Multiply Lifting and My Inevitable Death

Training Training Logs
421

Lol nothing will get you in shape or dead quicker than a prowler. I really like it but I won’t be doing much if any of it this go around.

I need to get my plan together today if work lets me otherwise I’ll wing it tonight but I’m thinking something along the lines of

Lower:
Mobility soft tissue work (( foam roll, lacrosse ball, manual manipulation, etc ) if I dont do it first i’m not likely to do it)
Bird dogs, coppenhagen planks, mcgill situps
Goblet squats 3x20
Single leg box squats 3x15
Single leg RDL 3x15
Banded leg extension super set with banded leg curl 100 reps
Good girl / bad girl machine 3x20
10 minutes of sled pulling.

That would be today’s anyhow.

1 Like
422

Nice write up man, sounds like a bit of a whirlwind of a day.

Side note, because you’re the only guy I “know” who lifts geared, I just traded up a size in my Metal Jack shirt (from 52 to 54) and it fits much better, so I’m hoping to put a little time in the shirt in the near future for some fun. I’ve also been eyeing up some brief’s or a suit from this used gear page I just joined, but sizing those looks like a nightmare. It looks like most of my measurements are estimated to fit the 265lb weight class… :man_shrugging:

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423

I slightly larger metal jack is much better than a smaller one IMO.

You can twist the sleeves more, jack the collar down AND still touch.

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424

So project unfuck myself is slightly changed from above:

Weeks 1-3
Day 1 and 3
*Laying Banded Hip Series 2x20 each (use an appropriate band to make these burn)
-Laying Banded Leg Circles - YouTube
-Laying Banded Hip Extensions - YouTube
-Laying Banded Hip Adduction - YouTube
-Laying Hamstring Extension - YouTube
*Split Squat Hold 3x1 min each leg, activate your posterior glute hard as possible and go down
as low as possible without loosening the glute up, maintain your shoulders directly over your
hips without hyperextending the lower back
*Goblet Squat Hold 3x1 min, with band around your knees
*Round Back 45 Degree Hypers 3x15-20, use a 5 second negative
*Seated Round Back Yoke Bar Hypers 3x15-20 (work on flexing your upper back as hard as
possible, do not round the lower back or lean forward at all
*5x20 Low box TKE
*5x20 single leg banded curl
*Plank Hold 2x1 min, focus on posteriorly rotating your hips, try to lengthen your lower back and
shorter your lower abdominals during this hold
*Some adductor stuff
Hip Adduction in Sidelying - Ask Doctor Jo - YouTube

etc

*10 minutes HIIT (15/45)-machine, prowler, ropes, sledgehammer, kettlebell, etc
*Yoga Flow
Flow 1, repeat 2 times
-Child Pose, 2 breaths
-Cat/Camel- 3 x each, holding for 1 full breath on each
-Downward dog- 2 breaths
Flow 2, repeat 2 times
-Upward facing dog-2 breaths
-Childs pose, reach to the right 2 breaths, reach to the left 2 breaths
-Upward facing dog-2 breath
-Childs pose, reach to the right 2 breaths, reach to the left 2 breaths
-Laying Hip Rotation to the right 2 breaths, laying hip rotation left 2 breaths
Flow 3, repeat 2 times
-Warrior Pose, 2 breaths, into warrior with triangle 2 breaths
-Forward facing warrior, hands up, 2 breaths
-Deep Lunge, 2 breaths
-Repeat other leg
Flow 4
-Seated Easy Lotus pose, 5 deep breaths each leg

Day 2 and 4
*Internal and External Shoulder Rotations with band at 0 and 90 degrees, 2x15 each

*Supinated and Pronated Band External Rotations with elbows elevated 2x15 each
*Bamboo Bar Bench Press 3x20 reps
*Hammer Strength Low Rows 3x15 reps, get a good stretch on each rep
*DB Pullovers 3x15, get a good stretch on each rep
*Seated DB Cleans to press 3x12
*Rope Tricep Pressdowns 3x15 reps
*10 minutes HIIT (15/45)-machine, prowler, ropes, sledgehammer, kettlebell, etc
*Yoga Flow
Flow 1, repeat 2 times
-Child Pose, 2 breaths
-Cat/Camel- 3 x each, holding for 1 full breath on each
-Downward dog- 2 breaths
Flow 2, repeat 2 times
-Upward facing dog-2 breaths
-Childs pose, reach to the right 2 breaths, reach to the left 2 breaths
-Upward facing dog-2 breath
-Childs pose, reach to the right 2 breaths, reach to the left 2 breaths
-Laying Hip Rotation to the right 2 breaths, laying hip rotation left 2 breaths
Flow 3, repeat 2 times
-Warrior Pose, 2 breaths, into warrior with triangle 2 breaths
-Forward facing warrior, hands up, 2 breaths
-Deep Lunge, 2 breaths
-Repeat other leg
Flow 4
-Seated Easy Lotus pose, 5 deep breaths each leg

This is based off a 4 year old program I did that worked well, Going to run this for 3 weeks and see where I go next.

Either traditional bodybuilding hypertrophy or some RAW offseason cluster set style hypertrophy-strength work. I’ve done a lot of bodybuilding as my break between meets the past 2 years, maybe it’s time to try something else.

3 Likes
425

BTW where it says HIIT — yeah I’m not doing that.

426

Ur gonna feel super athletic and healthy after these.

1 Like
427

LAUGHS IN OVERWEIGHT

Maybe, just maybe lol. Need these hips feeling better and my tspine to move.

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428

Hips are feeling betterish, hamstrings are working on it, this is week 2, one more after this then some HYPER TROPHY.

1 Like
429

Week1 of hypertrophy

A1
*Close Grip Bench Press Work up to 6 RM, then do 4 cluster sets of 4 reps with a 30
sec break in between each set
*Standing Swiss Bar Shoulder Press Work up to a 8RM max, rest 30 seconds, do a set
of max reps, rest 30 seconds, do a set of max reps
*Close Stance Hack Squats do 3x10 with a 5 count negative, only come down to
parallel
*Standing Calf Raises Work up in weight doing sets of 20 reps, after reaching a max
weight, drop weight and complete 15 reps, drop weight again and do 10 reps
B1
*Deadlifts off 2-3 inch mats, work up to a heavy 6, do 4x4 cluster with same weight, 30
sec break between clusters
*Bent Rows work up to a max set of 8, rest 30 sec max reps, rest 30 sec max reps,
good stretch and pause for flex at top
*EZ Bar Curls work up to a heavy set of 8, drop set 3x6 cluster with 30 sec break
*Laying leg curls 3x10 w/5 sec negative
*Bent Rear Raises 3x20 reps, drop 15, drop 10
*Hanging Leg Raises 4xMax
A2
*Seated Calf Raises 3 sec pause at the bottom and 1 count flex at the top, work up to a
heavy set of 6, do 5 sets with a 30 sec break
*Hammer Decline Press 3x10 with a 5 sec negative
*Seated Neutral DB front raises with 3 count negative, 3x12
*Behind the head EZ Bar Cable Tricep extensions, lean forward and get a good stretch,
3x10 with 5 sec negative
*Leg Extensions 4x20,drop max, drop max, 25 partials
B2
*Barbell RDL's work up to a heavy set of 8, rest 30 max reps, rest 30 max reps
*Single Arm Cable Rear Delts 3x12 with 5 sec negative
*a1 Wide Grip Pulldowns 4x15,12,10,8 pause at bottom, get a good stretch at the top
*a2 Seated wide grip cable rows 4x15,12,10,8 pause at chest, get a good stretch
*Single arm Cross Body Hammer Curls 4x12, drop max reps, drop max reps, do all one
arm before switching
*Physio Ball Crunches 4xMax

A3
*Squats work up to a heavy set of 6, 4x4 cluster sets with 30 seconds break
*Standing Calf Raises 3x15 with 4 sec negative
*A1 Pec Deck 4x12
*A2 Incline DB Press 4x8
*DB Side Raises 4x15, 25 partials on last set
*B1 Rope Pressdowns 4x12, 1 count pause at bottom
*B2 Close Grip Push-ups 4xMax reps

2 Likes
430

But how r ur calves though

431

You’d think after doing them 3x in one week it’d be bad but it’s not ( now anyhow lol ) by the time the 3rd day came around they felt much better. Should be able to push it this week now.

432

Today is my cake day. 10 years on this particular account, wow.

Training has been halted since Thursday, I got options, just need to switch gears and make a new plan.

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433

Happy Cake Day!

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434

So uhh I haven’t trained since before Mar 22.

Gyms are open again, so I started some GPP last night.

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435

Welcome back big fella.

436

Lol thanks, been swamped with work. Surprisingly IT work load goes up during a pandemic.

Had places to train just didn’t after 7x12-15 hour days. Decided I could live for a bit without it, lost 10 lbs and not in the ohh look at my abs way lol.

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437

The rebuild can be fun too. U gonna lift raw for a bit then?

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438

I wouldn’t say “lift raw” just more do some GPP / hypertrophy to get me back into the swing of things then get back to normal gear lifting, probably stay in briefs only for a while and do a hypertrophy conjugate powerlifting phase.

2 Likes
439

Wow, where do you live?

440

Memphis, TN – not sure all the ATC and LA Fitness are open but our 24 hour gym was able to open back up.