Thanks again, sir. He’s 12; I really probably should have gone down this route earlier. We are where we are though!
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Legs today! Holy crap I didn’t want to get moving this morning, but move we did.
As I type this, I’m the only one at the house. I’m working from home and not on the road, my wife is actually working outside the home, and the kids are at school. Kind of a strange role reversal!
Anyone ever try massage for beat up areas? My shoulders and elbows are staying cranky, and obviously I don’t want to do the right things to deal with them, so that popped into my head.
Anywho:
-
Seated Leg Curls
40/15
60/10
80/10 x 3
80/10 + 60/8 + 50/6 -
Squats
Slow eccentric and good pause in the bottom
45/6
135/3
185/2
245/6 x 5
These felt pretty good - like exactly the right amount of stretch for the adductors. -
Leg Extension
I was going to do BSS, but chickened out. These were still good.
I don’t remember the weights, but I worked up over 4-5 sets of 8 and then did a drop set of death with the pauses and everything. Gross. -
RDL
135/3
225/10 x 2 -
Calf Raises
6 sets of 10
2s flex on the first 3 sets, 2s stretch on the last 3.
Tibia raises in between.
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Do you mean self massage like rolling or one of those massage impact guns or an electrical pulse massage machine ? Or do you mean going to see someone for a sports or remedial massage ?
I have done and do all of the above. LOL
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More this one. You like it? I’m sure it’s one of those things I’d need to actually do consistently, which I won’t, so then I’ll say it doesn’t work!
I really like it, but down here it ends up being expensive. We have private health with extras so I can use some of that to fund it but it still ends up a bit exy.
I have used it for my back, hips, quads and calves at different times. A good remedial massage is painful as heck but after you feel great and it definitely helps loosen me up. I always thirsty after and drinks loads of water.
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@TrainForPain FWIW I have one of these and recommend it highly. Works for everything except back muscles, but that’s because I can’t reach back there!
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I get my son to do my back, he is 9 and find it amusing to hammer me with the gun and hear me cry out when he gets the right spot.
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I wonder why that is?
Interesting. I’ve never really thought of trying one of those. I’ll take a look. Thanks!
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My thoughts are the massage increases blood flow and body temperature as well as flushing toxins out of the area.
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Sounds reasonable to me
Ok, superheros, I tried something really scary for Halloween… a slightly different gym day!
Brotastic Upper Body Superstar Athlete Winner Day
-
Hang Cleans
Just light and getting a feel again.
45/3
95/3
135/3
155/3
I did TRX Y raises in between. -
Super-secret French Contrast Dynamic Effort Winner Circuit:
- Bench 185/4 x 4
Slow negative, explosive concentric - Plyo Pushups 4 x 4
Off bench. Reset every rep, focus on force production - Seated Press 10s + bands/ 4 x 4
Burnt all the hair off my arm - for sure a long-sleeve exercise in the future - Plyo Pushups
This time is was about minimizing contact time
- Little Accessory Circuit: 3 rounds
- Pullups
- Dips
- Leg Raises
-
BFR Biceps
-
BFR Triceps
-
Battle Ropes
This is where I outsmarted myself a little. Seemed like a good idea to do “upper body” conditioning/ cardio because this was an upper body day. Unfortunately, battle ropes are freaking stupid. When will that ever come up? I should have just done some sprints or pushed the sled or played basketball. My kids started calling at this point, anyway, so fun time was over.
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At the annual pool noodle brawl, of course.
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Damn - great point! I’m not practicing like I’ll need to play.
I try to get myself to do cleans probably 3x a year, and it’s always a disaster. I’m just not good at putting the movement together, and the more I try, the more I dick it up.
I also know it’s not really a strength issue, because I DO clean heavier weights in training thinking about it. Have 185lb on the bar and want to put it in the rack? Easy, pick it up in a fast deadlift, hoist to shoulders, rack. Don’t even think about it. But if I do think about it? Want to hang clean 185? Lol. Fat chance. Not happening. Will pull the bar straight to my nipple and then drop it. Idk what my disconnect is, but I just can’t get this movement down anywhere close to good enough for me to think it’s a viable exercise for me.
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I used to do them in high school and college, so my body “knows” what it’s supposed to do, but it’s still quite a mess now. It’s a pretty complex movement, and you have to do it violently (no thinking!) for it to look right at all. Like 225 should be a joke, even not doing these, and I’m not sure I could even do it.
I think where is meatheads often mess up is not on the pull at all - we’re pretty good at that. We typically try to squat/ jump the weight, rather than slam our hips into the bar. It should be more of a broad jump than vertical in that respect. Second, we’re terrible at getting our hips back under us and ourselves under the bar. I think that’s as much a flexibility thing as anything.
At the end of the day, they’re kinda fun. Even if you basically just pick it up, like you’re describing, your traps will get big!
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Honey badger don’t care, honey badger don’t give a fuck!
Anywho, today was back
-
Meadows Rows
-/10
25/8
50/6
75/8 x 3
75/22 - ouch -
Assisted Pull-ups
-60/10 x 4 -
Rack Pull
45/3
135/3
225/3
315/3
365/3
405/3
455/3
505/3
Proving definitely that @Andrewgen_Receptors is stronger than me. -
Cable Rows
Wide, pronated grip
70/6
115/10
130/10
145/10 -
Banded Hypers
2 x 15 -
Hanging Leg Raises
4 sets
- Rower
500 - 400 - 300 - 200 - 100
30 seconds between sets
This actually made my right knee really uncomfortable on the IT band
Unfortunately, gaining weight and taking more days off appear to have made me a little stronger. I hate when what’s true for everyone on earth is also true for me. So unfair.
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Ummmm what!!!
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Not sure what the honey badger reference is, but down we have a rugby player (Retired now) called Nick ‘the honey badger’ Cummins.
I now have an image in my head of you like this
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He did some of the best post match interviews ever. Was a great player!
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As you should. Obviously our builds are remarkably similar. My hair is probably slightly more luxurious.
There used to be this Internet video of a honey badger running around tearing up other animals, like a documentary, but the narration was just some dude saying “honey badger don’t care!” I always found it hilarious.
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