Masculine Excellence Requires Discipline

Training Training Logs
1420

Meetketchup Pull
Tuesday, Jul 02, 2024 at 1:46pm

Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 9

Iso-Lateral Row (Machine)
Set 1: 205 lbs x 18
Set 2: 160 lbs x 15

Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 80 lbs x 8

T Bar Row
Set 1: 135 lbs x 11
Set 2: 135 lbs x 8

Seated Incline Curl (Dumbbell)
Set 1: 40 lbs x 12
Set 2: 40 lbs x 10
Set 3: 35 lbs x 12 [Drop]
Set 4: 30 lbs x 5 [Drop]
Set 5: 20 lbs x 5 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 35 lbs x 25
Set 2: 35 lbs x 15
Set 3: 35 lbs x 11

Cable Pullover
Set 1: 70 lbs x 13
Set 2: 70 lbs x 9

Bicep Curl (Cable)
Set 1: 35 lbs x 18
Set 2: 35 lbs x 10

@hevyapp

Cardio
Treadmill Speed Walk, 30 mins
Target: >130bpm
Actual: 133bpm

I need my hams to chill tf out so I’m not crippled going into tomorrows leg day.

4 Likes
1421

Meetketchup Legs A (Quad Focus)
Wednesday, Jul 03, 2024 at 2:29pm

Lying Leg Curl (Machine)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 6

Sissy Hack Squat
Set 1: 0 lbs x 24
Set 2: 0 lbs x 16

Hip Adduction (Machine)
Set 1: 175 lbs x 13
Set 2: 175 lbs x 11

Squat (Barbell)
Set 1: 225 lbs x 8
Set 2: 225 lbs x 8
Set 3: 225 lbs x 8

Calf Press (Machine)
Set 1: 400 lbs x 16
Set 2: 400 lbs x 12
Set 3: 400 lbs x 11

Leg Extension (Machine)
Set 1: 205 lbs x 16
Set 2: 205 lbs x 9
Set 3: 205 lbs x 7

Goblet Squat
Set 1: 110 lbs x 10
Set 2: 110 lbs x 10
Set 3: 110 lbs x 8

@hevyapp

Hams were very sore going into this and knees felt like ass (not in a good way).
Quads are toasted at least.

Rodeo tomorrow should be fun.

4 Likes
1422

Cardio
30s on 2min off, 34 mins jogging
target: >130bpm
Actual: 128bpm

2 Likes
1423

Garage edition
Meetketchup Push
Thursday, Jul 04, 2024 at 11:37pm

Incline Bench Press (Dumbbell)
Set 1: 80 lbs x 21
Set 2: 80 lbs x 13

Reverse Grip Bench (Smith)
“Subbed for Machine Press”
Set 1: 135 lbs x 15
Set 2: 135 lbs x 11

Cable Fly Crossovers
“Subbed for Pec Deck”
Set 1: 55 lbs x 18
Set 2: 55 lbs x 13

Low Cable Fly Crossovers
Set 1: 44 lbs x 17
Set 2: 44 lbs x 14

Lateral Raise (Dumbbell)
“Subbed for Machine”
Set 1: 40 lbs x 17
Set 2: 40 lbs x 13

Upright Row (Barbell)
Set 1: 145 lbs x 18
Set 2: 145 lbs x 14

Cable Y Raise
Set 1: 22 lbs x 24
Set 2: 22 lbs x 21
Set 3: 22 lbs x 17 [Drop]
Set 4: 17 lbs x 8 [Drop]
Set 5: 11 lbs x 9 [Drop]

Triceps Extension (Cable)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 10
Set 3: 85 lbs x 16 [Drop]
Set 4: 70 lbs x 9 [Drop]
Set 5: 60 lbs x 7 [Drop]

Triceps Dip (Weighted)
Set 1: 0 lbs x 12
Set 2: 0 lbs x 10
Set 3: 0 lbs x 9

@hevyapp

4 Likes
1424

(Yesterday) Cardio
45 mins
target: >130bpm
Actual: 120-140bpm

Meetketchup Pull
Friday, Jul 05, 2024 at 5:21pm

Lat Pulldown (Cable)
Set 1: 80 lbs x 13
Set 2: 80 lbs x 10

Iso-Lateral Row (Machine)
Set 1: 230 lbs x 12
Set 2: 205 lbs x 14

Lat Pulldown (Cable)
Set 1: 150 lbs x 14
Set 2: 150 lbs x 12

T Bar Row
Set 1: 180 lbs x 12
Set 2: 180 lbs x 11

Cable Pullover
Set 1: 85 lbs x 8
Set 2: 70 lbs x 9
Set 3: 60 lbs x 8

Rear Delt Reverse Fly (Machine)
Set 1: 130 lbs x 21
Set 2: 130 lbs x 12
Set 3: 130 lbs x 9

Bicep Curl (Cable)
Set 1: 33 lbs x 15
Set 2: 33 lbs x 10
Set 3: 33 lbs x 7

Seated Incline Curl (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 8 [Drop]
Set 4: 30 lbs x 5 [Drop]
Set 5: 25 lbs x 4 [Drop]

@hevyapp

Cardio to follow today when it’s not 112* outside.

5 Likes
1425

Cardio 45 mins
30s on 2min off running - 50% max
target: >130bpm
Actual: 146bpm

Scheduled off day, wanted to hit legs today and push tomorrow to get Push day off Monday; hams too sore.

5 Likes
1426

Meetketchup Legs B (Ham Focus)
Sunday, Jul 07, 2024 at 6:12pm

Hip Abduction (Machine)
Set 1: 175 lbs x 20
Set 2: 175 lbs x 17

Sissy Hack Squat
Set 1: 50 lbs x 16
Set 2: 50 lbs x 12
Set 3: 50 lbs x 10

Lying Leg Curl (Machine)
Set 1: 200 lbs x 11
Set 2: 200 lbs x 6

Straight Leg Deadlift
Set 1: 225 lbs x 12
Set 2: 225 lbs x 12
Set 3: 225 lbs x 9

Seated Leg Curl (Machine)
Set 1: 150 lbs x 13
Set 2: 150 lbs x 11

Goblet Squat
Set 1: 110 lbs x 3
Knees said “you wanna know how we got these scars?” and i stopped.

Reverse Lunge (Dumbbell)
Nope

@hevyapp

Worked some much needed overtime so I’m late on check in. Will post asap tonight.

5 Likes
1428

Looking good my man. Pardon if this was mentioned already, but are you still using a coach?

1 Like
1429

I think this happens after a sustained period of stress, which it sounds like you just came through as you finished school. I hope you’re able to get some restorative rest, though being the father of littles isn’t ideal for that.

2 Likes
1430

Thank you

Yes, it’s been an experience for sure.

1431

Missed a session yesterday. Wife got a flat tire and it was 116* out so i had to take care of some stuff. Turns out the rear wheels went way out of alignment so we just torched $500 worth if tires. Good times.

Didnt hit cardio last night because it was 95* out at 1am… wasnt trying to pass out on a back road that only coyotes travel on (the animal).

Meetketchup Push
Tuesday, Jul 09, 2024 at 2:01pm

Incline Bench Press (Dumbbell)
Set 1: 105 lbs x 15
Set 2: 105 lbs x 9

Reverse Grip Bench (Machine)
Set 1: 185 lbs x 14
Set 2: 185 lbs x 8

Butterfly (Pec Deck)
Set 1: 200 lbs x 13
Set 2: 200 lbs x 9

Lateral Raise (Machine)
Set 1: 170 lbs x 11
Set 2: 170 lbs x 8
Set 3: 125 lbs x 9 [Drop]

Upright Row (Barbell)
Set 1: 145 lbs x 18
Set 2: 145 lbs x 10

Low Cable Fly Crossovers
Set 1: 30 lbs x 14
Set 2: 30 lbs x 10

Triceps Dip (Weighted)
Set 1: 45 lbs x 16
Set 2: 45 lbs x 12

Triceps Extension (Cable)
Set 1: 100 lbs x 18
Set 2: 100 lbs x 8
Set 3: 80 lbs x 12 [Drop]
Set 4: 60 lbs x 7 [Drop]
Set 5: 50 lbs x 6 [Drop]

Cable Y Raise

@hevyapp

Right shoulder was acting up early on, but it straightened out soon after. This was a good session.

5 Likes
1432

Cardio 35 mins
30s on 2min off running - 75(!)% max
target: >130bpm
Actual: 121bpm

First 20 mins were 50% sprint, avg HR was too low so i went 75% for the remainder. Still didnt cut it apparently.

Almost didn’t run because i was so tired.
Almost got to test these muscles against a coyote too… kept the run interesting lol.

3 Likes
1433

Took yesterday off. Whole body was sore, didnt sleep well, migraine. Took the hint and rested.

Meetketchup Pull
Thursday, Jul 11, 2024 at 2:06pm

Lat Pulldown (Cable)
Set 1: 80 lbs x 15
Set 2: 80 lbs x 12

Iso-Lateral Row (Machine)
Set 1: 230 lbs x 14
Set 2: 205 lbs x 12

Lat Pulldown (Cable)
Set 1: 170 lbs x 16
Set 2: 170 lbs x 9

T Bar Row
Set 1: 180 lbs x 15
Set 2: 180 lbs x 12

Cable Pullover
Set 1: 85 lbs x 8
Set 2: 70 lbs x 8

Rear Delt Reverse Fly (Machine)
Set 1: 145 lbs x 15
Set 2: 145 lbs x 9
Set 3: 130 lbs x 8

Bicep Curl (Cable)
Set 1: 33 lbs x 18
Set 2: 33 lbs x 11
Set 3: 33 lbs x 8

Seated Incline Curl (Dumbbell)

@hevyapp

Going to get the knees checked out soon.

3 Likes
1434

Cardio 37 mins
30s on 2min off running - 75(!)% max
target: >130bpm
Actual: 123bpm

Stopped jogging at about 20 minutes as my left knee started feeling like shit. Just fast walked the rest of it.

3 Likes
1435

10 mins Stationary Bike Warmup (for the knees)
AHR 137bpm

Meetketchup Legs A (Quad Focus)
Friday, Jul 12, 2024 at 9:48pm

Hip Adduction (Machine)
Set 1: 175 lbs x 14
Set 2: 175 lbs x 11

Lying Leg Curl (Machine)
Set 1: 200 lbs x 13
Set 2: 200 lbs x 6

Sissy Hack Squat
Set 1: 90 lbs x 13
Set 2: 50 lbs x 18
Set 3: 0 lbs x 16
Set 4: 0 lbs x 15 [Failure]

Calf Press (Machine)
Set 1: 400 lbs x 18
Set 2: 400 lbs x 14
Set 3: 400 lbs x 13

Leg Extension (Machine)
Set 1: 205 lbs x 17
Set 2: 205 lbs x 11
Set 3: 205 lbs x 7
Set 4: 205 lbs x 6

@hevyapp

Heavily modified trying to accommodate knees. My quads are ruined and my knees dont feel like they want to exit my body, so I’m counting this as a huge win.

Cardio
25 mins Treadmill Incline Walk
Target: >130bpm
Actual: 132bpm

4 Likes
1436

Meetketchup Push
Saturday, Jul 13, 2024 at 3:15pm

Incline Bench Press (Dumbbell)
Set 1: 110 lbs x 13
Set 2: 110 lbs x 9

Reverse Grip Bench (Machine)
Set 1: 205 lbs x 9
Set 2: 205 lbs x 8

Low Cable Fly Crossovers
Set 1: 27.5 lbs x 15
Set 2: 27.5 lbs x 12

Lateral Raise (Dumbbell)
Set 1: 45 lbs x 16
Set 2: 45 lbs x 10
Set 3: 35 lbs x 12

Upright Row (Barbell)
Set 1: 155 lbs x 10
Set 2: 145 lbs x 10
Set 3: 125 lbs x 8

Triceps Dip (Weighted)
Set 1: 90 lbs x 14
Set 2: 90 lbs x 8
Set 3: 45 lbs x 9
Set 4: 0 lbs x 11

Cable Fly Crossovers
Set 1: 30 lbs x 19
Set 2: 30 lbs x 13
Set 3: 25 lbs x 12

Triceps Extension (Cable)
Set 1: 110 lbs x 12 [Drop]
Set 2: 80 lbs x 11 [Drop]
Set 3: 60 lbs x 9 [Drop]

Cable Y Raise

@hevyapp

Shoulders were pretty unhappy going into this one too but i still crushed it.
Check in tomorrow.

4 Likes
1438

What are the arms and waist taping at?

1 Like
1439

Definitely try the pre-/probiotic, but also maybe keep a food and symptom log for a week and post it here. Maybe we can identify the culprit before resorting to an elimination trial. I’m here if I can help!

2 Likes
1440

Any suggestions as to a specific pre/probiotic?

I believe the issue is hydration/sodium related currently, but if this doesnt resolve - I’ll definitely do the symptom log. I very much appreciate the offer!

1 Like
1441

I’ll tape today but last i checked was 17.25 and 34 at navel.

2 Likes