No rest. I just keep jumping until I’m a little fatigued
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Great day today, league of champions!
I ate pizza with the kids last night (why am I so fat), so my pec pump this morning was intense enough it would have choked and killed me if I wasn’t also an MMA expert that knew to tuck my chin and escape.
Then I got another call from a friend and former coworker about to leave the company that is far, far undervaluing him - I’m very happy to see folks bet on themselves when the data supports it. That’s not to be confused with someone who is whiny and entitled that thinks it’s just their turn to be VP or whatever, with no history of success, and it’s just everyone else’s bias that doesn’t realize how great they are.
My wife also has multiple job offers and is evaluating them based on what she really wants to do and where she can lean into her experience. It’s really cool to see her realize she can kind of write her story too. I love seeing everyone earn their success!
Finally, my son got his own gym card after his birthday; he’s very proud of it and went and rode the bike and watched his tablet with his headphones. I was super happy to see him happy to do his own thing like this.
Anyway… I’m nearly @simo74 strong lately. Maybe by the end of this program!
ME Upper
-
Machine press
Speed warmup
40/15
55/8
70/4
85/4
100/4
115/4
130/4
145/4
165/4
180/10
195/10
210/10 -
Incline
45/12
135/8
185/5
225/2
235/3
Could have done more; still getting used to my shoulder holding up better
205/5 x 2 -
Dips
3 x 20 -
Machine flye
70/6
100/8
100/8 + 70/6 -
DB Lateral
15/15
20/15 x 2 -
Face pull
20/6
35/12 x 3 -
OH rope extension
20/6
35/12
42.5/12 x 2
35/12 -
Incline skull crusher
55/12 x 4
10 Likes
Good to see all the positive things going on in your life - including pizza!
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Thanks man!
Pretty sure you are already there my friend but I appreciate the sentiment.
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DE legs
-
Seated leg curls
25/15
1p/10
1.25p/6
1.35p/8 x 4 -
DE squats
Used a just slightly too low box
45/12
135/8
185/5
225/1
235/3 x 9
1m between
These were pretty snappy -
Smith lunge
Front foot elevated
95/8 x 4 -
Band GM
2 x 15 -
BOSU crunch
3 x 15-20 -
Standing calf
4 x 8 + 10 partials
Cardio (I’ve been neglecting this since we moved, so need to just force bits in): 20m incline treadmill watching Kevin Hart
6 Likes
I don’t want to start a whole thread for this, but @Dani_Shugart your new YouTube video is my new favorite. I love your commentary, I mean that sincerely, on all the videos. In this one you kept saying “moist (big) ass muffins” and it’s on par with standup for me! I know you have a sense of humor, so I’m guessing it’s at least half intentional.
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HA! Well you absolutely made my day. Thanks for watching it and dropping a note! Great job with your training log too – I feel honored to be mentioned here.
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Not at all. You made it cool for the time you dropped by! Not like that @simo74 guy…
Come on in and make fun of me anytime. Just don’t tell me to do burpees
No I am really confused, somehow I have been associated with @Dani_Shugart saying something about big asses, or muffins!!
Oh and now you mention it, you really should do some burpees. LOL
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Don’t let the door hit you
At least it will bounce off my …
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You can’t come up in my log and drop the best joke!
Well played
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Bicep curls > burpee’s for pretty much any goal….it’s a scientific fact*
*fact may be not be correct
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It’s science! Amusingly, I don’t like the lack of arm pumps on this program… I’m a one-trick pony.
DE upper
-
DE bench
45/20
95/12
135/8
165/3 x 9
3 different grips, 1m between sets
I’m getting so much better at really holding all tension here and locking these reps out with great speed. -
DB bench
70/6
100/8
100/6 + 70/6
Not the heaviest I’ve done, but I was very well in control of every part of every rep. No wobbling. -
HS shoulder press
Just calling the machine 45#
45/10
135/8
155/5
185/5 -
Cable kickback
45/15 x 2
50/15 x 2 -
JM press
45/6
95/8
135/8 x 3 -
Cable side raise
10/20 x 4 -
DB incline front raise
10/10 x 4
Cardio: 20m incline treadmill
Kevin Hart is making this bearable, if not enjoyable
8 Likes
Back - the only easy day of the week on this program
-
DB rows
45/12
70/8
90/4
105/10 x 3
These were a grind. Good reps -
Incline DB rows
25/6
45/10 x 3
45/10 + 25/10 -
Straight-arm pulldown
30/8
50/10 x 4
These were supposed to be DB, but everyone was using the benches and this was easier on my whiny shoulder anyway -
DB rear delt
15/20
20/15 x 2 -
Cable Curl
60/6
100/10 x 4 -
Pinwheel curls
30/6
25/8 x 2
25/8 + 5 + 4
Cardio: 20 minutes elliptical
Sending in all the closing paperwork to sell the last house today. It will be nice to just get that behind us
6 Likes
I just read so much of this log in one sitting, great stuff! Sorry to bring up the conversation from last week, but I love all the stuff you guys talked about when discussing the best 4 day splits, and also the importance of doing what you enjoy as you’re more likely to push it.
I really don’t know why Modified Hatfield Splits aren’t more popular. I’ve managed to completely customize one to kind of make it sort of a full body 4x/week. It puts my needs in a perfect flow state and gets me excited for every single session. No leg days, no grinding myself through secondary movements with pre-exhausted muscles, and perhaps most importantly, I’m hitting a little bit of everything each day which relieves the pressure off myself if I can’t make it, partied the night before, or want to take an extra rest day.
Every other day.
Mon: Squat, Bench, Vertical Pull
Wednesday: Hinge variation, OHP, Horizontal Pull
Friday: Light squat, DB Bench, Vertical Pull
Sun: OHP, Hinge variation, Horizontal Pull
…and then back in Tuesday
Mixing in a bit of concurrent periodization, slightly changing up the exercises or the rep range when I find I’m needing to hit it too hard to progress. I’m not as advanced as you some of you guys (115kg Bench, 150kg beltless squat, 200kg DL) but having the most fun and making the most exciting progress of my life right now.
6 Likes
Thanks for joining in! I’m lucky to have the voices in here I do, and I appreciate you being a part of it. Bring up any topic any time!
That’s awesome you found a split you’re loving and even more awesome you’re making progress - that’s the miracle combination.
You’re plenty strong and comparing to others isn’t a useful pastime anyway. I’m certainly no @flipcollar, but it just simply doesn’t matter - I still get to lift and have valid reasons to do whatever I do.
What is it you like about what you’re doing? The frequency and not being sore from full-on leg days? I think there’s validity in finding the big keys so, when you do get bored, you know what you’re looking for.
4 Likes
Been watching the last kingdom during some hour long cardio sessions, definitely changes the game to be focused on something other than the workout. Maybe not the best for max effort or anything, but a solid option for just maintaining some zone 2 work
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It passes the time. I hate watching epic shows like that on my tiny screen though! I’m pretty spoiled.
I just started Vikings Valhalla. It’s a sequel to the original Vikings series, which was great for like 4 seasons. It’s pretty good too!
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