Was supposed to train yesterday but went off track with school and meal prep.
Switched from FitNotes to Hevy.
Meetketchup Legs B (Ham Focus)
Monday, May 27, 2024 at 2:46pm
Hip Abduction (Machine)
Set 1: 150 lbs x 17
Set 2: 150 lbs x 15
Lying Leg Curl (Machine)
Set 1: 150 lbs x 18
Set 2: 150 lbs x 15
Squat (Smith Machine)
“Partial ROM, Stretched bias”
Set 1: 225 lbs x 12
Set 2: 225 lbs x 12
Set 3: 225 lbs x 12
Seated Leg Curl (Machine)
Set 1: 150 lbs x 16
Set 2: 150 lbs x 14
Leg Press (Machine)
Set 1: 495 lbs x 20
Set 2: 495 lbs x 17
Straight Leg Deadlift
“Partial ROM, Stretched Bias”
Set 1: 225 lbs x 12
Set 2: 225 lbs x 12
Set 3: 225 lbs x 12
*lower back was barely able to finish. Need to move this to absolute last exercise.
Reverse Lunge (Dumbbell)
Set 1: 70 lbs x 15
*Stopped one set short, lower back was ruined.
My back is absolutely fuckered. I need this pump/cramping to chill the fuck out.
I have yet to actually try it, because once the crippling pain is over - it becomes next workout’s problem
I did a Google and found that Taurine relies on B12 for binding, or something to that effect. I stopped reading once I saw the Cyrillic looking characters you only find on calculators, so this is my bro science version of it.
TL;DR: Supplement Taurine and B12 to avoid excessive lower back pumps.
Meetketchup Legs A (Quad Focus)
Thursday, May 30, 2024 at 2:13pm
Hip Adduction (Machine)
Set 1: 120 lbs x 24
Set 2: 150 lbs x 16
Hack Squat (Machine)
“ROM adjusted so quads are under tension the entire movement”
Set 1: 225 lbs x 12
Set 2: 225 lbs x 10
Set 3: 225 lbs x 8
*Subbed Smith Squat
Lying Leg Curl (Machine)
Set 1: 160 lbs x 16
Set 2: 160 lbs x 9
Leg Press (Machine)
Set 1: 495 lbs x 5 [Warm-up]
Stop, last time i felt a pop like that, it was my kneecap being dislocated.
Split Squat (Dumbbell)
Set 1: 130 lbs x 16
Set 2: 130 lbs x 12
Calf Press (Machine)
Set 1: 390 lbs x 14
Set 2: 370 lbs x 10
Set 3: 320 lbs x 12
Leg Extension (Machine)
Did not perform
Went into this one knowing my legs weren’t ready for this smoke. I was correct
Ever have one of those days where it seems like everyone is looking at you? Today has been one of those.
Sometimes i use this place as a diary. For the last year or two I’ve been struggling with my identity and misison in life. I finally made some headway last night while doing some self-reflection and split stretching.
It’s not refined yet, but i have some of the broad strokes. This has been a huge win for me as I’ve been floundering for a while on this.
First we define our mission, then we define our goals.
Meetketchup Legs B (Ham Focus)
Tuesday, Jun 04, 2024 at 1:30pm
Squat (Smith Machine)
Set 1: 225 lbs x 12
Set 2: 225 lbs x 12
Set 3: 225 lbs x 13
Hip Abduction (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 10
Hack Squat (Machine)
“Sissy”
Set 1: 0 lbs x 12
Set 2: 0 lbs x 15
*should be high and wide leg press. Hack squats were killing my knees so i did Sissy Hack Squat
Lying Leg Curl (Machine)
Set 1: 175 lbs x 14
Set 2: 175 lbs x 12
Reverse Lunge (Dumbbell)
Set 1: 70 lbs x 10
Set 2: 70 lbs x 12
Straight Leg Deadlift
“DB, Partial ROM, Stretched bias”
Set 1: 220 lbs x 12
Set 2: 220 lbs x 10
Set 3: 220 lbs x 10
Seated Leg Curl (Machine)
Did Not Perform, Machine broken
Low back still cramping on SLDL even with DB variation, though cramping was not as bad. Have video for form check with coach.
Meetketchup Push
Wednesday, Jun 05, 2024 at 2:18pm
Incline Bench Press (Dumbbell)
Set 1: 100 lbs x 14
Set 2: 100 lbs x 8
Incline Chest Press (Machine)
Set 1: 225 lbs x 13
Set 2: 225 lbs x 9
Low Cable Fly Crossovers
Set 1: 27.5 lbs x 14
Set 2: 27.5 lbs x 11
Lateral Raise (Machine)
Set 1: 125 lbs x 12
Set 2: 125 lbs x 9
Set 3: 100 lbs x 10 [Drop]
Set 4: 80 lbs x 7 [Drop]
Set 5: 60 lbs x 7 [Drop]
Upright Row (Barbell)
Set 1: 125 lbs x 16
Set 2: 125 lbs x 12
Butterfly (Pec Deck)
Set 1: 160 lbs x 16
Set 2: 160 lbs x 12
Triceps Dip (Weighted)
Set 1: 90 lbs x 11
Set 2: 90 lbs x 6
Set 3: 45 lbs x 9
Triceps Extension (Cable)
Set 1: 80 lbs x 17
Set 2: 80 lbs x 12
Set 3: 70 lbs x 11 [Drop]
Set 4: 50 lbs x 8 [Drop]
Set 5: 40 lbs x 6 [Drop]
Cable Y Raise
“Dumbbell Laying”
Set 1: 20 lbs x 12
Set 2: 20 lbs x 10
Set 3: 15 lbs x 5 [Drop]
Set 4: 10 lbs x 6 [Drop]
Set 5: 5 lbs x 12 [Drop]
Was really drained going into this one. Just didn’t have it in me too attack the set.
I tried going with potatoes as my main carb source this week instead of rice… bad call. Digestion is down to a crawl. Will go back to rice next week.
Now the question is “how do i cook 10 cups of rice at a time”.
Probably split batches so i dont have a fuckin volcanic eruption of rice like last time.
My body keeps telling me to wake up at 10. I’m trying very hard for 11, but it’s just not happening well. (I go to bed at 330am most nights because 2nd shift).
Lots of life stuff going on but I’ll be okay. Not even really stressful, just… shitty.
Yes! The best. Here is the one I linked above - I was on my phone and tired and expected the link to show the pic, but didn’t feel like messing with it when it didn’t. 10 cup rice maker, can attest that the things last forever.
Lat Pulldown (Cable)
Set 1: 40 lbs x 12
Set 2: 40 lbs x 8
T Bar Row
Set 1: 135 lbs x 11
Set 2: 135 lbs x 8
Lat Pulldown (Cable)
Set 1: 170 lbs x 9
Set 2: 150 lbs x 8
Set 3: 120 lbs x 4 [Drop]
Iso-Lateral Row (Machine)
Set 1: 155 lbs x 14
Set 2: 155 lbs x 12
Bicep Curl (Cable)
Set 1: 27.5 lbs x 15
Set 2: 27.5 lbs x 8
Set 3: 22.5 lbs x 8
Cable Pullover
Set 1: 85 lbs x 12
Set 2: 70 lbs x 12
Rear Delt Reverse Fly (Machine)
“Dumbbell (Kroc Partials)”
Set 1: 50 lbs x 17
Set 2: 50 lbs x 14
Set 3: 50 lbs x 12
*subbed DB reverse flye for machine
Seated Incline Curl (Dumbbell)
Set 1: 40 lbs x 14
Set 2: 40 lbs x 8
Set 3: 30 lbs x 9 [Drop]
Set 4: 20 lbs x 7 [Drop]
Set 5: 15 lbs x 6 [Drop]
Free meal today. Muscles feeling full and fat stores are playing Bin Laden; looking great, feeling good.
