More Questions than Answers

Training Training Logs
741

Friday Rhodes Bench Day
4 sets of 185 for 5, 1 set of 8.

Super Set
Pushpress 135 5x5 and Pull Downs 180 5x10

Triset
Nordic Curls 5x6
Tbar Row 145 5x10
Rear Delt Raises 20 5x10

Felt completely lackluster and devoid of any power. This lingering cough has me up all night for the last couple of weeks. I’m running on fumes for sure. SO Saturday I made a switch over to some RP style Body Building stuff. I’m about to go on vacation so hopefully I get over it by the time I get back.

Saturday session: RP BYOP (Build your own program) Upper
Flat DB BP 2 sets RPE7 70lbs 24 reps
Incline DB Row 2 sets RPE7 50s 24 reps
BB Row to Ches 2 sets RPE7 110lbs 24 reps
BB Skullcrusher 2 sets RPE7 70lbs 27 reps
Hammer Curls 3 sets RPE7 30s 30 reps
BB Facepulls 3 sets RPE7 65lbs 36 reps
BB Upright Rows 3 sets RPE7 65lbs 39 reps

Massive shoulder pump.

Man, even last night couldn’t get to sleep until around midnight and then my cough woke me up again around 345. I feel totally fine but every now (besides dog ass tired) and again just get this wheezing or phlegm in my chest that I have to cough up and its bad when I lay down. Crap won’t go away. :face_with_symbols_over_mouth:

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742

Yesterday RP BYOP

Exercise Sets Weight Rep Goal Rep Results
Close Stance Feet Forward Squats 2 205 3/fail 22
Deficit Deadlift 3 250 3/fail 33
Lying Leg Curl 2 95 3/fail 24
Glute Ham Raise 2 3/fail 12
Seated Dumbbell Shrug 3 50 3/fail 45
Dumbbell Standing Wrist Curl 3 30 3/fail 36

These numbers are much better than the first time I ran this, and I had no energy what so ever or time to do this. So this session was hurried.

I slept upright for the first bit last night, but man I got so hot and uncomfortable that I didn’t sleep that much better. SO I got rid of all the pillows and didn’t cough much after. I didn’t sleep that great but was much better than the night before. I hope the cough is just gone and I can just sleep normally. I’ve never been a great sleeper, but man this has been a long long stretch of shit sleep even for me.

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743
Exercise Sets Weight Rep Goal Rep Results
Wide Grip Pulldown 2 180 3/fail 20
Straight Arm Pulldown 2 50 3/fail 30
Incline Machine Chest Press 2 225 3/fail 23
Standing Barbell Shoulder Press 3 105 3/fail 27
Dumbbell Lateral Raise 3 20 3/fail 30
Cable EZ Bar Curl 3 55 3/fail 30
Cable Triceps Pushdown 2 65 3/fail 24
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744

Then what happened?

745

Life…lots of life. Still training and still running some RP bodybuilding stuff with success. I guess I can log last session real quick.

Last Friday Lower Session RP Hypertrophy App
Rear Foot Elevated Split Squats (Meadows style in the power rack) 40lb DB 1x21, 1x15 1RIR
Deadlift (Deficit 25s) 325 2x8 Ball buster set felt gassed this day if I remember right
Barbell Good Morning (safety bar) 160lbs 1x11
Powertec Standing Calf Raise 137.5lbs 2x15
Barbell Bent Over Shrug 140 2x15
Standing DB Wrist Curl 30s 2x21

Trying to drop some weight with little to no success which is atypical for me. Doing 2 to 3 fasting days a week 20-4 style…basically OMAD. Heaviest I’ve been is 229. I am right now sitting at 225 but would like to be at 205. I ran an Arms focused Meso and put some size on my arms pretty quick but right now focused on Chest and Upper Back.

How have you been man?

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746

I hope some of the life stuff was good.

Damn, that looks like some tough work for a “bodybuilding” routine! Cool to hear about the arm gains. I guess the App works? Did you learn any unbelievable secret arm bicep techniques?

Good luck with the weight loss. I feel like I’ve been douching around at the same weight for awhile too.

I’ve been doing well. It’s been a couple months since I went into the gym but I’ve been staying busy with sled drags and kettlebell swings so it’s been alright.

747

The app is cool in that it basically takes the little excel spreadsheets they used to make and made it more dynamic. Keeps track of how you feel with pump and recovery and adjust the program accordingly. I still feel its a little early stages, but to speak to their style of training is fairly straight forward. There is NO secret sauce. Everything slow in controlled on the eccentric, very full rom movements, and hold the stretched position. IF you do partials as a means to pushing past failure do so at the lengthened/stretched portion of the movement. Be careful with weight selections with all of that…I had to learn the hard way with almost every movement.

The arm gains are probably from my constant neglect of bicep work…just a movement I hate doing. Weight loss is a bitch for sure, but I’m finding now with a young family and me getting older it just flat out is a pain in the ass. I could always eat the same shit and finding extra time to get to the gym for cardio. All that gets tougher with a young family, BUT wouldn’t trade it for anything and need to just find time for it. This year has been crazy tough in general, but all in all my family is doing well. Had a chance to take a vacation for the first time in years. It wasn’t all bad for sure. Thanks for checking in man.

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748

Chest and Back Meso Week 3 Day 1 Upper (0 RIR)

Bench Press (Medium Grip) 185lbs 1x9, 1x7 Drop Sets 150lbs 1x10,1x7
Dumbbell Press (Incline) 50lbs 1x17
Barbell Row to Chest 95lbs 1x19, 1x17
Dumbbell Row (Single-Arm, Supported) 70lbs 1x14, 1x13
Barbell Skullcrusher 75lbs 1x18,1x15
Cable Curl (EZ Bar) 50lbs 1x17, 2x14
Barbell Facepull 65lbs 2x14, 1x12
Dumbbell Shoulder Press (Seated) 40lbs 3x14

Massive pump good session.

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749

Chest and Back Meso Week 3 Day 2 Lower (0RIR)

SSB Heels Elevated Paused Squats 195 1x15, 1x12
Barbell Hip Thrust 95 1x15,1x12
Lying Leg Curl 120 1x15, Drop Set97.5 1x16
Powertec Calf Raises 140 1x20,1x18
Barbell Bent over Shrug 95 2x22
DB Standing Wrist Curl 30 3x22

Complete lower body pump. 2 of the worst hamstring cramps I’ve had in my life happened after this workout, and I feel like my hammies didn’t get just bombarded with work. However they bitched and moaned about it. Baseball size knot in my right leg nearly dropped me twice that evening.

The program with the more sets you throw at it starts to figure you out. I’m really liking it so far but I think really it’s because I’m an incredibly slow learner and I am figuring out how to run it. I’m trying to pick exercises that work for my crazy long limbs and incredibly short torso. I think now I at least look like I lift weights.

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750

Chest and Back Meso Week 3 Day 3 Upper (0RIR)

Dumbbell Press (Flat) 70lbs 2x13
Pushup (Deficit) 2x11
Chins 2x8
Barbell Bent Over Row 165 2x11, 145 1x12
EZ Bar Overhead Triceps Extension 70lbs 2x14
Dumbbell Twist Curl 30lbs 3x13
Barbell Shoulder Press (Standing) 95lbs 2x11, 1x9
Dumbbell Lateral Raise 20lbs 3x13

Crazy pump. Damn good session. Shoulders are actually growing…

2 Likes
751

Chest and Back Week 3 Day 4 Lower (0RIR)
Rear Foot Elevated Split Squat 40lbs 1x22, 1x17
Deadlift (Deficit 25’s) 335 1x9
Barbell Good Morning (Safety Bar) 165 1x11
Leg Press (Powertec) Calves 140 1x20 1x15
Barbell Bent Over Shrug 145 2x15
DB Wrist Curls 30s 2x22

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752

Deload Week
Week 4 Day 1 Chest and Back Upper 1(8RIR)
Bench 165 2x6 135 2x8
DB Incline Press 50 1x8
Barbell Row to Chest 95 2x8
DB Row 70 2x8
Barbell Skullcrusher 75 1x9, 1x7
Cable Curl (EZ Bar) 50 2x8
Barbell Facepull 65 2x7
DB Shoulder Press (Seated) 35 2x7

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753

Deload Week
Week 4 Day 2 Lower
SSB Squat 175 1x7,1x6
Barbell Hip Thrust 95 2x7
Lying Leg Curl 120 1x7, 95 1x8
Powertec Calves 135 2x10
Shrugs 95 1x11
Wrist Curls not programmed this week
Easy stuff good week for a deload though.

1 Like
754

Weight is 219…making progress finally. It’s been a grind all spring and summer.

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755

Finished Deload Last Week. Boring stuff. Haven’t logged this weeks sessions so here they are.
Week 1 Day 1 (3RIR)
Bench Press (Medium Grip) 2x185 8, 7
Bench Press (Medium Grip) 2x145 10,10
Dumbbell Press (Incline) 2x50 14, 12
Barbell Row to Chest 2x95 19, 15
Dumbbell Row (Single-Arm, Supported) 2x75 10,11
Cable Triceps Pushdown (Bar) 2x50 18,16
Cable Curl (EZ Bar) 3x50 13,12,12
Dumbbell Facepull 3x30 13,12,12
Dumbbell Shoulder Press (Seated) 3x45 11,9,9

Week 1 Day 2 (3RIR)
Barbell Squat (Safety Bar) 2x205 12,12
Stiff-Legged Deadlift 2x225 12,10
Barbell Hip Thrust 2x135 9,9
Leg Press Calves 2x135 18,18
Barbell Shrug 2x135 16,13
Cable Wrist Curl 3x50 17,15,15

Week 1 Day 3 (3RIR)
Dumbbell Press (Flat) 2x75 8,8
Dumbbell Press (Flat) 1x50 14
Machine Chest Press (Incline) 2x225 10,9
Pulldown Wide Grip 2 x200 10,7
T-Bar Row 2x145 12,12
Barbell Skullcrusher 2x95 10,10
Cable Rope Twist Curl 3x50 12,11,10
Barbell Shoulder Press (Standing) 3x100 8,8,7
Lu Raise (not an exercise on the app but I just programmed lateral raises) 3x10 10,10,10

I’ve been honing the exercise selection in. The only one I’m not sold on it the barbell hip thrust. I mean I feel a decent burn while doing the exercise, but not much after. I also think I may program a nordic curl in for tomorrow’s session. I just think GHR or Nordic Curl work may not put “size” on the posterior chain but I know it strengthens it.

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756

Week 2 Day 1 Upper 2RIR
Bench 190 2x8, 140 2x10
DB Press (Incline) 50 1x15, 1x13
Barbell Row to Chest 95 2x20
DB Single Arm Row (Supported) 75 1x11, 1x12
Cable Tricpes Pushdown (Bar) 50 1x20, 1x17
Cable Curl (EZ Bar) 50 1x14, 2x13
DB Facepull 30 1x14, 2x13
DB Shoulder Press (Seated) 45 1x12, 2x10

Week 2 Day 2 Lower 2RIR
SSB Squat 210 2x12
Stiff-Legged Deads 230 1x12, 1x10
Cable Pull Through 60 2x20
Skipping Calves this week
Barbell Shrug 140 1x16, 1x15
Cable Wrist Curl 50 1x18, 1x16

Pretty gassed this week because sleep hasn’t been right. My left calf pretty consistently has been sore on and off for about the last 6 months or more. I started training calves again thinking that may help it since I never ever train them. That hasn’t been the case. I may drop calves all together since my former fatty status has given me at least one good thing…big calves. But my sore off and on calf has made me start to wonder if there could be a possible clot…not too worried about it but may get the leg scanned at some point. The leg gets sore enough to keep me awake at night so theres that…need my sleep. I need all the beauty sleep I can get.

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757

Week 2 Day 3 Upper 2RIR
DB Press (Flat) 75 2x9, 2x15
Machine Chest Press (Incline) 230 1x11
Pulldown (Wide Grip) 205 1x10,1x7, 140 1x15
T-Bar Row 145 2x13
Dumbbell Twist Curl 30 1x14, 1x13, 1x12
Barbell Skullcrusher 95 2x11
Barbell Shoulder Press (Standing) 100 2x9, 1x7
Lu Raise 10 3x11 these are tougher than they sound for some reason.

Week 2 Day 4 Lower 2RIR
Rear Foot Elevated Split Squat 50 2x16, 30 1x15 crazy pump in the quads
Cable Pull Through 50 2x20
Lying Leg Curl 120 1x12, 1x11
No Calves
Barbell Bent Over Shrug 95 2x19
Cable Wrist Curl 50 3x16

Week 3 Day 1 Upper 2 RIR
Bench Press (Medium Grip) 195 1x7, 1x6, 155 2x10
DB Press (Incline) 50 1x16, 1x14
Barbell Row to Chest 135 2x10, 1x8
DB Row (Single-Arm Supported) 75 1x13, 1x12
Cable Triceps Pushdown (bar) 50 1x21, 1x18
Cable Curl (ez bar) 50 1x15, 2x14
Dumbbell Facepull 30 1x15, 2x14
Dumbbell Shoulder Press (Seated) 45 1x13, 2x11

Couple of notes here. Glute exercises…I’m not feeling it. The one I FELT best was the lower weight Cable Pull through. I can’t seem to find one that really works well for me. I think Deficit Sumo’s were the best throughout this whole block…I think.

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758

Week 3 Day 2 Lower 2RIR
SSB Squat 215 2x12
Stiff-Legged Deadlift 235 1x12, 1x10
Cable Pull Through 50 2x20
Barbell Shrug 145 1x16, 1x15
Cable Wrist Curl 50 1x19, 1x17

This week my energy has been crazy low. I have no drive and just flat out tired even though I just deloaded a couple weeks back. Fun stuff, but still getting through these sessions. I am also busy as hell. Kids going back to school and then they both started Basketball and still doing Gymnastics so every night there is something going on. I have some how still made time just not my usual times.

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759

Playing Catch Up Here:
Week 3 Day 3 Upper 2RIR
Dumbbell Press (Flat) 75 2x10, 50 2x16
Machine Chest Press (Incline) 235 11
Pulldown (Wide Grip) 210 8, 7, 145 1x14
T-Bar Row 145 2x14
Barbell Skullcrusher 95 2x12
Dumbbell Twist Curl 30 15, 2x13
Barbell Shoulder Press (Standing) 100 2x10, 8
Dumbbell Lateral Raise 20 3x12 (no more lu raises)

Week 3 Day 4 Lower 2RIR
Rear Foot Elevated Split Squat 50lb DB 2x17 30lb 1x16 (smoked my quads…)
Cable Pull Through 50 2x21
Lying Leg Curl 125 11, 10
Barbell Bent Over Shrug 95 2x20
Cable Wrist Curl 50 3x17

Before I start listing Week 4, I am making some tweaks here due to some nagging stuff happening in my elbows and lower traps. NO MORE Skullcrushers or Bent Over Shrugs at least for a couple months anyway.

Week 4 Day 1 1RIR
Bench Press (Medium Grip) 200lbs 7, 6 160lbs 2x10
Dumbbell Press (Incline) 50 17, 15
Barbell Row to Chest 140 2x10, 8
Dumbbell Row (Single-Arm, Supported) 75 14, 13
Cable Triceps Pushdown (Bar) 50 22,19
Cable Curl (EZ Bar) 50 16, 15, 12
Dumbbell Facepull 30 16, 2x15
Dumbbell Shoulder Press (Seated) 45 14, 2x12

Week 4 Day 2 1RIR
Barbell Squat (Safety Bar) Heels Elevated, Brief Pause 220 2x12
Stiff-Legged Deadlift 240 12, 10
Cable Pull Through 50 21, 24
Barbell Shrug 150 18, 15
Cable Wrist Curl 50 20

Week 4 Day 3 1RIR
Dumbbell Press (Flat) 75s 2x11 50s 2x17
Machine Chest Press (Incline) 240 10
Pulldown (Wide Grip) 215 8, 7 147.5 15
T-Bar Row 145 15
Cable Triceps Pushdown (V-Bar) 60 18, 19
Dumbbell Twist Curl 30s 16, 2x14
Barbell Shoulder Press (Standing) 100 11, 10, 8
Dumbbell Lateral Raise 20 3x13

My calf pain seems to be coming from some Achilles Tendonopathy/Tendonitis so its just something that’s been nagging me for awhile and keeps me up at night from time to time. Last night being one of those times. Going to see if I can get some sports massage and then was prescribed some recovery peptides that I hope get me pain free soon. Between my back, elbows and my leg I am hoping that stuff helps keep me chugging along.

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760

Finished up the RP Hypertrophy stuff and deloaded and then got kidney stones. On the come back from that. I decided to run some Beefcake just to change up the training style. Good change of pace while keeping volume fairly high.

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