Masculine Excellence Requires Discipline

Training Training Logs
1247

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
Flippies and Lifties (a Youth Competitive Gymnasts' Log)
1248

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
1249

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
1250

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
1251

TBJP P/P
Week 1 Push:
DB OHP 6-12
17x85ea
12x65ea
*Lateral Delt Raise, 1xfail
8x30 +partials

Conv Bench Press, 6-12
8x225
5x205
Cable Flye, 2xfail
14x45
12x45ea

Dips, 6-12
17xBW
Machine Skullcrusher, 2xfail
14x120
11x120

Sissy Hack Squat, 6x12
14xBW
Leg Ext, 1xfail
11x190

3 Likes
1252

Be infested to see if your satisfied with the leg volume on this plan.

1 Like
1253

Well, right now having completed the first Push day, my legs are still shaky.

And to be totally honest, I was perusing Reddit’s r/Bodybuilding and saw someone who was my height and desired weight/BF% (225 at 10%), and IDK if I actually want to get that big anymore. Dude had 29" legs and 18.5" arms… I’m at 26.5 and 17.5, respectively. I want the arms, not the legs.

So I don’t really know if I want to get that big, now that I see it.
Though, as a good friend and advisor of mine said “yet”. My goalposts seemingly evolve over time.

8 Likes
1254

TBJP P/P
Week 1 Pull:

DB Row, 6-12
22x100
16x75
Bump
Horizontal Shrugs, Muscle Round
6x160
6x160
6x160
6x160
6x160
6x160
Bump

Hammer Strength Lat Pulldown 11-15 Rest Pause
12,4,3x315 +2 partials
*Rear Delt Flye or Reverse Pec Deck, 1xfail
DNP

Supenation Curls, 6-12
10x50
8x40
*Hammer Curl, 1xfail
8x40

Rack Pulls, 1x6-12
5x405 (felt too easy stopped short for new top set)
6x455
Laying Leg Curl, 1xfail
13x160

I’m gonna need to speak to a manager at 24; the TV playing some Dua Lipa music video where she’s wearing fishnets, crawling and flipping her hair all around and whatnot… making it hard for my man’s to concentrate on pumping the target muscle.

6 Likes
1255

How did you like the sissy hack squats? I get some knee pain from those.

1 Like
1256

I dislike them, but they are more knee friendly than my primary alternatives

1 Like
1257

As soon as they fix the hack machine on the ship I’m going to try these.

1 Like
1258

TBJP P/P
Week 2 Push:
DB OHP 6-12
12x90ea
13x70ea
11x60ea
*Lateral Delt Raise, 1xfail
12x30ea

Flat DB Bench Press, 6-12
12x85ea
8x85ea
Flat DB Flye, 2xfail
10x37.5ea

Dips, 6-12
12x45
14xBW
Machine Skullcrusher, 2xfail
18x100
15x100

Sissy Hack Squat, 6x12
15xBW
Leg Ext, 1xfail
12x250

Flat DB Bench is like my 7th in choices of exercises but everything else was busy. Working through some grumpy shoulders… prehab not cutting it anymore.

I did my first cold plunge today and i think I’m going to keep it up. It felt good. I mean, terrible during the plunge, but good after. 3 minutes; not a bad start.

6 Likes
1259

TBJP P/P
Week 2 Pull:
DB Row, 6-12
15x110
14x95
15x80
Bump
Horizontal Shrugs, Muscle Round
6x175
6x175
6x175
6x175
6x175
6x175
Bump

Hammer Strength Lat Pulldown 11-15 Rest Pause
13,4,2x335
*Rear Delt Flye or Reverse Pec Deck, 1xfail
DNP

Supenation Curls, 6-12
10x50
11x40
13x30
*Hammer Curl, 1xfail
12x40

Rack Pulls, 1x6-12
9x455
almost passed out
Laying Leg Curl, 1xfail
DNP
Hams not liking this atm

6 Likes
1260

Cardio and should mobility

DB Shoulder Press
Pump

Ahrens Press
Pump

OH Tricep Cable Ext
Pump x2

Shoulder mobility work

Treadmill
10mins

Stationary Bike
10mins

Sauna
10mins

Progress pic 3/22/24

1000010464
10000104641080×1071 237 KB

I spy quad veins :face_with_monocle:

Weight was 203 something this morning, but too all over the place the last week to average.
Didnt bother measuring waist; progress is obvious in pictures.

Cold plunge up to 4 mins. Last few days were rough to get through, today felt a lot easier - even relaxing at a point.

6 Likes
1261

State went well except everyone got sick upon returning. Glad for competitions to be over though.
Missed a few days from life and illness but I’m back.

TBJP P/P
Week 3 Push:
DB OHP 6-12
15x95ea
9x95ea
8x80ea
13x60ea
*Lateral Delt Raise, 1xfail
13x30ea

Conv Decline Bench Press, 6-12
13x315
8x315
7x275
13x225 +3 partials
Flat Cable Flye, 2xfail
16x45
10x45

Dips, 6-12
9x90
Machine Skullcrusher, 2xfail
25x110
16x110

Sissy Hack Squat, 6x12
DNP
Leg Ext, 1xfail
10x265

Cold plunge 3 mins. Would have done longer but I’m still a little compromised from the illness.

Found a new shoulder press variant where you use the standing calf press machine as a standing shoulder press… tried it, and it’s going to be my new main shoulder movement. No pain and it worked great.

7 Likes
1262

I just saw someone doing that today. Was like a Viking press.

1 Like
1263

Holy shit, I’ve ignored this movement for forever… I’m an idiot.

If I recall, @mnben87 does this regularly.

At any rate, it’s way more shoulder friendly.

2 Likes
1264

I may give it a try i’ve been having issues with any overhead pressing lately. Used to press 230 on the arsenal shoulder press for 8-10 now i’m lucky if I press 90 for 10-12 without shoulder feeling weak. Got a shot today so hopefully that “fixes” that for a while. Guess we will see.

1 Like
1265

Big ahhh bench

1 Like
1266

I promise it won’t correlate to my actual bench lol.
Last time I flat benched, i got pinned by like 275 and I was PRing 305x7 a few months prior.

1 Like