Thanks man! I think that’s the same as the iPhone setting. I turned it to switch to warm earlier in the day.
Last night was Halloween, and my son ended up deciding to trick or treat. That was nice; we all want them to stay “little.” My daughter had a great time because everyone pointed out that she and her group must be great friends because they were in the same costume - she loves that stuff. I’m almost choked up as I write this, because something is wrong with me in my old age; I was once a ruthless killer, now look at me.
Slept a couple hours, and then I was the first lifter in my wife’s new gym - as planned. What follows is a true story, only the awed stares of the shocked onlookers have been edited.
Standing Leg Curl
-/10
10/6
25/6
50/8 x 3
50/8 + 25 partials
Squats
Chains for all sets - these chains were pretty heavy and I had to work to not let them swing me around because they’re just a long run (not loaded mostly at the bottom).
45/6
135/6
185/6
225/6
275/6
@Andrewgen_Receptors I’m now in a gym I can pull it off, what were your overall thoughts on the the CT Basi6 program? Anything you’d tweak? I just have an itch to pretend to be athletic.
I actually rolled in and started with a complex of:
Med ball throws
Speed bench
Bench
I just wasn’t enjoying it. I keep feeling like I should do stuff like this, but I just don’t like running all over the gym to grab stuff and flit around.
So then I did a little warmup circuit that was fun:
4 rounds:
10 Med ball throws
200m “run”
Then onto our regularly scheduled programming, but I decided to just really reduce my rest breaks on everything. Much of it was just EMOM. So stop making fun of my weights! I also was accidentally uncaffeinated! But I didn’t realize that until I got home.
Lowish Incline DB
40/12
70/8
80/8
90/8
100/6
Gross
Bench
Chains on all sets and pause on chest
135/5 x 2
155/5 x 3
Incline
135/6
185/6 - toast at this point
135/21
Ladder Push-ups
2 sets
DB Side Raise
25/12 x 3
OHP
Because @Andrewgen_Receptors told me to… and wouldn’t you know it, I do look good.
Took these from the floor because that’s apparently what T-Nation heroes do.
95/5 x 5
I had zero expectations on this, and I met them.
Rear Delt Destroyer
40 + 20 + 10
Fat boy movement:
6 rounds of 40m sled push and 10 crunches
This morning’s workout was brought to us by a cup of coffee and Surge Workout Fuel.
I’m traveling wayyyyy less and I hate dieting, plus I’m up early anyway so I’m not missing time with the kids who are asleep, so I figured it’s time to just make my workouts longer and harder (leave your jokes down under in the gutter where they belong, @simo74). I’m a fan of the CT complex articles, but I don’t like running around doing 1000 things and I feel like my joints get sadder on the barbell stuff that way. My compromise has been to achieve the goal - reasonable volume with an elevated heart rate for 45+ minutes and a dedicated conditioning session. Rest periods stay pretty short throughout, with the exception I might wait 90 - 120s before my last set of the main compound each day.
Today that looked like:
20 minutes elliptical… while watching “The Witcher”; you can log into Netflix on the screens on the cardio equipment here, pretty sweet.
One-arm BB Row
25/8
50/8
60/8
70/8
90/8
Smith Row
135/8
185/8
205/8
225/8
DB Pullover
50/8 x 2
55/8 x 2
DB Shrug
3s at top
90/12
100/12 x 2
DL
Chains on all set - those freaking heavy chains! I just drape them over on these, so they’re basically doubled and just break the floor at the top.
135/3
225/3
275/12
Rower
500 + 400 + 300 + 200 + 100
Crunches were the rest break
In other news, has anyone seen Joey Swoll on YouTube? Delightful dude - I love that attitude.
Yeah my gym has those. I was browsing YouTube once and ended up watching an hour long podcast.
[quote=“TrainForPain, post:2790, topic:237353”]
I’ve seen a few of the vids where he gets back at people for having shitty etiquette. Or those that think other people are in the wrong for walking in the frame when they are filming themselves deadlift or something. Straight talking dude, but I am yet to dive deeper.
That’s all I’ve seen too. I don’t know anything about his lifting. He just congratulates people working hard and tells the fake outrage people to mind their business.
My daughter has the flu, so we didn’t sleep all night and she stayed home from school; so I didn’t go to the gym until my wife got home this evening. My son went with me; he did his own thing, but I was glad he went.
Anyway, I wasn’t going to stay long enough to make him not have fun (and I was completely fasted so also wussy), so it just ended up being an elliptical and then kinda move some cables and machines around day.
Poor cutie daughter is still sick, but her fever broke last night so hopefully she’s on the mend.
This morning was cardio, then I did a circuit of front squats, walking lunges, and backward sled drags. After that I did some chain bench. I was out of time at this point, so I had to roll.
My head is not really in these workouts. Maybe it’s the cardio before I lift? I dunno. I’m still grinding through, but I can tell there’s no heart in it.
I’m on the road for a few days, so I’ll probably be screwing around like this through next week and then maybe I’ll settle back in to something useful.
Right now there is no plan. I just roll in an do whatever. I don’t have any idea what I want to do next. I like pushing really hard on compound lifts (high-rep chain deads), getting a lactic acid burn on small lifts (like the 100-rep calves), and burning up my lungs (either runs or little circuits). I absolutely hate all the silly bounce around moves people tend to do when they go that route, though. If athletes lift and run, why do we invent silly stuff to be more athletic?
I haven’t gotten any stronger in at least a year, and probably a little weaker in a lot of things, so I do know it’s time to switch it up. I think change is just hard because I don’t really like to think too much about my own training; I just want to do. I have to think in regular life and I don’t have that much brain.
Anyway, I don’t know what I want to be when I grow up.
You know what, great callout! I’d kind of forgotten about it. At the time, I didn’t dive in because it seemed like it required a bunch of supersetting and stuff and my gym wasn’t conducive. The new gym is. I’ll take another look at the book on the plane today or tomorrow. I really appreciate that!
On that topic, anyone in SW Ohio/ northern Kentucky and want to try the new gym? It’s all part of a huge complex that includes a hotel and restaurants. I’m thinking some kind of deadlift party, WOD, and first round of beers on me. Takers?
But i found the templates in the back of the Fortitude book incredibly helpful when trying to plan it out. For Lower Loading Tier 1, you would have 1 set of quads, hams and calves (i substituted Calves out for glutes) only.
Trying to explain this so it makes sense but I’m not sure I’m doing a good job of it
No, that definitely helped. I was trying to combine the template with the explanation of the A, B, C groupings and confusing myself. I think just plugging in the template log pages is the answer and makes it make sense.
Honestly I think this’d be kinda fun. It’s not really in the cards for me right now, but I do sometimes wonder what would happen if we all got together and nerded out for a week like I do for professional conferences, etc.
