failure with fly press > failure db Inc press. one set. Count fly press only).
Machine Triceps Ext (rest pause)
DNP
90* cable push downs 10-12 (20-25 widowmaker last set)
DNP
6 Likes
Abs coming in and quads looking tighter. Nice work
1 Like
RIRO PPL
Push A Week 7
Calves
512
DB Press, Flat
12x90
10x90
6x90
DB Flye, Flat (1/2 ROM at length)
15x25
12x25 + Extreme Stretch
DB Shoulder Press
14x75
9x75
MC Front Delt Raise
20x40
17x50
cable push downs 10-12 (20-25 widowmaker last set)
10x100
15x80
Machine Triceps Ext
17x80
2 Likes
My chest is already in pieces. I think I need more shoulder work, but otherwise I would change nothing - this was on point.
1 Like
I don’t think I’m at a point where that’s needed tbh, but HGH has always seemed more of a bulking agent than a cutting one, IMO. I’m only going light NPP but I ran deca at some 600mg/wk 9-12 months ago. It was great, until it wasn’t - mental sides got to me.
I’ll bring up the HGH conversation with coach. I’m only educated on things that I’m actively taking, and I’ve never dabbled with HGH.
How long have you worked with a coach, Andrew? Did you max out on your own and then decide to add it in?
1 Like
2-4 months, but he’s also not coaching me for a competition - if he were, it would definitely cost more.
Mostly, he helps keep me on track, gives me pointers, and helps me with drug dosing. Still, i would not be making the progress i am without his assistance.
3 Likes
Looking solid man. Big as a house
1 Like
RIR0 PPL
Pull A Week 7
DB Supenation Curl (heavy)
12x50ea
8x50ea
8x45ea
Seated UH Machine Low Rows
17x405
9x405
7x405
10x315
no rest
Horizontal Machine Shrugs
9x315
Stay
CG lat pull-down 6-10
10x210
6x210
Stay
Dante row10-15.
10x120
no rest
seated cable row.
9x120
Bump
Cable Hammer Curl (step backs)
17, 2, 2x42.5
Reverse Pec Deck (1/2 ROM at length)
28x100
19x100
Bump
Ab Twister
20x100
12x145
4 Likes
RIR0 PPL
Legs a Week 7
Hack Squat
12x585
8x585
Calves.
16x580
Leg Ext
13x255
12x255
8x255
7x255
Uni. Leg curl 6-10
12x60ea
9x60ea
Adductor 8-12 (3 drops sets).
Machine rdl 4-6 (no intensifier).
7 Likes
RIR0 PPL
Pull B Week 7
Hammer pull down 6-10.
15x315
11x315
8x315
9,6x275 +partials
Supenation Curls
14x45
9x45
6x45
Rack pulls 4-6(no intensifier).
10x405lb
Chest supported hammer strength rows (hit failure with flared then hit failure with elbows tucked, one set).
10,3x405lb
315 extreme stretch, 30s
Rack Scrape Shrugs (focus, not failure)
12x135
13x135
Reverse Cable Flyes 8-12.
DNP
SA db Preacher curl (hammer)
DNP
Phoned it in at the end. Was having fun and felt good - i didnt want to ruin that by feeling fucking dead as per usual.
Will be taking time off towards the end of the week. Daughter had a gymnastics comp some 10 hours away but we’re going to hit up the Grand Canyon since it’s close by. Will be off nearly a week but should be fairly active with hikes and other, more horizontal forms of cardio.
7 Likes
I’ve officially started my daughter’s weight training regimen as well. Shes a 7 year old competitive gymnast so technique > flexibility > strength > size.
She’s done some general lifting here and there, but nothing targeted - just whatever she wanted to do. She seems to love doing curls, which is rather telling.
I wont upkeep daily, but I’ll mention lessons learned, general routine, changes, etc.
Not sure if it’s worth posting as a separate thread or not. Give this post a “like” if you want the details.
11 Likes
That’s awesome man! I think the main thing with any kid is just enjoyment at that age right. Healthy association with weights and all that.
I’m sure if she’s competing they’ll be covering off on all stretching and mobility work for her anyways.
I coached gymnastics in my teens, so can’t offer too much experience really but the girls vs guys strength requirements were so vastly different. Definitely skewed to lower body for girls, and then great static overhead strength, vertical pulling and grip for all the kipping/giant swing’s etc on uneven bars. And all the core. All of it.
2 Likes
RIR0 PPL
Legs B week 7
Calves
12x580 close
20x540 wide
Machine RDL 6-10(no intensifier)
10x315
8x405
Quad-Focussed Leg Press 6-10
8x8pps
7x8pps
Adductor 6-10 (1s Rest-Pause)
13,3x101(Machine max)
Laying leg curl 12-15 (drop set)
15x140
5x130
5x85
7x55
Walking Lunges
30x45lb
4 Likes
And we’re back. Was supposed to be van training yesterday but I caught some virus or whatever. Still not out of the woods yet, but close enough to train.
Scale didn’t move in the week away, despite my diet being okay at best. There’s like 4 places to eat at the grand canyon so I did what I could. I aimed for maintenance/ minor surplus as I’d rather not risk muscle loss from low protein, and it’s vacation so it may as well be somewhat fun.
Scale rebounded hard this morning after I went high sodium/fluid/carbs yesterday to get over the illness. It’ll wash out.
Speaking of training, I want to change things up a bit. I’ve been running this last program for nearly 4 months now and I’ve learned a lot. I’ve also seen growth while in a deficit - I undoubtedly look better now than I did when starting the program. Both diet and training had a big role in this. I will likely find myself coming back to this program in the future.
New plan:
Modified TBJP Push/Pull Split
Can be EOD or Push, Pull, off, Push, Pull, off, off. I’d prefer 4x training days per week so each muscle us getting 2x weekly stimuli.
Week 1: 1 top set, 1 backdown
Week 2: 1 top set, 2 backdown
Week 3: 2 top set, 2 backdown
Week 4: reset to Week 1 or deload
Push:
DB OHP or Conv Shoulder Press, 6-12
*Lateral Delt Raise, 1xfail
DB Inc Bench or Conv Bench Press, 6-12
DB or Machine Flye, 2xfail
Dips or CG Bench, 6-12
Skullcrusher, 2xfail
Sissy Hack Squat, 6x12
Leg Ext, 1xfail
Pull:
DB Row or Machine Row, 6-12
Hunched or Horizontal Shrugs, Muscle Round
Hammer Strength Lat Pulldown or Pull Ups, 20-30 Rest Pause
Rear Delt Flye or Reverse Pec Deck, 1xfail
Supenation Curls, 6-12
*Hammer Curl, 1xfail
Rack Pulls, 1x6-12
Leg Curl, 1xfail
My goals with this plan are to prioritize my arms, shoulders, traps, and chest. I’m pretty happy with where my legs are at, so I’m going easy on them - I’d also like my knees to have a chance to recover a bit as they’ve been getting cranky.
I’ve considered turning this into A/B style, but i don’t want to get too locked into specific exercises. I’d also enjoy the rapid progression from a progress perspective - it makes it fun.
6 Likes