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.
Phone was bugging out and couldn’t do anything but play music.
Was kind of nice to not log anything or even know what my routine was.
LEGS A Quad Focus
(from memory)
Abductors
175x14
175x12
Leg Press
685x12
685x9
Laying Ham Curl
200x12
200x10
Quad Ext.
250x10
250x8
Standing Calf Raise
235(+BW)x15
325(+BW)x13
Now that my $1200 paper weight is working again, i can see i missed Hack Squats and Split Squats.
One of the gym regulars came up to me saying he wasn’t sure if i was the same person because of how different i look.
Sometimes it’s fun to think about what a high school reunion would be like, but i think now i would fit in even less than i did when i was a chubby nerd.
Now if only i could convince myself I’m not a chubby nerd
Lighting was off as I started using the real camera, tried to adjust with editing.
If you can’t tell, the focus was set to approx. 2 ft behind me because I’m awesome like that
I’m seeing more leanness in my back for sure. Lots of little muscles (blasphemy!) I’ve never really seen before.
Date
Weight
Day
Calories
Pro
Carbs
Fat
Workout For Day
Cardio Time
Sleep
210
Goal
250
235
60
7 to 8
6/3/2024
207.6
Monday
2479
277
228
51
Pull
11900
5.8
6/4/2024
207.2
Tuesday
2479
277
228
51
Legs B
14100
5.8
6/5/2024
207.4
Wedensday
2479
277
228
51
Push
11000
5.8
6/6/2024
206.5
Thurday
2479
277
228
51
off
9300
6.1
6/7/2024
209.9
Friday
3014
249
356
66
Pull
7200
4.5
6/8/2024
207.6
Saturday
2653.9
305
230
57.1
Legs A
6900
5
6/9/2024
208.1
Sunday
2323
248
236
43
off
8200
6
207.8
Average
2558
273
248
53
9800
5.6
Sleep was shit this week. Stress levels were high. Diet was pretty good.
Incline Bench Press (Dumbbell)
Set 1: 105 lbs x 14
Set 2: 105 lbs x 6
Incline Chest Press (Machine)
Set 1: 225 lbs x 13
Set 2: 225 lbs x 5
Set 3: 185 lbs x 5 [Drop]
Lateral Raise (Dumbbell)
“10-12, Meadows Partials”
Set 1: 40 lbs x 16
Set 2: 40 lbs x 14
*Should be Machine
Upright Row (Barbell)
Set 1: 125 lbs x 17
Set 2: 125 lbs x 12
Dumbbell Y Raise
Set 1: 20 lbs x 15
Set 2: 20 lbs x 12
Set 3: 20 lbs x 9 [Drop]
Set 4: 15 lbs x 5 [Drop]
*Should be Cable
Low Cable Fly Crossovers
Set 1: 30 lbs x 15
Set 2: 30 lbs x 9
Cable Fly Crossovers
Set 1: 60 lbs x 16
Set 2: 60 lbs x 12
*should be Pec Deck
Triceps Extension (Cable)
Set 1: 90 lbs x 18
Set 2: 90 lbs x 11
Set 3: 70 lbs x 15 [Drop]
Set 4: 50 lbs x 9 [Drop]
Set 5: 40 lbs x 7 [Drop]
Triceps Dip (Weighted)
Set 1: 0 lbs x 19
Set 2: 0 lbs x 10
Set 3: 0 lbs x 9
Lots of swaps and order changes because busy today.
I would normally never do Triceps Dips after Extensions, but i really liked the pump i got off this.
Strength went down a ton by swapping those two out, but it felt a lot better.
Not entirely sure what you meant by that (i’m probably too old to pick up on what ever clue was in that sentence).
Certainty no issue with what ever response you give. I am not as sensitive as some people seem to be these days. I am always happy to be a sounding board if it helps.
I do find it interesting though that your reply to the question of what would help, was to say what someone else could do rather than yourself.
Do you have any other means of communication outside this forum?
I’m on undergroundbodybuilding, anabolicsteroidforums, even reddit and have a secure email (in profile).
I think you and I are a lot more alike than I realized and I’m always looking for guys like me.
Sounds like you are doing it tough and I feel for you. Emotional stress from relationships is pretty hard to deal with, especially of both partners are not on the same page. Sounds like you have made a decision about how you want to go forward and I guess now you just need to execute on that plan.
